Fertility problems affect about 10% of couples today. When it comes to infertility, men are often the first to undergo testing since sperm count and motility can be quickly assessed through simple tests. A healthy male typically has more than 15 million sperm per milliliter of semen. When sperm count drops, it becomes much harder for an egg to get fertilized. So, what can mess with sperm production? Here’s what you need to avoid to keep things running smoothly.
1. Heat
Believe it or not, something as simple as placing your laptop on your lap can lower sperm production. Avoid hot tubs, steam rooms, saunas, and even excessive biking, which can raise the temperature of your genitals and potentially hurt your sperm count.
2. Smoking
Smoking—whether it’s cigars, cigarettes, or marijuana—can cause a dip in testosterone levels, which in turn can mess with your sperm count and quality. So, if you’re trying for a baby, it’s time to kick the habit.
3. Heavy Drinking
While there’s no definitive proof that moderate drinking impacts sperm count, doctors agree that excessive alcohol consumption is not good for your reproductive health. It’s all about moderation!
4. Obesity
Carrying extra weight can throw off your hormones, which may lead to a lower sperm count. A 2012 study found that overweight men had 43% fewer sperm than their healthier counterparts. Maintaining a healthy weight is key.
5. Lubricants
Some lubricants, especially the thick ones sold at stores, can slow down sperm movement during intercourse. Opt for natural oils like safflower oil, or better yet, consult your doctor for the best sperm-friendly options.
6. Stress
Stress is a major culprit when it comes to disrupting hormonal balance. And when your hormones are out of whack, sperm production can suffer. So, take a breath and find ways to relax—it might just help your baby-making plans.
7. Certain Medications
Some medications can mess with your fertility. Anti-androgens, steroids, and even medications for heart disease or cancer may impact sperm count and motility. Always check with your doctor before starting any new treatments.
8. Phthalates
Phthalates, commonly found in body and skin care products, have been linked to low sperm count and poor sperm quality. These chemicals are sneaky, so be mindful of what you’re putting on your skin.
9. Carrying Cellphones Near Your Waist
Radiation from cellphones can affect sperm. Studies show that men who carry their phones near their waist may have up to 11% fewer sperm than those who don’t. It’s a good idea to keep your phone away from your lower body.
How Can You Tell If Your Sperm Production Is Normal?
Now that you know what to avoid, you might be wondering if your sperm count is healthy. Sperm count can vary widely—from 15 million to 200 million sperm per milliliter of semen. If you have fewer than 39 million sperm per ejaculate, that’s considered low. And it’s not just about how many sperm you have—motility (how well they move) matters too! If sperm are sluggish, it can be harder to conceive.
When Should You See a Doctor?
Trying to have a baby can take time, so don’t panic if it doesn’t happen right away. However, if you’ve been trying for 12 months with no luck, it’s worth seeing a doctor. If you’re experiencing testicular pain or swelling, have had previous groin or penile surgery, or suffer from low sex drive or prostate issues, don’t wait—seek medical advice.
Can You Test Your Sperm Count at Home?
If you’ve been following all the advice about what to avoid for healthy sperm production and still feel something might be off, you can test your sperm count at home. These tests are fairly accurate—95% of the time, they match medical lab results. To do it, you’ll collect a semen sample, follow the instructions, and insert it into the device. If your sperm count comes back normal but you still have concerns, consider seeing a doctor for a more thorough analysis, including sperm shape, motility, and vitality.
Natural Ways to Boost Sperm Quality
You can improve sperm quality naturally by making a few lifestyle and dietary tweaks. Here are some simple steps to boost your fertility:
1. Eat a Balanced Diet
A healthy diet is a game-changer for sperm health. Focus on whole grains, lean proteins like turkey, chicken, and fish, and load up on fruits and vegetables. These foods provide the nutrients your sperm need to thrive.
2. Get Enough Zinc & Selenium
These minerals play a big role in sperm motility. Low levels can impact your chances of conception, so make sure you’re getting enough through your diet or supplements.
3. Vitamin D
Vitamin D is produced by your body in response to sunlight, and it’s vital for sperm movement. Consider getting more sun or adding Vitamin D-rich foods to your diet.
4. Folate
Also known as Vitamin B9, folate is essential for healthy sperm. Make sure you’re getting enough through leafy greens, beans, and fortified foods.
5. Antioxidants
Antioxidants help fight off free radicals that can damage your sperm. Vitamins C and E are powerful antioxidants that can protect sperm from being misshaped or damaged.
6. Maintain a Healthy Weight
Keeping a healthy weight is essential for overall health, and it’s especially important for your sperm. Regular exercise and a balanced diet can help you shed extra pounds and boost your fertility.
By making these simple changes, you can help improve your sperm quality and increase your chances of starting a family. So, are you ready to take the next step toward better sperm health?