When couples start trying to conceive, it’s usually women who transform their lifestyle, cutting out alcohol, eating more healthily and attempting to reduce their stress levels.
But it’s crucial not to overlook the significant role men’s health plays right from the start of wanting to have a baby.
In fact, according to research, one of the first things a couple should do is have the man’s sperm analysed.
This, and addressing overall male wellness early on, not only boost the chances of conception but also supports longer-term health benefits for both partners.
In a Danish study following 74,000 men for 50 years, men with normal semen quality lived three years longer than those with low sperm counts when they were younger.
‘The biggest misconception men often have is that fertility is primarily a female problem. In fact, male factors contribute in some way to around 40-50 per cent of fertility issues,’ says Dr Phoebe Howells, Chief Medical Officer at OVUM, which makes supplements designed by doctors to help men and women conceive.
‘Fertility isn’t about a judgement of masculinity, but it should be seen as a general male health issue. Sperm health is general health.’
However, a few easy lifestyle tweaks, from getting more sleep to wearing looser clothes, can work wonders on sperm quality.
The biggest misconception men often have is that fertility is primarily a female problem (stock image)
And as it takes between 72 and 90 days for sperm to fully develop, any changes made today can make a positive impact in three months’ time.
It may also boost men’s bodies in other ways.
‘Men’s fertility is a measure of their health, and now we have the chance to practice preventive medicine with men by spreading the word about the importance of semen health,’ according to Dr Howells, who has a decade of experience in obstetrics and gynaecology focusing on fertility.
‘It is important to consult your GP or fertility doctor to investigate the cause of infertility alongside lifestyle measures.’
Here is Dr Howells’s guide to improving sperm quality fast…
Swap tighty whities for boxer shorts
Tight jeans, long hours of sitting for work, prolonged heated car seats, long bike rides and having laptops on your lap all raise testicular temperature, which in turn reduces sperm quality.
Dr Howells said: ‘Testicles hang outside the body because sperm thrives at a slightly lower temperature than your internal body temperature. So if the environment around the testes is warmer, the testes themselves warm up, which can be catastrophic for sperm.’
Even roughly 20 minutes at 40°C (the average temperature of a hot bath) can kill approximately 50 per cent of the sperm present, according to Dr Howells.
To fix this, men should avoid hot baths and saunas, choose looser boxers, take standing breaks at work and keep laptops on desks rather than laps.
Studies have shown that semen quality increased 300 per cent in three to four months when researchers stopped 35-year-old men with low sperm counts from having hot baths.
Put out your cigarette and vaping habit
Cigarette smoke is packed with toxins that reduce sperm count, slow their movement and increase DNA damage.
Even vaping, which might be seen as a ‘healthier’ option, still delivers nicotine and other chemicals such as formaldehyde, acrolein and acetaldehyde that harm sperm and reduce testosterone over time, according to Dr Howells.
‘Nicotine constricts blood vessels and reduces blood flow, which can impair testicular function and testosterone production over time,’ she adds.
Research shows that smokers have up to 30 per cent fewer motile (moving) sperm, and those sperm are likely to carry damaged DNA, which can make conception harder and increase miscarriage risk.
‘Everyone appreciates that it is hard to go cold turkey, so even if you cut back gradually, the body begins repairing sperm within weeks of stopping. Within three months (a full sperm cycle), most men will see a measurable difference,’ she adds.
Stop binge-drinking
Excess alcohol can lower your testosterone levels and affect sperm count.
Avoid binge-drinking and limit alcohol intake to less than 14 units of alcohol per week (roughly six pints or 10 small glasses of wine). According to Dr Howells: ‘Excess alcohol, especially binge-drinking, can temporarily lower testosterone levels and increase oxidative stress in the testes.
‘Together these can then reduce sperm production and impair sperm quality. It does this in multiple ways such as damaging the Leydig cells in the testes, affecting the hypothalamic pituitary axis and increasing cortisol production.
‘Cutting out alcohol entirely will give the testes the best chance to recover but even reducing the intake to less than 14 units per week has been seen to improve hormone profiles.’
Create a wind-down routine before bed
Aim for seven or eight hours of shut-eye each night, as when you sleep, the body releases the highest amounts of testosterone, the key hormone in sperm production.
Dr Howells said: ‘It isn’t just the quantity of your sleep, but also its quality; disturbances in the normal sleep cycles of deep sleep and REM sleep can affect hormonal rhythms.
‘Getting less than six hours of sleep can affect testosterone levels; therefore, aim for seven to eight hours of sleep each night.’
For a decent night’s sleep, avoid caffeine in the late afternoon, reduce screen time before bed, keep the room cool and dark and have a proper routine ready to wind down for the end of the day.
Eat eggs and nuts for breakfast
A healthy diet rich in eggs and nuts is key for creating strong, healthy sperm (stock image)
You may think that skipping breakfast is healthy, but it can affect your hormones.
Long gaps without food can spike stress hormones, which can suppress testosterone, which is needed for sperm production.
‘Start the day with a protein-rich breakfast to help stabilise blood sugar and hormones, including zinc-rich foods such as eggs, nuts and seeds, which will all help sperm production. It’s best to avoid sugary cereals and energy drinks,’ says Dr Howells.
Processed foods increase oxidative stress, which may affect sperm quality.
Taking supplements
‘Getting the right nutrients is important, but it can be tricky to know which ones matter,’ says Dr Howells.
‘Sperm can benefit from antioxidants, minerals and vitamins to develop appropriately and protect their DNA. Remember, it takes about 72-90 days for sperm to develop fully, so what you take now will affect your fertility in three months from now.’
This is also where supplementation can be beneficial at filling any nutritional gaps, according to experts, as it’s estimated that one in six UK adults is vitamin D-deficient.
‘Eating more vitamin D-rich foods such as fatty fish and mushrooms and supplementing with vitamin D can also be beneficial.’
The antioxidant CoQ10, found in oily fish, meat, egg yolks, nuts, some greens and whole grains, is also thought to improve sperm motility and energy production.
Dr Howells recommends Ovum’s Time To Conceive For Men supplement, which contains an easily absorbed version of CoQ10, plus zinc, selenium, folate, antioxidants and probiotics, which are becoming increasingly recognised as a factor in male fertility.
Drink 10 glasses of water a day
Staying hydrated is a fast track to happy, healthy sperm
Semen is mainly made up of water, so staying hydrated is essential. Experts advise aiming for two to three litres per day, which is around eight to 10 glasses of water— seeing clear or pale urine is a good indication that you are hydrated.
‘It is best to take your fluid as water rather than caffeinated drinks. Excessive caffeine intake – three to four or more coffees a day – can raise stress hormones. If you do drink coffee, try to drink it after eating rather than on an empty stomach.’
Exercise for 10 minutes a day
Exercise can help improve male fertility by boosting testosterone, improving circulation and helping with weight management.
Even 10 to 30 minutes a day can be beneficial, with research showing that men who are active three to five times per week have higher sperm counts and motility than sedentary men.
‘It is best to combine resistance training, such as weights, with moderate cardio, such as brisk walking, cycling or swimming,’ says Dr Howells.
‘High-intensity interval training (HIIT), which involves short bursts of effort followed by rest, has also been shown to improve hormonal regulation.
‘However, avoid endurance training such as marathons or extreme cycling, as these can raise cortisol levels, which can reduce testosterone.’
Research shows that men who cycle for over five hours a week may exhibit poorer sperm health markers (notably sperm concentration).
Take 10 minutes to relax
Stress can have a measurable effect on male fertility. Chronic stress activates the hypothalamic-pituitary-adrenal (HPA) axis, raising cortisol levels.
Persistently high cortisol can suppress the hypothalamic-pituitary-gonadal (HPG) axis – the system responsible for testosterone production – which may in turn affect sperm development. Stress also contributes to oxidative stress in the body, generating free radicals that can damage sperm membranes and DNA, leading to increased DNA fragmentation.
‘It is best to be realistic in managing stress but even short relaxation techniques of two to 10 minutes can help,’ says Dr Howells.
‘For anyone struggling with fertility, it’s important to seek medical help early, as having a semen analysis or ovarian reserve testing is crucial. All of these lifestyle modifications should be made alongside professional help.’
