Sperm and Infertility: Things That Matter for Men

What Impacts Male Fertility?

Men are 50% of the fertility equation and yet they too often get overlooked and sent along their way after a basic sperm test (if they are tested at all). I’ve had clients trying to conceive for over a year and sometimes years before it was discovered it was their partner. Precious time, needless stress and in some cases, unnecessary procedures, were added to their fertility journey.

I work with couples because fertility is not just a women’s issue. The traditional healthcare system is set-up for women to first go to the ob-gyn when she is not able to get pregnant and then go to the reproductive endocrinologist. The health of his sperm is just as important as the health of your eggs. I’ve discussed in prior blogs why men matter and the new stats on male fertility are kind of scary.

First, sperm counts are declining fast. In fact, sperm counts have declined 50% in the last 40 years. You need an adequate amount of sperm to get pregnant. But you just don’t need any old sperm, you need good quality sperm. That’s why I am excited about the webinar I am doing because we are talking about cutting edge tests that look at DNA methylation (a.k.a. biological age of male sperm) and then what you can do about it.

The “what you can do about it” is where Simplina’s fertility functional medicine coaching program comes into play. The good news is that we know what damages sperm and we know how to personalize your lifestyle to maximize male fertility.

The standard lifestyle of not working out regularly, eating junk food, and not getting your body to sweat and move can contribute to infertility and poor sperm quality over time. Yet you CAN improve your sperm quality by eating a nutrient-rich diet, with fertility supporting foods and supplements, and exercising moderately and regularly. Here are some highlights, but remember the best fertility programs are personalized based on an individual’s health profile.

How Can Nutrition Help Sperm Quality?

What you eat matters for your sperm health. A high-fat diet resulting in being overweight can impact the shape of sperm, but also the total concentration and movement.

In a 2017 study, researchers examined the associations between periconceptional dietary patterns and semen quality parameters in 129 men. Researchers found that there was a positive association between strong adherence to a healthy dietary pattern and improved semen parameters in men with poor semen quality.

Healthy eating patterns are linked to increased sperm quality and a decreased chance of abnormalities in sperm quantity, concentration, and motility, as well as fewer sperm DNA fragmentation.

Foods to Increase Male Fertility/ What Nutrients Increase Male Fertility?

What you need to eat is dependent on your body type and personal nutrient needs. At a basic level, a rich colorful Mediterranean diet can help with getting the nutrients you need. There are certain minerals and antioxidants that can improve sperm quality and quantity. These nutrients function by reducing oxidative stress and inflammation, which impact your sperm age. Other nutrients that improve energy production including supplements like Coenzyme Q10 can also be used.

What Type and How Much Exercise Can Improve Male Fertility?

More is better when it comes to exercise, right? Not always.

That might be true with getting the six pack, but not with fertility. You gotta come right down the middle with exercise. Referenced in my previous blog, “Shake Your Body! How Exercise Can Help You Get Pregnant—At the Right Intensity” while moderate physical activity can improve fertility odds in both men and women, there is evidence to suggest that intense and vigorous exercise overtime can have a negative impact on sperm.

Moving regularly and getting outside is a good thing. Men who spent more than an hour and a half each week engaging in physical activity outdoors had a 42% higher sperm concentration than those who spent no time outdoors. In addition, weightlifters who spent two or more hours a week pumping, had a 25% increase in sperm count compared to men who did not lift weights.

What Environmental Factors Could Harm Sperm?

One thing that always surprises the couples I work with is that products in their own home can be harming their fertility.

I share with my clients how what you use on your body and even what you cook your food in can impact your fertility. If you have read about plummeting sperm counts and wondered why, just know the environment and your exposure to fertility disrupting chemicals impact men just as much as women.

Several studies suggest that there are strong indications that environmental exposures (pesticides, phthalates, PCBs, air pollution, trihalomethanes—THMs which are a byproduct of chlorinated drinking water - have a negative impact on semen quality. Your own home is affecting your fertility and these chemicals are found in everything from plastic containers for food to shampoo. Overtime using chemicals on your body daily - shampoo, body wash, eating and drinking from plastic containers that leach, all add up. It’s a daily dose of things that negatively impact sperm health that can matter. Your mobile phone and laptop are not good either - I’ve got solutions so you don’t need to go off the grid, but you do need to make changes to reduce your EMF exposure.

Exposure to environmental chemicals has been shown to increase the concentration of the chemical components in semen. This indicates that environmental factors can affect the biochemical composition of semen.

Even poor air quality also has an impact on sperm. All the California wildfires are adding up. What’s happening? Air quality is poor even in areas as far away as DC. Are you running midday with air that is low quality because of the wildfires? That can matter. A decline in normal sperm shape and size was linked to every 5 microgram per cubic meter of small particulate matter in men. Air pollution affected the ability of sperm to migrate properly in a Taiwanese study. Air pollution has been associated with DNA breakage in sperm, which can lead to infertility and miscarriage. Air quality is also not just a problem in cities; wildfires, the chemicals used to put them out can negatively impact fertility. Avoid working outside in excessive heat or when the air quality index is low.

What To Do Now To Improve Sperm Quality?

Change your lifestyle and get healthier. Being healthy isn’t just about hitting the gym more often. You gotta put it all together. I’ve highlighted a few key general tips above on food, supplements, exercise and greening your home. But what YOU need to do is specific to YOUR body.

To make an impact on your sperm health, it is best to have a fertility program tailored to your needs and your partner.

At Simplina, we make it easier for you to improve your sperm and your partner’s egg health. How? We have an 8-step virtual coaching program where we review your test results including PATH, customize a plan, and take you through the process of changing your lifestyle— everything from food, supplements, sleep, stress and the home.

The good news? You never need to leave your home with Simplina’s virtual fertility coaching program so you can use the extra time to work out and eat well. Get the support you need for both of you and our program can be done for IVF or without IVF. The side effect? Both of you get a lot healthier!

Learn more about lifestyle change for male fertility at the free webinar Men Matter, Thursday 9/23 at 2 pm EST: https://us06web.zoom.us/meeting/register/tJ0ldOyqrjIvG9JseT6oQjxBwWAZiLeaUuiq