Sperm health is just one factor in male fertility and the overall fertility of a couple. Lots of aspects of sperm weigh into overall sperm health.
Some of these include:
- Sperm count: While this can be related, many men with low sperm count have children.
- Sperm motility: The percent of sperm with movement.
- Sperm morphology: The percent of normal appearing sperm.
- Sperm DNA: The total number of sperm that are moving.
Experts at University of Utah Health provide these tips on sperm health:
1. Eat a Nutritious Diet
- Eat more lean protein, such as fish and poultry, and cut out processed meat.
- Increase your daily intake of vegetables and fruit. Eat organic when possible.
- Limit saturated fat and substitute with healthy fats like avocados and walnuts.
2. Take a Multi-Vitamin
Coenzyme Q10 (CoQ10) is an antioxidant your body produces. We frequently consume it both in food and as a nutritional supplement.
CoQ10 is beneficial for a variety of health conditions. Men with abnormal sperm can see an improvement in sperm integrity and motility, making it ideal for those with azoospermia, poor sperm motility, and poor sperm concentration.
Men with pyospermia, or an elevated number of white blood cells in the semen, can also benefit from CoQ10.
3. Maintain a Healthy Weight
Men who are overweight and obese typically have lower testosterone levels and higher estrogen levels. Being overweight and obese can also negatively impact sperm counts, decreasing a couple's potential fertility.
Stay Active: The general recommendation is 30 minutes of aerobic activity, five days per week. Exercise also helps reduce stress!
4. Stop Smoking Cigarettes and Marijuana
Male smokers can suffer decreased sperm quality with lower counts and motility, and increased numbers of abnormally shaped sperm. Smoking might also decrease the sperm's ability to fertilize eggs. Also discontinue other illicit drugs.
5. Limit Alcohol
Studies have shown heavy drinking can lower testosterone levels and raise estrogen levels, which can reduce sperm production.
6. Avoid Exposure to Solvents and Other Chemicals
Toxic chemical exposure has been linked to reduced sperm count and quality.
7. Keep Your Testicles from Overheating
Your testicles work best at a couple of degrees cooler than the rest of your body. Avoid time in hot tubs and saunas.
