6 Essential Steps for Healthy, Fertile Sperm
Dr. David Samadi
When it comes to conception, both partners play an equal role. For men, fertility begins with healthy sperm, which relies heavily on a healthy lifestyle. Many men may not realize just how much control they have over their sperm quality. Sperm health often reflects a man’s overall well-being, and poor sperm quality can impact reproductive success. Thankfully, there are effective ways for men to boost sperm health and support fertility.
Here’s a six-step guide to optimizing sperm health:
Add Walnuts to Your Diet
Research from UCLA suggests that eating walnuts may improve the quality of sperm. In a study funded by the California Walnut Commission, men aged 21 to 35 who consumed about 2.5 ounces of walnuts daily for 12 weeks showed improvements in sperm motility, morphology, and vitality. These effects are likely due to the alpha-linolenic acid (an omega-3 fat) in walnuts, which supports cellular health. Other sources of this omega-3 fat include flaxseeds and canola oil, which may also promote similar benefits.
Achieve and Maintain a Healthy Weight
Carrying excess weight that accumulates in the abdomen and thighs, can raise the body’s temperature, which is detrimental to sperm production, as sperm thrive at a lower temperature. Additionally, excess weight can reduce testosterone levels, potentially impairing sperm production. By achieving a healthy weight, men can improve both the quality and count of their sperm.
Follow an Antioxidant-Rich Diet
Antioxidants protect sperm from oxidative damage, particularly as men age. Research from the UC Berkeley School of Public Health found that men over 44 with higher intakes of vitamins C, E, and zinc had sperm with less DNA damage, similar to that of younger men. Vitamins C and E combat oxidative stress and adequate zinc intake supports antioxidant defenses. Men who choose to consume more fruits, vegetables, nuts, and seeds will be obtaining these essential nutrients.
Prioritize Regular Exercise
Physical activity supports a healthy weight and an enhanced sperm count and quality. Harvard researchers found that men who exercised at least seven hours a week had significantly higher sperm counts than those who exercised less. Outdoor activities, where men can absorb vitamin D from sunlight, may offer additional benefits. Exercise also reduces stress, which is known to negatively impact sperm health, according to a study published in Fertility and Sterility. Taking control of stress through regular physical activity is crucial; it not only boosts your overall well-being but also significantly enhances sperm health.
Avoid Hot Tubs and Prolonged Heat Exposure
Although relaxing, hot tubs, saunas, and even prolonged hot baths can impair sperm production due to increased scrotal temperatures. According to a study by the University of California, San Francisco, exposure to high heat can contribute to male infertility, although these effects can be reversible over time. For men aiming to conceive, it’s best to avoid hot tubs and limit hot baths until after conception.
Adopt a Healthier Lifestyle
For optimal sperm health, men should minimize or eliminate habits that harm reproductive health. This includes avoiding smoking, recreational drug use, excessive sugar, and processed foods. Alcohol should be consumed in moderation (no more than two drinks per day). Adopting a cleaner, healthier lifestyle can improve sperm quality and enhance fertility.
By following these six steps, men can take proactive steps toward better sperm health, contributing to a healthier reproductive future.
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of two books, Prostate Cancer Now What? A Practical Guide to Diagnosis, Treatment, and Recovery and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.