How to improve sperm in 90 days
Male infertility & Sperm Health
- Solely male factor: 30% of fertility problems are due to male factors alone.
- Female factor: 30% of fertility problems are due to female factors alone.
- Combined or unknown: 30% to 40% of cases are due to a combination of male and female factors or have an unknown cause.
What are the causes of poor sperm quality?
In a recent article i wrote with leading fertility specialist and urologist Mr Jonathan Ramsay. We discuss the main causes of poor sperm quality. Please see article. To summarise the main causes are :
- Varicocele - present in 40 % of men struggling to conceive.
- Oxidative Stress - over production of free radicals in the body.
- Infection
- Smoking
- Alcohol
- Diet and lifestyle factors
Testing for male infertility
Although there is still a lot of debate amongst fertility clinicians Mr Jonathan Ramsay is a leading pioneer in the advancement of male fertility testing. There are further tests and examinations that could be considered for men, some of whom show promising data in male infertility aetiology diagnosis.
- Testicular imaging
- Serum hormone profile
- Physical examination
- Genetic tests
- Sperm DNA fragmentation
Sperm DNA fragmentation
According to Professor Ramsay the Sperm DNA fragmentation test is very important. Routine semen analysis alone fails to provide an accurate and comprehensive account of Sperm quality. DNA damage ( fragmentation) is often caused by oxidative stress. This type of stress produces free radicals which attack DNA molecules breaking the DNA strands. This damage is associated with underlying medical conditions or diet and lifestyle ie drinking, smoking, heat and stress.
How to improve sperm in 90 days
Visit a Urologist
Firstly if you have received a diagnosis of male infertility i would highly recommend a visit to a male fertility specialist to rule out a structural issue and get a physical examination. This is to rule out a varicocele and any other medical condition.
Quit Smoking
Smoking over 20 cigarettes a day is shown to reduce sperm count and motility. One of the biggest problems with smoking is that it produces lots of " free radicals" which can make sperm dysfunctional. In one study 42 per cent of men who smoked experienced fertility issues.
Limit drinking
Drinking more than two pints of beer or one large glass of wine a day increases risk of infertility. Alcohol can reduce sperm count and motility.
It is best to keep alcohol intake to a minimum of three months ahead of trying for a baby.
Uk guidelines suggest men trying for a baby should not drink more than 3-4 units of alcohol per week.
Avoid chronic stress
This can be easier said than done, but its about trying to manage stress and limit it where possible. Stress is shown to limit sperm production and quality by producing free radicals. Ways to reduce stress are acupuncture, counselling, healthy exercise, mindfulness meditation.
Avoid heat exposure
Sperm production works best at a lower temperature than your normal body temperature. increased testicular heat can damage sperm.
- Avoid wearing tight underwear
- limit time sitting at a desk all day or lots of cycling
- Avoid hot tubs and saunas
Diet and Nutrition
A healthy organic diet, particularly one in antioxidants, can help reduce sperm DNA fragmentation. Following a mediterranean diet is also linked to better sperm quality. Conversely, a high intake of saturated fats, and excessive caffeine may negatively impact sperm health. try including the following in your diet:
- Antioxidants
- Vitamin C and E - fruit, vegetables, nuts and seeds
- Zinc + Selenium
- Coenzyme Q10
- Folic Acid
- Omega 3 Fatty Acids
- L- Carnitine
Taking Supplements that are evidence based is important. These are usually offered as part of a male fertility improvement programme. Please consult your specialist or healthcare provider.
Colette Assor is a leading expert in Acupuncture, specialist in all areas of fertility including male fertility, unexplained infertility and IVF Support. With over 30 years experience in women's health and a fellow of British Acupuncture Council Colette has helped support countless people on their paths to parenthood.