"Male infertility is increasingly common and, in around 44% of cases, no specific cause is identified (idiopathic infertility). Its development results from the combination of several factors, including lifestyle, obesity, diet, genetic factors and environmental exposure. Although not all of them can be modified, scientific evidence shows that lifestyle changes, such as adopting healthy habits, can improve sperm quality and increase male reproductive potential.
10 ways to improve sperm quality naturally
"Male infertility is increasingly common and, in around 44% of cases, no specific cause is identified (idiopathic infertility). Its development results from the combination of several factors, including lifestyle, obesity, diet, genetic...
Although not all of them can be modified, scientific evidence shows that lifestyle changes, such as adopting healthy habits, can improve sperm quality and increase male reproductive potential. How to improve sperm quality Quitting smoking, including e-cigarettes, improves sperm quality, with visible benefits after about 3 to 6 months.
- This is one of the most effective ways to improve male fertility.
- Excess weight impairs sperm production and quality, and even moderate weight loss can improve several of these parameters.
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How to improve sperm quality
Quitting smoking, including e-cigarettes, improves sperm quality, with visible benefits after about 3 to 6 months. This is one of the most effective ways to improve male fertility.
Maintain a healthy weight. Excess weight impairs sperm production and quality, and even moderate weight loss can improve several of these parameters.
Adopt a Mediterranean diet, rich in fruits, vegetables, legumes, whole grains, olive oil and fish, prioritizing a balanced diet over ultra-processed foods and supplements without medical advice. Its benefits are observed regardless of age or body mass index.
Practicing physical exercise regularly, helping to control weight, balance hormones, reduce stress and improve metabolism, factors that influence sperm production. It is worth noting that excessive or prolonged exercise can have the opposite effect.
Limit alcohol consumption, as excessive and prolonged consumption can cause hormonal changes, reduce testosterone production and increase damage to sperm DNA. Occasional consumption has not demonstrated a significant impact on fertility.
Mariana Belchior and Bruno Barauna from Ferticentro signed this opinion article© Ferticentro
Taking care of mental health. Stress, anxiety and depression can alter hormonal production and compromise semen quality. Maintaining a balanced routine and seeking psychological support, when necessary, can help preserve reproductive health.
Avoid excessive heat in the testicles, which naturally function at around 1 to 2°C below body temperature. Avoid very hot baths, saunas, hot tubs, leaving your laptop on your lap for long periods and wearing very tight underwear.
Reduce exposure to environmental toxins, such as pesticides, heavy metals and some chemicals, which can cause hormonal changes, oxidative stress and damage to sperm DNA. Use protective equipment and prefer glass or ceramic containers to heat food.
Avoid recreational drugs and unnecessary use of hormones. Cannabis, opioids, and anabolic steroids can disrupt sperm production, and recovery is often slow and, in some cases, incomplete. Consult your doctor before stopping or changing any medications, especially if you are planning a pregnancy.
Maintain a good sleep routine. Sleeping 7 to 9 hours a night and maintaining a regular schedule can benefit reproductive health. Chronic sleep deprivation is associated with changes in sperm quality and sexual function, especially in shift workers and men with sleep disorders such as sleep apnea.
Although not all factors that influence male fertility can be controlled, adopting a healthy lifestyle can improve sperm quality and increase the chances of pregnancy. If you have been trying to get pregnant for more than a year (or six months, if your partner is 35 years old or older), seek medical advice for a proper evaluation.”
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