Male fertility issues can contribute to approximately 40% of fertility factors between a couple. Surprisingly, it is not enough to just make sperm, but the quality of sperm is of the utmost importance regarding the time to pregnancy success. Sperm quality is altered by changes in a man’s environmental exposure such as medications, high temperatures, chemicals and illness. Lifestyle choices can also affect fertility success in both men and women as well as correlate to fertility treatment outcomes. Making mindful choices to promote a healthy lifestyle and eliminating bad habits can help to achieve a clear path to a successful pregnancy.
What Lifestyle Choices Can Contribute to Infertility in Men?
Smoking: Studies have shown that smoking while trying to conceive can reduce the chances of becoming pregnant. Smoking in males has been shown to decrease semen quality, increase sperm DNA fragmentation and to decrease success in IVF cycles. It is not known exactly how the mix of chemicals, smoke and other toxins found in cigarettes will affect each person individually, so it is advised to quit smoking when trying to get pregnant. Marijuana use should also be stopped. Beyond fertility implications, smoking has multiple other negative health risks and should be avoided.
Weight and Exercise: Maintaining a healthy weight (BMI range of 18.5-24.9) is ideal when trying to conceive. Obesity (BMI over 30) has been correlated with decreased sperm production. Maintaining a healthy weight and moderate exercise regime, which will decrease oxidative stress in sperm, can promote the best chances for a successful outcome. Extreme exercising should be avoided as it can decrease sperm quality and alter testosterone levels.
Food Choices: Eating a clean diet rich in whole foods including fruits, vegetables, healthy fats, grains and lean meats and eliminating overly-processed foods that are high in sodium, chemical additives and artificial ingredients can help improve fertility. Trying to eat organic foods when possible is also believed to be helpful as conventional foods may contain pesticides which studies have shown can negatively affect fertility outcomes. Several studies have shown that the Mediterranean diet is helpful for a healthy lifestyle and fertility success.
Alcohol and/or Drugs: Alcohol and non-prescription drug consumption while trying to conceive can hinder the chances of becoming pregnant. We recommend eliminating both when trying naturally or during a fertility treatment cycle to increase your likelihood of achieving pregnancy. Men should definitely avoid steroid and testosterone use (unless deemed medically necessary by their physicians) as both can alter sperm counts and viability.
Stress: Studies have shown that the stress of being diagnosed with infertility is equivalent to the stress levels associated with either losing a family member or being diagnosed with cancer. Being under stress affects the body not only mentally, but physically as well. Stress causes our body to release cortisol, a hormone to help us deal with the stress. When under too much stress for too long, this hormone can wreak havoc on our body and can impact fertility. Practicing stress-elimination techniques like breathing, exercise, meditation, yoga, mindfulness, etc. is important, especially when trying to achieve pregnancy.
Vitamins and Supplements: It is recommended that men take a multivitamin daily along with an Omega 3 supplement and CoQ10 200 mg twice daily. The antioxidant effects are thought to contribute to possible sperm benefits.
If you have questions about your lifestyle or would like to set up a consultation to discuss your fertility, please contact us here to make an appointment here.