6 Min Read
Male infertility affects about 1 in 6 couples globally, with male factors contributing to nearly 50% of cases, according to a 2023 WHO study. Issues like low sperm count, poor motility, and abnormal morphology are often to blame, with healthy sperm counts defined as 15 million per millilitre or more. Lifestyle, environmental, and medical factors frequently play a role, but the good news is that targeted changes can significantly improve fertility. This blog outlines ten effective ways to boost male fertility, explores common causes, and highlights prevention tips and fertility-boosting foods.
Synopsis
Understanding Male Infertility
Male infertility is a condition in which a man's capacity to create offspring is decreased, which is generally caused by problems with sperm quantity, quality, or function. Healthy sperm are key to fertility, but issues with sperm production, how well they move (motility), or their shape (morphology) can cause problems. A normal spermatozoa count is at least 15 million sperm per millilitre, but fertility isn’t just about numbers—sperm quality matters too.
Unlike other health issues, infertility symptoms in males are usually not obvious. Many men don’t notice any signs, making it important to consult a doctor for proper evaluation and guidance.
Recognising Infertility Symptoms in Males
Early identification of warning symptoms can lead to timely intervention. Common signs include:
-
Difficulty in achieving conception despite regular intercourse
-
Low libido or reduced sexual desire
-
Difficulty maintaining an erection (erectile dysfunction)
-
Difficulty ejaculating or producing a small volume of semen
-
Pain, swelling, or lumps in the testicular area
-
Symptoms like reduced facial or body hair, decreased muscle mass, or enlarged breasts (gynecomastia) indicate hormonal imbalances
Consult our fertility specialist in Mukundapur if you are experiencing male infertility symptoms and need treatment.
Common Causes of Male Infertility
There are several causes of male infertility:
-
Hormonal imbalances: Sperm production may be lowered by low testosterone levels.
-
Lifestyle Factors: Smoking, excessive alcohol consumption, and a sedentary lifestyle impact
-
Sperm health.
-
Environmental Toxins: Exposure to pesticides, heavy metals, and industrial chemicals can harm sperm.
-
Medical Conditions: Varicocele (enlarged veins in the scrotum), infections (such as sexually transmitted infections (STIs), urinary tract infections, or mumps), and genetic disorders often contribute to infertility.
-
Obesity: Excess weight disrupts hormonal balance, affecting sperm quality.
Understanding these reasons for male infertility helps guide effective interventions and lifestyle modifications.
10 Strategies to Boost Male Fertility and Sperm Count
1. Optimise Your Diet
Eating nutrient-rich foods is vital for sperm production and overall reproductive health. Include:
-
Fruits and Vegetables: Antioxidants found in fruits and vegetables help prevent oxidative stress.
-
Whole Grains: Help regulate blood sugar and maintain hormonal balance.
-
Lean Proteins: Essential for sperm development.
-
Nuts and Seeds: Provide zinc, selenium, and omega-3 fatty acids.
-
Steer clear of processed foods, sugary beverages, and trans fats as they hurt sperm health.
2. Exercise Regularly
-
Physical activity boosts testosterone levels and enhances blood circulation, both crucial for healthy sperm production.
-
Aim for at least 150 minutes of moderate activity each week, including brisk walking or cycling. Avoid overtraining, as excessive physical stress can lower testosterone.
-
Avoid using testosterone supplementation as it reduces sperm counts.
3. Manage Stress
-
Chronic stress increases cortisol levels, suppressing testosterone production and impairing sperm quality.
-
Incorporate stress-relief practices like meditation, deep breathing exercises, and yoga.
4. Maintain a Healthy Weight
-
Obesity disrupts hormonal regulation and reduces sperm count.
-
Follow a balanced diet and maintain a healthy BMI to optimise reproductive health.
5. Quit Smoking and Limit Alcohol
-
Smoking decreases sperm count, decreases motility, and destroys sperm DNA.
-
Alcohol: Excessive intake affects testosterone and impairs sperm production.
-
Quitting these habits significantly improves fertility outcomes.
6. Avoid Excessive Heat Exposure
-
Heat can negatively affect sperm production. Avoid hot tubs and saunas, tight-fitting underwear, and prolonged laptop use on the lap.
-
Choose breathable clothing and take breaks from tasks that need a lot of heat.
7. Consider Fertility-Enhancing Supplements
Certain supplements are scientifically proven to improve sperm health.
Examples:
-
Zinc: Enhances sperm motility and structure.
-
Vitamin C: Protects against oxidative damage.
-
Folic Acid: Boosts sperm count in combination with zinc.
-
Coenzyme Q10: Improves sperm motility.
8. Limit Exposure to Environmental Toxins
Pesticides, heavy metals, and industrial pollutants significantly harm sperm quality. Steps to reduce exposure:
-
Choose organic produce.
-
Use eco-friendly cleaning products.
-
Avoid plastic containers for food storage.
9. Get Adequate Sleep
-
Quality sleep is crucial for hormonal regulation and sperm production.
-
Aim for 7-8 hours of sleep each night.
-
To achieve the best possible hormonal balance, stick to a regular sleep routine.
10. Regular Medical Check-Ups:
-
Underlying health issues such as varicocele or infections can often go unnoticed. Schedule routine check-ups to identify and treat these conditions early.
-
Seek professional advice for persistent infertility issues.
Consult our fertility hospital in Mukundapur if you need treatment for male infertility.
Foods to Increase Male Fertility
Research has shown that specific foods improve sperm count and health. Include these in your diet:
-
Leafy Greens: High in folic acid.
-
Citrus Fruits: Packed with vitamin C.
-
Pumpkin Seeds: Rich in zinc and antioxidants.
-
Eggs: Provide high-quality protein and vitamin E.
-
Salmon and Mackerel: Abundant in omega-3 fatty acids
Conclusion
Improving male fertility requires a combination of lifestyle changes, dietary modifications, and medical support. Following these ten actionable steps can significantly enhance sperm quality and count, improving the chances of conception. Recognising infertility symptoms in males early and addressing male infertility causes can lead to better outcomes. For personalised guidance and advanced treatments, consult the Obstetrics and Gynaecology (OBG) Department at Manipal Hospitals, Mukundapur, where expert care and state-of-the-art technology ensure optimal reproductive health
FAQ's
A normal sperm count is 15 million sperm per millilitre of semen, as defined by the WHO.
Hormonal imbalances, lifestyle factors, and medical conditions like varicocele or infections are common contributors.
Yes, a diet rich in antioxidants, zinc, and omega-3 fatty acids can significantly improve sperm health.
If conception is not achieved after a year of unprotected intercourse or if symptoms like low libido or testicular discomfort occur, consult a specialist.
Adopt a balanced diet, exercise regularly, quit smoking, and manage stress effectively
Share this article on:
