Tips for healthy sperm

Forget choosing the right undies, there are far more effective things to try when it comes to improving sperm health. And we’ve compiled a list. Think of it like bootcamp for those little swimmers.

As the old saying goes, it takes two to tango. And while a woman’s physical health and wellbeing is really important when a couple is trying to get pregnant, a man’s sperm health matters, too.

In fact, there’s a few different components of ‘sperm health’ to consider, everything from quantity to how well sperm move – or sperm motility – and even how healthy the shape and structure of sperm is.

Don’t panic. There are simple, effective things you can do to give sperm the best possible chance of being able to play their part in a healthy pregnancy, starting with the following tips.

Maintain a healthy weight

Being overweight can bump up the risk of having a lower sperm count. One way to work out whether your weight is in the healthy range is measuring your waist-to-height ratio. Divide your waist measurement (in centimetres) by your height (in centimetres). Research shows that keeping your waist circumference to less than half your height, or a ratio no bigger than 0.5, is wise.

Exercise regularly

Research has also linked being physically active on a regular basis to better sperm concentration. It suggests moderate intensity exercise three to four times a week for 30–60 min for a duration of 9–16 weeks was optimal for sperm motility intervention in young men.

Eat a healthy diet

Higher intake of fibre, omega-3 from fish, zinc from shellfish and antioxidants from foods like berries may also improve sperm numbers, motility and even function. An effective yet simple way to make your diet denser in nutrients is by eating a whole foods diet and at least two serves of fruit and five serves of vegetables every day. Other studies suggest a diet high in fat from dairy, red meat and processed meats may also contribute so reducing these foods is also recommended.

Stress less

According to a Danish study, men who are stressed out are not only more likely to have a lower number of sperm, the sperm they do have are also more likely to be oddly shaped or have impaired motility. On top of doing some regular exercise, other effective stress-less strategies include getting enough sleep and even spending time outdoors amongst nature.

Smoking

It’s not news that smoking isn’t good for your health, but what you might not know is that men who smoke are more likely to have lower sperm counts and poorer sperm movement. Even ‘light’ smokers, who smoke less than 10 cigarettes a day, have reduced sperm quality. For help quitting, contact Quitline on 13 78 48.

Environmental factors

Other pollutants like air pollution, chemical pesticides, BPA and heavy metals have also been shown to impair hormonal balance, sperm production, and fertility.

Core body temperature

Another factor is core body temperature - sperm production is dependent upon a temperature 2°C to 4°C below the core body temperature. External sources of heat include heated car seats and sedentary work as well as laptops being placed close to the scrotum appear to be causing a rise in testicular temperature and negative sperm cell development. Try sitting your laptop on a desk where possible and take a break from any exposure to high temperatures.

Limit your alcohol

Enjoying the odd drink is unlikely to have much impact on your sperm health, but heavy drinking can reduce sperm production and quality. Consuming alcohol in moderation is your safest bet, with some organisations even recommending cutting out alcohol entirely at least three months before trying for a baby.

Nutrient intake

Zinc plays an essential role in reproductive health and particularly in support of healthy sperm and motility. With official statistics showing that a significant number of Australians aren’t eating enough zinc-rich foods, increase your intake of shellfish like oysters, pumpkin, sunflower and sesame seeds and tahini.

Antioxidants like Selenium are concentrated in the testes and preserves cells and mops up free radicals so may increase the motility and production of sperm. Best sources are from Brazil nuts.

CoQ10 is another antioxidant enzyme found in our body which also protects cells from free radical damage.

Omega-3 from fish should be included 2-3 times a week.

Lycopene is an antioxidant found in cooked tomatoes and supports prostate health.

Folic acid may also have a beneficial effect on male fertility - it is a water-soluble B vitamin that occurs naturally in foods such as pulses, beans and spinach,

Summary

A fresh batch of sperm takes three months to develop, so good living needs to take place at least a month prior to conception for the best outcome – a full-term healthy baby. So, get started on reducing these risk factors above and filling your body with a healthy whole foods diet as soon as you can.