DMT Beauty Transformation: The Best Foods & Exercises to Boost Your Fertility
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The Best Foods & Exercises to Boost Your Fertility

June 20, 2019DMT.NEWS

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How to Boost Male Fertility With Health and Nutrition

So, you and your partner are thinking about taking the next step in your relationship: creating a living, breathing little human.

When it comes to getting pregnant, the guy’s role is more than just the obvious contribution (hello, sperm). If you want to start (or add to) a family, optimizing your health stacks the fertility odds in your favor. In fact, a 2018 article in the British medical journal Lancet explored that very concept, linking male fertility to nutrition and body composition.

RELATED: Trying to Conceive: Male Fertility Guide

How Health Impacts Sperm Count

“The truth is that general health and wellness may have a huge impact upon the sperm, and the sperm's health does have an impact upon the health of the pregnancy,” says Dr. Serena H. Chen, director of reproductive medicine at IRMS at Saint Barnabas in Livingston, New Jersey.

For instance, that extra beer belly weight could affect your little swimmers and potentially lead to male infertility issues. “An elevated body mass index in men can really change the hormonal environment in their body,” says Dr. Lucky Sekhon, a reproductive endocrinologist and infertility specialist at Reproductive Medicine Associates of New York in New York City. “Having excessive stores of fat and elevated BMI can really derange the hormone levels that are optimal for normal sperm production.”

In other words, even though you’re not ultimately carrying your baby-to-be, how you take care of yourself as you begin trying to conceive really matters. From the best ways to get your body (and your sperm) in optimal shape to common myths around male infertility, we break down what you need to know about your preconception health.

Foods That Can Boost Male Fertility

If your diet consists of burgers and brews with only the occasional fruit or vegetable thrown in, you’ll want to rethink your meal plan.

A diet high in sugar, fat and processed foods is “associated with reduced sperm motility in men,” according to a 2018 article in the Lancet medical journal. Motility refers to the movement of sperm in a normal, forward-moving fashion.

Another study by the National Center for Biotechnology Information about nutrition and male fertility found that “high intakes of fruits, vegetables, whole grains, fish and low intake of meat are associated with better semen quality.”

With that in mind, be conscious about incorporating these nutrient-dense foods into your diet.

Boost Male Fertility by Eating Antioxidants

Fruits like blueberries, raspberries, strawberries and oranges are chock-full of antioxidants, which neutralize harmful compounds or free radicals that can be damaging to different membranes and other factors needed to produce healthy sperm, says Sekhon. Beta-carotene, Vitamin C and E are all major antioxidants. “”Having a diet that's rich in fruits and vegetables can definitely improve sperm.” Some other antioxidant-packed foods to add to your shopping cart include:

Pomegranates Red grapes Papayas Beets Carrots Red and yellow peppers

Folate Is Also Good for Boosting Male Fertility

Folate or folic acid, also known as B-9, is connected to sperm health as well. “Low concentrations of folate in seminal plasma may be detrimental for sperm DNA stability,” a study of 251 men of couples undergoing in vitro fertilization (IVF) or intracytoplasmic sperm injection (ICSI) treatment found. To increase your intake of folate, try these foods:

Leafy green vegetables (spinach, romaine lettuce, kale, Brussels sprouts), which are also high in micronutrients and fiber Asparagus Nuts Whole grains Eggs

Opt for Omega-3s to Boost Male Fertility

The omega-3 polyunsaturated fatty acid family, commonly known as omega-3s, are important for a number of body functions, including male fertility. “Omega-3s can be found in healthy sources of fat or things like fish oil,” says Sekhon. “Those are also implicated in restoring normal balance between oxidants and antioxidants in our body, and can also be very helpful to sperm health.” Foods high in omega-3 fatty acids DHA and EPA include:

Fish and seafood, including salmon, tuna, mackerel, sardines and trout Plant-based oils, canola and flaxseed oil Nuts and seeds (walnuts, chia seeds)

Zoom in on Zinc for Male Fertility

“If you have foods that are rich in vitamins and things like zinc, you're able to provide some protection to the effects that oxidants or free radicals might have on sperm quality or on the ability of the testes to produce healthy sperm,” says Sekhon. Zinc-filled foods can help with sperm and testosterone production as well as sperm motility.

Foods high in zinc include:

Oysters Beef Chicken Whole-grain cereal Pumpkin seeds

Take It Easy on the Alcohol and Stop Smoking

While you’re putting all these healthy foods into your body, you should focus on limiting your alcohol intake. “Heavy drinking can actually reduce testosterone production and can cause impotence and decreased sperm production,” says Sekhon.

Meanwhile, men who smoke smoke cigarettes are more likely to have low sperm counts, says the Mayo Clinic. And other studies have shown that men struggling with infertility would have a better chance at successful conception by quitting smoking. So put down that cigarette if making a baby is in your plans. The same is true for weed, which can have an adverse effect on sperm quality. It’s advised to stop using cannabis at least six months before trying to conceive.

How Exercise Plays a Part in Male Fertility

Exercise is essential when it comes to male fertility, too — especially for its stress-busting benefits.

“Stress can decrease sexual function and also interfere with hormones that are necessary to produce sperm,” explains Chen. “Moderate physical activity can increase the levels of antioxidants.... and so it's protective to sperm to make sure that you're getting a cardiovascular workout.”

Consistent exercise also obviously keeps your body fit and weight in check. Paternal obesity has been linked to impaired fertility by affecting sperm quality and quantity, and is associated with increased chronic disease risk in offspring.

Make Your Exercise Routine Diverse

A 2017 study found that performing a 16-week aerobic training program of 35-50 minutes of moderate exercise at 50 to 65 percent peak heart rate 3 times a week increased sperm volume and concentration in 45 sedentary, obese men.

Cardio exercise, including jogging, can improve your sperm’s speed, shape and volume, according to a study published in the journal Reproduction. And another study in the Journal of Human Reproduction showed that regular weightlifters and outdoorsmen had 42% higher sperm counts than other guys. That doesn’t mean, of course, that you need to become a marathon runner or a competitive weightlifter to get your sperm in shape. The key is moderate and consistent exercise.

“You want a diverse exercise program, and you do not have to be a gym rat” to see results, says Chen. “It should be a balance of cardio, strength, with also some flexibility and balance thrown in there. Actually lowering body fat, and specifically belly fat, will make a big difference in your testosterone levels.” That’s because exercise is also a testosterone booster.

Adds Sekhon: “At least 30 minutes a day on most days is going to definitely benefit sperm production and overall reproductive health.”

RELATED: Best Fertility Supplements for Men

How Vitamins Can Help Boost Male Fertility

While women take prenatal vitamins, there isn’t the exact equivalent for men. But there are certain vitamins and supplements that can be helpful in making sure your body is infused with the proper nutrients.

Multivitamins

“If you can't vary your diet as much as you wish you could, then a good thing to do is to make sure you're on a multivitamin,” says Sekhon. “We know that things like folic acid, selenium, zinc, Vitamin C and E — all of these have a very strong link with sperm quality in different studies.”

A Men’s Multivitamin to Try: Vimerson Men’s Multivitamin

Vimerson Mens Multivitamin

This multi contains a blend of zinc, selenium, and Vitamins A, C, D, and E plus B vitamins, calcium, magnesium as well as spirulina (a blue-green algae that reportedly has antioxidant properties) and lutein (a naturally-occurring carotenoid). It’s also soy-free, sugar-free, gluten-free and dairy-free.

$18.97 at Amazon.com

Omega-3 Supplements

“I tell my patients to get some good low mercury fish oil supplements, like fish oil capsules or flaxseed oil or things like that,” says Chen. “In general, we're not eating enough omega-3s in our diet.” Omega-3s are high in EPA and DHA, which are good for cognition, immune system function, and heart and brain health.

An Omega-3 Supplement to Try: Nordic Naturals Omega-3

Omega-3 Supplement

Made from purified deep sea fish oil (from anchovies and sardines), the Nordic Naturals capsules also reportedly don’t have a fishy burp or aftertaste, and the brand employs ethical and socially responsible environmental practices.

$15.26 at Amazon.com

Coenzyme Q10

Studies have found that the anxtioxidant Coenzyme Q10 can be helpful in combatting sperm motility (or movement) problems. As with any supplements, ask your doctor about adding anything new to your regimen.

A Coenzyme Q10 Supplement to Try: Deva Vegan Coenzyme Q10

Coenzyme Q10 Supplement

This vegan supplement is in sublingual form, which means it will dissolve in your mouth and into your bloodstream.

$9.69 at Amazon.com

Common Myths About Male Infertility Debunked (and Some Truths)

MYTH: Electromagnetic Radiation From Laptops Can Cause Infertility

“I've heard a lot of patients concerned about having laptops on their lap,” says Sekhon. “Putting direct heat to your testicles for a prolonged period of time is not going to be great, but it has nothing to do with the laptop or any sort of electronic device having an effect.”

When it comes to cell phones, the same rules apply. “That's not necessary to put your phone in your front pocket,” says Chen. “The whole reason that the scrotum exists is to hold the testicles away from the body so your testicles are a few degrees lower than your core body temperature.”

MYTH: Don’t Wear Tight Underwear

“We don't really see that boxers versus briefs makes a difference in semen analysis or scrotal temperature,” says Chen. “Men who do a lot of biking in bike shorts, we don't necessarily believe that that's truly a significant cause for infertility. If people are concerned about that, they should go see the doctor and get checked out.” Of course, it doesn’t hurt to switch to boxers for a few months, just in case.

MYTH: Don’t Let Semen Slip Out After Sex

There’s no need to have your female partner hold her legs upright after intercourse. “You should be able to just jump right out of bed right away,” says Chen. “Semen is necessary for guys to get the sperm out of the testicles and out of the penis into the vagina, but then the fluid is no longer useful because good sperm will just swim right up the cervix and be in the fallopian tubes within seconds.”

And in terms of the window of conception, it’s actually wider than people think. “If you have sex once in the five to seven days prior to egg release, that's probably enough,” adds Chen. “Healthy sperm, can live in the reproductive tract for days, and sometimes even over a week.”

MYTH: Taking Testosterone Will Boost Your Fertility

Too much testosterone can actually be dangerous so don’t take testosterone supplements. “It can cause infertility, and excess testosterone can actually cause liver and heart problems. People who truly have low testosterone should be treated by a medical endocrinologist,” says Chen.

TRUTH: Hot Tubs Aren’t Good for Sperm

“Extreme heat can kill off sperm,” says Sekhon. “I've had cases where a patient will say, ‘Oh, you know what? Two days prior to my semen analysis, I was in a hot tub because I was in Costa Rica on vacation,’ and they'll retest it and it'll be fine. That can have an impact. That's not a myth.”

TRUTH: Flu Can Cause Temporary Infertility

“If men have a fever and get the flu, we can sometimes see a temporary infertility, and a temporary drop in the sperm count for a few months after the flu because it takes 72 days to make new sperm,” says Chen.

RELATED: Best Male Fertility Test Kits

How Doctors Test Male Fertility

The main test for male fertility is the semen analysis. “The sample is collected by asking the male partner to masturbate and provide a sample of semen. This is something where they collect it at home and bring it in within a two-hour window, keeping it at room temperature,” says Sekhon. Or it can be done in a medical office.

The World Health Organization (WHO) guidelines consider “a healthy sperm count is 15 million per milliliter (ml) or at least 39 million per sample.” And the threshold for a normal semen analysis is that at least 4%of the sample has to have a normal appearance and shape. Doctors look for the following in a semen analysis:

Sperm concentration: “How many million sperm you have per milliliter droplet of semen,” explains Sekhon. Sperm motility: “That refers to the percent of the sample that's swimming in a forward direction in a normal fashion,” says Sekhon. Sperm morphology: The shape or appearance of the structure of the sperm.

If an abnormality is detected, a test will be repeated since men produce new sperm every 72 days. “We often will see someone that has a really abnormal semen analysis and then they repeat it a month or two later and everything is normal,” adds Sekhon. “I would never make a diagnosis of male factor infertility based on one test.”

Adds Chen: “I've had people tell me, ‘Oh, I was told I'm never going to have a child, and I need to use donor sperm’ because they had a bad DNA test, and meanwhile, they have a normal count and motility. You need at least three semen analyses at least one week apart before you start saying, ‘Okay, there might be a trend here.’”

In couples experiencing infertility issues (issues trying to conceive despite having frequent, unprotected sexual intercourse for a year or longer), male fertility plays a role in over a third of these couples, according to the Mayo Clinic.

A thorough physical examination and ultrasound will be conducted by a specialist like a urologist to seek a potential underlying medical problem like testicular cancer or testicular tumors. Hormone levels are also tested to rule out issues with hormone production.

“The good news with male factor issues is that the large majority of them can be easily treated or bypassed. For the really severe cases, the mainstay of treatment is really IVF, where we can inject each sperm directly into the egg,” says Sekhon. “For the most part, the prognosis is usually very good and it's something that's easy to rectify.”

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DMT.NEWS

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Serena Kappes, DMT.NEWS

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