The fertility diet for him

When it comes to healthy nutrition and fertility, women’s diet has been in the spotlight. However, if you’re aspiring to fatherhood, you should know that more and more research are suggesting that a man’s lifestyle — especially his diet — has a significant impact on his sperm’s health. Just like some practices (and dietary habits) can boost your fertility mojo, others can actually lead to defective sperm function.

What is meant by sperm health?

Your sperm’s health and effectiveness depends on three key fertility markers that are assessed through a semen analysis. If any of these markers is abnormal, the chances of a sperm fertilising an egg will be greatly reduced.

Ditch these sperm foes!

Overweight and obesity

A study published in the Journal of Epidemiology found that a 9kg increase in body weight decreases fertility by 10% due to a reduced sperm count. Other studies suggest that excess body fat disrupts the reproductive hormonal profile which increases oestrogen and reduces testosterone levels, negatively affecting sperm counts, motility and/or shape.

The good news

Shedding excess fat appears to restore fertility. So, eat healthy and hit the gym or go for a swim — be active in any way you enjoy for at least 30 minutes on most days of the week!

Fad diets

You’ve decided to slim down? Good for you! But if you were thinking of trying this new diet that promises shedding weight in the blink of an eye, think again.

Bouncing from one diet to another; eating nothing but cabbage-soup or adhering to other similarly restrictive diets stresses your body a great deal; guess what happens to fertility? It plummets! Rapid weight loss causes mayhem among hormones (including the reproductive ones) and it may take months for your sperm count to reach normal levels again. Plus weight loss gimmicks usually lead to more weight gain later on.

Protect your reproductive (and all other) organs: Aim to lose not more than 4kg per month.

High carbohydrate intake

The culprits here are refined carbs — white bread, pasta and rice; cornflakes, sugar laden foods and beverages like soft drinks. A recent study associated high intakes of refined carbs — and the ensuing high blood glucose levels — with a decreased sperm count in young men. Other studies linked refined carbs to ‘lazy swimmers’.

Choose complex carbs instead: wild and brown rice, wholemeal pasta, wholegrain products, oatmeal.

Diets rich in trans fats

These fats are health hazards so dump anything that contains more than 0% trans fats (Bye-bye junk foods! Read food labels). The American Society for Reproductive Medicine warned that trans fats not only accumulate in semen but also decrease sperm count.

High-mercury fish

Marlin, swordfish, king mackerel, tilefish, and shark have high mercury contents and are best avoided. Mercury appears to damage sperm’s structure and functions.

Cigarette smoking

Nicotine and other carcinogenic components of cigarette smoke have been shown to have deleterious effects on sperm production, motility, and shape.

Marijuana

Trying for a baby may stress you out but smoking pot can significantly decrease your odds — weed lowers testosterone production which interferes with healthy sperm formation. Kick the habit and your little swimmers may be good to go within three months.

Alcohol consumption

Regular drinks not only increase body fat but also appear to inhibit testicular production of testosterone which, as mentioned above, impairs sperm health. Heavy alcohol consumption damages nerves and may lead to erectile dysfunction.

Anabolic steroids

These have a devastating effect on fertility — once they are discontinued, it takes 4 months for the key markers to normalise and over a year for sperm production to stabilise.

St John’s wort

Some researchers believe that this herb may be spermicidal, so you may want to avoid it.

Boost your fertility with a healthy diet

Docosahexaenoic acid (DHA)

This particular omega-3 — known as nature’s own Viagra — is essential for male fertility. A recent US study showed that DHA is vital for the ‘construction’ of the acrosome, an arc-like structure that contains enzymes needed by sperm for fertilisation. DHA also transforms the immature sperm cell into a super-swimmer with a pointed head and a long tail; characteristics sperm need to race down the fallopian tubes and into the egg.

Animal DHA sources: Salmon, tuna, sardines, Herring, shellfish;

Plant-based DHA: Flax seeds, (mercury-free) seaweed, avocado, pumpkin seeds.

Walnuts are amazing sources of ALA, another omega-3 shown to enhance fertility.

Tip: For enhanced erectile performance, try to consume at least 3 portions per week.

Zinc

To improve your sperm count and motility, make sure to get the 11mg you need from foods such as oysters, shellfish, meat, poultry, turkey, beans, nuts and seeds.

Fruits, nuts, vegetables and grains

These are the best sources of vitamins, minerals and antioxidants which will help protect your sperm from toxins and cellular damage caused by environmental pollutants. Simply colour your plate with these health foods!

There are no magic bullets: what works for one may not work for the other. Adopting a healthy, active lifestyle and enjoying a nutritious diet can bring you no harm and will help you be a role model for your future child.



You might also like:

Aspiring dads-to-be: boost your fertility with a healthy weight and diet

Enhance your chance: Factors affecting male fertility

No Butts about it – Smoking definitely impacts male fertility

Physical inactivity and television watching linked to dwindling sperm quality

A cause for global awareness: French sperm counts declining steadily

Walnuts may ‘boost sperm quality’ in healthy young men

Cheese and high fat dairy products may impair a man’s ability to become a father

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