Holistic Approaches To Enhance Male Fertility
If you and your significant other are in the beginning stages of family planning, there is more to planning than just determining when you would like to start trying to conceive. Yes, that is an important thing to consider, but the health of not only you as the woman but the health of your partner is also an important factor to consider to ensure fertility.
There are several nutrition and lifestyle habits that you can talk to your partner about and encourage your partner to do (well before trying to conceive) to ensure his fertility and health are optimal. When we think about what affects male fertility, we want to focus on what is going to affect sperm count, sperm morphology and motility, sperm quality, and testosterone levels.
Nutrition Factors to Focus On:
Prioritizing minerals that are needed for sperm health and testosterone levels such as, selenium, calcium, iron, sodium, potassium, magnesium, zinc, and copper
Combat potential oxidative stress in the body that may hinder sperm motility by incorporating foods rich in CoQ10 and omega-3 fatty acids
Just as women need to ensure adequate folate intake as do men to support hormone levels and sperm density
Overall, ensure a balanced diet with lean meats, omega-3 rich foods, complex carbohydrates, and a variety of vegetables to support overall health
Lifestyle Factors to Focus On:
Maintain a healthy body weight as being overweight can affect sperm motility and quality
Reduce alcohol intake as alcohol has been tied to decreasing testosterone levels
Swap out toxic personal care products, purchase safe cookware, buy organic when able, and reduce exposure to heavy metals (address if exposure is known)
Engage in regular exercise to maintain a healthy body weight, reduce stress levels, improve blood flow and maintain lean muscle to help support testosterone levels
Aim for 7-9 hours of sleep per night as getting less than 6 hours per sleep has been shown to lower testosterone levels
Consider starting a prenatal vitamin - just as women benefit from a prenatal, so do men to ensure adequate intake of important nutrients to support their fertility. A great brand to consider is WeNatal!
Quit smoking cigarettes and cannabis as both have been shown to hinder male fertility through decreased testosterone and hindering sperm health
Prior to and when trying to conceive focus on reducing exposure to high temperatures to prevent issues with fertility
Address your stress! We cannot emphasize this enough. Stress whether mental, emotional, or physical all will play a role in male fertility. Determine where your significant other’s stress is coming from and help him address it as able. To help find solutions to difficult stressors, we recommend reaching out for professional help
Taking Action
Want to learn more about ways to optimize your and your partner’s fertility? Begin with thorough testing for you that transcends conventional boundaries, aiming for a more profound understanding of the unique factors affecting your fertility journey. Limited testing is available for your partner as well.
Equip yourself with our comprehensive Nourishing New Beginnings Program. Tailored to offer insightful analyses and actionable plans, this bundle aims to demystify the root causes of your fertility challenges, paving the way towards a nourished pregnancy and a harmonious postpartum experience.
