Last week in the UK it was Fertility Week. According to the BBC, it is estimated that as many as 3.5 million people, that’s 1 in 6 couples, have fertility problems.
However, sperm doesn’t get much media attention. Male fertility is declining worldwide. A 2017 study found that average sperm counts have dropped by 52% over nearly 40-period (Journal of Human Reproduction https://academic.oup.com/humupd/article/23/6/646/4035689).
Why is this?
Sperm is very vulnerable. Obesity, smoking and excessive alcohol increase the risk the damage to sperm’s DNA (Journal of Human Reproduction, 2008). Environmental exposure to pesticides and phthalates (found in plastic) can disrupt male endocrine hormone production such as testosterone (Envir. Research 2008)https://www.sciencedirect.com/science/article/pii/S0013935108001862?via%3ihub
Diet also plays a big role in sperm health. A 2009 study found that diet of vegetables, fish, fruit and wholegrains was positively associated with increased sperm motility (Human Reproduction, 2009). And typical Western diet of ready meals, fast food, processed and red meat, sugary drinks and refined carbohydrates was associated with lower semen quality (Nutrientshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165100/)
Sperm health is not only crucial for fertility. Research found that health status of your sperm impacts your overall health – circulatory, hormone and skin (Fertility and Sterility 2014),https://www.reuters.com/article/us-semen-health/semen-quality-linked-to-overall-health-idUSKBN0JP01C20141211
How to improve your sperm health?
- Quit smoking. Study found that smoking reduces sperm count and motility (World J Mens Health, 2015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4709430/
- Drink less alcohol. Study showed that excess alcohol disrupts testosterone production and reduces sperm count (Reproductive medicine Research, 2014https://bmjopen.bmj.com/content/4/9/e005462)
- Exercise at least 3 times per week. A study found that exercising can improve sperm quality in sedentary men (Journal of Reproduction 2016https://www.eurekalert.org/pub_releases/2016-12/bl-jsm120216.php)
- Stress less. Psychological stress has been shown to be harmful to semen quality and to sperm (Columbia University Mailman School of Public Health, 2014). Walk in the nature, listen to music or exercise rather than drink alcohol to relax.
- Reduce intake of processed & red meat and refined sugar. Swap to fish, seafood, chicken and eat plenty vegetables.