In recent years, a worrying trend troubling many men is a decline in sperm count. Healthcare experts share that several factors, including lifestyle choices, environmental influences, and health conditions, contribute to this issue. While addressing such a sensitive topic can be challenging, understanding the root causes and adopting proactive measures can help maintain male fertility and overall health.
Factors That Contribute To Declining Sperm Count
Declining sperm count is caused by lifestyle factors like smoking, poor diet, and obesity, as well as exposure to toxins, pollutants, and heat. Health issues, stress, certain medications, and drug use also contribute, alongside ageing, genetics, and occupational hazards.
Tips To Tackle Declining Sperm Count
To understand the same, the Onlymyhealth team spoke to Dr Vikas Yadav, Senior Consultant - Department of Obstetrics & Gynecology & IVF Specialist. Here are some tips to tackle declining sperm counts:
Also Read: Second Chance At Parenthood: Fertility Solutions For Cancer Patients In India
1. Adopt a Healthy Diet
The foods you consume play a very important role in sperm production and its quality. Dr Yadav recommended to include nutrient-rich foods such as:
Fruits and Vegetables: Rich in antioxidants, which help protect sperm from oxidative damage.
Whole Grains and Legumes: Provide essential nutrients like zinc, selenium, and folate, which are vital for sperm health.
Omega-3 Fatty Acids: Found in fish, walnuts, and flaxseeds, these fats improve sperm motility and structure.
Avoid Processed Foods: High-fat, sugary, and processed foods can negatively impact sperm quality.
2. Maintain a Healthy Weight
A study published in the journal of Spermato Genesis reveals that obesity has been linked to lower sperm count and quality. This is because excess body fat can lead to hormonal imbalances, reducing testosterone levels and impairing sperm production. “Regular physical activity and a balanced diet are essential for achieving and maintaining a healthy weight,” Dr Yadav suggested.
3. Exercise Regularly
“Moderate exercise boosts testosterone levels and improves overall health. Activities like jogging, swimming, or strength training can enhance sperm production,” Dr Yadav added. However, avoid overtraining, as excessive physical stress can have the opposite effect.
Also Read: Expert Explains Why Are Testosterone Levels Dropping In Men And Ways To Combat It?
4. Manage Stress
Chronic stress increases the production of cortisol, a hormone that can disrupt testosterone production and sperm quality. Practice stress-management techniques such as:
Meditation or mindfulness
Yoga
Deep breathing exercises
Engaging in hobbies
5. Avoid Excessive Heat Exposure
According to a recent reel by Dr Anjali Kumar aka Maitri Woman, the testes are sensitive to temperature, and excessive heat can impair sperm production. To prevent this she suggests:
Avoid hot baths and saunas.
Limit the use of laptops directly on your lap.
Wear loose-fitting, breathable underwear.
6. Get Regular Check-Ups
“Underlying medical conditions such as diabetes, infections, or hormonal imbalances can affect sperm health,” Dr Yadav explained. Thus, regular health check-ups help identify and address such issues early. If you’re facing persistent fertility challenges, consult a specialist to explore treatment options.
Bottomline
Declining sperm counts are a complex issue that can be influenced by various factors. While it’s impossible to control every aspect, adopting a healthy lifestyle and making informed choices can positively enhance reproductive health. Remember, addressing fertility concerns is a gradual process that requires patience and consistency. If you’re experiencing persistent issues, seek guidance from a healthcare provider or fertility specialist.