Infertility is the most common problem that’s running among couples worldwide. Researchers claim that 1 among every 3 couple has fertility problems; to my surprise, a lot of them are in male partners alone.
With a lot of people fertility may not be treatable but with a healthy diet and some lifestyle changes, one can improve it for sure.
Let’s understand what fertility refers to!
Male infertility is when he is unable to make his female partner pregnant. But sperm count is not the only aspect which is used in assessing fertility.
The following aspects of sexual function can affect fertility.
1. SEX DRIVE – Also called, libido describes a persons desire to have sex.
2. SPERM COUNT – Semen quality is the number of sperms present in a given amount of semen.
3. SPERM MOTILITY – It is the ability of sperms to swim. It can be measured as the percentage of moving sperm cells in a sample of semen.
4. ERECTILE DYSFUNCTION – It is the inability of a man to develop an erection.
5. TESTOSTERONE LEVELS – It is when the male sex hormone is on the lower side.
As we all know there can be multiple reasons for infertility among men, some of them can be –Hereditary, Lifestyle, certain diseases, stress etc
Lets now move to the most important aspect on how one can improve fertility, I know a lot of you may have got innumerable suggestion with regards to lifestyle and diet which may have confused you for sure.
Let me make it simple for you –
Vitamin C – Oxidative stress can be one of the major reasons for infertility in men. Reactive oxygen species (ROS) is constantly produced in the body and kept in check by the body. It is when the levels rise up because of disease, old age, improper lifestyle, stress etc that can cause inflammation, increased risk of diseases and infertility.
In such situations antioxidants come to a rescue and Vitamin C is one of them. According to researchers 1000mg of Vitamin C – 2/day for 2 months increased sperm motility by 92% and sperm count by 100 % and reduced deformed sperm by 55%
Sources of Vitamin C – Guava, Capsicums, Cabbage, Berries and citrus fruits, Amla, Lemon, Broccoli, and Cauliflower.
Vitamin D – It is observed that men who are infertile are deficient in Vitamin D. Therefore supplementing with Vitamin D for a year increased testosterone levels by around 25%.
Dietary sources – Fish, fortified products, sunlight, Egg yolks, Non- veg etc
Zinc – Low levels of zinc are associated with low testosterone levels, poor sperm quality and increased infertility among men.
Having zinc in adequate amounts can increase testosterone levels, reduce the decrease in testosterone level, improves sperm quality.
Zinc sources – Meat, fish, eggs, nuts, and oilseeds, etc
Folic Acid – Folic acid helps in boosting sperm health. For people who lack good levels of folic acids, they are more prone to sperms that contain either too little or too many chromosomes. If an egg fertilizes with one of this abnormal sperm it can even cause birth defects
Sources for folic acid – All kind of beans, spinach, tomatoes, bananas, green leafy vegetables.
This was all about nutrients that will help you increase your Sex drive, now let’s look at some other aspects that help!
Regular intake of Fenugreek supplementation improves libido, sexual performance, testosterone, and strength.
Note – This study used supplements and not raw fenugreek seeds that are used in cooking.
Obese men are likely to be infertile therefore losing weight for such people would be a key to improving sperm count.
Alcohol And smoking
Men, who drink or smoke frequently, may experience low levels of testosterone and impair semen quality,
It is a commonly used to enhance fertility, almost 6g of tribulous root daily for 2 months in a study showed great results. It was observed that it improved libido and improved erectile function also.
Lack of sleep can impact the semen quality; therefore getting at least 7-8 hours of sound sleep every day is important to maintain good fertility.
It is one of the oldest Ayurvedic drugs to treat fertility problems. Nearly 675mg of ashwagandha extract every day for few months showed improved sperm count, semen volume, sperm motility, and testosterone levels.
Soya has a very good quantity of isoflavones they have innumerable benefits but may be a major reason to lower semen quality if you have it too frequently.
Since semen itself is made up of water improving on water intake or foods rich in water content can help in increasing the ejaculation and production of sperm.
Be careful that your liquid foods are not tea and coffee as they are diuretics by nature and may cause major water losses through urine.
According to recent researches, sweeteners that are used in drinks may cause a reduction in sperm count and damage the sperm DNA too.
1.5-3.0g of dried Maca root for 3 months showed enhanced libido and sexual desire in many studies. It even has a positive impact on sperm motility and counts.
According to studies trans fat showed a reduction in sperm count among men, it may also have an impact on sperm development.
When the stress levels shoot up, our body gets into the conservation mode. And therefore the body is less concerned about reproduction over survival. Therefore staying stress-free can help you keep away from fertility issues.
Pheww! That was too much of an information isn’t it?
Let me share a quick recipe. I call it sssshhhhhhh POTENCY SMOOTHIE
Let’s have a look at the ingredients
1 cup – Mix of blueberries, strawberry, gooseberries, cranberries (if you take the dry ones make sure it has no added sugar)
4-5 spoons – Roasted Flaxseeds
2-3 tsp – Chia seeds
2-3 tsp – Pumpkin seeds
¾ cup of Coconut milk
1 tbsp – Goji berries
1no – Mango
4-5 Sliced – Walnuts
Blend them all the ingredients except the seeds and blend them all together. Garnish with seeds and walnuts and have it using a spoon.
Her fitness mantra is “do not start with a diet that has an expiration date, instead, focus on a healthy lifestyle that will last forever”. Disti has completed post graduation in Clinical Nutrition and Dietetics. She is also a certified Diabetes Educator.
She is keen on bringing together her acquired knowledge on nutrition and other health aspects with people’s goals to achieve a healthy life. For her fitness is not being better than someone else; it’s about being better than who we used to be. “We don’t have to be great to start, but we have to start to be great”. So give your best!
She can be reached at email@example.com for any consults.