Darrick Robles Med-Healths doctor Dr. Rhianna McClymont explains what can be detrimental to semen quality and what lifestyle changes can have a positive impact on semen.
The quality and quantity of sperm cells plays a huge role when it comes to having a baby. This can vary greatly due to many external factors. Here’s everything you need to know about healthy sperm and its impact on fertility.
How do you recognize healthy sperm?
If a man wants to improve his sperm quality, he should first have a sperm test. When examining the semen, the doctors pay particular attention to the following factors:
Sperm count: On average, there are between 40 and 50 million sperm in one milliliter of semen. A sperm count of less than 15 million per milliliter is considered to be low. A low sperm count reduces the chance of fertilization, but does not rule it out. In the end, only one sperm is needed to fertilize the egg.
Sperm motility: The semen sample is viewed under a microscope. It determines how many sperm are moving and how many are swimming in a straight line or moving in circles. It also takes into account whether the sperm are clumped or free-moving.
Sperm shape: The appearance of the sperm gives an indication of their healthy function. They are therefore also examined for possible malformations on the head, body or tail.
Sperm volume: The amount of semen released during ejaculation is also part of the examination. From this it can be deduced how many sperm are released in total.
How common are sperm problems?
Fertility problems in men are a common cause of an unfulfilled desire to have children . They occur in about 50% of couples who have trouble having a baby. They are often only discovered by examining the seeds in the laboratory. dr McClymont advises: “Couples who have been trying unsuccessfully for a baby for a year should seek medical advice to discuss possible tests such as a sperm analysis. During this routine test, a sample of semen is provided for a laboratory to check various parameters of sperm health.”
Can more or less sex improve sperm quality?
“Couples who have sex every day during their fertile days have the best chance of conceiving,” says Dr. McClymont. However, this can also create a high level of pressure to perform and conflict in the relationship .
Not having sex can affect sperm quality, but not only in a positive sense. A healthy average is therefore optimal. “If couples sleep together every 2 or 3 days, they still have an excellent chance of conception,” said Dr. McClymont.
What does the color say about sperm health?
Sperm is usually whitish-grey in color. “Some men notice color changes from time to time,” says Dr. McClymont. These are mostly harmless. “However, persistent changes should be evaluated by a doctor, especially if they are accompanied by painful urination or blood in the semen.”
Infections such as chlamydia, gonorrhea and prostatitis can affect male fertility. Undescended testicles in childhood or previous operations on the testicles can also limit fertility.
6 tips for better sperm quality
Sperm health can be affected by a number of lifestyle factors. The good news: it only takes 70-90 days for sperm to develop and mature. This means that changes in your diet and lifestyle can have a positive impact in as little as 2-3 months.
1. Reduce excess weight
Overweight and obesity are linked to lower sperm counts. If you are overweight and planning to have a baby, consult a doctor about what healthy weight loss might look like for you.
2. Drink less alcohol
Studies show that alcohol consumption can affect sperm health. Those who drink moderately to heavily have a higher risk of producing malformed sperm. The most harmful thing for sperm production is daily alcohol consumption.
“Couples planning to have a child should reduce their alcohol consumption ,” said Dr. McClymont. “Excessive alcohol consumption can decrease sperm production and negatively impact shape, size and mobility. For couples who already have fertility problems, men should consider giving up alcohol altogether.”
3. Avoid hot temperatures
Studies show: A hot environment can reduce the quality and quantity of sperm. Therefore, you should avoid working with a laptop on your lap. Visits to the sauna can also affect sperm quality. That’s why you’d better give it up for a while.
Choose boxer shorts instead of tight-fitting briefs. This can also help keep the testicles cooler and improve sperm concentration and count.
4. Eat healthier
A healthy diet provides the fuel needed to produce healthy sperm. A recent Danish study found that men who ate lots of fruit and vegetables, high-fiber foods and fish, but minimized their intake of red and processed meat and sugar also had healthier sperm. Fat intake didn’t seem to make a difference.
5. Become a non-smoker
You probably know that smoking is bad for your health. Smoking also has a harmful effect on sperm quality. Studies show that smoking reduces sperm count, motility and morphology. This is likely due to increased oxidative stress.
6. Avoid anabolic steroids
Taking anabolic steroids to build muscle not only has a negative effect on sperm quality. It can also cause erection problems and a loss of libido .
