Is Your Sperm Healthy?
Male fertility is a crucial component of reproductive health, yet it’s often overlooked until challenges arise. Over the past 40 or so years, sperm counts worldwide have halved and sperm quality has declined alarmingly with 1 in 20 men currently facing reduced fertility.* In the UK alone, around 7% of men are affected by infertility, and male factors are involved in roughly 50% of infertility cases in couples.**
This guide delves into the factors affecting sperm health and offers some actionable steps that could help enhance fertility and achieve pregnancy.
Introduction to Male Fertility
Understanding the male reproductive system and the factors that affect sperm health is crucial for maintaining healthy sperm and achieving pregnancy. The male reproductive system makes sperm in the testicles and these sperm cells are then carried through the seminal vesicles and mixed with seminal fluid to form semen. Healthy sperm are vital for fertilising an egg and achieving a successful pregnancy.
One common cause of male infertility is a low sperm count, also known as oligospermia and can arise from a range of factors, including medical conditions, lifestyle choices, and environmental influences. Diet, exercise, substance use, and exposure to environmental toxins can significantly affect sperm health.
What is sperm health?
Optimal sperm health is vital for natural conception and the success of assisted reproductive technologies like IVF. Sperm health encompasses several parameters that collectively determine male fertility including:
Sperm Count
This is the number of sperm present in a semen sample. A healthy sperm count is generally considered to be 15 million or more per millilitre of semen. Less than that and you are considered to have a low sperm count.
Sperm motility (movement)
Motile sperm have the ability to move efficiently, which is crucial for reaching and fertilising the egg. In a healthy sperm sample at least 30% of sperm should be motile, and at least 15% should have progressive motility.
Morphology (shape)
This refers to the size and shape of sperm, which can impact their ability to penetrate the egg. In a healthy sperm sample at least 20% of sperm should have a normal shape.
Volume
The amount of semen produced during ejaculation.
DNA Integrity
The genetic quality of sperm, which is essential for healthy embryo development. DNA integrity in sperm is crucial as it directly impacts the viability of the fertilised egg and the developing embryo, necessitating effective genetic repair mechanisms to ensure successful fertilisation and healthy development.
What factors influence sperm health?
1. Lifestyle Choices
Diet
Studies have shown that a balanced diet rich in antioxidants, vitamins (especially C and E), and omega-3 fatty acids supports sperm production. Conversely, diets high in processed foods, trans fats and excessive sugar can impair sperm quality.
Fertility Nutritionist and IVFN Advisor Mel Brown advises starting a fertility diet in the months before and during the time you are hoping to conceive. Additionally, a balanced diet can help prevent factors that damage sperm, such as oxidative stress and inflammation.
Exercise & weight management
Regular, moderate exercise enhances sperm parameters by improving hormone levels and reducing oxidative stress. It is thought exercising for 20-30 minutes three times a week can contribute to a boost in sperm health. But don’t overdo it, excessive intense workouts may have the opposite effect.
Obesity is linked to hormonal imbalances, increased scrotal temperature, and oxidative stress, which are all detrimental to sperm health; maintaining a healthy body mass index can help boost sexual function.
2. Substance use
Smoking
Tobacco use is associated with reduced sperm count, motility and increased DNA damage so it is advised to quit smoking in order to improve male fertility.
Alcohol
Moderation is key when it comes to alcohol consumption. Excessive alcohol intake can lower testosterone levels and impair the production of sperm, so reducing the amount of alcohol you consume can positively affect its quality and reduce the likelihood of experiencing other reproductive health issues, such as erectile dysfunction.
Drugs
Studies show that recreational drugs, such as anabolic steroids, cannabis and cocaine, negatively impact the quality of sperm and hormone levels.
It’s a good idea to check any prescription medicines you are taking too as some can impact your fertility and lower your sperm count.
Discuss the medication you are taking with your healthcare professional before you stop taking them and if you are struggling with drugs and addiction, get help by contacting FRANK.
3. Environmental and occupational exposures
Heat
The optimum temperature for sperm is just below body temperature. Elevated scrotal temperatures from hot tubs, saunas or tight clothing can impair sperm production. Even the heat from a laptop resting in your lap as you work can raise scrotal temperature so consider stopping or limiting these activities
Chemicals
Exposure to pesticides, heavy metals, and endocrine-disrupting chemicals (like BPA) can adversely affect the quality of your sperm. Most people won’t come into contact with these potentially harmful chemicals day-to-day but there are some occupations which mean you might experience prolonged exposure. Read more about how you can manage this here.
Additionally, exposure to certain chemicals can lead to genetic conditions, such as Klinefelter syndrome, which involves an extra chromosome and can result in variations in sperm production.
Stress and Fertility
Stress can have a significant impact on fertility, as high levels of stress can disrupt the balance of hormones needed for sperm production, leading to lower sperm counts and decreased fertility. Stress can also affect the quality of sperm, making it more difficult to conceive naturally.
Managing stress through relaxation techniques, such as meditation and yoga, can help improve fertility and overall wellbeing. These practices can help reduce cortisol levels, which in turn can improve hormone balance and support healthy sperm.
It is essential to address stress and fertility issues together to achieve a healthy pregnancy. By prioritizing mental wellbeing and incorporating stress-reducing practices into your routine, you can improve your chances of conceiving naturally and maintaining a healthy pregnancy.
Medical conditions and fertility
Certain medical conditions can affect male fertility, including erectile dysfunction, retrograde ejaculation, and pituitary gland disorders. These conditions can impact production, quality and the ability to carry sperm.
For example, a pituitary gland disorder can affect the production of hormones needed for sperm production, leading to low sperm counts. Additionally, conditions such as anabolic steroid use, cystic fibrosis and varicocele can also impact fertility.
A fertility clinic or urology care foundation can provide guidance and support to help you achieve a healthy pregnancy. Regular semen analysis and blood tests can help identify any underlying medical conditions.
Fertility treatments such as intracytoplasmic sperm injection (ICSI) and assisted reproductive techniques (ART) can help overcome male infertility and improve your chances of conceiving.
Health and wellbeing
Wellbeing is more than doing yoga and having a positive outlook on life. It’s about ensuring you are taking care of your body and mind and being well in all aspects of your life and as part of your routine.
Stress
Whether this is through work, relationships or finances, stress has sadly become inevitable in our modern day lives but chronic stress can elevate cortisol levels, which can disrupt hormone balance and reduce sperm levels. It can also affect your willingness to have sex.
Prioritising mental wellbeing through mindfulness, therapy or relaxation techniques can help to reduce stress and anxiety levels, as well as improve your libido and relationship with your partner. Engaging in regular sex can also improve the chances of conception by maintaining a healthy frequency of sexual activity.
Sleep
Sleep is one of the main factors that affects our mental health and wellbeing and not getting enough can also impact fertility. Research has shown that sperm counts and their survival rates are lower in those who sleep less.***
Sexually transmitted infections
Sexually transmitted infections can cause complications and harm you and your partner’s reproductive health and affect both of your future fertility chances. If you think you have an STI, visit your health clinic.
Enhancing sperm health: 5 practical steps to healthy sperm
- Adopt a nutrient-rich diet: Incorporate fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods rich in zinc (like oysters and nuts) and selenium (found in Brazil nuts and fish) are particularly beneficial.
- Maintain regular physical activity: Engage in moderate exercises like walking or swimming to boost the overall health and quality of and sperm.
- Manage Stress: Incorporate stress-reducing practices into your routine, such as meditation, yoga, counselling and a good night’s sleep.
- Monitor and manage health conditions: Conditions like diabetes or hormonal imbalances can affect fertility. Regular medical check-ups ensure timely interventions.
- Limit exposure to toxins and avoid harmful substances: Be cautious of environments with high chemical exposures and use protective measures when necessary. Refrain from smoking, limit alcohol consumption, and avoid drugs.
- Seek treatment if needed: If conception has not occurred after a year of trying, it is important to consult your GP. They can evaluate lifestyle and medical factors affecting fertility and potentially refer you for fertility treatment.
Assessing sperm health
If you’re concerned about your fertility, consider undergoing a semen analysis. This test evaluates sperm count, motility, morphology, and other vital parameters. Consulting with a fertility specialist can provide insights and guide potential treatments or lifestyle adjustments.
By understanding the factors that influence sperm quality and taking proactive steps, men can enhance their reproductive health. Additionally, a blood test can help identify underlying conditions affecting fertility, such as hereditary disorders like sickle cell disease and thalassaemia.
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*https://academic.oup.com/humupd/article/23/6/646/4035689