When it comes to conception, both partners have their own role to play. Generally, the emphasis is on the health of women only, however men’s reproductive health is equally important. Male factors are said to contribute to about 40 to 50 % to infertility cases. This means that there is a need for men to take steps aimed at improving their fertility. Here are a few practical and doable tips that men can apply to boost their chances of conception.

Healthy weight

Obesity leads to difficulties in conception as excess body weight is linked to poor sperm functional quality. Get proper nutrients and exercise on a regular basis in order to maintain a healthy body weight.

Exercise regularly

Physical exercises including strength-training workouts and aerobics should be part of your daily activities. Testosterone and sperm quality levels can improve from simple exercises while testicle overheating should be avoided.

Limit alcohol

It might be true that small amounts of alcohol are unlikely to be detrimental for the fertility levels but heavy drinking may induce low levels of sperm and disrupt hormonal balance. Limiting alcohol is recommended for men who wish to improve their reproductive health.

Quit smoking

Cigarette smoking is associated with lower sperm count and infertility. Giving up smoking would not only improve overall health but also lead to improved sperm quality.

Stress levels

Work stress leads to a low fertility rate in men due to its negative impact on their hormones and sexual performance. Therefore, employ stress reduction techniques such as mindfulness, meditation and regular physical exercise.

Nutrient intake

One of the ways to enhance sperm health is to eat fruits and vegetables, which are rich in antioxidants. Primary nutrients include:

Coenzyme Q10: This is a mitochondrial tonic and a powerful antioxidant.

Vitamin D: Important for testosterone production; aim for 2,000-3,000 IU daily.

Zinc: Essential for testosterone balance and sperm production; supplementation may be beneficial.

Stay hydrated

Proper hydration is crucial for optimal bodily functions, including sperm production. Drink plenty of water throughout the day to maintain hydration levels.

Limit toxin exposure

Reduce contact with harmful agents such as pesticides, heavy metals and industrial chemicals as this can affect fertility negatively. If unavoidable as part of one's occupational environment, prevent exposure by wearing protective equipment.

Keep them cool

Sperm production is sensitive to high temperatures. Testicular temperature is essential and can be kept optimal by wearing loose underwear (such as boxers) and steering clear of hot baths or saunas.

Consider supplements

Certain supplements like D-aspartic acid have shown potential in increasing testosterone levels and improving sperm count in some studies. Consult a healthcare provider before starting any new supplement regimen.

Regular checkups

Regular medical check-ups are crucial as they identify underlying health issues like hormonal imbalance or infections that may interfere with fertility. 

Educate yourself

Understanding the health history of your partner can potentially shed some light into other health conditions or genetic risks that may inhibit conception. 

By implementing these strategies, men can enhance their chances of conception and contribute positively to their reproductive health, ultimately fostering a healthier family planning journey.

(Dr. Nandita Palshetkar, Obstetrician, Gynecologist, Medical Director of Bloom IVF, Lilavati Hospital)