Balancing the Fertility Equation: Understanding Both Sides of the Story

When a couple embarks on the journey to parenthood, the spotlight frequently shines on the woman. She begins charting her ovulation cycles accurately, she takes pre-natal supplements and she begins to time their intimate moments perfectly. And if months go by without a positive pregnancy test, it's often the woman who grapples with self-doubt, asking, "What's wrong with me? Why aren't we conceiving?"

But in the quest for answers, society often overlooks a vital component of conception; male fertility. Just as a woman's health is paramount to conception, so is the health and quality of a man's sperm.

In my practice, I've seen this narrative play out countless times: women attending endless doctor’s appointments, the agonising 12-month wait for a referral to a fertility clinic, all while a critical aspect hovers in the periphery. What proactive steps is the male partner taking to enhance his reproductive health?

There is no denying that male factor infertility is on the rise. In particular, sperm count and semen quality are thought to be the major drivers of growing infertility rates among males: A previous analysis led by the EARTH study team found that among men seeking fertility treatment, sperm count and quality declined by as much as 42 percent between 2000 and 2017.[1]

Further studies have also eluded to the fact that a high-fat diet, obesity, resulting from an unhealthy lifestyle, affect the structure of the sperm, but also the development of offspring and their health in later stages of life[2]

That being said, it's essential to understand that male fertility isn't just about quantity but also the quality of sperm. Just as women are advised on lifestyle habits for optimal fertility, men too can benefit from awareness and actions that promote healthier sperm. The food they eat, the habits they adopt, and even their stress levels can play a role in their reproductive capabilities. Only then can we hope to unravel the complexities of conception and offer couples the comprehensive support they deserve.

Here are a few things that can support you during this journey;

1. Diet and Nutrition

Antioxidants: Foods rich in antioxidants like vitamin C, E, selenium, and zinc can help combat this. Citrus fruits, nuts, seeds, and leafy greens are all excellent sources. Oxidative stress from a poor diet and certain lifestyle habits can decrease sperm quality therefore antioxidants can help reverse this stress and promote good quality sperm

Omega-3 Fatty Acids: These essential fats, found in fatty fish like salmon, flaxseeds, and walnuts, can improve sperm count and motility.

Avoid Processed Meats: Some studies suggest a link between high consumption of processed meats and reduced sperm quality. Opting for leaner meats or plant-based proteins can be a healthier choice.

2. Lifestyle Choices:

Limit Alcohol and Tobacco: Excessive alcohol consumption and smoking have both been linked to decreased sperm count and motility.

Maintain a Healthy Weight: Obesity can impair fertility in several ways, including alterations in hormone levels and direct effects on the testes where sperm is produced.

Exercise Moderately: Regular exercise can boost testosterone levels and improve sperm quality. However, overly intense exercise can have the opposite effect, so it's essential to strike a balance.

Environmental Factors and Stress:

Chronic stress may impair testosterone levels and sperm production. Mindfulness practices, such as meditation or deep-breathing exercises, can help manage and reduce stress.

Limit Exposure to Toxins: Prolonged exposure to environmental toxins, including pesticides and heavy metals, can negatively affect sperm quality. Being mindful of occupational exposures and considering organic food options can also help.

Avoid Overheating: Testicles need to stay cooler than the rest of the body for optimal sperm production. Regularly using hot tubs, saunas or placing laptops directly on the lap can increase the temperature and potentially harm sperm quality.

When navigating the path to parenthood, it's imperative for men to understand their role in the fertility equation. By adopting healthier dietary and lifestyle habits, they not only invest in their overall well-being but also significantly contribute to a couple's chances of conceiving. As the saying goes, it takes two to tango and conception is no exception.

Alexandria Smith is a Fertility and Hormone Health Coach who stands at the forefront of fertility and hormone health, leveraging her deep expertise as a coach to guide couples on their conception journey. Recognised for her pragmatic approach, Alexandria emphasizes the pivotal role of diet and lifestyle in enhancing fertility. She offers evidence-based strategies tailored to each couple's unique needs. Through her guidance, couples not only find answers, they achieve their goals of a healthy pregnancy

[1] Messerlian C, Williams PL, Ford JB, Chavarro JE, Mínguez-Alarcón L, Dadd R, Braun JM, Gaskins AJ, Meeker JD, James-Todd T, Chiu YH, Nassan FL, Souter I, Petrozza J, Keller M, Toth TL, Calafat AM, Hauser R; EARTH Study Team. The Environment and Reproductive Health (EARTH) Study: A Prospective Preconception Cohort. Hum Reprod Open. 2018 Feb;2018(2):hoy001. doi: 10.1093/hropen/hoy001. Epub 2018 Feb 20. PMID: 29888739; PMCID: PMC5990043.

[2] Diet and Nutritional Factors in Male (In)fertility—Underestimated Factors

Kinga Skoracka, Piotr Eder, Liliana Łykowska-Szuber, Agnieszka Dobrowolska, and Iwona Krela-Kaźmierczak*

J Clin Med. 2020 May; 9(5): 1400.

Published online 2020 May 9. doi: 10.3390/jcm9051400 PMCID: PMC7291266 PMID: 32397485