Both, a man and a woman hold equal responsibility in following healthy diet and lifestyle changes to conceive a healthy baby.
Although it is still the woman who is blamed for infertility, one-third of the cases of infertility are related to the male partner. Sperm-related infertility includes low sperm count, slow moving sperm, abnormal shape and size of sperm and problems related with semen. But with proper diet and lifestyle choices, the health of a man’s sperm can be improved. Along with the suggestions given here, you can aim for best results when in contact with a registered dietitian nutritionist. An RDN at www.firsteatright.com can help you plan a healthy diet with the needed lifestyle modifications to help you conceive a healthy baby.
- Eat colorful produce
Fill your plate with at least 2½ cups of vegetables and 2 cups of fruits such as leafy greens, kiwi, blueberries, purple and yellow vegetables, apples, oranges and melon.
- Eat ample whole grains
Make half your grains as whole grains every day. You can have a bowl of oatmeal in the morning, whole-grain bread at lunch and brown rice for dinner.
- Eat low-fat dairy
Dairy products are suggested for enhanced calcium, vitamin D, potassium and protein levels as these nutrients are required for normal body functioning. Eat at least 3 servings of low-fat or fat-free dairy.
- Restrict meat intake
Consume less red meat and choose leaner protein sources such as fish, turkey, chicken breasts or pork chops. Eat plant-based proteins such as beans, nuts, seeds and tofu.
- Choose fats carefully
Eat less saturated fats as found in meats, full-fat dairy products and fried foods. Eat more of healthy fats such as walnuts, almonds, olive oil and avocados. Avoid trans fat completely.
Lifestyle Modifications Apart from Eating Habits
- Restrict alcohol consumption
Increased alcohol consumption can result in decreased production of normal, healthy sperms. When unable to avoid, men are advised to restrict consumption to not more than two drinks.
- Quit smoking and marijuana
The more you smoke, the lower your sperm count is and slower your sperms move. Smoking marijuana for prolonged periods of time can result in low sperm counts and poorly developed sperms.
- Maintain a healthy weight
Overweight/obesity can result in fertility problems due to hormonal disturbances. Maintain your weight in the healthy ranges by eating right and working out. Consume less processed foods replacing them with whole foods such as fresh fruits, vegetables, whole grains, healthy fats and lean proteins. These curb empty calorie consumption and put a full stop continuous nibbling. At the same time, underweight also has negative effects on sperms, such as decreased count and poor function.
- Exercise regularly
Exercise for 30 minutes daily on at least five days of the week. Extreme exercising can decrease testosterone, which can lower sperm count. Stay away from steroids as it can affect fertility by causing testicular shrinkage.