Lifestyle And Infertility (Part 2)

HOW MALE FERTILITY IS AFFECTED BY LIFESTYLE CHOICES:

•Smoking: cannegatively affect a man’s general health and fitness, causing a reduction in the quality and quantity of sperm produced. It lowers the level of antioxidant in the body whichprotects the body cells including the sperm cell from being attacked by free radicals. Smoking in males negatively affects sperm production, motility (movement) and morphology (forms) and is associated with a risk of DNA damage.

• Stress: stress hormones can interfere with the hormones controlling sperm production. Researches have shown that men under stress at work or home are more likely to have poor sperm quality.

• Diet: unbalanced diet has negative effect on health generally. Balanced diet with plenty of fruits and vegetables is a good approach to enhancing fertility. One of the most important nutrients for male fertility is zinc needed for normal male hormone function and sperm production. The male sex gland and sperm contain high concentration of zinc so foods rich in zinc like fish, sardines, eggs, whole grains, brown rice and nuts should be taken.

• Caffeine: caffeine has a diuretic effectand this can deplete the body of vital fertility boosting nutrients such as zinc and calcium

• Alcohol: excessive alcohol lowers testosterone levels and so affects both the quality/ quantity of sperm, and may reduce libido(sexual desire) as well as causing impotence in the long run.

• Weight: being overweight or obese can causes hormonal changes that lower the quality of sperm and make men less interested in sex. Overweight men are more likely to have problems getting an erection. It has also been proven that excessive fat increases body temperature around the testis, which can also affect sperm quality as does tight underwear.

• Sleep: lack of adequate sleep tends to cause tiredness and more likely to cause lower sperm count than in those who slept more. Men who sleep less than 6 hours a night would have lower sperm quality and relatively smaller testicles. Poor sleep has actually been found to interfere with sperm production

• Overheating: several researches have proven that prolonged exposure to high temperature can have a negative impact on sperm production. Thus men who work in hot environment or use laptops on their lap may be indulging in unhealthy reproductive health practice

Are you caught in the web? Lifestyle modification is one of the best options going forward.

WHATTHEN IS LIFESTYLE MODIFICATION?

Lifestyle modification involves altering long term habits, typically of eating or physical activities and maintaining the new behavior for months or years. Why the need for lifestyle modification? Lifestyle modification is usually recommended with the aim of promoting health, preventing diseases / disabilities and sometimes managing health conditions. This involves making certain changes to our old habits with the aim of improving our reproductive functions, enhancing our fertility and wellbeing. Changing old habits are usually not easy but if we love ourselves enough we should be ready to part with killer habits in order to live the quality of life we deserve and desire. The earlier we start making necessary adjustment in our lifestyle the less health troubles we encounter in the future generally.

Developing new habit is usually difficult and challenging but persistency and diligence is needed.Lifestyles modification and behavioral changes, requires time, considerable effort and motivation

These changes for Lifestyle modifications include the following:

•Quit Smoking

•Reduce / quit alcohol consumption •Moderate caffeine intake

•Nutrition and dietary changes: consume

foods rich in fibers such as fruits, vegetables, beans and whole grains, plant proteins (from nuts and beans arelow in calories).Eat more unsaturated fats e.g. coconut oil, soy oil, olive oil, palm kernel seed oil (avoid commercial baked and snack foods, reduce animal product). Lots of fluid intake (water) is needed as it encourages detoxification of the body.

•Reduction in meal portions, meal times and frequency of meals, avoid late night meals.

•Engaging in weight loss if applicable: maintain a BMI (Body Mass Index) of between 18.5-24.5kg/m2. You can find out from your health care provider if your BMI is adequate.

•Stress reduction and adoption of healthier stress management techniques (which may include taking out time to relax, play , laugh a lot ,vacation,etc)

•Improving sleep quality(at least 6-8 hours daily)

•Moderate exercise 30 to 60 minutes daily

for weight management.

In conclusion,whether we are ready to start up a family now or later, our daily life choices we makehave either negative or positive impact on our fertility. In order to have the future we desire, we must make certain lifestyle changes.

For those already caught in the web of infertility, avail yourself of free information / counselling, where to begin, and what to do. It may not be as stressful or difficult as it mayseem especially knowing you are not alone in this walk towards successful parenthood.