Early nights, cooler pants: how to boost sperm health
STRESS is one of the worst things for a man’s fertility — but it’s not the only factor. Here are some other simple steps men can take to help protect their fertility by looking after their sperm health.
LOSE WEIGHT
OBESITY is a factor in infertility, and more than 60 per cent of the population is overweight or obese. In 2017, scientists from the Centre for Assisted Reproduction at the Krishna IVF Clinic in Visakhapatnam, India, studied 1,285 men and found those who were obese had lower sperm counts and poorer quality sperm.
STAY COOL
THE testicles hang outside of the body for good reason — the ideal temperature for sperm production is 34.5c (body temperature is 37c).
Cooler testicles produce sperm more effectively, says Allan Pacey, a professor of andrology at the University of Sheffield.
Wearing tight-fitting underwear or sitting still in a warm car or room for hours can cause overheating and stop sperm production. That’s why men trying to conceive are generally advised to wear loose boxer shorts and avoid prolonged periods of sitting.
GO TO BED BY 10PM
AN EARLY night might seem an obvious tip for a man wanting to become a father — but not for the reason you imagine.
A 2017 study at Harbin Medical University in China found men who hit the hay between 8pm and 10pm had higher sperm counts than those who went to bed later — even if they got a similar amount of sleep.
Late bedtimes are thought to increase levels of anti-sperm antibody, a protein produced by the immune system which can destroy sperm.
Professor Pacey adds: ‘Too much sleep — more than nine hours a night — seems to be just as harmful as too little, six hours or less.’
Studies found men who sleep too much or too little tend to drink more and are more likely to smoke, which may harm sperm quality.
QUIT SMOKING
ONE in five men smokes regularly. In 2016, a World Health Organisation study tracked 5,000 men across Europe and found that tobacco use not only reduced the amount of sperm produced, but damaged their motility, size and shape. Research has found that toxins from tobacco penetrate sperm and start to break up the DNA strands. These strands carry the codes needed for a healthy sperm cell.
DON’T BINGE DRINK
THE relationship between male fertility and alcohol — even moderate consumption — is less clear than with smoking. ‘A one-off session on a Friday night is unlikely to be damaging, but regular bingeing affects sperm production and quality,’ says Professor Pacey.
GO JOGGING
JOGGING for at least 25 minutes three times a week can improve sperm motility and increase numbers by about 20 per cent, according to a 2016 study in the journal Reproduction. Other forms of exercise that involve similar levels of exertion are thought to have the same effect.