Male fertility: Men who want to have kids should do THESE 7 things

When trying to conceive there are a lot of things one must bear in mind. While technically it is the woman who gets pregnant, carries the fetus in the womb and delivers the baby, men also have an integral role to play. It is their sperm that penetrates the female egg, which in turn facilitates fertilization, which is why experts recommend having sex around the time of ovulation, when an egg is released from the ovary.

However, the timing is not the only thing that matters.

The quality of the sperm and the sperm count also has an impact on healthy conception. That said, although fertility problems in women are usually difficult to treat, issues associated with male fertility can be resolved through different lifestyle changes. Here are 7 things men should religiously follow...


​Also read: Are you ready to have a baby? Questions to ask and signs to look out for​

A wholesome, healthy diet helps eliminate the risk of several healthy issues including fertility problems. Men who have trouble conceiving should switch to having nutrient-dense foods comprising plenty of fruits and vegetables, which are also high in antioxidants. Choose lean sources of protein such as fish and chicken and include healthy fats like nuts and seeds. Whole grains are also good for your gut and overall health.

Research has suggested that couples who are obese find it more difficult to conceive and have kids. Being overweight or underweight can both upset the body's balance of hormones, which can lower sperm count in men. This is why maintaining a healthy weight is crucial. While diet plays an important role, regular physical activity is also essential. Even if it means going for a brisk walk or slow jog, do it!
​Also read: A 24-year-old UK woman artificially inseminated herself with a £25 online kit; gave birth to a baby boy​

Stress is extremely unhealthy, not just in terms of your mental health, but also in respect to your physical well-being. As far as male fertility is concerned, it can heavily impact libido (sex drive) and limit sperm production. That said, easing your symptoms, learning to relax and taking necessary measures to reduce your stress can help tremendously.

Furthermore, getting enough sleep can also help relieve stress and simultaneously improve sperm quality and count, as per a 2019 study by researchers at Aarhus University in Denmark.

Smoking and alcohol consumption are unhealthy habits that can not only increase your risk of chronic health conditions, but also take a toll on your fertility. As per several studies, smoking cigarettes and drinking alcohol can cause low sperm counts and decrease fertility. That said, you might want to consider quitting smoking and reducing your alcohol-intake if you're looking to conceive.

Having an underlying medical condition or an infection can also affect fertility. For instance, untreated diabetes can lead to infertility due to retrograde ejaculation i.e. when semen enters the bladder instead of emerging through the penis during orgasm.

Furthermore, an infection of the reproductive system or urinary tract can also cause decreased fertility and sperm quality. That said, if you have contracted an infection or have been diagnosed with a chronic condition, it is best to first seek treatment for the same.

According to the US Centers for Disease Control and Prevention (CDC), sexually transmitted diseases and infection like chlamydia and gonorrhea are important preventable causes of pelvic inflammatory disease (PID) and infertility. There are a range of STIs that affect male fertility, impacting sperm quality, and even cause long term damage to the reproductive system. Hence prevention is better than cure and getting an early diagnosis can safeguard you from fertility issues to arise in the future.

United Kingdom National Health Services (NHS) recommends keeping your testicles cool.

"Your testicles are outside your body because, to produce the best quality sperm, they need to be kept cooler than the rest of you (slightly below body temperature)," the health body explains.

So if you're planning a pregnancy, keep your surroundings cool and avoid wearing tight underwear. "You may want to wear loose-fitting underwear, such as boxer shorts, while trying for a baby," the NHS shares.