Increase Male Fertility with Nutrition and Physical Activity

Nutrition and physical activity play a major role in improving men’s health and fertility. The reason, fertility problems can affect a man’s ability to have offspring later.

Nowadays, various lifestyle factors can be modified to better support fertility in men and increase the success rate of conception. Therefore, men who want to maintain their fertility need to apply a number of things in their daily lives.

According to Dr. Natan Bar-Chama, director of the Center for Male Reproductive Health at RMA of New York and a specialist in urology and infertility expert in men, when someone has a partner who faces the challenge of infertility, about 40-50 percent of cases are associated with male factors that become causes of infertility conditions.

According to him that if a couple is difficult to get pregnant, public opinion feels that it is a woman’s obligation to undergo an examination. In other words the view of the community says that women are held responsible.

However, the facts are often different. Over time, both women and men have the same proportion as the cause of infertility.

Causes of fertility problems in men: being overweight
Lifestyle factors that can affect fertility in men include diet, weight, exercise routines, stress levels, to smoking or using illegal drugs.

According to Dr. Bar-Chama, there are scientific data that show that obesity, poor nutritional status, lack of exercise, and smoking are associated with a decrease in certain fertility parameters, such as concentration, motility (movement), and morphology (shape) of sperm.

In the context of obesity, obese men are more likely to experience infertility. According to Paula Brady, assistant professor in obstetrics and gynecology from Columbia University Irving Medical Center, United States (US), and also experts in reproductive endocrinology from Columbia University Fertility Center, USA, obesity can affect fertility through various aspects.

Increased fat in the scrotum can increase testicular temperature. This condition can affect fertility parameters. In addition, obesity can also cause some changes in sex hormones and binding proteins, which can then interfere with sperm production.

Obesity is also related to genetic changes in sperm that affect the process of fertilization, embryonic development, and the outcome of pregnancy. One such genetic change, such as sperm DNA fragmentation, is related to the occurrence of miscarriage. Therefore, men who are overweight are strongly advised to lose weight as an appropriate first step to increase fertility.

Solution: improve diet and exercise routine

The recommended diet is to increase the intake of fish rich in omega-3 fatty acids (such as sardines, herring, trout, and salmon) and legumes (almonds, walnuts, and hazelnuts) in sufficient quantities, and limit intake of caffeine and alcohol .

In terms of physical activity, the types of sports suggested to support fertility are moderate intensity aerobics, such as brisk walking, fast cycling (16-19 km per hour), basketball (and throwing a ball into a basket), playing golf without using a golf cart) , or take a leisurely swim).

Signs you’ve been doing moderate aerobic activity if you can still talk but can’t sing while on the move. In addition, the body’s response during and after exercise is faster heart rate and faster breathing. Besides that the body feels warm, there is a slight swelling in the hands and feet, mild to moderate sweating, and mild muscle aches for the next 1-2 days if you are not used to physical activity.

Increasing male fertility can be done by improving nutrition and physical activity. Remember, to achieve success in planning a pregnancy, both men and women must be equally healthy and in a fertile state. If you have been married for more than a year but have not been blessed with children, you should invite your partner to consult a doctor together.