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The Asian Parent

If you’re a man trying to conceive, you need to safeguard your ability to produce sperm and keep them healthy.
Sperm health is not a comfortable topic for small talk, even among men. But knowing more about it is important for men’s well-being, especially for those planning to have offspring.
Studies have found that sperm count is on the decline worldwide – a worrying trend.
To protect your “family jewels” and your ability to bear children, consider the following ways you might alter your lifestyle.
1. Boxers or briefs?
Studies suggest it’s best to give your groin area some room to move and breathe – making boxer shorts a better choice than briefs.
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Wearing tightfitting clothes such as briefs generally raises the temperature of the area they cover.
A male’s testes should be at a lower temperature than the core body temperature as “they were made to be out in the breeze”, says reproductive endocrinologist Celia Dominguez of the Centre for Reproductive Medicine at the Emory University School of Medicine in Atlanta, Georgia in the United States.
Wearing tight briefs could overheat a man’s testes, affecting sperm production.

2. Cycling considerations
While cycling may be a good exercise for a man’s overall health – and men who exercise generally tend to produce more and healthier sperm – cycling may have negative effects if done to excess.
A study in the journal Reproduction suggests that frequent exercise had no effect on sperm production, but men who cycled a lot had lower sperm counts than normal.
A review of a number of study findings in the American Journal of Men’s Health suggested: “Cycling is one of the most troublesome activities for fertility due to the mechanical impact sustained from sitting on the saddle, overheating [of the testes], wearing tight clothes, and hormonal dysfunction (hypogonadism).”
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It found a number of studies, usually focused on road cyclists, linked cycling to a higher risk of abnormal sperm and reduced sperm motility – the ability to “swim” to fertilise an egg.
The Massachusetts Male Ageing Study – an observational survey of men aged 40 to 70 years old living near Boston, Massachusetts in the US, conducted from 1987 to 1989 – found that in certain circumstances, bike riding can damage nerves and compress arteries in the penis, which may lead to erectile problems.
The risk was highest among men who cycled more than three hours a week.
The reason cycling may cause erectile dysfunction is that the seat puts constant pressure on the perineum – the area between the genitals and anus.
This pressure can harm nerves and temporarily slow blood flow, which causes tingling or numbness in the penis and, eventually, erectile dysfunction.

3. Quit smoking
Avoid smoking when planning to start or have an addition to your family. Smoking may affect fertility, and second-hand smoke is known to be a danger for pregnant women and children.
A study from BMC Public Health has found that regular tobacco smoking could decrease sperm count and even cause sperm defects.

4. Drink less alcohol
If you’re planning to start or extend your family, it may be time to ease off the alcohol. Studies suggest too much drinking could lead to negative effects on your sperm count.
This includes lower testosterone levels and changes in the hormone gonadotrophin, which could reduce sperm production. It may also lead to impotence or infertility due to the testes shrinking, and early or decreased ejaculation.

5. Monitor mobile phone use
Studies have suggested that mobile phone radiation may affect a male’s sperm quality. Mobile phone use has been said to correlate with DNA fragmentation levels and decreased sperm motility.
While it seems almost impossible to live in this current generation without your phone or Wi-fi connection, men may want to lessen their scrolling time when thinking of starting a family.

6. What to eat for healthy sperm
A healthy body naturally means healthy sperm. So try switching your diet with several foods that are said to be good sperm boosters. These include spinach, walnuts, blueberries, pumpkin seeds, dark chocolate, avocados, salmon, broccoli, tomatoes and eggs.
Supplements that could improve sperm quality include selenium, zinc, L-carnitine, L-arginine and coenzyme Q10. You may also try vitamins A, C and E for healthy sperm production.
If you and your partner are trying to conceive, it would be best to avoid full-fat dairy products and drinks high in sugar, including coffee.
Cannot get pregnant? Male infertility is on the rise, doctors say
So certain lifestyle factors such as cycling, wearing briefs, and excessive use of mobile phones can impact a man’s sperm health. However, it is essential to remember that maintaining a healthy lifestyle overall plays a crucial role in sustaining optimal sperm count and quality.
Regular exercise, a balanced diet rich in nutrients, avoiding excessive heat exposure, and minimising mobile phone use near the groin area can all contribute to a healthier sperm count.
By prioritising these lifestyle choices, men can take proactive steps towards safeguarding their fertility and overall reproductive health.
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Sperm health: how to safeguard male fertility – reduce mobile phone use, drink less, quit smoking, eat right and wear the right underwear

Men who plan on having a family should consider reducing their mobile phone use, studies show. Photo: Shutterstock

A man’s testes “were made to be out in the breeze”, an expert in reproductive medicine says. So boxer shorts are more conducive to safeguarding sperm production and quality than tighter fitting briefs. Shutterstock

Men who want to start a family should consider spending less time cycling to protect their fertility. Photo: Shutterstock

Quit smoking if you’re hoping to father a child. It will protect your sperm and the health of your partner and other family members. Photo: Shutterstock

Cut down on alcohol if you are thinking about having a baby. Photo: Shutterstock

Mobile phone radiation may affect a male’s sperm quality. Photo: Shutterstock

Dark chocolate is on the list of foods known to support sperm health. Photo: Shutterstock

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Dr Zsolt Kopa, head of the Andrology Centre in the Department of Urology at Semmelweis University in Budapest, Hungary. Photo: Semmelweis University

Smoking has been found to be one of the main contributors to DNA fragmentation, which can reduce the chances of fertilisation. Photo: Shutterstock

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Anett Szabó, the lead author of the Semmelweis University study. Photo: Semmelweis University

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Lifestyle

Health & Wellness

Health

Sperm counts are falling worldwide, so men who plan on having a family need to look after their fertility. A few lifestyle changes go a long way
These lifestyle changes include having the right diet and underwear, as well as avoiding or reducing smoking, alcohol consumption, cycling and mobile phone use


With sperm counts falling, men need to safeguard their fertility if they plan on having a family. Lifestyle changes help, from the right diet and underwear to cycling and drinking less.


Reproductive health

Sex and relationships

How to age well