Fertility: What have men got to do with it?

6 Nov

Male fertility is just as important as female fertility when it comes to conception, though it often gets overlooked. Did you know that in about 20% of infertility cases, the issue is solely with the man? In another 20-40% of cases, men also contribute to infertility. While some men may need surgery to fix structural issues, many can improve their fertility through simple diet and lifestyle changes. This makes your preconception health just as crucial as your partner’s.

Unfortunately, male fertility has been on the decline over the past few decades. Sperm counts have nearly halved in the last 40 years, a problem made worse by the increasing age of first-time fathers, exposure to toxins, sedentary lifestyles, and unhealthy diets.

Despite these challenges, many men are still reluctant to play an active role in planning for conception or even getting a fertility test, like a sperm analysis. This hesitation can get in the way of understanding and improving your chances of conceiving. It’s time to take an active role in your reproductive health.

In this blog, we’ll explore key factors that affect your fertility, offer practical tips to boost your reproductive health, and discuss how naturopathic approaches can support you as you plan to grow your family.

Factors impacting your fertility

There are many things that can negatively affect your fertility, including obesity, poor diet, lack of physical activity, smoking, excessive alcohol consumption, and stress (1). These factors can lower sperm production, reduce sperm mobility and shape, and increase DNA damage, leading to fertility problems.

Your age

Age isn't just a factor for women when it comes to fertility - men's fertility declines too. As you get older, the quality of your semen decreases, and your sperm may suffer more DNA damage. These changes can affect not only your fertility but also the health of your future children. Older paternal age has been linked to a higher risk of conditions like autism, schizophrenia, and childhood cancer in children (2), as well as negative pregnancy outcomes like premature birth, low birth weight, and pregnancy loss.

While you can’t reverse your age, recognising your ‘biological clock’ can highlight the importance of getting early fertility assessments and taking steps to maintain your reproductive health as you get older.

Your weight and exercise patterns

Obesity can seriously impact your reproductive health by causing hormonal imbalances, like lowering testosterone and increasing oestrogen, which can reduce sperm production. Leading a sedentary lifestyle can also raise the temperature of your testicles, further harming sperm production. However, staying at a healthy weight and exercising regularly can improve sperm concentration and overall fertility.

Not all exercise is good for fertility, though. Intense and prolonged activities like long-distance running or cycling can harm sperm quality (3) by changing your hormone levels and increasing the temperature of your testicles. So, it’s important to find a balanced exercise routine that supports your fertility without putting it at risk.

Your diet

What you eat directly impacts your fertility. A balanced diet rich in antioxidants is key to maintaining healthy sperm and improving fertility. Antioxidants help combat oxidative stress, which can damage sperm DNA. Diets high in fruits, vegetables, whole grains, and healthy fats, like those found in the Mediterranean diet (4), are particularly good for your fertility.

On the other hand, diets high in trans fats, processed meats, and sugary drinks can harm semen quality. Reducing these harmful foods and eating more nutrient-rich options can positively impact your sperm count, movement, and shape. Where possible, try to eat organic foods since pesticides have been linked to lower male fertility.

Drug use and your environment

Certain drugs, including recreational substances like marijuana, cocaine, and anabolic steroids, can harm your fertility. Smoking is another factor that can reduce sperm count and movement, making it harder to conceive. Avoiding these substances is important for protecting your reproductive health.

Environmental factors also play a big role in male fertility. Exposure to toxins like heavy metals, pesticides, and chemicals that disrupt hormones can reduce sperm quality and quantity. If your job involves sitting for long periods or being in high temperatures, these can also increase your risk of infertility. Taking steps to reduce exposure to these environmental risks, like quitting smoking, using protective equipment at work where necessary, and not using electronic devices on your lap for long periods, is important.

Existing medical conditions

Certain medical conditions, like varicocele (enlarged veins in the scrotum), can harm sperm production and affect your fertility. Other conditions, such as diabetes, obesity, hypogonadism and adrenal dysfunction and thyroid issues (5), can also have a big impact on your reproductive health. Identifying and addressing underlying health problems such as these can significantly improve your chances of conception.

How naturopaths can support your fertility

Naturopaths can address your fertility and overall health holistically through comprehensive case taking and referring you for testing, such as a semen analysis, heavy metal testing, and hormone testing, as needed.

A semen analysis is a really valuable test if you are concerned about your fertility and can provide a lot of information about areas of your health that can be improved. But it’s important to remember that the sperm you ejaculate today was produced roughly 70 days ago. So, it will take a few months to see changes to your sperm parameters once you begin to implement improvements to your diet, lifestyle and supplement regime.

We are fortunate to have access to a number of nutrients and herbs that have excellent evidence for supporting male fertility. For example, L-carnitine, selenium, and zinc are essential for sperm production and quality. They help with energy production, protect against oxidative stress, and maintain healthy testosterone levels. Antioxidants like vitamins C and E, coenzyme Q10, and folate are also great options for improving semen quality by protecting sperm from oxidative stress and improving their overall health.

In addition to nutrients, certain herbs have been found in scientific research studies to have a positive impact on the male reproductive system. For example, Withania somnifera has been shown to improve sperm count, movement, and overall reproductive function by reducing stress and increasing testosterone levels (6). Panax ginseng has evidence for improving libido and erectile function, as well as sperm markers, further supporting your fertility.

It’s worth noting that there are nutrients and herbs that can negatively impact male fertility, which highlights the importance of working with a qualified naturopath before taking any nutrients or herbs.

Where to from here?

Your fertility is a complex and important part of your overall health. By addressing lifestyle factors, keeping a healthy weight, following a balanced diet, and avoiding harmful substances, you can significantly improve your chances of successful conception. Understanding how age, environmental factors, and underlying medical conditions affect your fertility is also crucial.

If you’re concerned about your fertility or want to optimise your reproductive health, consider booking a consultation with our team of naturopaths. We can explore testing and treatment options that support your unique needs and work together to achieve your fertility goals, ensuring the best possible outcomes for your future family.

References

Belladelli, F., Basran, S., & Eisenberg, M. L. (2023). Male fertility and physical exercise. The World Journal of Men's Health, 41(3), 482. https://doi.org/10.5534%2Fwjmh.220199

Kaltsas, A., Moustakli, E., Zikopoulos, A., Georgiou, I., Dimitriadis, F., Symeonidis, E. N., ... & Zachariou, A. (2023). Impact of advanced paternal age on fertility and risks of genetic disorders in offspring. Genes, 14(2), 486. https://doi.org/10.3390/genes14020486

Mazzilli, R., Medenica, S., Di Tommaso, A. M., Fabozzi, G., Zamponi, V., Cimadomo, D., ... & Defeudis, G. (2023). The role of thyroid function in female and male infertility: a narrative review. Journal of Endocrinological Investigation, 46(1), 15-26. https://doi.org/10.1007/s40618-022-01883-7

Nguyen-Thanh, T., Dang-Ngoc, P., Bui, M. H., Le-Minh, T., & Nguyen-Vu, Q. H. (2024). Effectiveness of Herbal medicines on male reproductive system: Evidence from meta-analysis. Pharmacological Research-Modern Chinese Medicine, 12, 100462. https://doi.org/10.1016/j.prmcm.2024.100462

Osadchuk, L. V., & Osadchuk, A. V. (2023). Individual lifestyle and male fertility. Human Physiology, 49(2), 196-207. https://doi.org/10.1134/S0362119722600527

Pecora, G., Sciarra, F., Gangitano, E., & Venneri, M. A. (2023). How food choices impact on male fertility. Current Nutrition Reports, 12(4), 864-876. https://doi.org/10.1007/s13668-023-00503-x

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