By: Ozren Podnar |
8 tips to improve male fertility |
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In our time marked by unhealthy diet and stress, difficulties with fertility are not uncommon.
According to statistics, only a handful of couples trying to conceive achieve the goal in two to three months, while only 85% succeed within one year.
As much as 30% of difficulties with conceiving is caused by the male partner, such as the quantity and quality of sperm.
Natural treatments can help in many cases, but you need to be patient because you have to wait for a few months in order to see results.
In order to ensure fertility, you need to lead a healthy life, pay attention to diet and avoid the heat, toxins and oxidation.
1. Zinc for better fertility
This mineral is necessary for the health of the testicles and the sperm count, shape, and motility.
Zinc protects the DNA in reproductive cells and prevents their damage. In man's body, zinc protects the sperm and increases the chances of impregnation.
When the sperm enters the female reproductive tract, zinc is rapidly degraded and enables the sperm to accelerate toward its goal - the egg.
It helps the sperm to keep the enzymes needed for the process of fertilization.
Some of the richest foods in zinc are spinach, pumpkin seeds, toasted wheat germ, cashew nuts, cocoa, chocolate, cooked beans and mushrooms.
2. Increase your intake of essential fatty acids
Each cell in the body is composed of 50 percent fat and 50 percent protein.
Sperm health depends on a high intake of high-quality essential fatty acids, which provide the cell membrane with the fluid necessary for fertilization.
Plant foods rich in essential fatty acids and Omega 3 oils are flax, hemp, evening primrose, sea buckthorn, borage or chia, flax and hemp seeds.
You can get omega 3 quality food supplements with doses of 1-2 grams per day.
3. Use the power of antioxidants
With Omega 3, it is useful to take powerful antioxidants that protect the cells from damage and premature aging.
Regarding antioxidants, I wish to emphasize the following:
- ruja bran (also known as sumak or sumaho)
- clove
- acai berries (juice, capsules or powder)
- cocoa powder - ecologically grown
- pecan nut
- black elderberries
- wild blueberries
- cranberries
- pistachios
- garlic (raw)
- green tea
- tomato
4. Choose comfortable underwear
Try to avoid heating and squeezing the testicles. Spacious shorts and pants are better than tight ones, and sitting with legs spread is healthier than crossing your legs.
Studies have shown that clothing and positions that squeeze the testicles harm nerves and temporarily impede the blood flow.
This can lead not only to the sensation of burning and discomfort, but also to reduced fertility and erectile dysfunction
Heated seats, long hot baths and frequent treatments in the sauna are also detrimental to the health of the testicles and sperm. Swim in moderately warm water.
5. Stay away from plastic
Plastic has a detrimental effect on sperm quality.
This material causes a hormonal imbalance, suppresses testosterone production and, consequently, reduces sperm count.
So do not drink and do not eat from plastic bowls, cups, plates and pots and do not use plastic cutlery.
Make sure you generally use less plastic objects, and if you cannot avoid them, after using plastic wash your hands.
6. Beware of toxins
Environmental toxins have a detrimental effect on many aspects of general and reproductive health.
Many of the chemicals that surround us disrupt hormonal balance.
Toxins destroy large amounts of sperm, thus aggravating or preventing conception, and in women they increase the risk of miscarriage.
So find out which commonly used chemicals contain toxins and reduce your exposure to them.
Among them the main "culprits" are cleaners, paints, cosmetics, construction materials and resources for detoxification.
7. Stay away from electrical appliances
In order to enhance fertility, both you and your partner should avoid all forms of radiation, whether ionizing or not.
If possible, remove electrical devices from the bedroom to protect yourselves from radiation while you sleep.
Do not hold your cell phone in your pocket, because sperm cells are very sensitive to any radiation.
If you need to work with your laptop, place it on a table or other artificial surface and rarely hold it on your lap.
8. Improve your diet and lifestyle
Cut out cigarettes and alcohol, reduce your intake of caffeine, sugar and saturated fat.
Base the diet on fresh, unprocessed and organically grown food.
Avoid GMO products.
Lead active life and move as much as possible. If your job requires sitting, get up and stretch your legs as often as possible.
Play sports and use relaxation techniques like yoga or autogenous training.
These procedures will have a favorable effect on reproductive health in both sexes.
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