Healthy men remain fertile and capable of performing sexual intercourse at least until the age of 60. Some men can extend that till their 70s. This is possible only if you start a healthy lifestyle and eating and breathing healthy. If your body is missing any vitamin or mineral, the place you should look at getting it back is ‘nature’, not a supplement store! Body efficiently absorbs naturally occurring minerals and vitamins than those from the supplements. Let’s look at some basic yet very important things that you must know that can keep you fertile for long and also help you remain in good health.
Quit smoking, alcohol and drugs
It’s a no brainer and you would have seen this in over 100s of places. However, many people who are addicted to smoking, alcohol and drugs often ignore and continue doing what they have been doing. Continuous smoking has a direct affect on your sperms. Smoking kills your sperms and your son’s sperms too. Same is the case with women, consuming alcohol and smoking can affect the fertility of your child.
Consumption of drugs such as Marijuana, Cocaine etc can directly affect the production of sperms.
Expose yourself to sunlight.
As many white collar jobs have popped up, people stopped spending time in sunlight instead prefer to stay indoors in an air conditioned room. This leads to deficiency of Vitamin D – THE MOST Important vitamin in our body. Vitamin D has great benefits that even our scientists are having a hard time understanding how and why every cell of our bodies react to Vitamin D, when we expose ourselves to sunlight.
Try spending every day or at least few days a week in Sunlight. Not the twilight, prefer little warmer sunlight. This helps in production of Vitamin D that in turn helps in generation of healthy sperms and increases sperm motility.
Maintain healthy body weight if you are obese or overweight
Owing to the change in lifestyle, which requires less physical effort, gives less time for workout and changed food habits such as consumption of sugar beverages, junk food and fast foods, being overweight or obese has become a very common condition. Human psychology is “when everyone or at least many has it, that becomes a norm”. Overweight suits well for that statement. One gets comfortable by comparing with others and continue putting on weight.
Being overweight or obese can lead to a ton of diseases just like stress affects your body. From high blood sugar levels to much more serious diseases, overweight makes it’s fair contribution in damaging the body of an otherwise healthy person. Keep a tab on what you eat and how much eat. Work out regularly and have sound sleep to remain fertile for longer.
Consume Fenugreek and Ashwagandha
If your sperms are in bad health and when the production is less, Fenugreek can come to your rescue. Consuming fenugreek seeds help in increasing the sperm count.
Ashwagandha truly gives the power of horse to a man. It works as an aphrodisiac and it balances many hormones in the body. As per a study, consuming 675grams of Ashwagandha for 90 days resulted in 167% increase in sperm count in men.
Avoid medicines that affect your sperm count or cause low libido
If you are undergoing treatment for any other medical condition and if you experience low libido (low interest in sex) or have problems with erection or if you are just seeing watery semen, you must notify your doctor immediately.
He/she will then change the prescription and you should return to normal. If you continue to experience the same symptoms, you need to find a good sexologist in your city with your previous prescription and reports for evaluation.
Increase good fat intake and reduce saturated fats
Well, you may have come across this a number of times but what is more important is that you need to follow this. Starting from your cooking oil till the fried foods or fried chicken you eat, you should ‘watch’ what you are eating. Good fat (unsaturated) is good for your body and saturated fat is bad for your body because, it just goes inside and sits under your skin making you obese and also eventually causing a dozen health problems, sometimes cholesterol and other cardiovascular diseases.
Avoid reheating food and it is always advisable to switch to traditional ways of cooking Indian food with non refined and pure edible oils. As per certain studies, coconut oil has been proven to be the best oil for cooking food, followed by olive and groundnut oil. Many families in south India trust Sesame oil to cook all their dishes.
Avoid soy and estrogen rich foods
Soy products contain plant based estrogen. This reduces testosterone bonding and sperm production. In a study conducted in China, it was shown that consumption of plant estrogen was directly linked to reduced sperm production.
Eat enough amounts of folate, zinc and magnesium
Folate and Zinc help in producing good amounts of sperms while magnesium helps in improving sperm motility. Consuming foods rich in folate and zinc can help increase sperm production in the body. Include lots of green vegetables and fruits in diet to cover this mineral requirement.
Avoid living in industrial or polluted areas
You should have come across several news articles about how well we are contributing to damage the purity of air in cities. Excessive consumption of fossil fuels and over industrialization and travel has been adding several harmful chemicals and pollutants to the air we breathe.
When we breathe such air, it not only destroys our lungs but also affects the oxygen supply to other parts of our body and testicles are not excluded. Inhaling good quality air is also very important for overall good health; combine it with sound sleep, you will be in very good health even at older age.
How do you know that you have low sperm count?
Well, you cannot actually count if your sperm count is less than 15 million per millilitre of your sperm or if you are pushing out 40 million+ sperms in a single ejaculate. But, if you are consistently seeing that your semen is watery instead of being thick, pale yellowish to white viscous liquid, you got to see a good sexologist. Before seeing a sexologist, you may stop ejaculating for a couple of weeks and then try ejaculating. If your semen seems to be thick, then you are good, otherwise, you should see a specialist to diagnose your problem.
- Importance of Folic and Zinc – http://www.urologyjournal.org/index.php/uj/article/view/3772
- Study on Soy consumption – https://www.ncbi.nlm.nih.gov/pubmed/31128434
- Breathing polluted air – https://www.ncbi.nlm.nih.gov/pubmed/31473922
- Consuming bad fat is bad for sperm production – https://academic.oup.com/humrep/article/29/3/429/709204
- Study performed with Ahswagandha – https://www.hindawi.com/journals/ecam/2013/571420/abs/
- Association of Vitamin D with Sperm health and production – https://www.ncbi.nlm.nih.gov/pubmed/31561004