Improving your fertility – top tips for men

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The most common fertility issues males encounter include a physical obstruction to the passage of sperm (the sperm simply can’t get to the woman’s egg), problems with sperm production or function (a low sperm count or large numbers of sperm with abnormal shape or movement), functional issues (such as impotence) and hormonal problems (which may impact the production of sperm and/or your libido).

Male factor infertility is more common than you may think – it plays a role in over a third of cases where couples can’t conceive, and affects one in 20 men.1,2

However, beyond a specific medical or physical problem, there are also certain diet and lifestyle changes you can make as a man to improve your overall fertility and chances of conceiving. This is because what we eat and how we live can actually have a big impact on our sex hormones and sperm quality, as well as our libido (sexual drive).

Below, we describe some adjustments you can make to your daily routines to help improve your fertility and overall reproductive health.

Exercise regularly

male in exercise shirt and headphones smiling with waterfront in backgroundNumerous studies have shown that exercise can boost testosterone levels.3 Testosterone is the key male sex hormone that regulates fertility. It is mainly produced in the testicles and is linked to both the development of sperm and sexual function.

It’s also important to be aware that exercising too much can sometimes have the reverse effect and lead to a reduction in testosterone levels. Taking zinc supplements can help mitigate this effect; however, in general you should aim to exercise regularly but not excessively.

Quit smoking

We all know that smoking is bad for our health but what many men don’t know is that smoking can affect every stage of the reproduction process in men. This includes the development of the DNA (genetic material) in sperm, as well as the production of important reproductive hormones. Men who smoke may also experience difficulties in getting and maintaining erections because smoking can cause damage to the small blood vessels that supply the penis with blood.

There is now extensive evidence that smokers are more likely to have fertility problems and take longer to conceive than non-smokers.4,5,6 Therefore, the best way to improve your chances of conceiving is to quit smoking. It’s well established that smoking decreases quality of life and shortens lifespan.  As a motivator, think about the child you are hoping to create and how much quality time you hope to spend with them in the future.

Reduce your alcohol intake

Excessive alcohol consumption can harm sperm count, shape and motility (i.e. how well the sperm can ‘swim’).

Studies have found increased sperm abnormalities in men who drink more than three-and-a-half standard drinks per day.7,8 Alcohol can also disrupt testosterone levels and even turn the testosterone precursor chemicals into oestrogen, leading to increased oestrogen levels (and the dreaded ‘man boobs’!).9 Therefore, reducing or even ceasing alcohol intake can improve your reproductive health.

Stop taking recreational drugs or steroids

Taking certain drugs, both legal and illegal, can affect your fertility. The main ones are:

  • Anabolic steroids – often taken to reduce fat and increase muscle mass, these drugs can actually lead to testicular shrinkage and interfere with the hormones that affect sperm production.
  • Marijuana – the psychoactive ingredient in marijuana, THC, can disrupt testosterone production, leading to a lowered libido as well as reduced quantity and quality of sperm.
  • Opioids – both prescription opioids (for treating pain and addiction) and illegal narcotics (such as heroin), can impact male fertility by affecting testosterone levels.
  • Testosterone – replacement testosterone can impair sperm production by blocking the hormonal signals that tell the testicles to make testosterone.

Manage your stress levels

High stress levels, particularly ongoing, can have a negative impact on your fertility by interfering with certain hormones. It is thought that stress may activate steroid hormones involved in the metabolism of proteins, fats and carbohydrates, which may, in turn, affect testosterone levels and the production of sperm.10,11

Get enough sleep

Sleep may be just as important for fertility as other bedroom activities (!), according to a growing body of research. A recent study suggests that 7–8 hours of sleep a night is the ideal, while too little or even too much sleep can reduce your chances of conceiving.12

Eat a healthy diet

A healthy, balanced diet is essential for your overall health. But did you know that choosing the right foods can enhance sperm function and, in turn, your fertility? Nutrients that can improve the quality of your sperm include:

  • Vitamin D (tuna, salmon, cheese, egg yolk)
  • Vitamin E (vegetable oils, nuts, seeds, green leafy vegetables)
  • D-aspartic acid (oysters, avocado, asparagus, oat flakes)
  • Omega-3 fatty acids (mackerel, chia seeds, walnuts, plant oils)
  • L-arginine (pumpkin seeds, turkey breast, chickpeas, seaweed).13,14,15,16

It’s also important to keep your weight in check, as being overweight can reduce your fertility by affecting sperm and leading to hormonal changes.17

The bottom line

If you or your partner are having difficulties conceiving, there are a number of steps you can take as a man to improve your fertility and overall health, thereby maximising your chances of having a baby. Seeking professional help to rule out a specific physical or medical problem is also prudent. At Newlife IVF, we conduct both male and female fertility testing, including the highest quality semen analysis currently available in Victoria.

To make an appointment with one of our fertility specialists or to get a second opinion, call Newlife IVF on (03) 8080 8933. Alternatively, you can book online via our appointments page.

Further reading

References

  1. Hirsh A. BMJ. 2003;32:669. ↩
  2. Winters BR, Walsh TJ. Urol Clin North Am. 2014;41:195­–204. ↩
  3. Kumagai H et al. J Clin Biochem Nurt. 2016;58:1:84–89. ↩
  4. Mitra et al. Syst Biol Reprod Med. 2012;58: 255–262. ↩
  5. Al-Turki HA et al. Urol Ann. 2015;7:63–66. ↩
  6. Cui X et al. Mol Med Rep. 2016;14:753–761. ↩
  7. Jensen TK et al. BMJ Open. 2014;4:e005462. ↩
  8. Martini AC et al. Fert Ster. 2004;82:374–377. ↩
  9. Emmanuele MA et al. Alcohol Health Res World. 1998;22:195–201. ↩
  10. Ragni G, Caccamo A. Acta Eur Fertil. 1992;23:21–23. ↩
  11. IIacqua A et al. Reprod Biol Endocrinol. ↩
  12. Liu MM et al. Med Sci Monit. 2017;23:1842–1848. ↩
  13. Blomberg JM et al. Hum Reprod. 2011;26:1307–1317. ↩
  14. Sedigheh A et al. Int J Reprod Biomed. 2016;14:729–736. ↩
  15. Topo E et al. Reprod Biol Endocrinol. 2009;27:120. ↩
  16. Safarinejad RM. Asian J Androl. 2012;14:514–515. ↩
  17. Martini AC et al. Fert Ster. 2010;94:1739–1743. ↩

Getting pregnant with polycystic ovary syndrome (PCOS)

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If you have PCOS, you probably know that it’s relatively common, affecting between 5% and 13% of women of reproductive age. You may also know that it can sometimes lead to fertility problems – but the good news is that there are various ways to overcome them and help you get pregnant.

How does PCOS affect fertility?

When you have PCOS, your ovaries are larger than normal and have many small ‘cysts’ (follicles) that contain immature eggs. Because these follicles don’t develop properly, ovulation may not occur – in other words, your ovaries may not release an egg during your monthly cycle. And if a healthy egg is not released from your ovaries, it can’t be fertilised by sperm, meaning you won’t have a chance of falling pregnant that month.

Most women with PCOS have irregular ovulation – some months an egg is released, some months an egg isn’t –  which reduces their overall chances of conceiving and often means that it takes them longer than usual to fall pregnant.

Fortunately, however, there are numerous options for improving your fertility if you have PCOS. Around 6 in 10 women with PCOS become pregnant without any medical intervention, and there are also several ways that fertility specialists can help if you do find yourself having trouble conceiving.

How can fertility be improved for women with PCOS?

If you have PCOS, potential options to improve your fertility and increase your chances of getting pregnant include:

Lifestyle changes

Maintaining a healthy weight is particularly important if you have PCOS and you’re trying to improve your chances of getting pregnant, because excess weight can affect your hormones. So if you are overweight or obese, losing weight may help get your hormones back to normal levels and should help you to get pregnant. And even if this is not enough on its own, maintaining a healthy weight will improve your chances of conceiving if you undergo fertility treatments.

Aside from managing your weight, you may also be able to improve your fertility with other lifestyle changes, such as a better diet, regular exercise, not smoking, reducing stress, and carefully managing diabetes or other medical conditions.

Medications to help you ovulate

If lifestyle changes alone are not sufficient, you may require some medication that stimulates your body to produce and release eggs. This is known as ‘ovulation induction therapy’.

In most cases, the first choice of medication is a tablet called clomiphene (Clomid). This has a good success rate – it can achieve 30%-50% pregnancy rates after 6 treatment cycles.

The next option for ovulation induction therapy, if Clomid is unsuccessful, is usually an injection of hormones known as follicle-stimulating hormone (FSH) and luteinising hormone (LH). These hormones, which are normally produced by your body, mimic the normal hormonal cycle to stimulate the growth and release of eggs from the ovaries.

Surgery to increase the chance of ovulation

In some cases, surgery may be an appropriate option for women with PCOS who have not become pregnant despite other treatments.

The surgical procedure, which is known as ‘ovarian drilling’ or ‘laparoscopic ovarian surgery’, involves removing some of the tissue from the surface of the ovaries – this can encourage your body to ovulate more regularly. Despite its somewhat ominous-sounding name, ovarian drilling is a minimally invasive ‘keyhole’ surgery that is performed via a small incision below your belly button.

IVF (in vitro fertilisation)

If other treatments have not been successful, IVF is another option for women with PCOS. With IVF, eggs are removed from the ovaries and fertilised in the lab (or ‘in vitro’), then the resulting embryo is returned to the uterus.

Patients with PCOS usually do very well with IVF. This is because the main problem in PCOS is ovulation (i.e. the release of eggs from the ovary), not the subsequent embryo formation and implantation. As each ‘cyst’ in the ovary is a potential egg, women with PCOS actually have very good egg numbers, which means we are usually able to retrieve a high number of eggs with IVF stimulation. Once an embryo has been created via IVF, most women with PCOS go on to have a successful pregnancy.

Need advice about PCOS and fertility?

If you have PCOS, there can be a lot to consider when it comes to fertility.

So if you would like expert advice about ways to improve your chances of getting pregnant, you can make an appointment with one of our fertility specialists by calling Newlife IVF on (03) 8080 8933 or by booking online via our appointments page.

Further reading