There are five factors that contribute to male fertility. These are: libido (or sex drive), erectile function (the ability to maintain an erection), sperm count, sperm motility, and testosterone levels. If it is taking you longer to impregnate your partner than you would like, try these five tips to boost fertility.
Tip #1: Get Regular Exercise
The myriad benefits of regular exercise are difficult to quantify. In terms of your fertility, regular exercise can play a major role. Exercise can boost your testosterone levels, libido, and sperm motility, and losing a little bit of extra weight can counteract erectile dysfunction. Weight lifting, in particular, has been shown to have a positive impact on testosterone, but any form of exercise can help. Aim to get at least 30 minutes of vigorous exercise about 4 times per week.
Tip #2: Take D-AA Supplements
D-Aspartic Acid, or D-AA, is an amino acid sold in supplement form. D-AA supplements have been shown to improve fertility in men with low testosterone levels. It is important to note that there are no definitive conclusions at this point, and D-AA may have no positive effects on men with already high testosterone. If you believe your testosterone levels may be low, you might want to give D-AA a try.
Tip #3: Get Plenty of Vitamin C
Some experts believe that “oxidative stress” can contribute to infertility. A steady intake of antioxidants, such as vitamin C, can counteract this. There is also some research that suggests that vitamin C can help improve semen motility.
Snack on oranges, strawberries, kiwi, and papaya. Or include Brussels sprouts in your evening meal. Of course, you can also just pop a vitamin C supplement once a day.
Tip #4: Do What You Can to Reduce Stress
Stress is basically the opposite of exercise. Meaning, the negative effects of stress in your body are hard to list. Not only will your fertility get a boost, but many elements of your health and happiness might fare well, if you can reduce your level of stress.
Dealing with stress is a very personal thing, so you’ll need to figure out what works for you. You might start by letting go of projects or other commitments that aren’t truly necessary right now. After that, you might try yoga, meditation, evening walks, deep breathing, listening to podcasts, or writing in a journal. Find one activity that helps you feel calm, and try to do it for a few minutes every day.
Tip #5: Limit Your Alcohol Intake
Heavy drinking can have a negative impact on your health, and this includes your fertility. Heavy and/or frequent alcohol consumption can lower your testosterone and libido. If you like to drink a lot, consider scaling it back. Moderate consumption is totally fine.
Tip #6: Get Plenty of Sleep
Getting a solid 8 hours of sleep each night can boost your fertility levels. Try turning off screens at least an hour before bedtime, and following the same bedtime routine each night to get the most out of your snooze. At the same time, it is important not to over-do-it: way too much sleep can impact your testosterone too.
If you have been trying to conceive for more than 8 months and you are concerned about your level of fertility, consider contacting Infertility Clinic Candler. A specialist can help you determine what’s going on and provide you with options.