Male Fertility: When a couple decides to have a baby, the would-be father’s health is as important as the mother’s. Male fertility and the health of sperm are determined by factors like sperm count, motility, shape, and DNA integrity, all essential for successful fertilisation. Healthy sperm should be abundant, properly shaped, and capable of effective movement, supported by adequate semen volume and balanced pH.
Lifestyles have changed drastically over the last few decades, and lifestyle choices, environmental exposures, and health conditions can significantly impact sperm health parameters.
Reason For Alarm
A comprehensive study undertaken across the world and published in the Oxford Journal has shown that male fertility is on the decline globally, with significant reductions in sperm count and quality observed over the past few decades. The meta-analysis (study) reported a 50-60% decline in sperm counts between 1973 and 2011 among men from North America, Europe, Australia, and New Zealand. India or the Indian male population has not escaped the crisis either, shows an analysis of data covering 37 years. A study by the Male Reproductive Biology Laboratory, Lucknow, found that semen parameters in Indian men have declined over time.
Even as research on the subject continues, doctors suggest certain lifestyle choices can help men ensure their reproductive health. Here are 5 lifestyle factors to keep in mind to ensure peak sperm health and male fertility:
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Does Shower Temperature Play A Role?
Dr Nisha Pansare, Fertility Consultant, Nova IVF Fertility, Pune, says men must refrain from taking too hot or too cold showers as it can damage their sperm motility by decreasing the sperm count and lowering DNA integrity.
Dr Phani Madhuri, Obstetrician Gynecologist, Bangalore Hospitals, says, “The testicles are located outside the body to maintain a cooler temperature, which is crucial for producing sperm… To protect fertility, it’s advisable to take warm showers instead of very hot ones. On the other hand, cold showers can benefit sperm health by lowering scrotal temperature, promoting optimal sperm production. Studies indicate that cooler temperatures (31-37°C) improve sperm volume, quality, and motility, as cooler testicles aid in the synthesis of DNA, RNA, and proteins necessary for healthy sperm.”
However, according to Dr Ritesh Goel, Senior Consultant, Urology, Amrita Hospital, Faridabad, while it is said that prolonged exposure to extreme temperatures can have a detrimental effect on semen health, taking hot or cold showers does not necessarily affect the semen parameters.
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Impact Of Alcohol Consumption
Dr Krushna Borkar, Gynaecologist, Mother Care Hospital, Ulwe, Navi Mumbai, says excessive alcohol consumption can lead to lower testosterone levels, impaired sperm production, and reduced sperm quality. It can also increase oxidative stress, which damages sperm DNA.
According to Dr Ritesh Goel, not only alcohol, even tobacco use (abuse) can harm male fertility. Men consuming large amounts of alcohol or tobacco products also complain about erectile difficulties, he says.
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Are Tight Underwear Harmful?
Studies on whether testicles held too close to the body due to tight underwear undergo damage are inconclusive, says Dr Phani Madhuri. “For better sperm health, it’s often advised to wear loose-fitting underwear like boxers, but, for most men, the impact of tight underwear on fertility is usually minimal,” she suggests.
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What Happens If You Cycle Over 5 Hours A Week?
In a study published by Boston University in 2011, researchers analysed data from 2,200 men attending fertility clinics and found that those who cycled at least five hours per week were more likely to have low sperm counts and reduced motility compared to men engaging in other forms of exercise or none at all. The researchers considered the fact that temperature increases in the scrotum or trauma from cycling might be to blame, yet agreed that it was premature to say whether cycling itself affected sperm quality.
Dr Krushna Borkar feels that prolonged cycling can affect sperm health. Extended pressure on the perineum (area between the scrotum and anus) from a bike seat can reduce blood flow to the testes, potentially leading to lower sperm production or damage.
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Should You Avoid Keeping Laptop On Your Thighs While Working?
Use of mobile phones and laptops has become an integral part of our lives. However, the effects of the radiofrequency electromagnetic radiation (RF-EMR) emitted by these devices on biological systems — specifically the reproductive systems — are currently under active debate. Laptops emit heat, and prolonged use while resting the devices on the thighs raises scrotal temperature. The testes function optimally at a temperature slightly below core body temperature. Elevated temperatures can impair sperm production, quality, and motility. While more research is needed to fully establish the extent of EMR’s effects, existing studies suggest that prolonged and close exposure to laptop EMR may negatively impact sperm health.
What You Can Do To Mitigate EMR Risk
Use a desk or table: Avoid placing laptops directly on your thighs
Laptop cooling pads: Use accessories designed to dissipate heat
Radiation shields: Use laptop pads or shields designed to block EMR
Get up, stretch, take breaks: Regularly stand and move to improve airflow and circulation
Limit duration or exposure to EMR: Minimise the amount of time spent working with the laptop on your body
Choose alternatives: If mobility is needed, consider devices with lower heat emissions, such as tablets
Turn off Wi-Fi: When not in use, disable the Wi-Fi to minimise EMR emission.
Dr Krushna Borkar advises aspiring fathers to cultivate a few more healthy habits:
- Maintain A Healthy Diet: Eat foods rich in antioxidants (e.g., fruits, vegetables, nuts) to reduce oxidative stress. Include zinc, selenium, and folate-rich foods (e.g., seafood, eggs, leafy greens) to improve sperm production and quality
- Exercise Regularly: Moderate exercise improves blood circulation and testosterone levels, but avoid overtraining, which can have the opposite effect
- Manage Stress: Chronic stress can lower testosterone levels. Practise relaxation techniques like yoga, meditation, or deep breathing
- Get Enough Sleep: Sleep is essential for testosterone production and overall reproductive health. Aim for 7-8 hours per night
- Check for Health Issues: Address conditions like varicocele, infections, or hormonal imbalances that may affect sperm health
- Stay Hydrated and Maintain a Healthy Weight: Dehydration and obesity can negatively impact sperm motility and count
By implementing these tips and avoiding harmful habits, men can significantly improve their fertility and sperm health.
The writer is an independent journalist.
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