Research-backed
The process of trying for a baby is an exciting time for a couple. And more often than not, we tend to focus on the woman when it comes to increasing the chances of conception. From diet and exercise to health check-ups, women undergo a transition to make sure that they are in the best shape to nurture a life inside them. However, there are things that your partner can do to boost his fertility. Below we list down ways that your partner can help to increase fertility and boost sperm count to support you in this journey of conception:
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1. Maintain A Healthy Weight
Exercise is one of the best ways to make sure your partner maintains a healthy weight and stays fit. Several studies suggest that exercising could lead to an improved sperm count in obese men by aiding in weight loss (1). A combination of a healthy diet and workout is the best way to maintain a healthy Body Mass Index (BMI).
2. Don’t Smoke
Several studies and surveys consider smoking to be one of the major reasons for a reduced sperm count. A 2016 meta-analysis that reviewed the results of over 6,000 men found that men who smoked heavily had consistently low sperm count when compared to people who smoked less tobacco (2). Hence if you’re planning for a baby, it’s best to ask your partner to let go of this habit to increase your chances of conception.
3. Eat An Antioxidant-Rich Diet
If you’re a couple who’s trying to conceive, it’s ideal to include more antioxidant foods in your diet. Antioxidants are molecules that work towards deactivating the free radicals that damage the cells. Vitamin C, beta-carotene, lutein, and beta-cryptoxanthin are some of the antioxidants that promote fertility (3). So, make sure that your diet includes foods such as salmon, walnuts, avocados, and berries for a healthy sperm count.
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4. Avoiding Certain Medications
Certain prescription medications have been known to decrease sperm count in men. Hence if a male is trying for a baby, he should discontinue such medications so that he can bounce back to healthy sperm production (4). Medications that can temporarily lower the sperm count are as follows:
- Some antibiotics
- Exogenous or supplementary testosterone
- Methadone
- Anti-androgens
- Anti-inflammatories
- Opiates
- Antidepressants
- Antipsychotics
- Anabolic steroids (It may take up to one year to reach the normal sperm count after discontinuing the medication.)
If you’re concerned that a medication you’re currently taking could affect your sperm count, talk to your doctor about it.
5. Quit Alcohol And Drug Use
Heavy consumption of alcohol can lead to decreased sperm production, impotence, and reduced testosterone production — all of which can lower fertility (5). So if a person must consume, it’s best to always drink alcohol in moderation. Similarly, the use of drugs such as cocaine and marijuana has also been linked to reduced sperm count (6). Though research is limited in this regard, it’s best that you and your partner quit alcohol and drug use if you’re trying to conceive.
6. Increase The Intake Of Healthful Fats
Polyunsaturated fats such as omega-3 and omega-6 are essential for healthy sperm production. Several studies have found that men who had a healthy intake of omega-3 supplements had a significant increase in sperm motility and production compared to men who didn’t take the supplements (7). Similarly, it is also recommended to reduce the intake of unhealthy fats such as trans fatty acids as it can lead to reduced sperm count.
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7. Get Enough Vitamin D And Calcium
According to a 2019 review of 18 studies, researchers found a significant link between high vitamin D levels in the blood and improved fertility in men (8). Though more trials need to be done on these findings, vitamin D definitely seemed to impact the sperm health of male participants. Another study also found that calcium deficiency may cause low sperm count.
8. Make These Changes Together
When it comes to changes such as switching to a balanced nutritional diet, avoiding junk food, cutting back on tobacco and alcohol, and coming up with a strict workout routine, both you and your partner could make these changes together. This helps ensure that both of you are on the same page and sticks to the plan.
Trying for a baby is a major life decision that tends to get a little stressful once the initial excitement wears down and you don’t get the desired results (the two pink lines on the pregnancy test, of course). But when both the partners in a relationship stick together and make a joint effort to make things work, it can be a much smoother transition.
