The man’s role in conception is just as vital as the woman’s. Fortunately, men can also take care of, and even increase, their fertility by following some simple guidelines:
- Exercise for at least 30 minutes three to four times a day - exercise improves blood circulation and helps maintain proper body weight. It's important, however, to exercise in moderation, because too much physical effort may lead to hormonal changes and a decrease in sperm quality and quantity.
- Take a cold shower after exercise and allow your testicles to rest from the tightness of shorts/underpants.
- Don't overdo bicycle riding - make sure you use a proper seat, one that is wide in the back and transfers pressure from the testicles to the buttocks. Also, avoid shorts that are too tight.
- Take folic acid - research conducted by the University of Berkley in California shows that men with the highest level of folic acid in their bodies have on average 20% less chromosomal defects in sperm, which surely increases the sperm’s ability to fertilize.
- Limit the consumption of soy to two servings per week - too much soy intake may have a negative effect on sperm count.
- Eat tomato soup - tomatoes contain lycopene, which increases fertility in men (sperm quality). Lycopene is better absorbed when the tomatoes are processed (sauces, soups, tomato juices).
- Eat products rich in zinc - it's important in the production of sperm and testosterone. Large quantities of zinc are present in pumpkin seeds, oysters, beef, seafood and lamb.
- Don't get overheated - to properly produce sperm, testicles require a temperature slightly lower than the body's base temperature. Don't hold your laptop on your lap, avoid hot baths, saunas, Jacuzzis and heated seats. Don't keep your cell phone in your pants' front pocket.
- Limit your consumption of alcohol to two drinks twice a week - if you're having problems with conception, it's best to completely eliminate alcohol. Alcohol may have a negative effect on the quality of sperm, and even lower the level of testosterone in the body.
- Quit smoking - smoking reduces sperm motility, lowers the libido, and increases the risk of genetic sperm mutations.
Drink coffee (or another beverage containing caffeine) two hours before intercourse - caffeine improves sperm parameters!