What affects sperm quality?
Many factors can affect sperm quality. In a single normal sperm specimen, millions of individual spermatozoa (sperm) are present. Each specimen (or ejaculate) is different, and the following factors are just some of the variables that can affect the quality of the specimen.
Smoking
Nicotine and vaping can definitely decrease the count and increase the amount of abnormally shaped sperm. Smoking/vaping causes accumulation of reactive oxygen species which has a negative impact on sperm. Please stop smoking/vaping, or cut WAY back!
Body Mass Index (BMI)
Body Mass Index, or BMI, both high and low can have negative impacts on semen production. Men with BMI less than 20 or greater than 30 are at greater risk of weight-based effects on sperm quality. Low BMI can cause lack of energy stores to support the body and hormone function which can decrease sperm cells and semen volume. High BMI impacts testosterone levels because high fat storage increases estrogen. Having a healthy lifestyle and healthy weight is an important factor to strive for when trying to improve the quality of your sperm.
Alcohol
Alcohol intake can affect semen volume and morphology. Eliminating alcohol or decreasing intake can help improve sperm count, volume, and morphology.
Healthy Diet
Food is medicine! Eating a diet high in fruits and vegetables and minimizing processed foods is a huge factor that can improve sperm count and morphology. Making the switch to organic can also help minimize exposure to toxins and pesticides. Choosing good quality (organic, grass-fed) lean proteins is also an area that can greatly help as well.
Exercise
Movement is good for your body! Sperm health is improved with overall health. Exercise decreases stress and inflammation. Movement in moderate is key. Remember to warm up and cool down, and stay hydrated.
Sleep
Improving sleep is one of the most important variables we can do for health. Most humans need a minimum of 7 hours of sleep per night. If you are getting less that 7 hours of sleep or waking throughout the night, it might be time to evaluate your sleep. Overall hormonal balance is directly tied to sleep quality and quantity. Male hormones need to be processed properly to yield a healthy sperm count and shape.
Underwear
Sperm are very sensitive to temperature fluctuations. That is one reason why loose fitting undergarments are best for sperm health.
Hot Tub
Again, sperm are very sensitive to temperature fluctuations. Spending time in a hot tub or hot bath can definitely decrease the count and production of sperm.
Physical and Emotional Stress
Stress increases wear and tear on the body. It can lead to elevated levels in cortisol, the stress hormone. Hormonal imbalances and inflammation from chronic high stress can cause decreased sperm count and motility.
These are just some of the modifiable risk factors we discuss when reviewing a semen analysis with a couple. Without the data we cannot make the changes. Learning about what changes you can make to improve your health and your fertility is the first step in setting yourself up for success.
About The Author
Dana Ramsey is a Certified Nurse Midwife and has spent the past 15 years helping women navigate their gynecology, pregnancy, postpartum and menopausal challenges. Dana is dedicated to helping her patients overcome conditions impacting their ability to conceive and maintain a successful pregnancy.
