Male Fertility: Here’s How Diet And Exercise Can Help Boost Fertility In Men

Mild to moderate exercise helps in releasing feel-good neurochemicals from the brain, improves libido, improves sleep quality, and may enhance fertility and sexual function.

By: Dr. Uma Maheshwari M Updated: Nov 24, 2022 11:11 IST

This article is a repost which originally appeared on DOCTOR NDTV.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our takes:

‧ Testosterone levels play a large part in sperm count.

‧ Obesity can decrease testosterone and increase estrogen in males.

‧ Regular exercise can improve testosterone levels and sperm count.

The sperm count, motility, structure, integrity of the DNA contained in the sperm and physicochemical properties of the semen are the determining factors of male fertility. The environment for sperm production must be improved as much as possible in order to maximize a man’s reproductive potential. Sperm count and quality are substantially impacted by factors affecting testosterone levels.

Sperm count can also be impacted by illness, including cancer and its treatment, infections and certain genetic abnormalities.

Obesity reverses the normal ratio of testosterone to estrogen in an estrogen-dominant milieu. Falling/reversal of testosterone to estrogen ratio brings about decreased libido, reproductive potential and sexual dysfunction in men.

However, healthy lifestyle choices like adequate sleep, regular exercise, maintaining optimum weight, and a balanced diet can boost the hormones that regulate sperm production and improve fertility.

Role of exercise in male fertility

Men can benefit from regular exercise by achieving and maintaining a healthy weight as well as improving their cardiovascular health. There are certain limitations, but mild to moderate exercise can help improve semen parameters and increase male reproductive potential. Before beginning an exercise regimen, men with existing health issues must consult their doctor.

Mild to moderate exercise helps in releasing feel-good neurochemicals from the brain, elevates mood, improves libido, enhances metabolism, loses/maintains weight, improves sleep quality, enhances cardiovascular health, and may enhance fertility and sexual function.

The best exercises for maintaining a healthy lifestyle and optimising fertility involve a good mix of resistance and cardiovascular activity.

Exercises that can bother the prostate and strain the reproductive organs should be done in moderation, such as triathlons and competitive cycling. Excessive exercise & extremes of physical strain decrease testosterone. Moreover, methods of safeguarding fertility are also crucial, such as using crotch shields during contact sports, avoiding saunas, or upgrading to a better-quality ergonomic bicycle seat that relieves excess pressure on the male pelvic anatomy.

Exercising in sunlight will also provide the benefit of improving vitamin D levels in the body.

Role of diet in Fertility

Choice of a healthy source of complex carbohydrates, class 1 proteins & polyunsaturated fats are essential in consideration with individual dietary choices and preferences.

The ratio between carbohydrates, proteins, and fat should be maintained. Fiber is an essential part of each meal. It improves satiety.

Foods with low glycemic index should be favoured.

Antioxidant-rich rainbow diet with nuts, fresh fruits, and vegetables with adequate amounts of all essential minerals, vitamins & micronutrients is best for general health and fertility.

The calorie intake should be commensurate with the level of physical activity.

Adequate hydration is integral to a good diet.

Processed food high in fats, carbohydrates, sodium, and sugar, and poor in fiber is detrimental to health. However, enjoying an occasional indulgence will motivate you to follow a healthy diet.

Healthy snacking is to be encouraged. So, it is important to be disciplined in following a healthy diet.

Men should be advised to quit smoking and minimise alcohol intake.

A healthy lifestyle, weight management, adequate cardiovascular activity, and dietary support are crucial to guide the male partner in maximizing his fertility and attaining parenthood. It will take time, commitment, and dedication to making these lifestyle adjustments. These are minor adjustments that need to be adopted and adapted to. These measures will eventually navigate the path to general fitness and enhanced fertility.

A Renowned Doc Reveals The Simple Secrets To Being A Healthy Man

Dr. Frank Lipman talks about “the male way of seeing” health and how it got us to this men’s health crisis point.

by Fatherly

6.23.2022

This article is a repost which originally appeared on Fatherly

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our Takeaways:

· It’s thought men’s health is threatened by their not being preventative enough.

· Technology and a more holistic approach to this challenge appears to be helpful.

· Mental and physical wellness should be seen as a singular thing.

One of the biggest threats to men’s health has always been the challenge of getting them to care about it. “It’s hard to say the exact reason, but men don’t really do anything preventatively,” explains physician Frank Lipman, M.D. Through nearly 40 years of experience practicing functional medicine, he has found that men generally “are not interested in subtle changes in their body, and they traditionally wait until they have a heart attack or something serious,” Lipman says. And although he can’t point to a single catchall reason for why this is, it’s always been the case. “That’s the male way of seeing things: It’s not a problem until it’s a big problem.”

That’s not to say there haven’t been attempts to engage men to take a more proactive approach to their health and wellness. But much of this has been geared toward optimizing their performance. That’s why erectile dysfunction and low testosterone have been a major part of these efforts, because they affect men’s ability to perform in bed, at work, and on the field. As a result, these are the concerns that might get men in to see their doctors and screened for more serious risks such as heart disease and diabetes.

But now, thanks to a combination of telemedicine, wearable tech, and the mainstreaming of biohacking, doctors like Lipman have been able to spin this competitive edge into a more holistic approach to healthcare. “A lot of guys are learning that they can do a lot of health testing at home, use wearables, and do things in order to perform better,” Lipman says. Being able to track things like their sleep, exercise, and how much alcohol they’ve cut back on, and bond with other guys while competing over these progress, might be what gets them paying more attention to their minds and bodies.

“Men generally are more competitive, so if that can be spun in a positive way, then they will take more notice,” Lipman says. “Being able to measure these things at home and compare it to their friends is a positive.”

Although the overall outcome remains to be seen, Lipman sat down with Fatherly to discuss his optimism about the future of men’s health, and how we can gamify it for the better.

Over the course of your career, how have you seen men’s interest in their health change? What’s different now, and what is still the same?

Traditionally it’s been the spouse or significant other bringing men into the doctor. But there’s been a shift, and now men seem to be paying more attention to athletes and other role models for men, on Twitter and social media, talking about how when they started doing ice plunges, they started performing better. A lot of them are athletes because there’s a lot more awareness about health for them. All of that has made men more aware. Instead of their spouses getting them to care about their health, there are successful role models.

With so many men getting this information from social media, are there concerns about misinformation?

There’s always going to be some misinformation, but overall I think it’s much more positive. There’s much more good coming from it. And if it brings them into the doctor, they can do more testing, and their health can be a little bit more controlled.

What conditions are guys coming into your office worried about?

They’ve become more aware of heart disease, which usually is a disease that’s easily picked up from biomarkers. I think men are usually more concerned about performance and issues related to that, like Alzheimer’s and other cognitive issues. They’re worried about not having the energy to play basketball with their friends. They’re worried about not being able to perform as well as the younger people at work.

It seems like men aren’t that interested in worrying about diseases like cancer that could develop. Is it fair to say, when you try to get men to worry about preventative healthcare so far in the future, it may not work?

Yes, you’ve got to present it in a way that’s going to make them make changes. You can’t say, “If you don’t do this, you’re going to get heart disease.” Or, “If you don’t do this, you’re going to put on weight.” It’s more about, “If you don’t do this, you’re not going to have the energy to do the thing you want to do.

Having heart disease or a problem with your health is going to affect your penis as well, because ED is not isolated to that particular organ. Usually when someone has ED, it’s a systemic thing — it’s vascular disease all over the body. That’s a generalization, but you’ve got to scare men in a way that’s going to change the way they’re going to see things.

You mentioned biomarkers. For someone who’s new to telemedicine, wearable tech, and biohacking, what are some biomarkers they should pay attention to? Or what sort of things should they have tested?

A lot of the blood work done by doctors is not particularly helpful. Guys should be asking for an advanced lipid panel that looks at the particle size of the cholesterol molecules — that measures inflammatory markers. It’s a much more extensive test that gives us much more information about heart disease and inflammation than regular tests.

They should have their uric acid checked. They should have nutrient levels checked, which are not usually checked. For instance, they should have their Omega-3 levels checked. They should have their red blood cell magnesium checked. They should have their B-12 checked.

And then hormones; men should not only have their testosterone and free testosterone checked, they should check for estrogens as well. Too much estrogen can be a problem for men as well as women.

What are the limits to biohacking?

The biggest things that get ignored are moving your body, how you sleep, meditation or stress reduction, spending time in nature, having some purpose in life, having some connection, or being connected to family or a community. Those to me are the primary biohacks of the body.

The secondary hacks are when you want to take it to the next level. So guys who are biohacking by measuring their blood glucose and their sleep and taking all these crazy supplements, it’s all fine, and I don’t think they’re dangerous. But to me, those are secondary hacks. If you’re thinking of biohacking, you can’t ignore the primary biohacks.

Sleeping seems to be a big thing that men can track for the sake of their mental and physical health.

Poor sleep puts you at risk for almost every chronic disease from Alzheimer’s to heart disease to diabetes to obesity. So poor sleep is the first place you need to do some work, because men don’t take sleep seriously enough. Sleep is when your body is recovering and repairing. It’s when your brain cleans all the toxins out. Sleep is crucial to one’s health.

Alcohol seems similar, in that it puts men at risk for a lot of problems, but it also can be managed and tracked easily with apps. Does it work the same way?

Yes, too many people drink too much alcohol, which not only affects sleep, but it can affect so many other parts of the body and predispose you to so many problems. Three to four drinks a week isn’t a problem, but most men are drinking three to four drinks a night for three or four nights a week, and that becomes a problem. It puts a load on most organ systems, and is probably one of the primary risk factors for many of the diseases men are presenting with.

Sleep and alcohol also seem to have a large effect on men’s mental health, which has been said to be in a state of crisis. Do you believe men are facing a mental health crisis, and has it always been this way?

I’m not sure the problems with men’s mental health are a new thing. I think it’s probably more of an issue now because there’s more stress in people’s lives, whether it’s financial or otherwise. And men are starting to deal with it instead of suppressing it. Younger men are much more aware of their mental health and are in therapy, again because there have been more role models. People like Michael Phelps make a difference and help things.

I think younger men are more aware of their mental and emotional health, and it’s great that that’s shifted. But also, there is more pressure on everyone, including men, than there was 20 years ago.

And how can paying attention to physical health in the ways we’ve discussed help with mental health?

To me, mental and physical health are all one thing. Men paying more attention to their physical health will absolutely help with their mental health. I think teletherapy has made men more comfortable going to therapy from their home and that’s also helped a lot with that.

If you were to take into account all the avoidance and mental and physical health risks we’ve discussed, do you think that being a man should be considered a pre-existing condition, or a medical diagnosis in itself?

I don’t see it that way. We all have different pre-dispositions. Especially with genetic testing now, we can tell who’s more genetically predisposed to heart disease or diabetes or whatever. Certain diseases might happen more for men, but I don’t see being a man as a health risk, to be quite honest. I think it comes down to how health information is presented, and I think now it is being presented to men in a more accessible way.

Mens’ Sex Drive May Rise and Fall Due to One Brain Enzyme

Male sexual desire may be driven by the brain’s aromatase (CYP19A1) enzyme.

Posted Sep 11, 2020

This article is a repost which originally appeared on Psychology Today

Edited for content

For the first time, researchers at Northwestern University’s Feinberg School of Medicine have identified how a single gene called aromatase (CYP19A1) triggers a chain reaction in the brain that converts testosterone into estrogen and seems to drive sexual desire in male mice. These findings (Brooks et al., 2020) were published on September 10 in the journal Endocrinology.

Until now, researchers didn’t know how aromatase fueled males’ sex drive. “This is the first key finding to explain how testosterone stimulates sexual desire,” senior author Seder Bulun said in a news release. “For the first time, we demonstrated conclusively that the conversion of testosterone to estrogen in the brain is critical to maintain full sexual activity or desire in males. Aromatase drives that.”

For this study, first author David C. Brooks and colleagues selectively knocked out the brain-specific aromatase enzyme in a cohort of genetically engineered mice. Despite continuing to have high levels of testosterone circulating in their blood, sexual activity in these knockout (bArKO) mice decreased by 50 percent in comparison to a control group of male mice with normal levels of aromatase in their brains.

Typically, if a male mouse with healthy amounts of aromatase in its brain were left alone with a female mouse in a laboratory habitat, it would “chase after her and try to have sex,” the authors observed. However, after knocking out brain-specific aromatase, a male mouse’s sex drive and sexual activity with female mice diminished significantly. “The male mice are not that interested,” Bulun noted.

“[Without aromatase] male mice partially lost interest in sex,” corresponding author Hong Zhao added. “Aromatase is the key enzyme for estrogen production. Estrogen has functions in males and females. Testosterone has to be converted to estrogen to drive sexual desire in males.”

Historically, estrogen has been considered a “female sex hormone,” whereas testosterone (which is produced by men in the testicles) is conventionally thought of as a “male sex hormone.” Therefore, for many of us, it may be surprising to learn that the latest research in mice suggests that mens’ sex drive may ultimately be driven by estrogen—which has been converted from testosterone via CYP19A1 aromatization.

The latest (2020) findings by Brooks et al. demonstrate that CYP19A1 aromatization of testosterone into estrogen drives normal sexual behavior in male mice. According to the authors, these research findings could have human implications for men with male hypoactive sexual desire disorder (MHSDD) or, on the flip side, men with hypersexuality who may have a compulsive sexual desire disorder.

Lust’s passion will be served; it demands, it militates, it tyrannizes. Lust is to the other passions what the nervous fluid is to life; it supports them all, lends strength to them all: ambition, cruelty, avarice, revenge, are all founded on lust.” —Marquis de Sade (1740-1814)

As a hypothetical example, increasing aromatase gene activity could trigger a chain reaction that boosts the sexual appetite of older men with low sex drive. Conversely, inhibiting aromatase could be a targeted intervention that curbs sexually compulsive behavior in men who self-identify as so-called “sex addicts.” (See “The Misleading ‘Sexual Addiction’ Label” by Joe Kort.)

Of course, much more research is needed on how aromatase works in the male human brain. The next step for scientists is to see if they can develop brain-specific aromatase inhibitors/activators and then conduct clinical trials to establish if these pharmacotherapies have the same effect on sex drive in both “mice and men.”

References

David C. Brooks, John S. Coon V, Cihangir M. Ercan, Xia Xu, Hongxin Dong, Jon E. Levine, Serdar E. Bulun, Hong Zhao. “Brain Aromatase and the Regulation of Sexual Activity in Male Mice.” Endocrinology (First published: September 10, 2020) DOI: 10.1210/endocr/bqaa137

David C. Brooks, Hong Zhao, John S. Coon V, Cihangir M. Ercan, Hongxin Dong, Jon E. Levine, Serdar E. Bulun. “OR09-03 Brain Aromatase Is Essential for Regulation of Sexual Activity in Male Mice.” Journal of the Endocrine Society (First published: May 08, 2020) DOI: 10.1210/jendso/bvaa046.1101

13 health benefits of sex

13 health benefits of sex

Medically reviewed words Rosie Saunders, Dr Louise Wiseman MBBS, BSc (Hons), DRCOG, MRCGP

·10-min read

This article is a repost which originally appeared on yahoo!style

Edited for content

Not only does a healthy sex life boost levels of intimacy, affection and wellbeing in your relationship, according to science, but it’s also great for your physical and mental health.

And while we all know between-the-sheets action is a calorie burner – it can torch through calories equivalent to a 30-minute jog – there are so many great health benefits of sex that go way beyond energy expenditure.

With Tracey Cox, sex and relationships educator, and Mia Sabat, in-house sex therapist at Emjoy, we run through 13 evidence-backed health benefits of sex – plus, tips for fostering a healthy sex life:

13 health benefits of sex

Sex can be beneficial to your health in many ways, from boosting your immune function to reducing your risk of heart disease and supercharging your self-esteem. Here, we run through 13 evidence-based health benefits of sex, according to science:

1. Sex helps you sleep

During climax, the brain releases a hormone called oxytocin, which induces a relaxed feeling that helps you sleep better. ‘Great sex is one of the best cures for sleeplessness and insomnia – oxytocin is the hormone that promotes feelings of intimacy, and it jumps to five times its normal level during climax,’ says Cox. ‘It also makes you feel sleepy. While men drift off two to five minutes after orgasm, women usually take 20 to 30 minutes.’

2. Sex makes you look younger

Couples who have sex at least three times a week look more than 10 years younger than those who get frisky less often, according to research by Dr David Weeks, clinical neuropsychologist at the Royal Edinburgh Hospital. He adds, the pleasure from having sex is a ‘crucial factor’ in staying young. Additionally, having sex boosts blood circulation and causes your body to release endorphins, giving your skin a natural glow. Human Growth hormone (HGH) somatotropin is also released, which improves skin elasticity and fends off wrinkles.

3. Sex reduces headaches

Sex can be a powerful painkiller, especially for headache sufferers. A study carried out by the University of Munster in Germany found that sex can actually be more effective than painkillers when it comes to reducing headache pain. This is because sex triggers the release of endorphins – the body’s natural painkillers – into the central nervous system. The effect is so powerful, their research shows, that more than half of people who have sex during a headache experience an improvement in symptoms.

Some headaches occur as a result of sexual activity and this should be discussed with your doctor.

4. Sex relieves stress

Given that so many mood-boosting chemicals are released during sex, it makes sense that getting frisky can act as a natural, powerful stress-reliever. In one rodent study, having sex daily for a fortnight caused cell growth in the hippocampus, the part of the brain that keeps stress levels under control. And in a similar human study, people who had daily intercourse for two weeks experienced a reduction in stress-related blood pressure.

5. Sex promotes healthier food choices

Believe it or not, sex can help to curb sugar and fat cravings. How? By lowering levels of the stress hormone cortisol, which stimulates fat and carbohydrate metabolism for fast energy, promotes insulin release and impacts blood sugar levels. This trifecta of actions not only boosts your appetite, but leads you to crave sweet, high-fat foods, which are typically lower in nutrients.

6. Sex boosts immunity

Research from Wilkes-Barre University found that the intimacy of sex stimulates the body to produce Immunoglobulin A (IgA), an antibody that forms a barrier against a cold. People who have sex more than once or twice a week, they found, have more of these antibodies than those who are less sexually active. Obviously in the unusual context of covid – awareness of symptoms of infection is important in making decisions about intimacy.

7. Sex eases period pain

At the moment of climax, the uterine muscles contract and send pain-relieving and mood-enhancing endorphins to the brain. These act as a natural painkiller, and help to ease menstrual cramps, depression and irritability associated with PMS. The muscle contractions that occur when you orgasm may also help to relieve tension in your uterus, providing relief from cramps.

8. Sex reduces prostate cancer risk

The prostate is important in the male reproductive system – it produces the alkaline components of semen, which help to protect the sperm. Research from Harvard found that men who ejaculate on a regular basis – defined as five times or more each week – are less likely to develop prostate cancer.

9. Sex boosts heart health

The less frequently you have sex, the higher your risk of heart disease, according to an observational study spanning more than 1,000 men published in the American Journal of Cardiology. Compared to men who reported having sex a minimum of two or three times per week, men with sexual activity of once per month or less were 45 per cent more likely to be diagnosed with cardiovascular disease.

10. Sex increases self-esteem

Having sex can help boost self-confidence and develop a more better positive attitude about yourself. ‘Never underestimate the power of confidence,’ says Sabat. ‘Expressing what you want clearly and without fear is one of the most desirable things you can do, especially while being intimate with another person. Love the power of your body and acknowledge that you deserve to experience pleasure. Doing this will help you to communicate with more clarity and confidence.’

11. Sex boosts libido

The more frequently you have sex, the more likely you are to want to do it again. This is because getting frisky prompts your brain to release dopamine, a neurotransmitter involved in the motivation and reward process. And among women specifically, sex boosts estrogen levels and blood flow, which increases the desire for sex.

12. Sex improves memory

Getting intimate may boost your brain function by stimulating areas of the brain that are associated with memory. In a long-term study by the University of Wollongong, frequent sexual activity was found to be associated with better performance in a short-term memory test. This research is supported by the findings of a study by Manchester University, which revealed that sexually active adults have better brain power.

13. Sex enhances sperm quality

Ejaculating every day for seven days improves men’s sperm quality by reducing the amount of DNA damage, according to research by the European Society of Human Reproduction and Embryology. As well as seeing ‘substantial and statistically highly significant’ changes in the quality of the sperm, ‘in addition, we found that although frequent ejaculation decreased semen volume and sperm concentrations, it did not compromise sperm motility and, in fact, this rose slightly but significantly,’ said lead author Dr David Greening.

10 tips for a healthy sex life

Having regular sex may bring about a variety of health benefits, but being able to communicate and experience sexual satisfaction is key to making the experience pleasurable. Here, we run through 10 tips for a healthy sex life:

1. Connect with self-pleasure

Make time to get to know yourself – self pleasure is still a form of sex. ‘Every sexual experience begins within ourselves, and masturbation embodies this experience,’ says Sabat. ‘Beyond stimulating our sex drive, self-pleasure allows us to connect with our minds and bodies to focus on our desires and sexuality. This helps us to better communicate our needs and preferences, and ultimately engage in a more fulfilling sexual experience.’

2. Talk to your partner

Talk openly with your partner before entering the bedroom to establish consent, work out what you are both comfortable with, and what you’d like to explore, Sabat recommends. ‘Not only is consent always key, but ensuring you talk openly about your preferences gives everyone involved time to decide if they do, or do not, want to explore a specific type of sexual activity,’ she says.

3. Learn about erogenous zones

An erogenous zone is an area of the body that has heightened sensitivity, which may elicit a sexual response when stimulated. ‘Everyone has unique parts of their body which they love being touched, or gain arousal from,’ says Sabat. ‘You’d be surprised where you can find them – but the best places to start are often sensitive areas like the lips, neck and breasts.’

4. Bring erotica into the bedroom

To spice things up, why not talk to your partner about exploring different kinds of erotica together? ‘I recommend couples engage with audio erotica because, when listening, each individual can engage with their own fantasies, preferences and turn-ons, while still connecting over the same storyline or narrative,’ says Sabat.

5. Explore your biggest organ

Your skin, of course! ‘The skin is a highly responsive organ, and finding new ways to stimulate it can be very arousing,’ says Sabat. ‘Consider investing in new materials that will play on your sense of touch. This could be anything from leather and silk to latex or sensory lubricants. Just be careful of any allergies and introduce objects to both of your bodies in a responsible way.’

6. Try a new location

Sex doesn’t have to stay between the sheets, says Sabat. ‘Next time you’re feeling more adventurous, try taking it to the kitchen, bathroom, or even the hallway – these new locations will mean you have to work out new positions while enjoying the excitement of a new situation,’ she says.

7. Grab a toy

Sex toys can be used to complement both penetrative and oral sex throughout your experience – and they don’t need to be focused on penetration to create pleasure, says Sabat. ‘If your partner is open to bringing items like leashes, feathers, whips, and bondage toys such as handcuffs into the bedroom, bringing toys that focus on stimulating external areas into the bedroom can often lead to a more fulfilling sexual experience,’ she adds.

8. Engage with your fantasies

We all have fantasies, Sabat says, so it’s important to embrace them without shame. ‘Not only do fantasies increase sexual desire and arousal, but they let us explore facets of our sexuality that can often be forgotten or neglected,’ she says. ‘In fact, they can even help you to become more creative in the bedroom. While not every fantasy should be acted upon, discussing the parts of the fantasy that make you most excited with your partner can lead to healthy conversations about your sexual needs.’

9. Try different positions

Inject a sense of adventure into your bedroom antics by trying out different positions. ‘We often fall back on techniques that we know will result in orgasm – be it specific types of stimulation, favourite positions, or repeating the same moves over and over again,’ says Sabat. ‘Trying new positions helps us to experience intimacy in different ways. Explore new angles by using pillows, or mix things up by switching roles – if you’d normally be in control or on top, why not let your partner take the reins?’

10. Communication is key

Every sexual encounter is different, even if it’s happening with the same person, says Sabat. ‘What matters is that you learn your partner’s preferences and desires, and focus on communicating what you do and do not like,’ she explains. ‘Not only will this lead to more pleasure for you both, but it helps us reject the stigma that one partner is responsible for the other’s pleasure. Remember that sex is a shared experience, with shared responsibility. Communicate with your partner, feel empowered by your desires and let go.’

Last updated: 10-09-2020