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 Longevity Expert’s Top 5 Favorite Foods For Living Longer

This article is a repost which originally appeared on MBG

Edited for content.

I’m A Longevity Expert: These Are My Top Underrated Foods For Living Longer

mbg Founder & Co-CEO
By Jason Wachob

December 3, 2021

Every time we have the privilege of sitting down with longevity expert, National Geographic fellow, and founder of Blue Zones Dan Buettner, we learn something new. We’ve become pretty well versed in everything Blue Zones over the years (this is Buettner’s fourth time on the mindbodygreen podcast, after all), and yet—he continues to surprise us with his gems for living a longer and healthier life.

Case in point? These underrated longevity-supporting foods. At least one of the below is bound to make you raise a brow, but hear Buettner out: Each food is backed by research and beloved by Blue Zones around the world. 

1. Sourdough 

“Sourdough bread is leavened not just with yeast but lactobacillus, and in the process, most of the glutens are neutralized,” says Buettner. Research shows this process can actually assist digestion—that’s why some people with gluten sensitivity might actually fare well with a slice of sourdough, as the fermentation transforms the bread and causes the gluten to diminish substantially.

“And we don’t exactly know why, but when you eat a plant-based meal with sourdough bread, the glycemic index of that meal goes down,” he continues. “So the sugars in that meal are absorbed more slowly,” and your body is more likely to use those sugars for energy (rather than storing them up in your system). “In Sardinia, they are eating sourdough bread with just about every meal for their entire life—and I think it’s a true longevity food,” Buettner adds.

2. Milk thistle 

Milk thistle is a little more complicated on the longevity front. Says Buettner: “I cannot tell you why for sure, I can just tell you that it’s highly associated with making it to a hundred [years old].” We’ll wager it has something to do with milk thistle’s ability to protect the liver and assist with your body’s natural detoxification process.

Its active ingredient, silymarin, is also a flavonoid with powerful antioxidant and anti-inflammatory properties—some research has shown it may even have anticarcinogenic effects.

3. Ikaria coffee

Plenty of longevity experts are quick to sing the praises of coffee—the drink is rich in antioxidants, and ​​regular consumption has been associated with an improved life span. But according to Buettner, how you brew is important: Specifically, he touts Ikaria coffee, or commonly referred to as “Turkish coffee.”

“It’s ground very finely and then boiled, and that process seems to bring out these oils, these polyphenols that are good for your heart,” he says. (Research backs up those cardiovascular benefits, too.) “Coffee is also common in Sardinia; it’s common among the Nicoya,” Buettner continues. “I just think it’s one of those beverages that you can enjoy with impunity, and it’s probably good for you as well.”

4. Avocado 

Of course, we’d be remiss not to include the beloved avocado. Buettner deems it a “magical” fruit full of good, healthy fats—like oleic acid, for example, a monounsaturated fat that’s A+ for heart and brain health. In fact, a small study published in the journal Nutrients found that daily consumption of oleic acid could help protect cognitive functioning in elderly adults.

Plus, avocado is a creamy, decadent addition to many versatile dishes. “I make a Sardinian minestrone with three beans—very rich in fiber, very savory and delicious,” Buettner says (and we have the recipe, if you’re curious). “I’ll slice an avocado on top, and it makes it taste more delicious.” Avocados can be blended into smoothies, added to rich desserts—the possibilities are endless.

5. Bananas 

Surprised? Us, too. But as Buettner declares: “The best longevity food is the food you’re going to eat.” And when it comes to convenience, bananas are one of the most accessible fruits out there (assuming you enjoy the flavor). 

“They come in their own packaging,” jokes Buettner, and they’re full of soluble fiber. “I wouldn’t say it’s the only fruit you should eat, but I would say that having a bowl full of fruit sitting on your table is a much better pull than having a toaster on your counter or a bag of chips in a clip,” he says. “Convenience is one of the most important elements of eating healthy.”

Meaning, if you are going to keep food within arm’s reach, he recommends a bunch of bananas (or any other fruit you adore). That way, when you do feel peckish, you’re more likely to opt for whatever is closest to you—which, in this case, may be a nutrient-rich banana.  

The takeaway. 

Longevity-supporting foods range far and wide, but we were especially curious about Buettner’s five favorite picks. Plus, they’re relatively simple and easy to incorporate into your lifestyle—and as Buettner notes, convenience is crucial.