HEALTH CARE

Men’s Health

Get fit & fertile today!

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The common belief that infertility is a “woman’s problem” is based in myth. While factors exclusively related to the female generally account for infertility in about WLYJLU[VMJV\WSLZHUV[OLYWLYJLU[VM infertility cases can be linked directly to the male. The remaining 20 percent of cases can be traced to some combination of male and female, as well HZ\URUV^UMHJ[VYZ5V[L!0UMLY[PSP[`PZKLÄULK as the inability to get pregnant after one year of unprotected sexual intercourse).

If you happen to be a male currently looking to start a family with your partner, there is much you can do right now to improve your chances of getting pregnant as a couple. However, even if you are not thinking of having children any time ZVVU`V\YV]LYHSSSL]LSVMÄ[ULZZUV^JHUNYLH[S` HќLJ[MLY[PSP[`SH[LYPUSPML/LYL^LWYV]PKLZVTL OLSWM\S[PWZMVYHSSV\YTLU^OV^HU[[VNL[Ä[HUK fertile.

Get moving

Men who engage in moderate exercise routines (about 1 hour of exercise, 3 times per week) have been found to have better sperm results than men who do not exercise or exercise less than that amount per week (Vaamond et al. 2009). Regular exercise in moderation helps keep body weight at normal levels and relieves stress and anxiety, both of which contribute to proper production of testosterone and healthy sperm. Aim for about one hour of moderately intense cardiovascular exercise three to four times a week.

Get plenty of rest

Conversely, men with very heavy exercise schedules generally have less healthy sperm (Vaamond et al. 2009). Perhaps surprisingly, intense exercise with little rest between extreme workouts may result in cellular damage, which can impair both the quality and quantity of

sperm. While it only takes one sperm to get pregnant, sperm must be strong and healthy to travel and penetrate the female egg. To allow KPќLYLU[WHY[ZVM`V\YIVK`[VYLZ[HUKYLZ[VYL themselves, alternate between endurance ^VYRV\[ZZ[YLUN[O[YHPUPUNHUKÅL_PIPSP[` exercises. Make sure to allow about 2 days of rest between strength training sessions in particular.

Get loose

Mentally, set aside time to relax and release stress. Do what works for you, whether it’s meditation, prayer, deep abdominal breathing, or listening to calming music. Physically, wear boxers and loose clothing when possible, especially when exercising. Avoid excessive use of saunas and hot tubs. This will keep the testicles cool and functioning properly.

Get clean

Excessive smoking and drinking have been linked to a host of negative health outcomes, HUKIV[OOH]LKL[YPTLU[HSLќLJ[ZVUHJV\WSL»Z ability to conceive. Smoking tobacco has been linked to low sperm counts and sluggish motility, while long-term use of marijuana can result in abnormally developed sperm. Alcohol can also reduce the production of normally formed sperm needed for a successful pregnancy. Stay away from steroids as well, as they have been found to cause testicular shrinkage, which can result in infertility. As much as possible, avoid environmental toxins such as chemicals, radiation, heavy metal exposure, and pollution, which have all been linked to low sperm production.

Get your vitamins

Eat lots of foods high in antioxidants (carotenes, vitamins A, C, E and selenium) such as green leafy vegetables, kale, JHYYV[ZJP[Y\ZIYVJJVSPJH\SPÅV^LYHUK yams. You may want to consider taking supplements, especially if your vitamin C or zinc levels are low. Vitamin C (2,000 to 6,000 milligrams daily) helps prevent sperm from clumping or sticking together, thus improving the chances for fertility. Zinc supplementation (100 to 200 mg daily) has been shown to increase testosterone levels, sperm count and sperm motility. High zinc sources include oysters, organ meats, lean beef, turkey, lamb, herring, wheat germ, legumes and nuts. Other nutrients that have been shown to improve sperm counts include essential fatty acids (9 to 12 grams daily), chromium (1,000 mcg daily), selenium (200 mcg daily), copper (2 mg daily), vitamin E (800 IU KHPS`JVLUa`TL8TNKHPS`HUK B-complex vitamins (50 mg daily).

Important note: If you and your

SDUWQHUDUHKDYLQJH[WHQGHGGLIILFXOW\ conceiving, you should both see a doctor to check for any underlying treatable medical conditions.