For a couple, trying to get pregnant is one of the most joyous and complicated times in your relationship, and it can really take it’s toll on your mental health. A lot of wellness advice is often centred on the woman in the relationship – her diet, cycle, exercise regimen etc. However, it takes two to tango, so is there anything the man can do to help increase the chances of conception? According to wellness expert Elaine J. Hom there are things men can do to help make sure that they are performing at their optimal delivery.
Hom explains, ‘Before understanding the best practices for getting pregnant, it’s important to first understand the male’s role in the creation of sperm and the fertilising of the egg. The male reproductive system includes the testicles, which produce testosterone and sperm. It takes roughly 72 days for sperm to be created, and sperm are stored in the epididymis (the outer structure of the testicles) for anywhere from 15 to 25 days. Here, the sperm mature and develop the ability to swim. When a male ejaculates through the penis, the sperm move through the vas deferens tubes, and the liquid for “swimming” is provided by the seminal vesicles and prostate gland. The sperm then move through the woman’s cervix, into the uterus and up into the fallopian tubes. If an egg is present, it is fertilised there, where it moves down to the uterus and continues to grow.’ Got it? Good, now let’s see how you can help that process along.
1. Get Healthy: ‘First things first, get a check-up from your doctor,’ Hom advises. ‘There are a number of conditions that affect male fertility. For example, varicoceles, or varicose veins on the scrotum, can lead to a low sperm count and malformed sperm. Other conditions, such as an inflamed prostate or the mumps, can lead to infertility in men as well. Weight also affects fertility in men. For men with extra pounds, their bodies convert testosterone in oestradiol, which is a version of oestrogen. This is especially true of those who carry their weight around their midsections. Weight problems can also lead to libido and sexual performance issues, which obviously obstruct the ability to get pregnant. The odds of infertility increase by 10% for every 20 pounds of excess weight…Consult with your doctor to create a healthy diet and exercise regimen that will help you get to a healthy weight and be as best prepared as possible to conceive.’
2. Boost Your Nutrition Intake: Hom warns, ‘Poor nutrition can affect the quality and quantity of sperm. Men (as well as women) should consume extra folate when trying to conceive. In women, low levels of folic acid increase the risk of neural tube birth defects, while in men, low levels of folic acid can cause low sperm counts. Take a supplement daily, or try to get it naturally from leafy greens, legumes, or orange juice. Zinc is another mineral that should be in a man’s diet when trying to conceive. Even short-term zinc deficiencies can reduce testosterone levels and semen volume. Studies also show that zinc is needed to help the body absorb and metabolize folic acid, which is mentioned above. Vitamin E and C are also necessary for high sperm count, but too much can affect the sperm’s DNA.’
3. Give Up Smoking: ‘If you’re a smoker, kick those cigarettes to the curb,’ Hom instructs. ‘Smoking lowers a man’s sperm count, and studies show that second-hand smoke can affect a woman’s fertility. Every cigarette smoked lowers the chance of her getting pregnant. The woman should also quit smoking, as smoking while pregnant can cause birth complications. And don’t pick up the pack again after she gets pregnant — second-hand smoke is dangerous for your children in utero and after birth. This goes for all tobacco — chewing tobacco has also been linked to poor sperm function.’
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