Advice on sperm quality and fertility

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Extract from the article: Do you want a baby with your wife? Men also need to take the right steps to increase their chances of conceiving. According to Yasmine Sandrine Zerbo, a registered dietician and nutritionist specialising in clinical nutrition, enteral and parenteral

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Do you want a baby with your wife? Men also need to take the right steps to increase their chances of conceiving. According to Yasmine Sandrine Zerbo, a registered dietician and nutritionist specialising in clinical nutrition, enteral and parenteral nutrition and an expert in dietetics, sperm quality or fertility depends on a healthy diet and a healthy lifestyle, just as it does for women.

Diet plays a role in a man's fertility. To boost fertility and enable the body to produce healthy sperm, it's important to pay attention to what's on your plate from the moment you want a child.

Adopt a balanced diet

To boost sperm production, « opt for foods rich in antioxidants that protect against external aggressors such as pollution, stress, UV rays and tobacco. Opt for green vegetables, fruit, pulses (dried beans, peas, lentils, soya), vegetable oils, nuts, green tea, dark chocolate and spices (curry, turmeric, ginger) », explains Yasmine Sandrine Zerbo, a registered dietician and specialist in clinical nutrition and enteral and parenteral nutrition, and an expert in dietetics.

Foods rich in magnesium, vitamin B9, selenium and zinc are also recommended. Studies have also shown that carnitine and coenzyme Q10 improve male fertility. Omega-3s also have an effect on sperm quality.

According to nutritionist and dietician Yasmine Sandrine Zerbo, « they are found in walnuts and walnut oil, oily fish (salmon), and vegetable oils such as olive oil, walnut oil, peanut oil, sesame oil and sunflower oil. On the other hand, foods that are too fatty are detrimental to fertility. So avoid crisps, kebabs, cold meats and pastries for a while ».

Maintain the right temperature

To promote healthy spermatozoa, « it is advisable to keep them at a temperature 2° lower than the rest of the body. In short, forget the saunas, steam rooms and jacuzzis, the tight-fitting trousers, the mobile phone in your trouser pocket and the computer on your thighs », points out Sandrine Zerbo, Specialist in Clinical Nutrition and Enteral and Parenteral Nutrition.

Adapting your lifestyle

It's not just women who need to reduce their alcohol consumption during baby trials - men do too. « Men who drink too much alcohol produce sperm of poorer quality because it is less concentrated. They also often have erectile problems. What's more, smoking is harmful to fertility because it can reduce sperm production. If you smoke, try to stop. Passive smoking is also dangerous: make sure you avoid smoky places (bars, private parties) if you're trying to have a baby. The same applies to drugs of all kinds, which can reduce sperm concentration », explains the dietetics expert. We also know that weight is a factor that can interfere with male fertility. Obesity, overweight and thinness all have a negative effect on sperm quality.

Nutritionist and dietician Sandrine Zerbo shows that « a balanced diet and regular, but not excessive, exercise is the ideal recipe for maintaining a stable weight and therefore producing good quality sperm. Another tip for improving sperm quality is to get a good night's sleep ».

Managing stress

We all know that stress makes it difficult to conceive. Stress interferes with hormones, affects sperm production and reduces the chances of conception. « Practising a sporting activity or taking up relaxation exercises can help you manage your stress better. Certain activities, such as drawing or gardening, are also excellent for relaxing », says Yasmine Sandrine Zerbo.

Going organic to avoid endocrine disrupters

Endocrine disruptors pose serious risks to fertility. These chemical substances are capable of interfering with our hormones and endocrine glands. As a result, these agents, which disrupt the hormonal system, affect the fertility of both men and women. They are also suspected of causing testicular cancer.

For the Clinical Nutrition specialist, « these endocrine disruptors are found in everyday products such as cosmetics, household products and paints. They are also present in fungicides and pesticides: in other words, in what we eat. To limit the risks, it's best to consume organic and natural products, whether they be food, cosmetics, household products or other products ».

Dietary advice for richer sperm

Avoid alcohol, caffeine, drugs and nicotine as they pollute sperm. Drink plenty of water. One to two litres a day to eliminate toxins from the body. Eat plenty of fruit every day to sweeten the sperm. Pineapple, lemon, orange, kiwi, papaya, melon, mango and apple are all recommended. These fruits are rich in natural sugars and compensate for their bitter taste. Eat plenty of vegetables, which are generally good for improving taste as well as sperm quality. Reduce or avoid eating red meat, preferring poultry and fish instead. Fish is also an important part of a healthy diet. Avoid excessively strong spices such as garlic and onions. They have a significant influence on sperm quality, as they contain a lot of sulphur. On the other hand, because of their high chlorophyll content, parsley and celery are particularly recommended for obtaining nutritious sperm. Cinnamon, mint and lemon are the best allies for the development of nutritious sperm. Avoid junk food. It's loaded with chemicals and preservatives that pollute the body and the taste of sperm. A good diet is synonymous with healthy sperm. Eat natural foods. Take a zinc and selenium supplement, both of which are necessary for healthy sperm. Consult a doctor for advice. Lastly, a strong smell in your sperm is not a good sign; it could mean that you have an infection.

Warning

The specialist in Clinical Nutrition and Enteral and Parenteral Nutrition gives this recommendation to married men: « Just always remember that what you consume normally takes between 12 and 24 hours to be secreted. So you need to take this into consideration before eating, especially the day before you're supposed to be practising offering your wife the full potential of your nutritious sperm », stresses Yasmine Zerbo.

Abel OZIH