Doctors share diet and lifestyle to help improve sperm quality

According to the latest report of Hung Vuong Hospital, pre-marital health check-ups were organized for 154 couples of young men and women, workers who are preparing to get married in Ho Chi Minh City. The average age of these couples is 27 years old for men and 26 years old for women, which is scientifically proven to be suitable and very easy to give birth. Notably, among the 154 couples who were examined, up to 66% of the men had abnormal semen (105 cases).

Causes of decreased sperm quality in men

Dr. Tra Anh Duy, a specialist at Men's Health Center (HCMC), said that men with weak sperm can have many different causes, some of which are common in young men, such as:

Unhealthy lifestyle and diet. Unhealthy eating habits such as eating a lot of saturated fat, consuming a lot of carbonated drinks and stimulants such as alcohol, beer, and cigarettes. At the same time, lack of physical activity and insufficient sleep can also easily cause testosterone levels in the body to decrease, leading to weaker sperm production.

Stress. Pressure and stress at work and in life can significantly affect sperm health. Because men who are often stressed can stimulate the body to produce steroids - a hormone that reduces testosterone, negatively affecting the spermatogenesis process.

Frequent exposure to polluted environments also affects men's reproductive health.

High body temperature . Using tight underwear, taking hot baths frequently, or working in high temperature environments can increase the temperature of the lower abdomen, increase the temperature of the testicles, affecting the spermatogenesis process.

Polluted environment . Work or residential environments that regularly expose men to environmental pollutants such as industrial chemicals and air pollutants can affect the quality of their sperm.

Recommendations to improve male sperm quality

According to Dr. Duy, some changes in diet and lifestyle can gradually improve sperm quantity and quality.

Balanced and scientific diet. Increase intake of foods rich in antioxidants such as fruits, vegetables, raspberries, nuts; supplement omega-3 fatty acids from fish, chia seeds, flax seeds, fish oil...

Foods rich in antioxidants such as fruits, vegetables, nuts... are good for men's health.

Limit fat and sugar intake. Avoid eating too many foods containing fat and sugar, as this can affect your overall health and sperm.

Maintain a healthy weight. Maintain a healthy weight to reduce stress on your body and improve sperm health.

Avoid high temperatures. Limit the use of tight pants and belts, avoid bathing in water that is too hot frequently, and avoid working in environments that are too hot to reduce the temperature of the lower abdomen and maintain sperm health.

Don’t smoke and limit your alcohol consumption. Smoking and alcohol consumption can affect sperm quality, so cutting down or stopping them will be beneficial.

Exercise regularly. Do at least 30 minutes of physical activity every day to keep your body healthy and improve sperm quality.

Control stress. Stress can affect sperm quality, so control stress by practicing meditation, yoga, or other stress-reducing activities.

"Men should have regular semen tests to check their reproductive health. When detecting any abnormality in semen, men should go to a reputable medical facility to receive timely advice and treatment from experts," Dr. Duy recommended.

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