Moms are not only ones that should improve their health before conceiving a child. It is important for Dads to get into shape to produced quality sperm, thereby improving the chances of having a healthy baby. Sperm takes around 60 to 90 to develop and mature before ejaculation, hence, men need to improve their health months before conception.
Exercise – Work out at least 7 hours per week, it is even better if you can work out 14 hours per week. Men who engage in exercise at least a hour a day increase their sperm concentration by 48% than men who exercised less than a hour per week. Men who exercised 14 hours per week had an increase concentration of 73% than men who exercised less than five hours per week. Outdoor fitness (vitamin D) and weightlifting (increased testosterone) are the best activities to increase sperm count. Deadlifts, squats, rows and hiking. NO BIKING, too much heat and pressure on the balls. It will actually decrease your sperm count.
Drug – Limit alcohol, caffeine and cannabis. Stop smoking tobacco, and doing harder drugs such as meth and coke. Check with your doctor regarding your medications and if you’re on any hormone treatments. There is limited info regarding psychedelics and sperm production, but it’s probably a good idea to stop unless you want hippy babies.
Diet – I could write pages and pages on shit you should avoid and foods you should eat… but I’ll keep it simple. Eat real food. That means no soda, junk foods, processed foods, etc. Instead eat veggies, fruits, eggs, fish, meat, nuts, mushrooms, dairy, whole grains and lots of water. Learn to cook if you can’t. Some of the foods I ate regularly were eggs, yogurt, raw honey, avocados, oranges, mangoes, pumpkin seeds, almonds, walnuts, peanuts, cabbage, curry/turmeric, garlic, mackerel, salmon. Shop around, go to farmers markets, or try out your local CSA program to find good deals. Better yet, if you have the resources grow your own food.
Supplement – You should get as much vitamins and minerals from your diet, but it is can be difficult if you’re a busy person. Hence, supplementing is a good idea to decrease damage to sperm DNA and increase sperm count. The important vitamins and minerals to keep in mind are folate (not folic acid), zinc, omega 3, vitamin C, D3 and E. Also please note that not all forms of these vitamins and minerals are equal. Do your research regarding which forms provide a good absorption rate and how much you should be taking. At the very least take a daily multi-vitamin and good quality fish oil/omega 3 supplement.
Toxins – Toxins not only negatively impact general health, but they can also damage or kill sperm. In today’s society it is impossible to avoid all chemicals and toxins, but it’s a good idea to make a conscious effort to do so. Use glass whenever possible, and reduce the use of plastics like water bottles, foods wraps and containers. Avoid synthetic fertilizers, pesticides, herbicides, cleaning products, paint, heavy metals, even daily hygiene products such as anti-bacterial soap and fragrances. There are even hormonal disruptors in receipts. So do your homework and protect your body, especially your balls.
Others – Keep your balls cool, heat kills sperm. Get some quality sleep. Not only for your sperm, but once you have the kid you won’t be sleeping well anytime soon. Lastly, have sex everyday with your partner a week before and during ovulation, or ejaculate daily. In one study, DNA damage to sperm deceased and motility increased for men who ejaculated daily. So have a fresh hot load ready for your partner.
Sources
Exercise Might Boost Men’s Sperm Counts, Study Finds
http://health.usnews.com/health-news/news/articles/2013/10/14/exercise-might-boost-mens-sperm-counts-study-finds
7 Tips to Improve Sperm Health
https://naturalfertilitybreakthrough.com/mens-health-male-fertility/improve-sperm-health/
Exercise and Fish May Boost Sperm Count; Bacon Bad
http://www.cbsnews.com/news/exercise-and-fish-may-boost-sperm-count-bacon-bad/
Exercise Can Be Good For the Heart, And Maybe For Sperm, Too
http://www.npr.org/sections/health-shots/2013/02/05/171152510/exercise-can-be-good-for-the-heart-and-maybe-for-sperm-too
Spermatogenesis
http://www.theturekclinic.com/services/male-fertility-specialist-specialists-infertility-doctor-treatments-issues-zero-sperm-count-male-doctors-male-fertility-clinics/spermatogenesis-productionsperm-production-occurs-in-the/
Daily Sex Helps Reduce Sperm DNA Damage and Improve Fertility
https://www.sciencedaily.com/releases/2009/06/090630075311.htm
How to Grow Healthy Sperm
http://www.kidspot.com.au/birth/conception/fertility/how-to-grow-healthy-sperm
Photo Credit goes to Andrew Branch https://unsplash.com/search/baby?photo=UXiu_T202oY