Infertility issues in men are something that people often speak about in our society. It is also one of the health issues that should be given top priority before it gets too late. Due to fertility problems, a man has a poor chance of making his female partner pregnant. It usually depends on the quality of the sperm cells. Our sperm health is necessary and we should consider our fitness schedule strictly to evade any infertility issues.

Infertility issues in men consist of multiple causes and may depend on genetics, general health, fitness, diseases, and dietary contaminants. Additionally, a healthy lifestyle and diet are equally important to evade infertility on our plate. Some foods and nutrients are associated with greater fertility benefits than others.

However, it is considered that infertility issues in men can be caused due to various factors related to low sperm production, abnormal sperm function or blockages that prevent the delivery of sperm. Thus, any illnesses, injuries, chronic health problems, lifestyle choices and other factors are some of the contributions to male infertility.

Factors Affecting Male Infertility

Below are some of the factors affecting male fertility problems: –

  • Obesity – A BMI above 30 can have an impact on sperm quality because fat deposits can overload and influence the metabolism of androgens, which is a hormone that plays a role in male traits and reproductive activity, especially testosterone. This causes significant alterations in sperm development and sperm DNA in the nucleus.
  • Smoking and addictive substances – Smoking has a significant, negative effect on sperm because of nicotine and cannabinoid receptors in testicular tissue. Nicotine causes an imbalance in the body which is called oxidative stress; this influences sperm quality and fertilisation potential. Cocaine also distorts sperm development and motility. Stopping smoking and drug use causes reversal of most of the spermatic damages only after several months of discontinuation.
  • Infections – Some sexually transmitted infections, including gonorrhoea, chlamydia and ureaplasma can cause male infertility. Genital inflammation produced by these microorganisms contributes to the changes in sperm quality, while severe and chronic cases of these infections can cause obstruction. Any sign of infection should be diagnosed and treated aggressively with antibiotics.
  • Genital injuries – Genital injuries should be treated without delay. Men should take extreme care while performing sports such as martial arts, cycling, and horse riding. One should use proper gear while performing these sports, as problems might occur if testes are not properly protected.

Proven Ways to Improve Infertility Issues in Men

Our regular habits of leading our lifestyle and dietary intake are solely responsible to improve fertility conditions. Below are some of the mentioned ways both as regular lifestyle habits and diets that can evade any male fertility problems.

1.) Fish – Consumption of fish leads to better sperm motility, thus improving infertility issues in men. The benefits associated with fish for sperm health are likely due to their high concentration of omega-3 fatty acids, but the role of fish in sperm health is unclear overall. Eating fish probably helps if it is an alternative to red and/or processed meats.

2.) Fruits and veggies – Consumption of fruits and veggies also contributes to evading any infertility issues in men. A study of 250 men who had sperm analysed at a fertility clinic showed that men who ate higher amounts of fruits and veggies, particularly green leafy vegetables and beans, had higher sperm concentrations and better sperm motility compared to men who ate less of these foods. This is not surprising since plant-based whole foods are high in antioxidants such as co-enzyme Q10, vitamin C, and lycopene. These micronutrients have been linked to higher sperm concentrations.

3.) Walnuts – Walnuts are considered the best to evade any infertility issues in men. Fertility in men is determined largely by sperm quality and quantity. For instance, if the number of sperm ejaculated is very low or the sperm is of poor quality, it may be difficult or even unlikely for a pregnancy to occur. Enriching your diet with walnuts can be an effective first step in resolving your fertility issues.

4.) Quit Smoking – To improve male fertility, and to evade any infertility issues in men, one should quit smoking at the earliest. Smoking causes reproductive health issues in both men and women. Smoking is related not only to lower sperm count but also to damaged DNA in sperm. This can lead to miscarriages and other reproductive issues. Sperm takes about three months to mature. For that reason, experts recommend quitting smoking at least three months before you try to conceive. Quitting smoking immediately improves sperm quality. After three months, the chances of increased sperm count and motility are even greater.

5.) Exercising Regularly – Daily exercise also plays a pivotal role to prevent infertility issues in men. Exercises such as weight resistance or cardiovascular exercises are the most recommended for maintaining a healthy lifestyle and boosting fertility. Exercises like competitive cycling and triathlons should be practised in moderation to avoid prostate irritation, lower testosterone production, and physical stress on the body.


A necessary alteration in our lifestyle, incorporating natural remedies, and dietary adjustments help a male manage and improve a low sperm count. Infertility issues in men are a matter of taboo in our society and should be considered at the earliest to prevent any fertility issues. Lifestyle changes which include adopting a regular exercise regimen and sleep schedule, as well as avoiding tobacco, excess alcohol, and illicit drugs are some of the proven ways that will help us to have a better sperm count. Besides exercise, consumption of a healthy, balanced diet that includes plenty of fruits and vegetables is the best way to boost sperm count and evade male fertility problems.


The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


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