Infertility is a common problem seen in both men and women. The main factors that affect the fertility of both the partners are diet and lifestyle. For a healthy conception, both the partners should have a healthy diet.
One-third of the infertility cases are due to the male partner. The most common causes of male infertility are due to the low sperm count and poor motility of the sperm. Abnormal size and shape of the sperm are also reported in infertile men. Problems with semen are also reported in few cases.
Diet and Fertility
Poor diet and lifestyle can affect the quality and quantity of sperms that are produced. The following changes in your diet can help in preventing the risk of infertility:
1. Include Fruits and Vegetables in your Daily Diet
You need to have minimum 2-3 cups of vegetables and 2 cups of fruits in meals. The common vegetables and fruits that you can include in your diet are leafy green vegetables, apples, oranges, kiwi, blueberries, and melon.
2. Choose Whole Grains
You must eat minimum half of all grains as whole grains each day. You can eat a bowl of oatmeal in the breakfast. During lunch, you can have whole grain bread at lunch and brown rice in the dinner.
3. Eat more of low-Fat Dairy
Dairy products are rich in calcium, vitamin D, potassium, and proteins. All these nutrients keep your body functioning properly. You can choose at least 3 serving of low-fat or fat-free dairy products like one cup of milk or yogurt or one ounce of cheese every day.
4. Cut Down the Meat Content in your Diet
You must cut down on your meat intake and start choosing a leaner protein source. The leaner protein source includes fish, turkey, chicken breast and pork chops. You can also consider vegetable proteins like beans, nuts, tofu, and seeds.
5. Be Choosy about Fats
You need to limit your saturated fats from meat and full-fat dairy products. You can replace these foods with healthy fats. Make use of almonds, walnuts as snacks each day. Avocado can also be included in your daily diet.
Lifestyle and Fertility
You need to make few changes in your lifestyle for a healthy conception.
1. Avoid Alcohol
Excessive drinking may also lead to the poor production of sperm. When you are planning for a baby, you need to limit your alcohol intake and it is recommended to have not more than two drinks a day.
2. Avoid Smoking and Marijuana
Tobacco intake is generally related to low sperm count and slow-moving sperms. Smoking marijuana can also affect the quantity if sperm and results in poorly developed sperm.
3. Maintain a Healthy Weight
A healthy weight is necessary for conception. Overweight and obesity can increase the risk of infertility by creating a hormonal imbalance in your body. You must cut down the intake of fewer processed foods and increase more of whole foods.
4. Exercise Regularly
Excess exertion due to any physical activity can also reduce the sperm count by lowering the levels of testosterone in your body. Avoid the use of steroids as it can affect fertility by causing testicular shrinkage.
If you are experiencing any fertility issues, you can consult the Hegde Hospitals – Best Fertility Center in Hyderabad Which is known to have best infertility specialist who can perform the treatment with guaranteed results.