Preconception Health for Men: Essential Practices
Preconception is crucial for both men and women, yet it often falls solely on women to implement necessary steps. In this article, we outline essential health practices for men planning to conceive.
Timing and Spermatogenesis
Spermatogenesis, the process of sperm development, takes about 74 days. Therefore, starting preconception care at least 3 months prior to conception is optimal. Men with chronic health conditions should ideally prepare for 6-12 months. This timing maximizes the chances of conception and the quality of genetic material passed on.
1. Avoid excessive heat exposure and any environmental toxins
Heat impacts the male body’s ability to make sperm, leading to alterations in sperm quality, number, and DNA. To support sperm quality, men should:
- Avoid Placing a laptop on your lap (use a table instead)
- Opt for loose shorts, boxers, and underwear over tight-fitting pants
- Refrain from prolonged periods in hot tubs, saunas, or long baths
- Limit bike riding to less than 5 hours per week
2. Take a Men’s Prenatal
Men’s prenatal supplements contain essential nutrients such as selenium, zinc, Vitamin E, C, A, folate, and Coq10. Men lose 3-5mg of zinc per ejaculation, and a mild deficiency can impact testosterone levels and semen volume. Coq10, lycopene and selenium are both associated with increased sperm motility, enhancing the likelihood of fertilisation. Opt for supplements that contain folate instead of folic acid.
3. Address Detoxification
Sperm are highly susceptible to oxidative stress from temperature changes, toxin exposure, and radiation. Therefore it is paramount to avoid cigarettes, drugs (e.g. marijuana), and environmental toxins (pesticides, paint fumes, heavy metals). Marijuana can alter sperm production, while alcohol can reduce testosterone levels and impair detoxification. Consulting a naturopath can help identify if any environmental toxins are burdening detox pathways.
4. Order a Sperm Analysis
A sperm analysis provides a comprehensive overview of sperm concentration, motility, and morphology. It helps assess sperm health and quality, identifying areas for improvement to enhance pregnancy likelihood. A sperm analysis can be ordered through your GP or naturopath.
5. Address your Health Foundations
Ensure foundational health are optimized:
- Maintain a healthy weight for your BMI
- Engage in regular exercise
- Manage stress levels effectively
- Adopt a balanced diet rich in essential nutrients
- Prioritize adequate sleep
If these aspects do not reflect your current health reality, consider booking a consultation to implement some support on enhancing your health and fertility
