Dr. Jamin Brahmbhatt, urologist and robotic surgeon at Orlando Successfully Being, points out that many men are not aware that they may be the cause of their fertility problems. Often, they come to the office confused and looking for answers.
This is how he expressed it to cnn in an interview. He notes that they know that stress can affect libido and erections, but not that being constantly under pressure also affects sperm.
Chronic stress releases hormones that, in the long term, affect men’s overall health, including sperm production.
Stress and semen parameters
Research reveals that high levels of stress are linked to a decrease in sperm concentration and mobility, affecting fertility. They conclude that higher levels of stress have significantly lower sperm concentration and total count than men with intermediate stress levels.
Therefore, couples are advised to seek a fertility evaluation after a year of failed attempts, or sooner if there are prior risk factors.
Semen analysis is a critical step in evaluating a man’s reproductive health, providing decisive information about his fertility.
Strategies to manage stress and improve fertility
Above all, he recommends focusing the focus on maintaining healthy habits of exercise, nutrition and rest.
Getting adequate sleep and maintaining an exercise routine are essential to balance hormones and improve sperm production.
Additionally, a nutritious diet and reducing alcohol, nicotine, and marijuana use are essential to maintaining optimal reproductive health.
Male fertility is not just a reproductive issue, but an indicator of a man’s overall health. Understanding the impact of stress is key to addressing fertility as an integral part of men’s well-being.
Specific recommended exercises
To reduce stress and promote a more favorable body environment for fertility, it is recommended to perform moderate intensity exercise, prioritizing activities that combine physical movement with mental relaxation techniques. The key is to maintain a balance, avoiding overtraining, since excessive exercise can alter hormonal levels and increase physical stress.
Disciplines that integrate psychological relief and physical strengthening are the most effective for reducing cortisol and improving overall well-being.
- Yoga and Pilates: These disciplines are highly effective because they combine low-impact postures, strengthening the pelvic floor and controlled breathing techniques. Yoga, in particular, helps improve flexibility and circulation to the reproductive organs, in addition to reducing anxiety.
- Moderate walks: Going for a brisk walk for 30 to forty-five minutes a day is an affordable way to improve blood circulation, maintain a healthy body mass index, and reduce stress.
- Swimming: This low-impact aerobic exercise allows you to work the entire body without overloading the joints, promoting a state of deep relaxation after the session.
- Dance: This activity not only improves physical condition, but also stimulates the production of endorphins and boosts mood, which helps mitigate emotional tension.
Integrative relaxation techniques
In addition to physical exercise, the practice of specific stress management methods is traditional to balance the hormonal system.
- Meditation and Mindfulness: Dedicating time to daily meditation helps lower cortisol levels, promoting a state of calm essential when trying to get pregnant.
- Diaphragmatic breathing: Incorporating deep breathing exercises into your daily routine makes it easier to disconnect from everyday stress and improves body oxygenation.
- Specific yoga postures: Some asanas, such as “bridge pose” (to tone the pelvic floor), “legs on the wall” (to promote circulation) and “cobbler pose” (which helps open the hips), are frequently recommended in this context.
It is advisable to maintain a moderate exercise routine at least 3 to 4 times a week, totaling approximately 150 minutes a week, to obtain the greatest benefits without exhausting the body.
Foods for male reproductive health
The most useful foods for supporting male reproductive health tend to be those rich in antioxidants, zinc, selenium, omega-3s, folates, and vitamins C, E, and B12.
What to prioritize
- Nuts and seeds, especially walnuts, pumpkin seeds, almonds and sunflower seeds, for their contribution of zinc, selenium and vitamin E.
- Fatty fish such as salmon, tuna or mackerel, for their omega-3s and support for sperm quality.
- Fruits and vegetables rich in vitamin C and antioxidants, such as citrus fruits, kiwi, strawberries, peppers, spinach and broccoli.
- Tomato, due to its lycopene content, an antioxidant associated with sperm protection.
- Legumes, eggs, seafood and lean meats, for their contribution of folates, B12, zinc and proteins useful for sperm production.
Key nutrients
- Zinc: Participates in testosterone, maturation and sperm motility.
- Selenium: Helps reduce oxidative damage and improves sperm motility.
- Antioxidants: protect sperm from oxidative stress.
- Omega-3: They promote the maturation and quality of sperm.
Practical example. A useful pattern would be to combine yogurt or eggs, a portion of oily fish, legumes, a salad with spinach and tomato, and a handful of nuts or seeds throughout the day.
You may also be interested in:
· Fruits that can disturb your sleep: what you should not eat before going to sleep
· Are you tired and feel sleepy at all times? This may be the cause
· In search of superb magnesium: how and when to consume it to get the most benefit
