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My partner and I are trying to conceive. How important is my
diet?
Extremely important, because nutrition has a direct impact on the potency of
your sperm. Research shows that poor eating habits and regular consumption of
alcohol, for instance, can lower the quality and quantity of sperm, making
conception more difficult. And since infertility is nearly as much a man's issue
as a woman's — up to 40 percent of infertility problems can be traced to men
— eating healthfully now will boost your chances of conceiving a child. You
can rekindle your love affair with cheese dogs after the pregnancy is confirmed.
Conception isn't the only reason to revamp your diet. Additional research
shows that dads who drink heavily — the equivalent of two drinks a day —
during the month prior to conception have babies who weigh on average 6.5 ounces
less than other babies. Low birth weight is a serious medical condition that can
affect your child's health and behavior for the rest of his life.
Which foods should I focus on?
Your diet should be every bit as balanced, varied, and nutritious as a
mom-to-be's diet during conception. Specifically, future dads should:
• Get planty of vitamin
C and other antioxidants; they cut the risk of damaged sperm and boost its
motility.
• Get more zinc
in your diet, at least 12 to 15 mg a day. Several studies show that even
short-term zinc deficiencies can reduce semen volume and testosterone levels.
• Increase your intake of calcium
and vitamin
D. Infertility researchers at the University of Wisconsin at Madison suggest
that consuming 1,000 mg of calcium and 10 micrograms of vitamin D each day may
improve men's fertility.
• Cut out or cut back on alcohol. While an occasional drink is generally
considered safe, studies show that daily consumption of wine, beer, or hard
liquor can decrease testosterone levels and sperm counts, and increase the
number of abnormal sperm in your ejaculate.
• Go cold turkey on recreational drugs, such as marijuana and cocaine.
Marijuana can decrease your sperm's motility and, like cocaine, it can affect
the brain chemistry responsible for releasing reproductive hormones. Drug use
can also cause birth defects.
Besides nutrition, what other factors should I
be aware of?
A host of lifestyle factors can be perilous to your potency. The good news is,
once you become aware of these often hidden fertility drainers, they are fairly
easy to avoid. Here's a sampling of the worst offenders:
• Hot tubs, saunas, and tight-fitting clothes. Testicles function
best when they keep their cool. "The boys" are happiest at 94 to 96
degrees, which is a couple of degrees cooler than normal body temperature.
Steamy spa equipment, snug jeans, synthetic shorts, and bikini underwear can all
overheat your testicles and inhibit sperm production. To protect your swimmers,
wear loose fitting pants and boxer shorts (the truth is, they look better, too).
• Bicycle seats. Impotence can be an unexpected and frightening side
effect of avid cycling. A study from the University of Southern California
School of Medicine found that a bicycle seat's steady pressure on the groin area
can damage arteries and nerves. There are some new ergonomic seats designed to
alleviate this pressure.
(See some examples made by Specialized on their Web
site.)
It also helps to periodically lift yourself off your seat when riding long
distances. Visit your doctor if you feel any numbness or pain or have erection
problems after biking.
• Rough sports such as football, hockey, soccer, basketball, baseball,
horseback riding, and even sex (hoo boy). The danger here is traumatic
injury to the genitals, which can hurt your ability to produce sperm or
ejaculate. If you do play contact sports (the ones that require clothes,
anyway), wear protective gear. When you're training for the bedroom Olympics,
just remember: Gentle is best when your goal is a baby.
• Stress. Studies from the Department of Physiology at the Medical
College of Ohio show that even minimal stress can cause a man's testosterone
levels and sperm count to drop. Chilling out can power up your potency.
• Workplace hazards. Exposure to radiation and chemicals can damage
sperm, lower sperm counts, and cause genetic defects in children, according to
research from McGill University in Montreal. If you're exposed to any hazards on
the job, ask for a temporary reassignment.
• Certain medications. Ask your doctor about the sexual side effects
of any prescription drugs you are taking. Many medications, including those used
to treat blood pressure, ulcers, cancer, seizures, colitis, irritable bowel
syndrome, and even bacterial infections can cause fertility problems and lower
sperm counts.
• Stop smoking. Do you need one more reason? Well consider this:
Recent research confirms that men who smoke have fewer sperm in their ejaculate.
Plus, kicking the habit now can help your family out later. Second-hand smoke is
dangerous for your partner and your unborn child.
The bottom line is, if you commit yourself to a few months of clean living,
healthy eating(that means plenty of fruit, vegetables, whole grains, low-fat
dairy products, and lean meats) and getting all nutrition supplements that
you need — and a safe (though admittedly tamer) lifestyle, you'll be in top
shape to father a child.
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