In Understanding your semen analysis, part 1, we broke down what your male fertility test results actually mean. Now, it’s time to turn that understanding into action.
Sperm production is a continuous cycle of creation and maturation – meaning that although you produce sperm every day, a full regeneration cycle (spermatogenesis) takes roughly 70–90 days.
There’s a real opportunity to support the development of healthier sperm going forward. From diet and exercise to sleep and stress, the right changes can genuinely make a difference to your sperm health over time.
What actually improves sperm quality
Lifestyle changes to improve sperm health include:
1. Reducing heat exposure
Sperm production is sensitive to temperature. So keep your testicles cool by:
- Avoiding saunas, hot tubs and heated car seats
- Limiting laptop use on your lap
- Choosing loose-fitting underwear.
2. Optimising your diet
Nutrients with antioxidant properties can help protect sperm from oxidative damage. Focus on increasing your intake of:
- Fresh fruits and vegetables
- Nuts, seeds and whole grains
- Lean protein
- Healthy fats.
3. Addressing oxidative stress
Oxidative stress is a key driver of sperm dysfunction and DNA damage. Prioritise:
- Stopping smoking or vaping
- Limiting alcohol consumption
- Avoiding environmental toxins where possible
In select cases, some supplements may benefit sperm health. These should be discussed with your fertility specialist, who can advise if they are appropriate for you.
4. Maintaining a healthy weight and exercise balance
Carrying excess weight is associated with reduced sperm quality. Try to regularly engage in moderate exercise, which improves hormonal balance, reduces stress and helps with your general physical and mental wellbeing.
5. Prioritising sleep and stress management
Hormonal regulation, including testosterone needed for sperm production, relies on quality sleep and low stress – factors that are often underestimated in male fertility. Work on:
- Getting adequate sleep (7–9 hours)
- Managing your stress levels, particularly if you have chronic stress.
6. Reviewing your medications and medical conditions
Certain medications, including synthetic hormones like anabolic steroids, and underlying health conditions can impair sperm production. A simple review with your GP or fertility specialist is often invaluable, as it can flag issues you might not otherwise think to raise.
When should you seek help?
A fertility assessment, including a semen analysis, is worth considering if conception hasn’t occurred after:
- 12 months (if your partner is under 35 years)
- 6 months (if over 35 years).
Seeking an assessment earlier is also welcomed, particularly if you have any concerns based on your medical or family history. Importantly, doing so early means we can step in sooner if anything needs addressing, which often leads to better conception and pregnancy outcomes.
Moving forward, together
A semen analysis is not just a set of numbers – it’s a window into a man’s overall health and one of the most sensitive barometers of male health available. On occasion, a semen analysis can even uncover important underlying medical conditions.
At Newlife IVF, our fertility specialists take a considered approach, which includes:
- Explaining what the results mean. Many patients arrive feeling distressed, worrying unnecessarily about their results – and in most cases, their minds can be quickly put at ease
- Interpreting results holistically, in the context of your broader health and history
- Focusing on modifiable factors – the things that can be changed
- Empowering you with practical, achievable steps to help you move forward.
The technology available today is remarkable. Even in cases where no sperm is detected in the ejaculate, there’s often still a path forward (and, hopefully, a pregnancy at the end of it).
So if you have any concerns at all, please don’t hesitate to seek advice. Call us on (03) 8080 8933 or book an appointment online with one of our fertility specialists.
