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Men, when it comes to fertility, you truly are what you eat
BY SIMONE J. SMITH
When we talk about infertility, the conversation often centers on women. It’s understandable—female infertility has been widely: studied, discussed, and addressed. The numbers are concerning, and the impact is deeply personal for so many, but what if we’re missing half the picture? While the rise in female infertility has captured attention, what’s less discussed is male infertility. So, why is male infertility still in the shadows?
Male infertility is more common than most people realize. We tend to overlook it, possibly because of the social stigma that surrounds it. Men often feel that acknowledging fertility issues is somehow a reflection of their masculinity, but the reality is far more complex.
Male infertility can be caused by several factors. Lifestyle choices, such as smoking, excessive alcohol consumption, and drug use, can significantly impact sperm health, and it doesn’t stop there—environmental factors, such as exposure to pesticides, chemicals, and even heat, can also reduce fertility. Then, there are genetic and medical conditions like: low testosterone levels, varicoceles, and infections that directly affect sperm quality
Over the past few decades, scientists have noted a disturbing trend—a significant decline in sperm count and quality across the globe. Research indicates that sperm production has taken a significant nosedive since the 1900’s, putting male fertility and overall health at risk. A meta-analysis conducted by Carlsen et al. in 1992 reported a worldwide decline in sperm counts from 1938 to 1990. More recent studies have reinforced this alarming trend, with a review suggesting that global sperm counts have plummeted by more than 50% over the past 50 years. Another study found a staggering 51.6% reduction in average sperm count worldwide between 1973 and 2018, with the decline becoming even steeper after 2000.
Time to look at the science behind all of this. Bear with me. Environmental toxins lack of exercise and movement, and life stresses play major roles here, but so do dietary fats. Enter PUFAs, which have infiltrated modern diets, replacing the good old, saturated fats and animal fats that our ancestors thrived on. PUFAs are a type of fat found in various foods and oils. They are essential fats, meaning the body cannot produce them, so they must be obtained through the diet.
One study found that men suffering from varicocele (a condition where veins within the scrotum are inflamed which negatively impacts fertility) had significantly higher levels of omega-6 PUFAs compared to healthy men. One of the biggest dietary shifts has been an increase in linoleic acid (LA). LA is an omega-6 PUFA that is high in vegetable/seed, various nuts and seeds and conventional pork and chicken. Some of the LA we consume is used for energy, or as structural components in our bodies. Some is converted into a compound called arachidonic acid (AA) through a series of chemical reactions. One study demonstrated that AA plays a significant role in suppressing male fertility.
It’s crucial to remember that male fertility is not just about quantity, but also quality—how healthy the sperm are, their shape, and their ability to move effectively. These factors are all essential to conception. Often, couples may spend years focusing solely on the woman’s health, only to later discover that male infertility was a contributing factor all along.
Breaking the silence around male infertility is key. Men need to know that they’re not alone—and that there are steps they can take to improve their fertility. Medical treatments, lifestyle changes, and even preventive measures can make a world of difference. Men: let’s take a look at how we can assist with your sperm health. The good news is that there are simple lifestyle and dietary changes you can make to improve the quality of your sperm DNA and boost your overall reproductive health.
Maintain a healthy weight: Losing body fat has been shown to improve testosterone in overweight male subjects. Start eating a calorie amount appropriate for your needs, cook most of your meals from home, hit a consistent daily step count, and exercise regularly
Manage stress: Develop healthy sleep habits, as high levels of cortisol can negatively impact testosterone production.
Improve metabolic rate with carbs: Dietary fats are of course an important part of a healthy dietary strategy.
Reduce PUFA consumption: What you eat every single day plays a huge role in determining your overall health status. To improve fertility, it is beneficial to reduce your PUFA consumption by cutting back on vegetable oils, processed foods, conventional chicken/pork, and excessive nut, and seed consumption. Opt for healthier sources like tallow, butter, dairy fat, low-PUFA eggs, dark chocolate and coconut oil.
Men, it’s time to face the facts: what you eat matters, not just for your overall health, but for future generations. It is time to make adjustments to your diet and lifestyle. Male infertility may still be underreported, but the tide is turning. By raising awareness, addressing the root causes, and encouraging open dialogue, we can ensure that both men and women receive the support and care they need on their journey to parenthood.
REFERENCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10224010/
https://www.cnn.com/2022/11/18/health/sperm-counts-decline-debate/index.html
https://childrenshealthdefense.org/defender_category/health-conditions/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5675356/
55% of Sperm Samples Contained High Levels of Glyphosate Weedkiller