Habits That Reduce Sperm Quality

In this article, I will try to increase our dominance over the factors we can at least control by touching upon habits that reduce sperm quality, but first, I would like to briefly address the question "what is sperm quality?".

Let's Get to Know the Concept of "Sperm Quality"

Although sperm count comes to mind first when sperm quality is mentioned, sperm quality is linked to multiple factors and is fundamentally evaluated based on criteria such as sperm count, sperm motility, and sperm morphology.

• Sperm Count: The presence of at least 15 million sperm in 1 milliliter of ejaculate expelled from the body after ejaculation is a criterion indicating an ideal sperm count. The presence of fewer sperm will reduce the probability of sperm cells fertilizing the egg.

• Sperm Motility: Another element regarding sperm quality is sperm motility. Although having an ideal sperm count is important, sperm must move in a forward direction (progressive motility) and at sufficient speed to complete their journey toward the egg. If at least 40% of a man's sperm do not move in a forward direction, the probability of conception may decrease.

• Sperm Morphology: Finally, I would like to convey information about morphology. Morphology is a term referring to the shape or structure of the sperm. The head part of a normal and healthy sperm is oval-shaped and has a long tail part. A low number of sperm that are normal in shape and structure can bring the risk of male infertility to the agenda.

As can be seen, sperm quality is too comprehensive to be reduced to a single parameter. Therefore, lifestyle habits can affect sperm values in different ways. Although congenital or acquired diseases can reduce sperm quality, it is important not to ignore the potential impact of lifestyle.

You Must Pay Attention to Your Lifestyle for Sperm Quality

1. Quit Smoking In the results of a scientific study published in European Urology in 2016, it was shown that smoking affects sperm count, sperm shape, and sperm motility. Data exists indicating that sperm concentration decreases by 23% and DNA damage in sperm increases in men who smoke. Smoking harms general health and can also lead to erectile dysfunction. In other words, smoking can increase the risk of both male infertility and sexual dysfunction.

2. Watch Out for Excess Weight! Sperm quality decreases as weight is gained; to express it more specifically, I can say that every extra 9 kilograms (approx. 20 lbs) increases the risk of infertility by 10%. Excess weight disrupts the body's hormonal balance, reduces the release of testosterone (male hormone), affects vascular health, and increases the risk of developing systemic diseases.

3. Healthy and Balanced Diet is Important There is a linear connection between healthy eating and our general health. The foods we choose to consume are critically important for the correct functioning of our body, let alone providing weight balance. Research is also in this direction; consuming vegetables and fruits containing antioxidants ensures the neutralization of free radicals in the body and the reduction of oxidative stress. Thus, it becomes possible to preserve sperm health.

4. Control Testicular Heat Testicular temperature being higher than ideal can damage testicular functions. While varicocele disease is an organic cause that causes testicular temperature to rise, actions such as wearing very tight underwear, visiting saunas and Turkish baths frequently, using a laptop on the lap, and sitting for very long periods should be avoided.

5. Abandon a Sedentary Lifestyle A distinctively active lifestyle should be adopted to maintain weight balance, reduce stress, and increase self-confidence. Doing sports also increases sperm quality by increasing testosterone release. However, very intense and long-lasting workouts can create the opposite effect.

Conclusion

In addition to adopting all these habits to protect reproductive health, it is important to restrict alcohol consumption, stay away from excessive stress, reduce exposure to toxins, protect the testes from trauma, and be careful against sexually transmitted diseases.

In cases where pregnancy does not occur despite 1 year of unprotected sexual intercourse, couples should be evaluated simultaneously by gynecologists and urologists. Thus, the factor preventing pregnancy can be identified, and treatment processes can be initiated in line with that factor.