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Nearly 50% of reported cases of infertility these days are due to male infertility. And over the past couple of decades, overall sperm count among males has been cut in half.
This is concerning because a man’s sperm health is a crucial piece of the puzzle when it comes to a couple trying to get pregnant.
So, why is this happening? What are the sperm killers who are at fault?
Well, the short answer is this. When it comes to lifestyle factors and environmental toxins, sperm are highly sensitive.
Simple things that you do everyday without even thinking could actually harm sperm health. Habits like keeping your phone in your pocket all day or eating produce treated with pesticides do not bode well for sperm production. The good news is that once you are aware of what harms sperm health, you can make changes to reverse the damage.
In this article, we’ll do a deep dive into common sperm killers as well as ways you can improve sperm health.
But first, let’s recap the journey of sperm from ejaculation to conception. Because this is a key part of the puzzle of why sperm health matters so much.
When a man ejaculates, millions of sperm are swimming around in the seminal fluid. The end goal of these sperm? Travel from the vagina to the uterus to fertilize the female egg.
But along this complex path, most of the sperm die. And very few get anywhere close to the egg.
So to better the chances of fertilization, sperm count and sperm quality matter. A lot.
If the amount of sperm is reduced or their movement is abnormal, male infertility is a real possibility.
There is a bright side though: you can improve your sperm health. But it will take intentional changes to your lifestyle and environment. After about 64 days of making lifestyle changes, you can expect to see improvements in sperm health. This is because the sperm takes about 2 months to make its way from production to ejaculation.
Read More: Sperm Motility and Fertility: Boost Your Baby Chances
So for all the men who want to ensure their sperm health is in tip-top shape for conception, here are 9 sperm killers to avoid.
Sperm Killer #1: Heat
Excess heat is one of the most common causes of poor sperm health. Ever wonder why the testicles hang outside the body? Because it keeps them cooler and ensures an optimal environment for sperm production.
This is because increased heat can kill sperm or impair its ability to swim efficiently.
According to research, for every 1°C rise in the temperature of the testicles, there is a 14% decrease in sperm cell production. And the ideal temperature for normal sperm production in the testicles is 2-4°C lower than the rest of the body.
So what can be done to avoid exposure to excess heat that damages sperm?
Here are some specific actions that give sperm the best chance possible:
- Avoid using hot tubs or saunas for long periods of time. These can increase both your body temperature and the temperature of the testicles.
- Don’t wear clothes that are excessively tight around the genitals. This could increase the temperature of the testicles if worn for a lengthy amount of time. Instead, sleep in boxer shorts that keep the testicles cooler.
- Avoid putting anything on your lap that emits extra heat. A common culprit here is a laptop. Holding a hot laptop in your genital area for too long can increase the temperature of the testicles.
Sperm Killer #2: Radiation
Studies reveal that radiation also causes detrimental effects on sperm quality. Common sources of radiation include laptops, cell phones, microwaves, and even Wi-Fi.
This doesn’t mean you need to avoid modern technology altogether. But do limit or avoid direct exposure to sources of radiation. These include technologies that emit electromagnetic radiation or X-rays.
One study of 32 men tested the effects of cellphone radiation on sperm health. The healthy male participants avoided close contact between their mobile phone and genital area for 2 months. In other words, they kept their phones out of their pockets and their laps.
At the end of the 2 months, each of their semen samples was separated into two test groups. One sample was incubated normally. And the other sample was incubated with a mobile phone just 5 cm away.
The results showed that the samples that had close contact with the mobile phone had two issues. DNA fragmentation and a decrease in the number of sperm with progressive movement. This means these sperm would not be healthy enough to fertilize an egg.
Moral of the story? Keep your phone in your hand or bag and your laptop on the table.
Sperm Killer #3: High BMI
Keeping your BMI in check is important for overall health. But when it comes to sperm health, maintaining a healthy weight is especially critical.
A man who has extra fat (particularly in the abdomen area) may experience a dip in testosterone levels. This is because the fat cells convert testosterone into estrogen. Fat can also lead to a higher resistance to insulin which in turn decreases testosterone.
Having decreased testosterone levels poses male fertility challenges. This is because testosterone is a major hormone involved in regulating sperm production.
A Harvard School of Public Health study examined the correlation between obesity and sperm health. Compared to men of normal weight, the men classified as obese had a 42% increased risk of lower sperm count. The obese men also were also 4 out of 5 times more likely to produce no sperm.
These odds may sound alarming. But thankfully, there is good news. Losing even just 5-10% of your total body weight can lead to better sperm outcomes like count and quality.
Sperm Killer #4: Lack of sleep
It’s well-known that you need quality sleep to stay in good health. But not getting enough sleep can actually lead to sperm death. When your body is running on less-than-optimal sleep, it produces anti-sperm antibodies. These are antibodies that attack sperm because the immune system mistakes them as harmful.
Not catching enough Z’s also leads to oxidative stress. Oxidative stress occurs when there is an overproduction of molecules that lower your antioxidant levels. This is not good for your health because you need antioxidants to prevent cell damage and fight off disease.
Besides harming your overall health, oxidative stress can wreak havoc on your fertility by causing DNA fragmentation or the death of sperm cells. This is an easy fix though. Just get a consistent 6 – 8 hours of sleep each night. This will ensure your body gets the rest it needs to ward off the effects of oxidative stress.
And fun fact! Sperm production is at its peak just after a good night’s rest when testosterone levels are high. So having morning sex could give you an extra boost when trying to conceive. In a 2018 study, researchers found that semen samples produced before 7:30am had the highest sperm count and quality.
Read More: When to Have Sex When You are Trying to Get Pregnant?
Sperm Killer #5: Taking testosterone supplements
Another factor that negatively impacts sperm health and male fertility? Taking testosterone supplements.
Performance supplements that contain testosterone are not good for male fertility. Yes, you need high levels of testosterone to be fertile. But taking testosterone supplements is not the answer. These supplements hamper your body’s natural production of this hormone. This then puts the brakes on sperm production.
Only testosterone produced within the testes is helpful for sperm production. So while it may seem like taking testosterone supplements could be helpful, external testosterone is not useful for improving sperm count. It actually has the opposite effect.
In fact, studies have shown that after just 4 months of using a testosterone supplement, sperm count is reduced by 65%.
If possible, avoid testosterone supplements at least 3 months prior to TTC. After 3 – 4 months of discontinuing testosterone usage, it is common to see a boost in sperm count again.
Of course, talk to your doctor before changing up any prescribed supplementation.
Sperm Killer #6: Smoking and using recreational drugs
Smoking or using any sort of recreational drug can lead to fertility problems in men. Studies have shown that even men who smoke about 10 cigarettes daily can experience adverse fertility effects.
One particular study looked at sperm quality for a group of over 1780 men seeking fertility diagnostic testing. The group included both smokers and non-smokers. The results showed that the smoking men had a 17% decrease in both sperm count and sperm motility.
Something else to keep in mind is secondhand smoke. A male partner who smokes around his female partner can cause her to have fertility problems as well.
One study tested over 300 women undergoing IVF who were exposed to secondhand smoke. Unfortunately, these women experienced significantly lower rates of both implantation and pregnancy.
Recreational drugs like marijuana, cannabis, and opioids also pose a threat to male fertility. This is because many of these substances decrease the levels of natural hormones such as LH and testosterone. When these hormones are lower than normal, it hinders sperm production.
So when it comes to smoking or recreational drugs, it’s best to avoid them all together. They are harmful not only for your fertility but also for your overall health.
Sperm Killer #7: Drinking alcohol
It’s no secret that pregnant women should avoid drinking alcohol. It has been correlated to birth defects and other adverse pregnancy outcomes.
But studies show that alcohol consumption also has negative consequences on male fertility. Here’s why!
When you drink alcohol, your hormones get out of whack. Estrogen levels rise and your FSH, testosterone, and LH levels decrease. All of these hormones are key players when it comes to producing healthy sperm. So regular drinking that affects the natural amounts of these hormones disrupts the body’s sperm production.
Indulging in an occasional alcoholic beverage won’t hurt. But men should definitely keep consumption to a minimum when TTC.
Sperm Killer #8: Pesticides
In the current modern world of mass-produced food, much of the food we consume contains pesticides. These types of chemicals are used to preserve crops.
Sadly though, pesticides negatively affect fertility in men and women. There are actually over 100 pesticides that are known to disrupt the endocrine system and harm fertility.
A Harvard study examined men who consumed large quantities of foods with pesticides. Not surprisingly, these men had lower sperm counts and decreased motility.
So to the best of your ability, choose “USDA Organic” foods. To earn this label, the produce must be grown without pesticides and synthetic fertilizers.
Sperm Killer #9: Toxicity from heavy metals
Heavy metals like lead, copper, and mercury have also been linked to poor sperm production and testicular function.
Anyone can be exposed to heavy metals that are found in the environment (air and water) as well as in food products. But you are most likely to experience heavy metal toxicity if you have a certain occupation that increases your risk of exposure.
Workers at risk for heavy metal toxicity include:
- Artist
- Painter
- Hairdresser
- Manicurist
- Mining worker
- Construction workers
- Rubber industry
- Plastic industry
- Metal industry workers
Concerned because you or your partner work in one of these industries? Don’t panic! But if you are trying to conceive, be sure to speak to your doctor ASAP.
Takeaways: How to improve sperm quality?
We’ve covered a ton of lifestyle choices and environmental factors that harm sperm quality. But even if you’ve been exposed to any of these sperm killers, there’s still hope for your fertility.
So how can you improve sperm health?
Here are a few suggestions within your control to increase sperm count and improve sperm motility:
- Avoid using hot tubs and saunas.
- Wear loose-fitting garments that don’t overheat your genital area.
- Keep cell phones and laptops away from your body when possible.
- Exercise for 30-60 minutes daily.
- Get at least 6-8 hours of sleep every day.
- Don’t use testosterone supplements.
- Avoid smoking and recreational drugs, and limit alcohol intake.
- Choose organic produce that is free of pesticides.
- If you are at risk of heavy metal toxicity due to your profession or living conditions, get tested.
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- The Impact of High Ambient Temperature on Human Sperm Parameters: A Meta-Analysis – PMC
- Radiations and male fertility – PMC
- The influence of direct mobile phone radiation on sperm quality – PMC
- Excess weight may affect sperm production, reduce fertility in men | News | Harvard T.H. Chan School of Public Health
- Contraceptive efficacy of testosterone-induced azoospermia in normal men. World Health Organization Task Force on methods for the regulation of male fertility
- The Effects of Cigarette Smoking on Male Fertility – PMC
- Male subfertility and oxidative stress – PMC
- Diurnal and seasonal changes in semen quality of men in subfertile partnerships – Taylor Francis Online
- Pesticides result in lower sperm counts
