Contrary to conventional wisdom, it isn’t just women that need to think about fertility self-help. Many factors can affect your swimmers too! And even if fertility tests reveal your sperm is fine, there are still smart things you can do to give yourself the best chance of conception. Here, we address conception health for men.

If you’re not yet on the assisted conception route, there are strategies that might boost your odds. And if you are at that point and your partner is undergoing IVF, then it’s important to keep your strength up to support her, so read on to find out how.

1. Reduce your alcohol consumption
Trying for a baby can make for a stressful time. Waiting and hoping and wanting to support your partner through the ups and downs, and then worrying that you’re saying the wrong thing. With all this going on, it might be tempting to drink more often, in an attempt to reduce stress and ‘take the edge off’. But too much alcohol can affect sperm count and reduce your testosterone levels, lowering libido. What’s more, if she’s trying to get pregnant, your partner is probably reducing her alcohol consumption. Doing the same will be a gesture of solidarity that probably won’t go unnoticed. After all, you’re in this together and she needn’t be the one making all the sacrifices.

2. Exercise regularly
Now unlike drinking, this is a great way to reduce stress! Mentally and emotionally, exercise is a fantastic release – it lowers stress, stimulates happy endorphins and is a great way to enjoy a bit of man-cave me-time after a tough day. Crucially exercise also stimulates your blood circulation, and working out (especially resistance training) can boost your sex hormone testosterone – so get lifting!

3. Eat vitamin-rich foods
Studies have indicated a link between oxidative stress and male infertility. Oxidative stress is essentially when the balance in your body between free radicals and antioxidants is off kilter and too many free radicals have built up.

Dr Gorgy, Fertility Consultant at The Fertility & Gynaecology Academy explains: “While much research still needs to be done and there is no straight line between vitamin-rich foods and fertility, it is thought that a diet rich in antioxidants could be helpful, because antioxidants can help protect cells from free radical damage. Antioxidants are made by your body and can be present in foods. Some foods reported to be high in antioxidants include dark chocolate, blueberries, artichokes, kale and red cabbage. Lean protein, less empty carbs, and most of all plenty of nutrient-rich vegetables are generally a winner.”
In any event, eating better means feeling better!

4. Shrink down your stress levels
When we are stressed, our bodies release a hormone called cortisol. Cortisol can restrict testosterone, the key male sex hormone, which provides your sex drive. Indeed, one example study from Columbia University concluded that psychological stress can affect sperm and semen ‘quality…concentration (and) appearance.’ But don’t stress about stressing, just do what you can to trim the excess headaches out. For example you might need to delegate more at work, try some mindfulness apps, cut down on smartphone time, and crucially of course, exercise!

5. Count those blessings
As a devoted partner, you’ll want to be a rock for your other half because, let’s face it, she is the one who puts the really hard yards in, carrying and giving birth to your baby. But trying for that bundle of joy can be full of ups and downs, and there may be moments when it just feels exhausting. At those times it can be helpful to pause and count your blessings, remembering that you have each other, and no doubt many other wonderful things besides. Yes, that’s easier said than done, but it can help to lower those stress levels and keep you trucking on towards your dream of a baby of your very own.

Get Help From A Fertility Specialist

Have you been trying for a baby for a while? Want to check if everything is okay? It’s a fact of nature, but time is fertility – so the sooner any problem is discovered, the better the chance of conception success. Here at The Fertility and Gynaecology Academy we run meticulous tests and leave no stone unturned. If there is a problem, we can tell you exactly what it is and provide treatment that is second to none. Our success rates are excellent, and we also specialise in treating complex cases.

To find out more or book a consultation call the Fertility and Gynaecology Academy now on 020 7224 1880 or email