Reproductive health has recently become a topic of much discussion in Singapore, largely thanks to a rise in male infertility and dropping birth rates. Traditionally, frank discussions of reproductive health were taboo and it was not unusual for men with sexual health issues to keep silent. Fortunately, more men than ever have overcome the stigma associated with their reproductive health and are freely discussing such topics and booking appointments with urology experts. This signals a sea change in attitudes towards these sensitive matters.
The increased openness in men’s health topics couldn’t come at a better time. There’s mounting evidence that sperm quality at conception may affect the resulting child’s long-term health, giving reproductive health a different dimension outside of procreation and self-esteem.
Taking all this into consideration, men who wish to conceive a healthy child may want to follow the tips below to further improve their reproductive health. Even if you don’t necessarily want a child right now, many of the guidelines presented can still improve one’s quality of life, all while preparing you for optimal outcomes should you decide to be a father.
1. Quit Smoking
If you smoke, the best thing you can do to improve reproductive health outcomes is to quit. Smoking has multiple negative effects on male reproductive health, including hardening fine blood vessels in reproductive areas, lowering sperm count, and directly damaging sperm DNA. Men who quit smoking typically enjoy a boost in both the quality of lovemaking and fertility. Thus, if you smoke, quitting needs to be your number one priority.
2. Maintain a Healthy Weight
After quitting smoking, controlling your weight is the next best thing for your reproductive health. Being within a healthy weight range has positive correlations with sex drive and also maintains sperm quality. Engage in at least 30 minutes of physical activity every day and keep a close eye on your daily caloric intake for peak reproductive health.
3. Engage in Moderate Exercise
Besides helping you maintain an ideal weight, getting your recommended 30 minutes of daily exercise also improves blood flow, hormone levels, and mood—all of which are essential for good reproductive functioning. To enhance these benefits, prioritise cardio exercises like cycling and swimming over strength training. Regular cardio helps increase your stamina and shortens recovery times, improving both the frequency and quality of lovemaking sessions.
4. Consume Foods Rich in Antioxidants
It’s not just the caloric value of your meals that you need to monitor. Some foods also have nutritional properties that could protect your sperm’s DNA. If you’re concerned about sperm health, foods high in antioxidants like berries, nuts, and leafy greens may help keep your sperm resistant to damage.
5. Avoid Stressful Situations When You Can
Though occasional bouts of stress are nothing to worry about, chronic stress can disrupt how your body produces hormones and thus negatively impact sperm production. Rethinking your daily habits to avoid stress will get your reproductive health in check; you may also want to explore stress-busting techniques like meditation to reduce stress levels.
6. Get Enough Sleep
Speaking of stress, the best way to beat stress is to get enough sleep. Quality sleep regulates hormone production, keeping your testosterone levels high and priming you for more frequent encounters. Aim for 7 to 9 hours of uninterrupted sleep each night to support optimal mood and sperm health.
7. Consider Taking Nutritional Supplements
Ideally, you should be getting most of your nutrition from your diet. However, busy modern lifestyles can make healthy eating and improved reproductive health more challenging. Vitamin and antioxidant supplements may help you get the nutrition you need to maintain healthy sperm cells and reproductive function.
8. Practice Safe Sex
If you’re not trying to conceive yet, practising safe sex will be important for avoiding future health problems. Sexually transmitted diseases can directly impact sperm health and sexual function, so keeping yourself safe today should ensure that you’re able to pass on your genes tomorrow.
9. Limit Alcohol Intake
If you’re aiming to conceive, just avoid booze altogether. While it’s true that a bit of alcohol can sometimes get you in the mood, even a single drink can impair your short-term sexual performance. Even worse, regular drinking can damage your sperm and cause premature ejaculation, which is about the last thing you want if you’re trying to conceive.
10. Limit Soy Intake
Though more research is needed, there is some evidence that high levels of soy consumption may interfere with sperm production. The effect is probably minuscule for most people but definitely worth considering if you’re vegan or consume high amounts of soy products.
Good reproductive health is often a matter of physical fitness and understanding how your body’s hormone production reacts to external stresses. For reasonably healthy individuals, managing relative fitness and hormones are generally the only interventions needed to facilitate procreation. More persistent problems with conception and sexual function, however, may need to be examined by a qualified urologist. Chronic reproductive problems can be the result of a serious underlying issue, so make sure to make an immediate appointment if you’re unable to conceive after 6 to 12 months of trying.