Male fertility: How to improve your chances of becoming a dad

Are you and your partner planning to start a family? Although it is the woman who conceives the baby, the role of a man in getting her pregnant is crucial. For fertilization to occur, your sperm must be healthy and strong enough to reach and penetrate the woman's egg.

Having sex around the time your partner ovulates will increase the chances of conceiving. In order to improve your chances of becoming a dad sooner, you can try incorporating these healthy lifestyle changes in your daily routine.

Keeping your testicles cool may help to keep your sperm quality intact. If your job involves working in a hot environment, make sure you take regular breaks at a cooler space. If your work involves sitting for long periods, then try to get up and move around regularly throughout the day. It is also believed that wearing tight underwear can increase your testicle temperature. Wear loose-fitting underwear such as boxer shorts while trying for a baby.

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Smoking can reduce your fertility to a great extent by making it difficult for the sperm to make their way to a fallopian tube and fertilize an egg. If you are a smoker, you should stop smoking if you want to become a dad.

A research published in SAGE Journals found that heavy smoking (> 20 cigarettes/day) was associated with a decreased sperm count. They also found that moderate/high alcohol consumption (≥ 15.4 g/day) was associated with an increase in morphologically abnormal sperm. Limiting alcohol intake when trying to conceive may help to boost your fertility.

Eating a balanced diet regularly and maintaining a healthy weight is essential to keep your sperm in a good condition. This includes eating at least 5 portions of fruits and vegetables every day; and eating meals on higher fibre and starch like potatoes, bread, rice or pasta. Also include beans, pulses, fish, eggs, meat, and some dairy or dairy alternatives in your diet.

If you're overweight and trying for a baby, you should try to lose some weight with a healthy diet and regular exercise. Being overweight can affect your sperm’s quality and quantity.

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Stress can lower your sex drive which reduces how often you have sex, which may lower your chances of conceiving. Severe stress can also limit sperm production. Studies have found that men who feel stressed too much and too often are more likely to have decreased testosterone levels, lower sperm count, abnormal sperm production, and decreased sperm motility. So when trying to get pregnant, learn how to relax and take mindful and peaceful steps to reduce the stress you take in your daily life.