When a couple decides to seek pregnancy, many times the focus is on the woman’s health. However, fertility is a shared function. The male body also needs to meet certain conditions for fertilization to occur. Understanding that men’s reproductive health is as decisive as women’s, allows informed and, above all, preventive decisions to be made.
Although sperm production occurs continuously throughout life, there are multiple factors that can affect their quality, quantity, or motility. Some are genetic or the product of medical conditions, but many others depend on lifestyle, diet, hormonal balance or even emotional state. The body responds as a complete system, and for the sperm to arrive in good condition when meeting the egg, that entire system must be working well.
Therefore, talking about the care that men should take to achieve a pregnancy is talking about a comprehensive vision. It’s not just about avoiding harmful habits or consuming supplements, but about looking at how the body, mind, and emotions relate to male fertility.
Physical health: the first terrain for male fertility
The overall health of the body directly influences sperm quality. Having a healthy weight, managing physical stress and avoiding prolonged exposure to high temperatures in the genital area are essential measures. For example, frequent use of saunas, lap wearables, or tight-fitting underwear can increase testicular temperature and decrease sperm production.
Moderate exercise is a great tool, but it must be balanced. Excessive high-intensity physical activity, such as that practiced by some high-performance athletes, can alter hormone levels and decrease sperm production. In these cases, more is not always better. The body needs a balance between movement and rest.
Food: nourish from the inside
The quality of sperm is also deeply influenced by what is eaten. Vitamins such as C, E and minerals such as zinc or selenium play an important role in the production and protection of sperm. Diets high in antioxidants, present in fruits, vegetables and healthy fats such as avocado or olive oil, favor a more fertile environment at the cellular level.
Conversely, frequent consumption of alcohol, ultra-processed foods, refined sugar, and saturated fats can negatively affect seminal quality. The recommendation is not to fall into a restrictive diet, but rather a conscious, varied diet adapted to the man’s lifestyle.
Hormonal factor: the balance that is not seen, but is felt
In the male body, hormones such as testosterone, FSH (follicle-stimulating hormone), and LH (luteinizing hormone) regulate sperm production. When any of these levels is altered, fertility can be compromised.
Some symptoms can alert you to possible hormonal imbalances: changes in libido, decreased muscle mass, constant fatigue or mood alterations. In these cases, it is key to consult with a specialist to assess whether there are any underlying medical conditions, such as hypogonadism, and treat them in time.
It is also important to be careful with the use of anabolic steroids, as they can inhibit the natural production of testosterone and consequently seriously affect fertility.
Mental and emotional health: the other silent pillar
Although it often goes unnoticed, mental health has a profound impact on male fertility. Chronic stress, anxiety or depression can alter hormone production and, therefore, the spermatogenic process. In addition, emotional state influences the quality of sleep, food, and overall energy of the body, creating a domino effect that can affect reproductive function.
In the process of seeking pregnancy, it is common for men to feel pressure, frustration or uncertainty, especially if there are difficulties. That is why it is essential to normalize psychological support and open spaces where he can also express what he feels and receive professional guidance.
Taking care of male fertility is not about making drastic changes or living in fear of every decision. It is about becoming aware that the body needs certain care, that habits matter and that reproductive health is a shared responsibility.
At Fertivida, we accompany couples from a comprehensive perspective, also including the evaluation and guidance of the man at each stage of the process. If you want to know more about how to optimize your male fertility, you can schedule an appointment with our specialists.
