When your hopes and dreams rely on having a baby, mutual fertility health is your best chance of getting what you want – a healthy, bouncing baby. Achieving this goal means you need to find out how to improve sperm quality and how to improve egg quality. Once you understand these concepts, you can work as a team and have fun on your new journey. So let's find out what affects sperm quality and egg health and what you can do about it.
Understanding Sperm Health: Quantity, Movement, Shape
When you want to start a family, sperm health matters, and male fertility relies on three main factors. These are the quantity of sperm, their motility, and their shape.
Sperm quantity: A man must have approximately 15 million sperm per milliliter for every ejaculation to fertilize an egg and result in pregnancy.
Motility: Healthy sperm must be strong swimmers to reach eggs. To move through the cervix to get to the fallopian tubes is quite a mission, so the sperm must be able to get to where it needs to go. Of the 15 million sperm per milliliter, at least 40% must be mobile for conception.
Shape: The ideal sperm shape has an oval-shaped head and long tails. This shape helps propel the sperm to its destination.
What affects sperm quality? Age, hormonal imbalance, testicular damage, and testicular disease affect sperm quality. Sluggish sperm, or secondary hypogonadism, sexually transmitted diseases, and lifestyle, as well as sperm production and quality.
How to Improve Sperm Quality
Starting a family is an exciting time, so you want to do whatever you can to ensure a healthy pregnancy and baby. By boosting your sperm quality, you can play your role.
Sperm Temperature Regulation
Cool testicles often mean happy sperm. Keep that underwear loose to regulate testicular temperature if you're planning a pregnancy, and get up regularly to allow air movement in this region if you're at a desk job. Likewise, if you work outdoors, do whatever is necessary to keep them cool.
Exercise
Stay active and maintain a body mass index (BMI) below 29 if you are starting a family. Lower weight and more physical activity (other than cycling) all improve health and support sperm health.
Avoid toxins
Stay away from processed meats and foods, soy, recreational drugs, alcohol, and cigarettes. Also, speak to your healthcare provider about any prescription or over-the-counter medicines you are taking. Another major toxin is stress which you should avoid whenever possible as it causes significant damage to your overall health.
Nutritious Diet
Eat a balanced diet of no less than five portions of fruit and vegetables daily. Stick to carbs like potatoes, pasta, rice, and wholegrain bread. Eat enough protein like meat and fish from reputable sources (preferably organic) and include dairy in your daily diet.
If eating healthily is a challenge, make sure you always have snacks on you, like walnuts, raisins, or dried fruit. In addition to a healthy diet, you may include supplements like Premama®'s Fertility Support for Him to add nutrients like zinc to support sperm health.
Understanding Egg Health
Female fertility refers to being able to conceive a child. This intricate process depends on how many chromosomes are in the egg and the quality of its energy source.
Several factors impact female fertility, including:
- Ovulation problems with irregular periods and releasing eggs
- Uterine, cervical growths, or endometriosis
- Scar tissue (adhesions) around the pelvis or uterus
- Issues with fallopian tubes, like damage or blockages preventing eggs from moving into the uterus
- Premature menopause (before 40)
- Aging affects egg health, especially closer to 40 and older
How to Improve Egg Quality
You can improve egg quality through self-care. This means keeping your BMI between 18.5 and 24.9. You should follow an active lifestyle and eat well to achieve this goal. Getting enough sleep and practicing stress reduction techniques like listening to music and doing fun stuff with your partner should also be a part of your agenda.
Good nutrition means eating balanced meals containing healthy portions of protein, fruits and vegetables, carbohydrates, and healthy fats. Regular exercise, proper hydration, and staying calm improve the blood flow to the eggs, supporting their health.
Part of self-care also means avoiding toxins like smoking, alcohol, and caffeine. Insufficient or poor-quality sleep creates stress, as does working night shifts, which messes with sleep and hormones.
Speak to your healthcare provider if you have had or have any sexually transmitted disease, as this impacts egg health and may require expert management. Besides, if you have any concerns about your age or egg quality, consider freezing your eggs.
As with sperm health, supplements can help increase certain nutrients in your diet. In that case, consider taking Premama® Fertility Support for Her, as this supplement is designed to support female fertility and ovulation.
How to Boost Sperm and Egg Quality Together
Men should learn how to improve sperm quality, while women should focus on how to improve egg quality. By working together as a couple, you can make the necessary lifestyle changes to support a viable conception and deliver a healthy baby.
Take this journey together and support each other through optimal nutrition, exercise, destressing, and supplementation. Maintaining open communication channels and mutual support are the foundations of realizing your aim of starting a family. Through collaboration, your dream of boosting your fertility can become a reality.
Conclusion
The theory is simple, if challenging, and the practice can be equally challenging but fun. However, if you want a child, learning how to improve sperm quality should be a priority. Likewise, improving egg quality is essential for fertility and having a baby.
Use the advice in this article to elevate your reproductive health because small lifestyle changes can produce big results. Still, we recommend that you discuss your journey with a healthcare professional to keep your dream on track.
And - always remember that Premama® has your back with a range of products to support your reproductive health.
