1: Quit smoking if you smoke. Smoking increases DNA damage in sperm cells, and heavy smokers have a 50% lower likelihood of getting their partner pregnant.
2: Exercise regularly. Exercise activates the body's antioxidants and helps counteract DNA damage in sperm cells.
3: Lose weight if you are overweight. Obesity can affect sperm production and reduce sperm quality in men. Additionally, being overweight increases the risk of the testicles becoming trapped and overheated between the thighs. Heat also increases the risk of DNA damage.
4: Reduce alcohol consumption. Alcohol increases the risk of DNA damage and affects the quantity of sperm cells. If a man stops drinking alcohol or significantly reduces his consumption, the effects can be measured after three months. A Danish study involving over 1000 young men showed a deterioration in sperm quality with five weekly drinks. If a man consumed over 25 drinks per week, sperm quality was significantly impaired. Additionally, alcohol can also cause impotence and decreased libido.
5: Use dietary supplements.
1: Eat a plant-based diet that is varied and not excessive.
2: Consume more vegetables and fruits. The recommendation is to consume 600 grams of fruits and vegetables per day.
3: Reduce meat consumption and choose legumes and fish instead.
4: Include whole grains in your diet. Aim for a minimum of 75 grams of whole grains daily, or even more.
5: Opt for plant oils and low-fat dairy products. Consuming 250 ml of milk or dairy product daily is sufficient as part of a varied diet.
6: Limit intake of sugary, salty, and fatty foods. Refer to the food pyramid from the National Board of Health for guidance.
7: Stay hydrated with water. It is usually adequate to consume 1-1.5 liters of fluids per day.
As soon as you and your partner decide that you want to become parents, we recommend that you start taking SwimCount™ SpermCare.
It can be beneficial to start taking it 3 months prior to the desired conception, as sperm production takes approximately 3 months.