As the man ages, his whole-body ages with him too, which ultimately makes his organs weak and old. However, there are ways to boost fertility after 40. We listed the top 5 tips for boosting fertility after 40.
- Exercise regularly
We know that this was not what you were expecting, but, unfortunately, there is no magic pill that can improve fertility, yet. With age, in both, men and women, fertility becomes a challenge. This does not mean that you cannot have a kid. Maintaining a healthy lifestyle which includes regular exercise not only keeps you away from diseases but, it is known to have some visible effects on fertility. Research shows that physically active men have higher testosterone levels as well as higher sperm production and better semen quality.
As per Northwestern Medicine, testosterone, commonly referred to as the male “sex hormone,” plays a significant role in enhancing mood, libido, muscle mass, and strength. Studies indicate that after exercise, testosterone levels experience temporary increases, lasting anywhere from 15 minutes to one hour, with variations depending on the individual. Notably, younger men tend to experience a more substantial post-exercise boost in testosterone levels.
It has been recommended that exercising for at least an hour on a regular basis can boost fertility in men. It can also help you a lot if you’re obese and have an unhealthy lifestyle which negatively impacts sperm quality. However, you should know where to draw the line as too much exercise can also impact sperm production negatively. Try balancing it.
- Fiber-rich food
The proverb ‘you are what you eat’ is totally on point when it comes to this. Yes, altering your food habits can actually improve your fertility. Want to know how? So, take a guess at what semen is made up of. Actually, all your bodily fluids come directly or indirectly from the food you eat. Semen includes amino acids, citric acid, phosphorus, potassium, and lastly, fructose, or fruit sugar, which is mainly responsible for the nourishment of the sperm.
Good fiber and antioxidant-rich diet can not only help in enhancing the sperm quality but also helps in maintaining an erection. Whereas, a high fat and animal protein diet can be potentially harmful to the sperm in some cases. Processed meats, soy foods, high-fat dairy products are can negatively affect the sperm’s health, while we recommend a lot of fruits and veggies, fish, and walnuts to nourish your potential babies.
- Avoid unnecessary medication
Research suggests that men who take over-the-counter medicines too frequently experience infertility more than men who do not take them. Whereas, in cases where men are taking prescription medicine for issues like high blood pressure or diabetes or the ones who take regular medicines are also more likely to experience infertility. Some components of the medicine negatively affecting sperm quality or even quantity.
Few medicines also affect sperm motility, which is the movement of the sperm which is required for it to travel to the reproductive tract of the female. Less sperm motility means that the sperm will not be able to reach the egg and hence, no conception takes place. However, some medications are available that can boost fertility in some cases but they shouldn’t be taken unless absolutely necessary due to their side effects. You should visit an endocrinologist and get a checkup done first. There is always an alternative.
- Ditch smoking/alcohol
But seriously, not only is it bad for your overall health, it is proven that smoking and alcohol, both, can affect your sperms. And it’s not only about producing sperms but also about them being motile, and swim to your partner’s egg. This requires them to be healthy. It has been observed that sperm count can be improved within 3 months of quitting smoking or alcohol. Of course, it will not be instant.
And nor is it going to be easy. You need to cut down your alcohol intake to not more than 3 to 4 units in a day, initially. But if you’re a chain smoker, you must be aware that even passive smoking affects fertility. Tobacco smoke includes toxins like cadmium and cotinine that strongly affect the sperms. Smoking is also known to damage the DNA within the sperms and eggs.
According to the National Library of Medicine, heavy smoking was linked to a reduction in sperm count, while moderate to high alcohol consumption was associated with an increase in morphologically abnormal sperm. However, transmission electron microscopy studies showed that smoking had no discernible impact on sperm ultrastructure. On the other hand, alcohol consumption led to significant increases in abnormalities in the nuclei and plasma membranes of sperm.
So, next time you pick up a cigarette, or alcohol, think twice!
- Have more sex
To make a baby, you need to have sex. To make more sperms… guess what? You need to have sex! The more you have sex, the more is your libido, and hence, your hormones get affected accordingly. Recent research made by Australian scientists shows that men should be shagging once a day one week before they are planning to conceive as having frequent sex improves sperm count. But do not overdo it, guys.
Precision and balance is the key. This is contrary to the myth that men need to abstain from sex and masturbation to not let their sperm count decrease when the couple is trying to conceive. It is also suggested to have sex frequently around the time the woman is ovulating. The sperm can live in the reproductive tract for about 72 hours. So that’s right. Having more sex actually improves the sperm count! There you go. No need to avoid sex now. 😉
Bonus Tips Submitted By Viewers
- Get adequate rest
Sleeping well for about eight hours without interruptions increases your fertility. When you sleep, your body boosts the supply of sexual hormones.
Progesterone, testosterone, and FSH are all crucial for fertility and sperm production. Too short or too long a time spent in the bed affects sperm quality.
Sperm survival rates, sperm count, and sperm motility decrease when you don’t get enough sleep.
According to the Centre for Disease Control (CDC), lack of sleep hurts hormones related to fertility.
Further studies indicate that sperm quality and quantity are high between 5 am to 7 am for men who have slept well.
Understandably, therefore, men who work night shifts exhibited poor quality sperm, compared to their daytime colleagues. Meaning that sleeping has a direct correlation to the health and volume of sperm.
But laying in bed doesn’t equate to quality sleep. You need to avoid bright lights, loud music, and worrying before falling asleep.
- Manage stress
Stress has an inverse correlation with male fertility. Elevated stress levels trigger erectile dysfunction and a loss of fertility.
Anxiety and depression cause sleep deprivation, that in turn prevents the GnRH from secreting male hormones.
According to MDPI, psychological stress primarily decreases the serum testosterone level, leading to a secondary increase in serum LH and FSH levels. This hormonal imbalance may have implications for semen quality, resulting in reduced motility, count, and normally functioning spermatozoa. There is substantial scientific evidence to suggest that psychological stress could significantly impact spermatogenesis.
Although the link between stress and lower fertility levels isn’t quite clear, studies show that stress management, in addition to mediation had a better result in treating ED.
What makes stress so powerful in disrupting your fertility is that it could be triggered by the one you love. If this is the case, you would avoid your partner.
Yet avoidance only makes the bad situation worse. The effects of the stressful environment on fertility have been broadly studied.
One research from Demark concluded that participants with higher stress levels had 38% less sperm concentration and a 34% reduction in total sperm count.
Further, the anxious men exhibited a 15% lower sperm volume than their less-stressed counterparts.
In conclusion, we have provided the top five tips that can help people boost fertility after 40. We hope that with the tips mentioned above, you can make better decisions concerning your health that can help you grow your fertility.
SIMILAR QUESTION
What Can I Do To Increase My Fertility At 40?
Introduction
Fertility at 40 is a complex and highly individualized matter. It is important to remember that fertility can be affected by a variety of factors, including age, health, lifestyle, and genetics. Although it can be difficult to increase fertility at 40, there are steps that can be taken to improve the chances of conceiving. This paper will discuss some of the steps that can be taken to increase fertility at 40.
Health
One of the best things that can be done to increase fertility at 40 is to maintain good health. This includes eating a healthy diet, getting regular exercise, and avoiding unhealthy habits such as smoking and excessive drinking. It may be beneficial to take a multivitamin and consider taking additional supplements that are known to be beneficial for fertility. In addition, it is important to make sure that any chronic conditions, such as diabetes or high blood pressure, are managed properly.
Lifestyle
Making lifestyle changes can also help increase fertility at 40. Stress can have a negative effect on fertility, so it is important to find ways to manage stress. This could include activities such as yoga, meditation, and journaling. It is also important to get adequate sleep and avoid excessive caffeine. Additionally, avoiding environmental toxins, such as chemicals found in cleaning products and beauty products, can help to increase fertility.
Fertility Treatments
In some cases, fertility treatments may be necessary to increase fertility at 40. These treatments may include fertility medications, intrauterine insemination (IUI), and in vitro fertilization (IVF). It is important to discuss all of the risks and benefits of these treatments with a physician before beginning any type of treatment.
Conclusion
In conclusion, it is possible to increase fertility at 40, but it may require some lifestyle changes and medical treatments. Maintaining good health, managing stress, avoiding environmental toxins, and getting adequate sleep can all help to increase fertility. Additionally, fertility treatments such as fertility medications, IUI, and IVF may be necessary in some cases. It is important to discuss all of the risks and benefits of these treatments with a physician before beginning any type of treatment.
