Making the decision to have a child is an exciting, hard-won, time-consuming process. The most popular priority is, of course, the mother’s health and preparation, but it’s also important to recognise that men are equally critical to the fertility of conception and the health of the child. Being a father isn’t about baby books or setting up a crib. It starts far before conception, in maintaining the best physical, mental and emotional well-being.
What, then, should men do prior to trying for a baby? Here’s a comprehensive roadmap to encourage expectant fathers to make informed choices to be the healthiest, most prepared fathers they can be.
1. Assess Overall Health
Men should get a full medical examination before they even attempt to conceive. Early evaluations allow identifying and managing health issues that might negatively impact fertility or the baby’s development.
At the check-up, explain your family history to your doctor, as some genetic disorders are genetically transmitted to your baby. You may also want to consider genetic testing or therapy if you have inherited conditions in your family.
2. Boost Sperm Health
Male fertility hinges on the quality and number of sperm. Fertility requires healthy sperm, which in turn reduces the chance of genetic disorders. Sperm health is affected by several aspects of our lives: our diet, our lifestyle, and the environmental environment.
Key Recommendations:
Nutrition: Your diet should contain plenty of antioxidants, vitamins and minerals. You should concentrate on foods rich in zinc, vitamin C, vitamin E, selenium and folic acid. Leafy greens, nuts, seeds, oily fish, lean meats and whole grains are great options.
Hydration: You should drink enough water so that you are hydrated, dehydration will reduce sperm production.
Weight Loss: Being overweight or obese can affect testosterone levels and sperm quality. Aim for a healthy weight by exercising frequently and eating correctly.
3. Eliminate Harmful Habits
Things such as smoking, drinking too much and abusing drugs have the potential to ruin sperm quality and fertility.
Stop Smoking: Smoking has been linked to decreased sperm number and mobility, and DNA damage in sperm. Professional help (such as counselling or nicotine replacement therapy) can help make quitting easier.
Stop Drinking: A large dose of alcohol will reduce testosterone and the production of sperm. Eliminating or cutting alcohol completely is an important preconception.
Don’t Take Drugs: Anabolic steroids, marijuana, and other recreational drugs have a lasting impact on fertility. Drugs often require months or even years to completely flush the body so you want to cut off as soon as possible.
Limit Caffeine: Moderate doses of caffeine are safe, but if consumed in high doses they can disrupt fertility. Limit yourself to a cup or two of coffee every day.
4. Be Mindful of Environmental Exposures
Contemporary lifestyles expose men to a variety of environmental toxins and chemicals that may interfere with sperm health. Consider the following steps to protect your reproductive health:
Don’t Give The Testes Too Much Heat: Overheating the testicles can reduce the viability of sperm. Do not take hot baths or saunas, or even keep a laptop on your lap because they increase the scrotal temperature.
Reduce Chemical Contact: Avoid coming into contact with pesticides, heavy metals, and industrial chemicals. Wear protective clothing if you work in a workplace that uses these types of materials, and choose natural cleaning products and cosmetics whenever possible.
Beware Endocrine Disruptors: Some plastics and hygiene products contain endocrine-disrupting chemicals that can alter hormones. Avoid BPA and microwaving food in plastic containers.
5. Adopt a Healthy Lifestyle
Lifestyle factors are central to fertility. Positive actions not only boost your fertility but lay the groundwork for a healthier life after birth.
Fitness: Exercise on a regular basis maintains the testosterone level, blood circulation, and weight loss. Do not overtrain because too much exercise is the opposite of good.
Reduce Stress: High stress can have negative consequences for hormones and sperm health. Use relaxation methods like meditation, yoga or deep breathing to control stress.
Sleep A Lot: Sleep is key to hormonal balance. You should be getting 7-9 hours of uninterrupted sleep a night.
6. Evaluate Medication and Supplements
Some prescription and over-the-counter drugs disrupt fertility. If you’re on regular medications, talk to your doctor to see if it’s going to impact sperm and if there are alternatives.
Additionally, take a quality male fertility pill after consulting with your physician. Male fertility supplements commonly come with ingredients such as zinc, L-carnitine, and CoQ10 that support sperm health.
7. Get Vaccinated
Make sure you’re immunized is another little-known aspect of preconception health. Other infectious diseases, like mumps and rubella, can also compromise fertility or damage an unborn child. Check with your doctor to see if you need any vaccinations or boosters before attempting to have a baby.
8. Stay in a Good Headspace and Feel Good About Yourself.
‘It’s as important to prepare emotionally and psychologically as it is to prepare physically. Conception is a rollercoaster, whether or not you have a child to attempt, and there are times when you might feel like something has failed. Keep your communication open with your partner and ask for help if you’re worried or stressed.
Also, take a minute to consider your duties and your role as a father. Parenting takes patience, hard work, and flexibility, so establishing the right mindset in your child from the outset is crucial.
9. Time Matters
Did you know that it takes between 64 and 72 days for sperm to be produced? That is to say that the improvements you’ve made today might not reflect in the quality of your sperm for two or three months. We suggest you get ready at least three months before actually trying to conceive.
Final Thoughts: What Should Men Do Before Trying For A Baby?
Although conception is normally assumed to be an accident, the health and lifestyles of both partners make a difference in determining whether or not the child will come. To be prepared for fatherhood means more than just being prepared to take care of your child — you want them to get off to the healthiest possible start.
If you learn how to take care of yourself, kick bad habits and keep your mind at ease, you can not only increase your fertility but build a healthy relationship with your child and their mother. Fatherhood is a process that goes back many years before a baby is even born, and by making it a point to get ahead of this, you are giving your child the best chance for a healthy and happy future.
