Historically, conception health has focused a lot on the mother’s role and preparation, but let’s not forget that dad is half of the equation! Here, we cover the basics of preparing for pregnancy from dad’s perspective.
Your genitals’ temperature
Since your testicles are an external organ, their temperature is slightly cooler than that of your internal organs. Healthy sperm need to stay cooler than average body temperature. If you work a sedentary job, make sure to get up and walk around regularly. Don’t keep your laptop computer on your lap, sit on a heated chair, or stay out in the summer heat too long. Hot tubs and steam rooms are also not a good idea. All of these heat the testicles and reduce the sperm activity and viability [1].
Smoking and drinking
Tobacco and alcohol both negatively impact male fertility.
Smoking is generally ill-advised anyway, but there’s an additional risk related to pregnancy, as your partner breathing second-hand smoke can lead to baby being underweight. Babies of smokers have a higher risk of respiratory disease or even Sudden Infant Death Syndrome (SIDS) [1, 2]. If you are planning to become a father, quit smoking.
Diet
Research shows that a balanced diet positively impacts sperm quality [3]. An ideal diet includes lean animal protein (such as chicken and fish), lots of vegetables and fruit, whole grains, and healthy fats like olive oil, nuts, and avocados. You should also avoid greasy, highly processed foods like sausage and bacon, as well as sugary desserts and sodas. Skip the fast food drive-through.
Besides directly contributing to fertility, a diet like this prevents obesity, which is linked to infertility [4].
Vitamins
Research suggests that antioxidants improve male fertility and sperm quality. Antioxidants slow down the oxidation process of cells, thereby prolonging their life. Examples of relevant antioxidants are selenium, zinc, folic acid, and vitamins C and E [5].
You can consume these antioxidants in foods, such as Brazil nuts, tuna, shrimp, and turkey for selenium [6]; beef, crab, and pumpkin seeds for zinc [7]; and beef liver, spinach, and Brussels sprouts for folic acid [8]. Sunflower oil, almonds, and hazelnuts are rich in vitamin E [9], while many fruits and vegetables are rich sources of vitamin C, especially kiwi, oranges, and red bell peppers [10].
Besides a healthy diet, you can get these antioxidants from a vitamin supplement. Talk to your doctor about a good choice for conception and general health.
Medical exams and testing
It’s a great idea to get a full physical and allow your doctor to screen you for any undiagnosed conditions. Examples would be diabetes [11] and urogenital infections [12]. It’s also vital to make sure you are free of sexually transmitted infections (STIs). Besides potentially impacting the fertility of your wife or partner, certain STIs can be life-threatening for her and the baby [13].
Medications
Certain medications can reduce sperm count and quality. Examples include some antibiotics, certain steroids (like prednisone), and some drugs that are prescribed for urological and gastroenterological conditions (like cimetidine, sulfasalazine, nitrofurantoin). Many other drugs fall into this category, so talk to your doctor about all the medications you are taking. You’ll need to replace or stop them three months before trying to conceive to get them totally out of your system [1, 14].
