A new study found that eating walnuts may improve sperm quality. This animal study on mice supports a previous 2012 study, which showed that men who added 75 gram (2.5 ounces) of walnuts per day to their diets had improved sperm vitality, motility, and morphology compared to men who did not. The benefits of walnuts likely comes from the high concentration of polyunsaturated fatty acids (PUFAs) in these tree nuts. PUFAs can reduce peroxidative damage, which may help prevent breakdown of the sperm membrane.
So, when men come to my office and ask, “What can I do to help?”, here’s one simple they can do – eat walnuts.
“What can I do to help?” is one of the most common questions asked by men when they come with their female partners to fertility evaluation and treatment appointments. Many men see that the burden of testing and treatment is on their female partners, so they want to do whatever they can from their end to help. I generally explain to them that whether or not their semen analyses are normal, the best thing they can do is live a healthy lifestyle. And, I tell them that just being “healthy” during the “fertile window” isn’t enough. The sperm regeneration cycle is approximately 74 days, so a man’s choices today could affect his sperm 3 months down the road.
Some specific things that men can do to improve their fertility are:
- Eat a healthy diet with lots of fruits and vegetables. Limit red meat and stay away from trans fats (pastries, fried foods, etc.). And, eat walnuts.
- Increase antioxidant intake through a healthy diet and Vitamin C supplements.
- Avoid smoking and illicit drug use.
- Limit alcohol intake.
- Maintain a healthy weight.
- Avoid excessive heat exposure. Stay away from hot baths, hot tubs, and saunas. Also, wear boxers, not briefs, to keep the scrotum cool.
When it comes to making a baby, men are just as important as women. Often times, during a fertility evaluation, the major focus is placed on the female partner’s testing and treatment. In reality though, both partners should be considered equally. When looking at causes of infertility, approximately 1/3 of fertility issues come from the female partner, 1/3 from the male partner, and the remaining 1/3 from a combination of the male and female or an unexplained cause.
Lifestyle choices can play a significant role in improving overall fertility and response to fertility treatment. So, for all the men out there who are reading this, your partners will appreciate whatever you can do from your end to help your chances of conception. Start these things now, since it can take time to see the full effect.