Behind Every Successful
Sperm….
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Optimal Male Fertility with Natural Therapies - a Walkthrough
A Recipe For Baby Making
Having a baby is one of the happiest moments in a couple’s life, and is also the
beginning of a lifetime commitment to nurturing a child. The instinct to bear a
child is as basic and intense as the instinct of survival. The tiny sperm and larger
ovum have the tremendous and magical capability to create new life, and pass
our genetic information through to the next generation.
When it comes to making a baby, often the woman is left with the majority of the
responsibility. Many times, the thought is that once the sperm fertilizes the egg,
the man’s ‘job is done’- with no regard to what came before, or what comes next.
For the man, the focus needs to be on creating the healthiest sperm possible, and
then supporting the journey from fertilization to delivery, and beyond. Did you
know it takes 3months to create a healthy egg, but 4 months to create healthy
sperm? As sperm are so small, they can be easily damaged.
What are sperm?
Sperm or spermatozoa are the tinniest and the most complex cells, produced in
paired testes or male gonads. Testes are carried in the pouch-like scrotum. Each
sperm has a head, neck and a long whip like tail which helps it to swim through
the vagina and uterus.
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The sperm produced by the testes are carried through a maze of tiny channels of
the internal sperm carrying structures, until the urethra from where they are
launched. Sperm are suspended in ‘semen’- the pearly white ejaculatory fluid. As
many as 200 to 300 million sperm are carried in as little as 2ml of semen. Semen
is vital for sperm survival and their fertilizing ability. It is made up of sugar
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You might be surprised to know that men can produce up to 30 billion sperm
every four weeks! A healthy and happy man can produce more than 1000 sperm
in a second.
(fructose) and the nutrient rich alkaline secretions of the seminal vesicles and
prostate gland.
What is an egg?
The egg, or ova, is the female analog of sperm. It is about 100 times larger than a
sperm. Ova are produced in the right and left ovaries, which lie inside the female
pelvis on the either side of the uterus. Unlike sperm which are produced millions
at a time, ovaries - normally - produce just one mature egg every month - by a
process called as the ‘ovulation’.
Women have a designated number of eggs in their ovaries when they are born. By
the time women reach puberty, they carry around 40,000 ova in each ovary.2 One
egg develops every month and is carried by the fallopian tubes attached either
side of the uterus.
What is Fertilization?
A sexual interlude that culminates in an ejaculation carries the sperm through the
man’s urethra to the penis. The penis helps to ‘deposit’ the semen along with the
sperm deep inside the vagina near the cervix - which is the mouth of the uterus.
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Once inside the vagina, the real race begins. Each sperm swims as fast as it can,
trying to overcome each chemical and structural hurdle on its way to meet the
ova. The sperm that is fittest, the healthiest, reaches the egg first. It attaches to
the egg. It then releases special enzymes to dissolve the outside of the egg,
allowing it to squeeze inside. This makes way for the DNA contained in the sperm
to unite with its counterpart in the egg. This is called fertilization. The fertilized
egg undergoes rapid cellular changes, and is carried to the cavity of the uterus
where it attaches itself to uterine wall. If the cascade of all these minute
processes happens properly, it leads to pregnancy. A tiny embryo which can be
barely seen with our naked eyes starts to grow in the womb of the woman. The
miracle of life has begun.
What Made Men in 21st Century Less
Fertile?
Alarming, the global incidence of male infertility is rising with every passing
year. In 1987, around 20% of infertility cases were due to male infertility
alone.3 By 1999, the percentage of male infertility had increased to 30-40%.4
Sperm counts are decreasing globally, while the incidence of sexual
dysfunctions like erectile dysfunction or ‘impotence’ continues to climb,
contribute to an increasing incidence of male infertility5. Some of the key
factors responsible for undermining the reproductive health in men areStress - The Fertility Road Block
Stress has now become a worldwide epidemic, causing a plethora of health
challenges. Constant stress is harmful to our health, even deadly. Constant
emotional stress can reduce sexual desire resulting in reduced frequency of
intercourse. Stress lowers sperm count, as well as motility. Research
conducted at university of Calgary showed that men with a high level of work
stress produce 1/3 less sperm than men with low levels of stress. Stress can
also cause variety of sexual dysfunctions like impotence6,7.
Free radicals
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Free radicals, also called ‘Reactive oxygen species’, are molecules produced by
metabolic processes in our body. Free radicals can be caused or increased by a
number of factors like emotional stress, unhealthy food choices, smoking,
nutritional deficiencies. The presence of free radicals in the semen can reduce
the motility of the sperm. They can also damage the sperm structure and DNA,
making the sperm incapable of fertilizing the egg8.
Being Overweight
Obesity or excessive body weight in men is also a major cause of infertility.
Increase in body weight is inversely proportional to a man’s fertility. 20.5%
Australian men are obese and these numbers are increasing at an alarming
rate9.
Increased body weight causes hormonal imbalances in the body leading to
reduced sperm production, reduced sperm motility, increase in the number of
abnormal sperms and sexual dysfunctions like impotence.
Obesity is also closely related to diabetes, which in itself can cause male
infertility. Such co-existence of disease complicates the nature of infertility10.
Lame Lifestyles
Good living is needed for a healthy life… and healthy sperm. Poor eating
habits, lack of movement, lack of sleep, too much stress, smoking, alcohol and
coffee are some factors to blame for the declining health status of people all
over the world. If you are unhealthy, your sperm are unhealthy. Simple.
Our modern lifestyle lures people in, costing us our money, our health and our
fertility too. Deficiencies in nutrients like vitamin A and E and minerals like
magnesium can cause male infertility11. Magnesium deficiency, rampant in our
overworked soils and so of foods, is a significant factor in male infertility. Low
levels of magnesium can slow down the sperm, thereby making the chances of
fertilization scarce to nil12. Vitamin C deficiency creates agglutination – the
sperm stick together. Have you noticed you can’t sprint well when tied to
another person in a three legged race?
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Too little or too much of exercise can lead to male infertility. Both these
extremes generate high levels of free radicals in the body which damage the
sperm and sperm producing structures13.
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Exercise Extremes
Overheated sperm
No doubt you have noticed that your testes hang outside your body. This is an
inbuilt coolant. To function optimally, sperm need to be slightly cooler than
core body temperature. Tight and synthetic underwear, and sitting all day, can
warm the sperm making them lethargic, and sleepy.
Smoking
Smoking. Where to start? Don’t delude yourself into thinking it isn’t doing
you harm. If not enough to consider your own health, think about this.
Smoking damages sperm and may increase the risk of your children developing
cancer. Smoking can reduce reproductive capacity. Smoking is a culprit behind
sexual dysfunctions like impotence. It reduces sperm count, motility and
increases the number of abnormal sperm.
The 4000 odd toxic chemicals in tobacco smoke can also cause birth defects
and dis-eases in a child that is conceived from smokers (both men and
women)14.
In the following chapters you will learn some tips for improving your lifestyle
and working your way towards having healthy, bulked up and speedy sperm.
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A well balanced food plan and supplementation is a powerful medicine in
combating male infertility. Deficiency of can be devastating to a man’s fertility. In
mainstream medicine this is often not considered. Simplicity is again, overlooked.
By balancing our food habits, we can turn deficiency into sufficiency. Here are
some “fertility food basics” you should know and adopt-
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Let Food Be Thy Medicine…
Thou Shalt….
Get enough fruits and veggies - Fresh organic fruits and vegetables top the list of
healthy foods to enhance male fertility by improving sperm count and enhancing
sperm motility. Fruits are rich in antioxidants like vitamin A, vitamin C, and
lycopene - naturally scavenging the damaging free radicals and helping to produce
healthy sperm15. Bright colored produce like leafy greens, tomatoes, peppers and
oranges contain special anti-oxidant compounds like folic acid, glutathione, and
cryptoxanthin which reduce oxidative stress damage to sperm16. Try to eat two to
three pieces of fruit and a minimum of five servings of vegetables and salad daily.
Bring variety in your diet – Include gluten free whole grains, legumes, nuts, and
seeds in your food plan. These are rich sources of micronutrients like calcium,
zinc, copper, selenium, B vitamins, vitamin E which are vital for normal production
of testosterone and other hormones, normal sperm production, sperm motility,
sperm structure and fertilizing ability of sperm. Also, they provide us with antioxidants that protect the sperm from free radicals.
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Get your magnesium right - Magnesium is one of the minerals found in high
levels in semen. Magnesium is important for stoking the furnaces that act as the
powerhouses to provide sperm the energy they need for swimming their way to
the ova. It is also believed to play a lead role in the processes that orchestrate the
mechanism of ejaculation of semen. Men with magnesium deficiency often have
infertility due to sluggish sperm and premature ejaculation of semen.19,20 Taking
magnesium supplements and eating foods rich in magnesium can help men who
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Meat, fish and poultry- Organic and grass fed lean meats and chickens, eggs, and
wild fish may also be eaten as a part of well-planned healthy diet. They are rich in
minerals like iron, selenium, zinc, copper and calcium which are important for
deciding the number and the quality of sperm. They also contain factors like
arginine, L-carnitine, and co- enzyme Q 10 which are prized for their fertility
enhancing qualities in men. Sea-foods like mackerel, salmon, oysters and tuna
also contain zinc and vitamin E which are major fertility enhancing factors. By
including adequate amounts of these foods in your daily meals, improvements
can be seen in your semen, as well as sexual performance17.
have poor sperm motility and premature ejaculation. Gluten free whole grains,
almonds, legumes, broccoli, leafy green vegetables are good sources of
magnesium.
Include anti-oxidants.
Anti-oxidants are incredibly important in reversing male infertility. Oxidative
stress (I talk more about this in my book) is very damaging to sperm, and the DNA
it contains. CoQ10, Vitamin C, Vitamin E, and Vitamin D (to increase Glutathione
levels) are important anti-oxidants. Coenzyme Q10 (CoQ10) is important –
together with magnesium - to power up the outdoor motor of the sperm.
Go Organic - Conventionally grown produce, poultry and meats can be
contaminated with insecticides, pesticides, artificial growth hormones, antibiotics,
animal stress hormones and an unending list of tongue twisting chemicals
detrimental to not only your health, but also your fertility. These chemicals are
toxic to the testes; they can cause impaired sperm production, abnormalities in
sperm, cause genetic damage to your sperm leading to birth defects in your child
and miscarriage. They can interfere with your hormones, lower testosterone
production leading to sexual dysfunctions and so on. They can also increase your
Estrogen levels, leading to feminisation (you become more female!). Stick to
organic foods and save both your general, and sexual, health. 21
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Set boundaries to alcohol intake - Light intake of alcohol may not interfere with
the quality of semen. Uncontrolled addictive intake of alcohol can have
devastating effects on male fertility. Alcohol addiction can reduce levels of the
‘male’ hormone testosterone, leading to impaired sperm production, lowered and
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Cut down on caffeine- In limited amounts, the caffeine contained in your
steaming cup of tea or coffee is not damaging to fertility. But gulping down large
and regular amounts of caffeine should be strictly avoided. The caffeine and
tannic acid contained in tea and coffee can hamper the absorption of vital
minerals like zinc, iron, magnesium and copper which are important for male
fertility22.
substandard semen and lowered libido. It can lower the sensation and nerve
function in the penis causing impotence. Even a one night ‘binge’ can effect
fertility by dropping testosterone levels. So guys, go easy on the booze!23
Shedding pounds!
‘Weight sits like a spider at the center of an intricate, tangled web of health and
diseases!’24 This quote nails the importance of body weight in maintaining health,
as well as in causing dis-ease.
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How do you know if you are normal, overweight or obese? As a basic measure,
you can calculate your body mass index (BMI), and use a tape measure.
BMI - although not always accurate (as a muscular man may incorrectly show as
being overweight), for the majority of people this tool will give an indication. To
calculate your BMI - divide your weight (in kgs) by the square of your height (in
metres). To quickly calculate this, or to find your BMI from pounds/feet, see
http://www.andrologyjournal.org/cgi/content/short/27/5/619
If your BMI is 20 to 24.9 you are considered to have a ‘normal’ body weight. BMI
of 25 to 29.9 is considered to be overweight, and that above 30 is considered
obese 25. 67.4% men in Australia are frankly overweight with a BMI that is more
than 25!26
Tape Measure – For men, a measurement above 94cm puts you at greater risk of
chronic dis-ease, and means you are carrying increased weight. For more
information, see http://www.andrologyjournal.org/cgi/content/short/27/5/619
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Why king size does not work? Being overweight is not as simple as having excess
fat in your body. Apart from contributing to many and varied health challenges,
obesity can also cause male infertility – lowered sperm count, lowered motility. If
you are obese and trying to conceive, it’s time to stop making excuses. Reviving
your health by losing excess weight not only can restore your fertility, but will
lead to a longer, healthier life which you can enjoy with your future children.
Shed those extra pounds- The most effective tools for achieving weight loss are
often the simplest ones. By following some simple basics like changing your food
plan, increasing your movement, decreasing your stress, getting enough sleep,
and following the same lifestyle as recommended at www.ConquerYourPCOS.com
for women with PCOS, you too can shed those extra pounds.
Stop pigging out - Eating more food than you can utilize is one of the main causes
of obesity. So, watch the portions of food that you are eating. Eating in
moderation can allow you to eat all your favorite foods and yet lose weight. If you
eat excessively, you should burn those extra calories by well planned work-outs.
Bring variety in your food-Since you are trying to lose weight and improve fertility
too, constant rotations of different food groups like fresh organic vegetables,
fruits, nuts, seeds, dairy is the key. This will ensure that you will lose weight and
yet get all the nutrients that you need to get your sperm healthy.
Be smart carnivore-Eating organic lean meats, poultry, wild fish that are cooked
by using minimal oil or fats. Eating in controlled portions will help you lose weight
and increase your fertility too. ‘Moderation’ should be your weight loss motto.
Hydrate yourself- Drink plenty of water. Water helps in flushing out toxins,
keeping a check on our digestion and weight and in restoring our internal balance.
Drinking water whenever you are thirsty and targeting to drink at least 2 liters of
water every day should be helpful.
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Kick the Couch- Being active is very important for the success of any weight loss
program. Regular exercise helps in boosting testosterone levels, helps body to
flush out free radicals and toxins, improves digestion and also helps to reduce
mental stress. 30 minutes work out three to four times a week is all you need. Do
not burn yourselves out as over-exercising can also reduce your fertility 27.
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Detoxify and be fertile
Build up of environmental toxins and metabolic toxins like free radicals can be a
reason for male infertility. It can also affect the success of other fertility
treatments. Detoxification is a good way to rid your body of toxins and pump up
your fertility.
A typical three to five day fresh food natural detox routine can be followed for
improving sperm counts and semen quality. Take a glass of warm water with a
teaspoon of honey and a tablespoon of lime juice. Start your day with a healthy
drink of whey protein with natural fertility and health enhancing herbs like
Peruvian Maca, Tribulus terrestris, Ginseng, Aswagandha, Astragalus etc at least
two times in a day. You can also add crushed or powdered Flax seeds, bee pollen
etc. to a glass of freshly expressed fruit juice for breakfast. Later in the day snack
on fresh organic fruits like orange, nectarines, tangerines, vegetables, nuts and
seeds like flax seeds and sunflower seeds, pumpkin seeds etc. Smoothies of apple,
pear, papaya etc can also be taken whenever you feel hungry.
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For lunch and dinner take salads of leafy greens with lemon and olive oil dressing.
Also, include fresh tomatoes, avocados, sprouts and nuts in your salad. Drink
plenty of warm water and follow your 30 min exercise routine as usual. Avoid
eating any processed foods, fast foods, soda, refined flour products and bakery
products, any food containing artificial colors and preservatives during your detox
regimen28. You can repeat this routine every three months for best results.
Tackling Stress
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We have seen how stress can directly impact major male fertility hormones like
testosterone and cause a decline in sperm production. Thus, Stress management
is crucial for both fertility and health. Healthy balanced diet, well planned exercise
can help in improve our physical and mental endurance against stress. Techniques
like Hatha Yoga, Meditation, Lunar Pranayam (Yogic breathing techniques for
improving men’s health), Aromatherapy, Massage therapy are the most effective
natural healthcare solutions for combating day-to-day stress. Not only will they
boost your fertility; they will also help to make your life much better and
enjoyable.
Health is indeed Wealth
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If you want to be fertile, you must first restore your health. Because, fertility is an
expression of the healthy state of your body and mind. Most of the alternative
Natural therapies have a unique approach to health and fertility. Their main aim is
to treat a person as a whole, physically, mentally and spiritually to restore their
internal balance which will result in improved fertility and health. Moreover, they
also encourage every individual to be proactive and vigilant about their
healthcare. Natural healthcare is all about making good physical, mental and
spiritual health the first and foremost priority of life. Any person who accepts this
philosophy as a way of life can successfully overcome hurdles like infertility and
many other diseases.
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1. The Harvard Medical School Guide to Men's Health: Lessons from the Harvard Men's Health
Studies, Harvey B. Simon, Simon and Schuster, 2004, pg no 278
2. Anatomy and Physiology for Nursing and Health CareJoshi et al, Vijaya D. Joshi, BI Publications
Pvt Ltd, 2006, pg no 387
3. World Health Organization, Towards more objectivity in diagnosis and management of male
infertility, Int. J. Androl., 7, 1,1987
4. Male Fertility and Infertility by Timothy D. Glover, C. L. R. Barratt, Cambridge University Press,
1999, pg 162.
5. Carlson, E. et al, Evidence for Decreasing Quality of Semen During Past 50 Years, Br. Med. J.
305,609, 1992
6. Stress and health: new research by Kimberly V. Oxington, Nova Publishers, 2005, pg no 176
7. Male reproductive dysfunction: pathophysiology and treatment by Fouad R. Kandeel, CRC Press,
2007 pg no 90
8. Principles of orthomolecularism, R Hemat, Urotext, 2003, pg no 411
9. Robert H. Eckel et al, Prevention Conference VII, Obesity, a Worldwide Epidemic Related to
Heart Disease and Stroke: Executive Summary, Circulation. 2004;110:2968-2975
10. Clinical Obesity in Adults and ChildrenPeter G. Kopelman, Ian D. Caterson, William H. Dietz, John
Wiley and Sons, 2009, pg no 240
11. Male reproductive dysfunction: pathophysiology and treatment by Fouad R. Kandeel, CRC Press,
2007 pg no 251.
12. Male reproductive dysfunction: pathophysiology and treatment by Fouad R. Kandeel, CRC Press,
2007 pg no 251.
13. John C Kefer, Ashok Agarwal, Edmund Sabanegh,Role of antioxidants in the treatment of male
infertility, International Journal of Urology, Volume 16, Issue 5, pages 449–457, May 2009
14. Male reproductive dysfunction: pathophysiology and treatment by Fouad R. Kandeel, CRC Press,
2007 pg no134
15. Narmada P. Gupta & Rajeev Kumar, Lycopene therapy in idiopathic male infertility – a
preliminary report, International Urology and Nephrology 34: 369–372, 2002.
16. http://www.msnbc.msn.com/id/15389873/ns/health-diet_and_nutrition
17. It Takes Two, Judy Ford, Environmental & Genetic Solutions, 1997
18. Natural Healing Wisdom & Know How: Useful Practices, Recipes, and Formulas for a Lifetime of
Health, Amy Rost, Black Dog Publishing, 2009, pg no 88
19. Magnesium: current status and new developments : theoretical, biological, and medical aspects,
Theo M. Theophanides, Jane Anastassopoulou, Springer, 1997, pg no 336
20. A. E. Omu, A. A. Al-Bader, H. Dashti, M. A. Oriowo, Magnesium in Human Semen: Possible Role
in Premature ejaculation, Systems Biology in Reproductive Medicine Jan 2001, Vol. 46, No. 1: 59–
66.s
21. Richard M. Sharpe, Environmental/lifestyle effects on spermatogenesis, Phil. Trans. R. Soc. B 27
May 2010 vol. 365 no. 1546 1697-1712
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calcium, magnesium, phosphorus, sodium, potassium, chloride and zinc in healthy male,
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24. Eat, drink, and be healthy: the Harvard Medical School guide to healthy eating, Walter Willett,
Patrick J. Skerrett, Edward L. Giovannucci, Maureen Callahan, Simon and Schuster, 2001, pg no
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