Dr Stephen Elgey

Featuring Gold Coast fertility specialist, Dr Stephen Elgey Men’s Health Week celebrates the importance of men’s physical and mental well-being. We are taking this opportunity to cover an often-overlooked aspect of men’s health—sperm health. While many discussions around fertility tend to focus on female factors, the quality of sperm plays a significant role in conception and overall reproductive health. At City Fertility, we recognise the importance of empowering men with knowledge about how their lifestyle choices can impact sperm health positively. In this article, we’ll explore how adopting healthy habits can significantly enhance sperm health and boost your chances of fatherhood. Lifestyle Choices for Optimal Sperm Health Numerous lifestyle factors can influence sperm quality, and making positive changes in these areas can lead to tangible improvements. Here are some key lifestyle choices that can significantly improve your sperm quality: Eat a balanced diet: A balanced diet rich in essential nutrients, vitamins, and antioxidants is essential for sperm health. Incorporating foods high in antioxidants, such as fruits, vegetables, nuts, and seeds, can help protect sperm from oxidative stress and DNA damage. Practise regular exercise: Regular physical activity has been shown to improve sperm parameters, including count and motility. Aim for moderate exercise, such as brisk walking, jogging, or swimming, to support overall reproductive health. Avoid smoking: Smoking cigarettes can decrease sperm count and morphology. Reduce your alcohol consumption: Reducing your alcohol intake is important, as excessive alcohol consumption can reduce sperm quality, lower testosterone production, and cause erectile dysfunction. Manage your caffeine consumption: While caffeine has been shown to boost sperm motility, consuming more than 300mg (~three cups per day) can damage sperm DNA. Keep your testes cool: Overheating can negatively affect sperm quality, so it is recommended to avoid activities that elevate scrotal temperature, such as hot spas, saunas, and tight-fitting underwear. Manage your stress: Chronic stress can negatively impact sperm quality by affecting hormone levels and sperm production. Incorporating stress-reduction techniques such as meditation, yoga, or deep breathing exercises can help mitigate these effects. Ejaculate frequently: Frequent ejaculation (every 2-3 days) helps maintain healthy sperm production and motility. Contrary to popular belief, “saving up” your sperm doesn’t improve fertility; it instead causes your sperm to become less motile and have a higher risk of DNA damage. Limit your toxin exposure: When conceiving, it is important to avoid all environmental toxins or take all safety measures possible while using them, as they may damage your sperm’s DNA. This includes toxins such as paints, diesel fumes, and pesticides. Consider vitamin supplements: Zinc deficiency in men can reduce testosterone levels and semen production. Taking an antioxidant and zinc supplement up to three months prior to conception may improve the DNA quality in sperm. Again, please note if you make changes to your lifestyle, it will take approximately two and a half months to see improvements in your sperm quality.   Seeking Expert Support At City Fertility, we empower men to take an active role in their fertility journey. By prioritising healthy habits and seeking professional guidance when needed, you can significantly improve your sperm health. This can also increase your chances of achieving a successful pregnancy. At City Fertility, our team of fertility specialists specialises in male fertility. We can provide personalised assessments and treatment plans to address specific needs. Let’s remember that prioritising sperm health is an integral part of men’s overall health. By adopting healthy habits and making positive lifestyle changes, men can enhance their sperm quality and fertility potential. At City Fertility, we’re committed to supporting men on their journey to optimal reproductive health and helping them achieve their dream of fatherhood.   Have questions or concerns about your sperm health? Our experienced team is here to help. Together, let’s pave the way for a healthy future and a successful pregnancy journey. Book an appointment today.

  By Dr Stephen Elgey, Fertility Specialist, City Fertility Gold Coast and City Fertility Brisbane Southside Essentially, the human menstrual cycle is a pattern of changes that occur within the ovary and uterus for the purposes of reproduction. These changes involve a complex interaction of hormones that allow for follicles to mature and eggs to be released (ovulation) before hormones are produced to nourish an embryo should fertilisation have occurred. If fertilisation hasn’t occurred, the uterine lining is shed through menstruation.   What is regular and what is irregular? If your period occurs monthly and the length is the same every month it is considered a regular menstrual cycle. Typically, the average length of the menstrual cycle is 28 days, but it can range between 25 and 35 days. If your cycle doesn’t occur at regular intervals and is of varying lengths it is considered irregular. An irregular or non-existent menstrual cycle can be problematic for several reasons if you are trying to fall pregnant. Irregularity can cause a lack of egg production, a lack of readiness of the uterus for implantation, and difficulties with fertilisation due to not being able to confidently pinpoint when ovulation is occurring. While in most cases it is not dangerous, if you experience irregular menstrual cycles, it is important to seek the help of your GP or a fertility specialist to determine what is causing the irregularity. There are several ways to help regulate menstrual cycles and in turn improve your fertility.   Here are some reasons why a regular menstrual cycle is important when trying to conceive: Pinpointing when ovulation is occurring With a regular cycle you can accurately calculate when you are ovulating. The days leading up to ovulation (when the egg is released from the ovary) are the most fertile ones in your menstrual cycle giving you the best chance of conceiving. During this fertile time the egg is moving down the fallopian tube, waiting to be fertilised. You should time having intercourse one to three days before ovulation or every two days around it. To calculate your fertile window, if your period is regular and the length is the same every month, then you can calculate ovulation by counting back 14 days from the end of the cycle. There are now a range of ovulation calculators that can help you predict your ovulation date. If your cycle is irregular, you will find it difficult to pinpoint when you are ovulating and should seek advice. The production of eggs A regular menstrual cycle is determined by a complex interaction of hormones. Luteinising hormone (LH) and follicle-stimulating hormone (FSH) which come from the pituitary gland, cause the growth of an egg in a fluid-filled follicle within the ovary. Although several follicles start to grow each month, only one will become mature enough to ovulate. Ovulation (release of the egg from the ovary) is triggered by a surge of LH at mid-cycle, about two weeks before menstruation starts. Preparing the uterus for a pregnancy to occur During the early phase of your menstrual cycle the ovarian follicles start to mature releasing the hormone oestrogen, causing the formation of a new layer of the endometrium (the lining of the uterus). Then after ovulation the follicle that released the egg (corpus luteum) produces the hormone progesterone, which allows the endometrium to be receptive to implantation of the developing embryo and supports an early pregnancy. Knowing when you could be pregnant By 14 days after ovulation, the developing embryo produces enough of the pregnancy hormone hCG to miss a period, and for a home pregnancy test to be positive. When your cycle is regular, it is easy to know when you should test.   If you would like to book an appointment to discuss any concerns with Dr Elgey or one of our specialists please click here or call 1300 354 354. For more information visit Understanding your Menstrual Cycle.  

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https://onlinelibrary.wiley.com/doi/10.1155/2013/735154