5 Ways Men Can Prepare for Pregnancy
It’s easy to assume that fertility and pregnancy is largely dependent on the woman. We are the ones who have been dreaming of becoming a mommy since we were little girls. We are the ones that feel the pressure most when pregnancy doesn’t happen as quickly as we had hoped, and we are the ones that feel like the health of the pregnancy is solely in our hands.
Studies are showing that the sperm play a major role in the development of a healthy placenta, contribute to a woman’s risk of getting preeclampsia, that marijuana use greatly impacts the quality of sperm, and that the biological clock isn’t just ticking for the women. Age is also a factor in the quality and quantity of sperm.
Studies around epigenetics are shedding light around the fact that the health of the egg and sperm will dictate the health of the baby, even into adulthood. Setting the stage for certain genes to be turned on and off and influencing their risk for obesity, type 2 diabetes, and other chronic illnesses as adults.
Because we have this evidence, we are now able to work with both mom and dad-to-be to improve fertility and conception success, while increasing the likelihood that the pregnancy is healthy and that we are setting baby up with the best possible start to life.
Men can take several steps to prepare their bodies for conception and optimize their chances of fathering a healthy child. Some tips include:
1. Maintain a healthy weight: Being overweight or obese can reduce sperm quality and quantity, so men should aim to maintain a healthy weight through regular exercise and a balanced diet. Studies also show that a low BMI has the same effects. Don’t let this add more stress, this isn’t about perfection. The goal is that we have the healthiest possible version of dad at least 3 months before conception.
2. Avoid smoking, drugs, and alcohol: All of these substances can harm sperm production and reduce fertility, so men should avoid them as much as possible. This should be a hard pass for a minimum of three months before trying to conceive. There is too much evidence that unhealthy sperm either won’t survive to fertilize the egg or will bring less than optimal nutrients into conception and compromise the placenta and health of the baby.
3. Manage stress: Stress can affect fertility by reducing sperm production and disrupting hormonal balance, so men should find ways to manage stress through relaxation techniques, exercise, or therapy. Also, take a hard look at your work and schedule. Work is a big source of stress for men, so give yourself some slack in the months leading up to conception.
4. Get regular exercise: Regular exercise can improve overall health and help maintain a healthy weight, which can improve fertility. Strength training is great exercise for men. Find a workout style that you enjoy doing, and be sure to eat enough protein and hydrate yourself with mineral-rich water and electrolytes.
5. Take a multivitamin: Taking a daily multivitamin that includes folate, zinc, and other essential nutrients can help support sperm production and improve overall fertility. Aim to eat whole, nutrient-dense foods as much as possible. There are very specific nutrients that help improve sperm quality. My favorite prenatal company, FullWell, has a men’s Virility vitamin that will provide all those key nutrients. (Use code NINEBITES for 10% off).
Their website is fullwellfertility.com
If you are needing support through preconception to postpartum, reach out! Working with couples to improve fertility and prepare for pregnancy is what I do!
