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Sexual Wellness, Understanding Sex, Understanding The Body

Sperm Health 101: A Pinoy Guide to Male Fertility

When couples struggle to conceive, the focus often jumps to the woman, but let’s not forget, male fertility plays half the part! Being a responsible partner means understanding your own reproductive health, especially your sperm count. This is not about speed; it’s about the full package!

Here are 5 essential things every man should keep in mind about his sperm health:

  1. Heat is Your Sperm’s Kryptonite

Your testicles hang outside your body for a reason: they need to be between 2-4°C cooler than your core body temperature to produce healthy sperm. Prolonged heat to your testicles can temporarily lower your sperm count.

  • Be chill down there: Activities such as frequent hot tubs or visits to the sauna and long periods with a laptop resting on your lap can raise the temperature in your groin area.
  • Keep it loose: Choose boxers over briefs to avoid pressing your testicles against your skin, warming your testicles to your body temperature.
  1. Vices Affect Volume and Velocity

Bad habits can directly impact your sperm. 

  • Quit smoking: Cigarette smoke damages sperm DNA and reduces their motility (how well they swim).
  • Limit the drinks: Excessive alcohol consumption can lower testosterone levels and sperm quality.
  • Eat healthy: Focus on a diet rich in antioxidants (berries, nuts, green leafy vegetables) and Zinc (meat, beans). These nutrients can increase sperm quality.
  1. Stress is a Silent Sperm Killer

High stress levels aren’t just bad for your mood–they can trigger hormonal changes that interfere with sperm production.

  • Take time to relax: Stress relievers, whether it’s exercise, time outdoors or even reading a book has benefits not just to your mind, but your overall reproductive health, too.
  1. When to Get Checked?

If you and your partner have been trying to conceive for 12 months (or 6 months if you or your partner is over 35) without success, it’s time for a male fertility check first. It’s faster, easier and less expensive than starting with female fertility tests.

The only way to truly know the quality of your sperm is through a semen analysis. This simple, non-invasive test measures three key factors:

  • Count: How many sperm you have.
  • Motility: How many are swimming forward efficiently.
  • Morphology: The shape and size of the sperm.
  1. Know who to talk to

For this kind of medical concern, it is best to schedule a consultation with a Urologist or Endocrinologist and share your sexual health concerns and goals. 

Your male reproductive health is a reflection of your overall health. Taking these steps is the smart move for responsible fatherhood and a healthy future!

Sources:

World Health Organization (WHO). (2021). WHO Laboratory Manual for the Examination and Processing of Human Semen (6th edition). https://www.who.int/publications/i/item/9789240030787

American Society for Reproductive Medicine (ASRM). (n.d.). Optimizing Male Fertility: A Guide for Patients (Fact Sheet). In ASRM Patient Resources. https://www.asrm.org/practice-guidance/patient-resources/optimizing-male-fertility-guide-for-patients/

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