When we talk about fertility and pregnancy, most of the attention tends to fall on women, including what they eat, how old they are, or how healthy their bodies are. However, research is becoming increasingly clear on one important point: men’s health plays an equally vital role in fertility and in the long-term health of the baby.
Fertility planning is the process of preparing the body and lifestyle for conception. For men, this involves much more than just sperm count. Sperm quality, which includes how well sperm move, their shape, and the integrity of their DNA, has a major influence on whether conception occurs easily and whether the resulting pregnancy is healthy.
Lifestyle choices such as smoking, excessive alcohol consumption, poor diet, lack of exercise, and exposure to environmental toxins can all damage sperm cells. This not only reduces fertility but also affects the genetic information passed on to the baby. Studies have shown that men who smoke or experience high levels of stress tend to have greater sperm DNA fragmentation, which means tiny breaks in the DNA strands. These breaks can increase the risk of miscarriage, birth defects, or developmental disorders in the fetus. According to the American Society for Reproductive Medicine (ASRM), up to 15 percent of male infertility cases are linked to lifestyle factors such as smoking and poor diet.
Age is another important factor. While women’s fertility declines more sharply with age, men’s sperm quality also tends to decrease after the age of 40. Research published in Nature and JAMA Psychiatry has linked advanced paternal age with a slightly higher risk of conditions such as autism spectrum disorder and schizophrenia in children, although the overall risk remains relatively low.
Nutrition plays a powerful role in reducing many of these risks. A balanced diet rich in antioxidants, found in fruits, vegetables, nuts, and whole grains, helps protect sperm from oxidative stress, which is a type of cellular damage caused by free radicals in the body. Nutrients such as vitamin C, vitamin E, zinc, and selenium are especially important for maintaining healthy sperm function. Regular physical activity, maintaining a healthy weight, and getting enough sleep all help regulate hormones and support sperm production.
Fertility planning is therefore not just a woman’s responsibility. It is a shared commitment between partners to give their future child the best possible start in life. For men, making small but meaningful changes several months before conception, such as quitting smoking, limiting alcohol, eating a nutrient-rich diet, and managing stress, can significantly improve fertility outcomes and positively influence the lifelong health of their child.
Writer: Bezawit Elias
English
Amharic