Male Fertility: How to Reverse the Male Biological Clock
Male Biological Clock: How Age Affects Sperm and Fertility
While many are aware of the decline in fertility as women age, men are not exempt from age-related changes in their reproductive health. Studies show that children born to fathers over 40 are at a higher risk of certain conditions, including autism, schizophrenia, and birth defects. Miscarriage rates also rise in pregnancies where the father is older.
Why Does Male Fertility Decline?
As men age, their sperm quality deteriorates due to an increase in genetic mutations. After ejaculation, the body must produce millions of new sperm cells, and as we age, the chances of errors in genetic coding increase, impacting sperm quality.
How Diet Can Help Maintain Sperm Health
Good news: simple dietary changes can help protect your sperm from aging. By boosting certain nutrients, you can improve sperm quality and maintain fertility.
Folate
A deficiency in folate can lead to a higher percentage of unhealthy sperm, which may have missing or extra chromosomes. To reduce this risk, men should aim for higher folate intake.
Foods Rich in Folate:
- Leafy greens (spinach, kale)
- Citrus fruits
- Beans
- Avocados (also known as "testicle trees" by the Aztecs)
The recommended daily intake of folate is 400 micrograms, but increasing it to 700 micrograms may help protect sperm from genetic mutations.
Easy Ways to Boost Folate:
- Swap lettuce for spinach in salads
- Add extra beans to chili
- Drink orange juice in your post-workout smoothie
Zinc
Zinc is essential for cell division and sperm production. It's also linked to higher testosterone levels, which may enhance libido and fertility.
Foods Rich in Zinc:
- Oysters (top source, also known for their aphrodisiac qualities)
- Red meat
- Peanuts, cashews, and pumpkin seeds
Aim for 15 mg of zinc per day—about the amount found in six oysters.
Easy Ways to Boost Zinc:
- Enjoy oysters with lemon juice or chili sauce
- Add roasted pumpkin seeds or peanuts to your salad
By incorporating these nutrient-rich foods into your diet, you can help maintain healthier sperm and improve fertility as you age.
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