What you need to know:
- As you get older, sperm quality can decrease.
- This condition is caused by a decrease in testosterone levels which will start from the age of 40 years.
- For this reason, your partner can adopt a healthy lifestyle to maintain sperm quality.
Sperm is an important part of male fertility. Unfortunately, sperm quality can be influenced by many factors. These include genetic, psychological factors (stress or depression), lifestyle (smoking, alcohol or drug addiction), pollution, and age.
Yes, it's true, sperm quality can decrease with age.
How to measure sperm quality
In general, sperm quality can be seen with a test called a spermiogram. When performing a spermiogram, a semen sample from the patient will be collected and examined in the laboratory.
In this test, the quality of sperm cells will be tested based on three parameters, namely number, speed and shape. Apart from that, there is also the volume and pH of semen that need to be considered.
Sperm quality and age
According to the journal Gynecol Obstet Invest, sperm quality can be influenced by age. One factor that influences sperm quality is the production of the hormone testosterone. To be precise, at the age of 40, a man's body will experience a decrease in testosterone hormone levels.
Sperm quality in the 20s to 30s
During spermatogenesis or sperm formation, 1,500 sperm are produced every second, but 20 to 300 million sperm cells are released during ejaculation.
Sperm quality in your 40s and above
A decrease in testosterone levels in a man's body will have an impact on sperm production. As a man gets older, the volume of sperm produced will decrease. The speed of sperm will also decrease, making it more difficult to fertilize.
In addition, hormonal changes will result in physical changes in a man's body. Cognitive function, body weight and sexual desire can be affected by these changes.
How to maintain sperm quality
Although age can have an impact on sperm health, your partner can maintain sperm health by implementing lifestyle changes such as:
- 1. Consume healthy food
Healthy food is believed to help maintain sperm quality. In short, the nutrients sperm need are:
- Protein and vitamin B12 from foods such as fish, meat and milk to protect sperm from inflammation caused by free radicals.
- Lycopene in tomatoes can also protect sperm from exposure to free radicals.
- Vitamin C from citrus fruits, broccoli and potatoes can increase sperm count.
- Omega-3, folic acid, antioxidants, vitamin E, selenium and zinc can be found in nuts and fish.
- Avoid excessive caffeine from tea, coffee and soft drinks.
- Regular exercise
Weight gain or obesity can reduce sperm quality. Not only that, regular exercise can produce endorphins and improve blood circulation, so that sexual desire increases.
However, don't exercise excessively, because that can reduce sperm quality.
- Avoid heat
Men's testicles are very sensitive to hot temperatures, so activities such as saunas or soaking in hot water are only limited to 15 minutes and should not be done more than twice a week.
- Manage stress well
Stress can affect the hormones that produce sperm, and reduce sex drive. Use techniques such as meditation or breathing so that stress can be managed well.
- Reduce smoking and alcohol
Studies have shown that smoking has a negative impact on sperm quality. In addition, alcohol can affect the production of the testosterone hormone so that sperm quality decreases.
- Use protection when having sex
Using condoms can prevent the transmission of sexual infections such as gonorrhea and chlamydia which can affect sperm production.
Source
Curley, B., & Morris, G. (2019, June 28). Sperm Quality Older Age . Healthline. Accessed June 6, 2024, from https://www.healthline.com/health-news/sperm-fertility-declines-significantly-after-age-50
Matorras, R., Matorras, F., Expósito, A., Martinez, L., & Crisol, L. (2010). Decline in human fertility rates with male age: A consequence of a decrease in male fecundity with aging? Gynecologic and Obstetric Investigation , 71 (4), 229–235. https://doi.org/10.1159/000319236
Stanek, B., & Spar MD, M. (2023, August 9). How Male Fertility Changes With Age – Forbes Health . Forbes. Retrieved June 6, 2024, from https://www.forbes.com/health/mens-health/male-fertility-by-age/