Lifestyle habits: laying the foundation for preparing for pregnancy
Regular sleep is the first step towards healthy pregnancy preparation. Staying up late can disrupt the body's endocrine system, affect the normal function of the testicles, and ultimately lower sperm quality. It is recommended that men maintain 7-8 hours of sufficient sleep every day and try to fall asleep before 11 pm at night to give their bodies sufficient rest and recovery. Research has shown that men with long-term irregular sleep patterns have a relatively higher rate of sperm abnormalities. (Source: Research Reports Related to the Journal of Reproductive Medicine)
Moderate exercise is also crucial for preparing for pregnancy. Engaging in aerobic exercise at least three times a week, such as jogging, swimming, cycling, etc., for more than 30 minutes each time, can help enhance physical fitness and improve sperm vitality. Exercise can also promote blood circulation and provide sufficient nutrition for the testicles. But it is important to avoid excessive exercise to prevent the production of excessive free radicals that can damage sperm. (Source: Research on Exercise and Reproductive Health by the American College of Sports Medicine)
In addition, men must quit smoking and drinking during the preparation period for pregnancy. The harmful substances such as nicotine and tar in cigarettes, as well as alcohol, can directly damage the DNA of sperm, leading to a decrease in sperm count, vitality, and an increase in deformity rate. According to statistics, men who smoke and drink excessively for a long time have significantly lower sperm quality than those who do not have this habit. (Source: World Health Organization Report on the Effects of Tobacco and Alcohol on Reproductive Health)
Dietary nutrition: cheering and assisting sperm
A reasonable dietary structure can provide sufficient nutrition for sperm. Foods rich in high-quality protein are the first choice for men preparing for pregnancy, such as lean meat, fish, poultry, eggs, beans, etc. Protein is an important component of sperm and plays a crucial role in the generation and development of sperm. (Source: Chinese Dietary Guidelines for Residents (2022))
Trace elements such as zinc and selenium have a significant impact on the quality of sperm. Zinc participates in the metabolic process of sperm and helps maintain its normal morphology and vitality; Selenium has antioxidant properties and can protect sperm from free radical damage. Foods rich in zinc include oysters, shrimp, nuts, etc; Foods rich in selenium include kelp, animal liver, mushrooms, etc. (Source: White Paper on Nutrition and Reproductive Health of the Chinese Nutrition Society)
Vitamins are also an essential part of the diet for preparing for pregnancy. Vitamins C and E have antioxidant properties and can improve the vitality and quality of sperm. Eating more fresh fruits and vegetables, such as oranges, strawberries, kiwis, spinach, etc., can meet the body's needs for vitamins. (Source: Research on Vitamins and Reproductive Health in the Journal of Clinical Nutrition)
Stay away from harmful substances: protect sperm health
During the preparation for pregnancy, men should try to avoid exposure to harmful substances as much as possible. Long term exposure to high temperatures, such as soaking in hot springs, saunas, and driving for long periods of time, can raise testicular temperature and affect sperm production and development. Research has found that high testicular temperature can lead to a decrease in sperm count and vitality. (Source: Research by the International Association for Male Reproductive Health on the Impact of Environmental Factors on Sperm)
In addition, chemical substances such as pesticides, hair dyes, paints, and radiation environments such as prolonged use of electronic devices and working in radiation prone workplaces can all cause damage to sperm. Pregnant men should try to minimize their exposure to these harmful substances to protect the health of their sperm. (Source: Report on Environmental Chemicals and Reproductive Health by the United States Environmental Protection Agency)
Psychological regulation: the invisible power of preparing for pregnancy
Psychological state also has a significant impact on male fertility planning. Long term negative emotions such as anxiety, stress, and depression can affect the endocrine system, leading to hormonal imbalances and thus affecting the quality of sperm. Pregnant men should learn to adjust their mentality and maintain a positive and optimistic attitude. You can relieve stress and relax by listening to music, reading, traveling, and other methods. (Source: Research on the Impact of Psychological Factors on Reproductive Health in the Journal of Psychology)
Pre pregnancy examination: monitoring the health of the baby
Pre pregnancy examination is an important part of male preparation for pregnancy. Semen examination can understand indicators such as sperm quantity, vitality, and morphology, and evaluate fertility. In addition, a reproductive system examination should be conducted to check for diseases such as varicocele, epididymitis, prostatitis, etc., which may affect the quality of sperm and the chances of conception. (Source: "Guidelines for Pre pregnancy Examination for Men" released by the Andrology Branch of the Chinese Medical Association)
At the same time, infectious disease inspection should not be ignored, such as hepatitis B, hepatitis C, syphilis, AIDS, etc., to avoid transmitting the disease to the fetus. For men with a family history of genetic diseases, it is also recommended to undergo genetic counseling and related tests to reduce the impact of genetic diseases on the baby. (Source: Guiding Opinions of the Chinese Society of Genetics on Genetic Counseling and Pre pregnancy Examination)
Male preconception is a process that requires comprehensive attention, from lifestyle habits to dietary nutrition, from staying away from harmful substances to psychological regulation, every aspect is related to the health of the future baby. I hope every expectant father can pay attention to preparing for pregnancy, make full preparations for welcoming a new life, and embark on a happy family journey.