Wellness for the Modern Man: 7 Key Actions for Reproductive Health
Average testosterone levels in men are declining by 1% every year
India has become the world's most populous nation this year with over 1.4 billion people. But the replacement fertility rate has already fallen below 2.1. Many countries (Scandinavian, Japan, South Korea, China, etc. ) are already facing an alarming low birth rate, which is proving hard to reverse.
What’s concerning is Sperm counts are also dropping significantly. some reproductive disorders, like testicular cancer, are on the rise. Even men’s grip strength has declined. So, what’s going on?
Men don’t talk about reproductive health
They talk about high cholesterol or high BP. But they never would say ‘My sperm count is down.’ Issues like erectile dysfunction or premature ejaculation have long been considered taboo and cause havoc in the personal lives of many couples. But with awareness and confidence –as these complaints are brought up with the doctor – many find there are easy solutions to these problems, which most often don’t even require medications and could be overcome with good counseling.
Here are a few to-dos and do-nots that could go a long way in achieving optimal well-being in one’s reproductive life:
01)Obesity and sedentary lifestyle
Being overweight can push the body’s hormone axis out of balance, which can lower testosterone levels.
Sedentary lifestyle has been sparked by the digital revolution - which makes it easy to prioritise convenience over health.
Practising an active lifestyle and incorporating at least 30 minutes of any exercise from cycling to swimming to just about anything you are consistent with can boost testosterone levels, improve sperm quality.
02)External toxins
The annual global production of plastics has grown from 50 million to 300 million tons since the 70s.Many plastics contain endocrine-disrupting chemicals (EDCs) Eg: Phthalates, Bisphenols, EDCs are found in everyday products, including:
Plastic bottles
Food storage containers
cosmetics and personal care products, room fresheners
Pesticides
Research has found links between EDC exposure and effects on metabolism, puberty, and reproduction.
03)Stress and mental health
We’re constantly plugged in. We have phones in our pockets that ping, watches that buzz and headphones that silence the real world around us.
stress or anxiety causes impairment in fertility and decreases the sense of sexual satisfaction.
Stress reduction can be achieved by improving the working atmosphere, regular meditation, improving inter-personal relationships, regular exercise, good eating and sleeping habits.
Digital well-being is the critical necessity - reduced exposure to electronic gadgets and they should not be kept too close to the body.
04)Diet
Junk and processed food can be harmful in the long run, hampering hormone levels in the body. A nutritional diet rich in protein, antioxidants, Vit E and omega-3 fatty acids including eggs, berries, walnuts, most fruits and vegetables etc. would help in ensuring not just a strong reproductive health, but also overall health. Increased intake of substances such as alcohol, tobacco and smoking have adverse effects on reproductive health.
05)Hygiene
Male genital region is located outside the body to provide cooler temperature for the production of sperms. Personal hygiene such as washing hands after using the toilet, keeping the genital region clean, wearing clean and breathable innerwear are essential.
06)Infections
There should be awareness about STIs- such as human immunodeficiency virus (HIV), syphilis, hepatitis B, chlamydia, gonorrhoea, herpes, and human papillomavirus (HPV) - to take necessary precautions like safe sex or seek medical help.
07)Social and economic factors
A lot of couples put their career ahead of their personal lives and postpone conception till their late 30s. The optimal age for conception for men is below 30 years. Beyond this age, reproductive health including sperm quality declines and couples will find it difficult not only to conceive, but also to maintain pregnancy, in addition to increased risk of fetal malformations.
Should I be worried?
There’s a downward trend in sperm counts and testosterone levels. From an evolutionary and ecological perspective, it does raise critical questions about the future of men’s reproductive health - and possible Spermageddon in the offing!
