👶 A Man's Guide to Preparing for Conception
Hello, friends! The Wizey team here again. Today, we’re going to talk about a topic that, unfortunately, is still surrounded by myths and often unfairly pushed to the background: men’s preparation for conceiving a child.
Yes, you heard that right. While the future mother heroically studies ovulation calendars, takes folic acid, and skips a glass of prosecco at a girls’ night out, the future father often thinks his mission is limited to one decisive moment. To put it mildly, that’s not quite right. Nature is fair, and she places the responsibility for the health of future offspring equally on both parents.
So, men, get comfortable. Today, we’re going to break down why your contribution is not just “participation,” but a fundamental foundation for a healthy start to a new life. And why the phrase “I’m fine” requires a serious check-up.
Why Does This Even Matter? The Male Factor in Reproduction
Let’s get straight to the facts. For a long time, it was believed that if a couple couldn’t conceive, the problem was most likely “on the woman’s side.” Modern medicine sees it differently. According to statistics, in about 40-50% of infertility cases, a “male factor” is identified. This can be anything from an insufficient number of sperm to low motility or poor morphology (in simple terms, “defective” specimens).
Imagine a sperm as a tiny but very determined courier. Its task is to deliver a priceless cargo (23 chromosomes) along a complex and winding route, on time and in perfect condition. If the courier is weak, slow, or has a broken “navigator,” the delivery may not happen. And what if he delivers damaged goods? This increases the risk of problems in the embryo’s development.
The process of sperm maturation—spermatogenesis—takes an average of 72-75 days. This is our “window of opportunity.” Everything you do to your body during these 2.5-3 months directly affects the quality of the “genetic material” you will pass on to your child. Smoked a cigarette? Hello, oxidative stress and DNA damage. Overheated in a sauna? Hello, slow and sluggish “couriers.” Regularly sleep-deprived and eating fast food? Don’t be surprised if your fighters don’t have enough energy for the final push.
Therefore, preparing for conception for a man is not a whim or an over-precaution. It is a conscious and responsible step.
Step 1: The Big Cleanup. Getting Rid of Bad Habits
This is the foundation, without which all other efforts may be in vain.
Alcohol
“But I only have one glass of beer / a shot of cognac.” Sound familiar? Unfortunately, there are no safe doses of alcohol for sperm. Ethanol is a toxin. It directly damages the cells that produce sperm (Sertoli and Leydig cells), lowers testosterone levels, and increases the number of abnormal sperm forms.
Analogy: Imagine you are building a house out of bricks. Now imagine that every tenth brick is defective: crooked, cracked, fragile. Will the house be strong? Unlikely. Alcohol does the same thing to your genetic “building material.”
What to do? Completely abstain from alcohol for at least 3 months before the intended conception. Not “reduce,” but abstain. This is a case where compromises are inappropriate.
Smoking (including vapes and hookahs)
Nicotine and thousands of other toxic compounds from cigarette smoke cause massive oxidative stress throughout the body, and the reproductive system is no exception. Free radicals, like tiny vandals, attack sperm membranes and damage their DNA.
The result:
- Reduced motility: Sperm become lazy and cannot reach their target.
- Increased number of abnormal forms: Many “tadpoles” with two tails, no tail, or a crooked head appear.
- DNA fragmentation: The “damaged package.” This increases the risk of miscarriage for the partner and genetic abnormalities in the fetus.
And yes, vapes and hookahs are not harmless alternatives. They also deliver nicotine and other harmful substances to the body. So the rule is the same as with alcohol: complete cessation for 3 months.
Step 2: The Check-up. Seeing a Doctor and Getting Tested
Even if you feel perfectly healthy, a visit to the doctor is a mandatory part of the program. A urologist-andrologist deals with male reproductive health.
There is no need to be shy or afraid of this. It’s like a car inspection before a long and important journey. The doctor will conduct an examination, take your medical history (ask about your lifestyle, past illnesses), and prescribe the necessary minimum of tests.
What tests might be needed?
- Semen analysis. This is the main and most informative test. It shows the number, motility, and morphology of sperm. This is where we will see how many “quality couriers” we have and whether they are ready for work.
- MAR test. This shows the presence of antisperm antibodies. Sometimes a man’s immune system mistakenly attacks its own sperm, leading to infertility.
- Tests for sexually transmitted infections (STIs). Chlamydia, ureaplasmosis, mycoplasmosis, and other hidden infections can be asymptomatic but cause chronic inflammation that is detrimental to sperm quality.
- Blood test for hormones. Primarily testosterone, FSH (follicle-stimulating hormone), LH (luteinizing hormone), and prolactin. A hormonal imbalance is one of the common causes of male infertility.
- Complete and biochemical blood analysis. This will help assess the general state of the body and identify hidden inflammation, vitamin, and mineral deficiencies.
After receiving the test results, many people get lost in the numbers and unfamiliar terms. “Asthenozoospermia,” “teratozoospermia”—it sounds like a magic spell. This is where a modern assistant can come in handy. Before panicking and rushing to the doctor with wide eyes, you can upload the results to a service like our Wizey. It will help decipher the main indicators, show which ones are outside the normal range, and suggest what to pay attention to during your visit to the andrologist. This is a great way to prepare for a conversation with your doctor and ask the right questions.
Step 3: Tuning and Refueling. Lifestyle and Nutrition
So, we’ve eliminated the harmful stuff and checked the “technical condition.” Now it’s time to improve what we have.
Nutrition
Your diet is the fuel for the sperm production factory. And the final product depends on its quality.
What should be on the future father’s menu?
- Protein: Lean meat, poultry, fish, eggs, legumes. This is the building material for new cells.
- Zinc: Seafood (especially oysters), beef liver, pumpkin seeds. Zinc is a key trace element for testosterone synthesis and prostate health.
- Selenium: Brazil nuts (1-2 per day is enough!), tuna, eggs. A powerful antioxidant that protects sperm.
- Vitamin C: Rosehips, bell peppers, black currants, citrus fruits. Protects against oxidative stress.
- Vitamin E: Vegetable oils, nuts, avocados. Improves sperm motility.
- Folic acid (vitamin B9): Yes, men need it just as much as women! It is found in green leafy vegetables (spinach, lettuce), liver, and broccoli. It reduces the number of sperm with chromosomal abnormalities.
- Omega-3 fatty acids: Fatty fish (mackerel, herring, salmon), flaxseed oil. They improve the fluidity of sperm membranes.
What to avoid? Fast food, trans fats (margarine, pastries), excess sugar and simple carbohydrates, and soy products in large quantities (they contain phytoestrogens).
Physical Activity
Moderate physical activity (not to be confused with grueling professional sports!) improves blood circulation, including in the pelvic organs, helps combat stress, and maintains a healthy weight. Excess weight, especially in the abdominal area, is bad. Adipose tissue is an endocrine organ that actively produces female sex hormones (estrogens) from male ones (androgens), disrupting the hormonal balance.
Ideal: 3-4 workouts a week for 40-60 minutes. Running, swimming, brisk walking, team sports. Caution: Heavy weightlifting and cycling (due to constant pressure on the perineum and overheating) can negatively affect spermatogenesis.
Temperature Control
The main enemy of male fertility is overheating. The scrotum is not located outside the abdominal cavity for nothing: for normal sperm maturation, a temperature 2-3 degrees lower than body temperature is required.
What to do?
- Avoid hot baths, saunas, and steam rooms.
- Wear loose-fitting underwear made from natural fabrics. Goodbye, tight briefs.
- Don’t work with a laptop on your lap.
- Do not use heated seats in the car.
Step 4: Psychological Readiness
This is perhaps the most subtle, but no less important, aspect. Chronic stress leads to the release of cortisol, which is an antagonist of testosterone. The higher the stress level, the lower the level of the main male hormone.
Planning a child, especially if it takes a long time, can itself become a source of stress. It is important to learn to relax, establish a sleep routine (7-8 hours is not a luxury, but a necessity), and openly discuss your feelings with your partner. You are in the same boat, and supporting each other is the key to success.
Conclusion: A Marathon, Not a Sprint
As you can see, preparing for conception for a man is a comprehensive and serious work on oneself. It’s not a three-day diet, but a conscious change in lifestyle for 3, or better yet, 6 months.
Let’s briefly summarize our checklist:
- 3+ months before: Complete abstinence from alcohol and smoking.
- Visit to a urologist-andrologist: Examination and consultation.
- Get tested: Semen analysis and other tests as prescribed by the doctor. Here, I remind you, Wizey can help you understand the results and prepare for the visit.
- Dietary correction: More protein, vitamins, and minerals; less junk food.
- Regular physical activity: Without fanaticism and overexertion.
- Maintain proper temperature: No overheating!
- Normalize sleep and manage stress: Keep calm and carry on.
Yes, the list is impressive. But our goal is grand—to give a start to a new, healthy life. And believe me, the realization that you have done everything possible for this is the best start to fatherhood.
Be healthy, approach parenthood consciously, and remember: your contribution is priceless.
