Isn't this supposed to be directed to the mothers-to-be? Since the mother carries the foetus for 9 months, isn't what she eats and does the most important? Well yes, that is a known fact. But a lesser known fact is that the diet of a dad-to-be also plays an equally important role in the health of the offspring. So would be fathers listen up!

A study conducted by the McGill University in 2013 focussed on the importance of folate in diet. The animal based study in particular focussed on the proposed mechanism for paternal transmission of environmental information is via the sperm epigenome. The results pointed out that men consuming high fat and a fast food diet or those who were obese risked the ability to metabolize folate in a healthy way. This deficiency is associated with a 30 % increased risk of birth defects. Researchers also saw "severe skeletal abnormalities that included both cranio-facial and spinal deformities." The regions of the sperm epigenome is sensitive to diet, this information is transferred to an epigenomic map and can influence metabolism and disease. This epigenome is like a switch and is affected by environmental cues, diseases like diabetes and cancer are affected by the epigenome. Sperm is more than a flagellated cell, it carries a memory of the father's environment and possibly even of his diet and lifestyle choices. (R. Lambrot, C. Xu, S. Saint-Phar, G. Chountalos, T. Cohen, M. Paquet, M. Suderman, M. Hallett, S. Kimmins. Low paternal dietary folate alters the mouse sperm epigenome and is associated with negative pregnancy outcomes. Nature Communications, 2013; 4 DOI: 10.1038/ncomms3889)

How much do you weigh?

A father's diet needs to be well balanced; this plays an important part in improving chances at fertility as well as reducing birth defects as recent studies indicate. A healthy weight is important for overall wellbeing and keeps sperm in a healthy condition. Being overweight affects sperm quality, but weight loss improves the quality of sperm in men whose BMI is greater than 30.

Take a good look at your work environment

Working with chemicals, lead or anesthestics may be a contributing factor to your fertility. According to the National Institute of Occupational Safety and Health, continuous exposure to certain agents such as pesticides, chemical fertilizers, lead, nickel, mercury, chromium, ethylene glycol ethers, petrochemicals, benzene, perchloroethylene and radiation can lower sperm quality, quantity and possibly lead to infertility or miscarriage. Exposure to x- rays negative effects could result in abnormal sperm or a lowered sperm count. Men who work in hot environment may also be affected. Even office going men with sedentary (desk) jobs need to be aware, as sitting for long periods of time could possibly overheat the testicles.

In such cases it is best to follow rules and regulations on occupational hazards. Avoid sitting for long periods of time and wear comfortable breathable innerwear. Trousers are preferred over tight fitting pants or jeans as these allow for better movement.

Are you eating healthy?

Focus on:

Vitamin D
Research has been done showing the link between sperm mobility and Vitamin D levels. While this needs more research, getting enough Vitamin D is important as it is not commonly available in foods. Fatty fish, egg yolks, cheese, liver and fortified foods contain vitamin D. Our bodies are able to synthesize Vitamin D on the skin in response to sunlight.

Folate (Vitamin B9)

As research indicates, folate is important for men to make healthy sperm and is the naturally occurring form of folic acid. There's a small amount of evidence linking a diet rich in this vitamin to higher sperm counts. A dad-to-be should eat plenty of folate-rich foods like broccoli, spinach and dried legumes such as chickpeas, beans and lentils. Some breakfast cereals are also fortified with folate.

Zinc and selenium

Studies done show the link between poor zinc status and sperm quality. In the absence of zinc, there could be an increased oxidative damage contributing to poor sperm quality. (Zinc levels in seminal plasma are associated with sperm quality in fertile and infertile men. Colagar, Abasalt Hosseinzadeh et al.Nutrition Research , Volume 29 , Issue 2 , 82 - 88)

Zinc and Selenium supplements may improve sperm quality. Along with a diet that includes zinc rich foods such as shellfish, crab, meat, poultry, beans, whole grains, nuts and seeds. Selenium can be found in bread, fish (tuna), meat, eggs and brazil nuts.

Antioxidants

Studying the link between oxidative stress and spermatogenesis, researchers have found that factors such as endocrine disrupting chemicals and cosmetic additives have a strong connection with fertility issues in both men and women making conception harder. (Effect of Antioxidants on Sperm Genetic Damage. Yves Menezo , Don Evenson, Marc Cohen, Brian Dale. Genetic Damage in Human Spermatozoa,Volume 791 of the series Advances in Experimental Medicine and Biology pp 173-189. Date: 11 July 2013)

In this case, antioxidants may improve sperm quality by decreasing the number of free radicals that can cause cell membrane damage. Antioxidant vitamins are vitamins C, E and Beta carotene, the pre cursor of vitamin A. These are found in abundance in brightly coloured fruits and vegetables which should be part of a healthy balanced diet.

Should I cut down on caffeine?

Caffeine is present in various beverages and drinks rich in caffeine are consumed by young individuals of reproductive age. Caffeine however modulates cellular metabolism which affects Human Sertoli cells (hCS) which is a type of somatic cell around which spermatids develop in the tubules of the testis ( Source- Wikipedia)

The research found that moderate consumption (less than 2 cups of coffee/ day) of caffeine appears to be safe to male reproductive health as it stimulates lactate production by hSCs, this can promote germ cells survival. However, heavy consumers of beverages and food supplemented with caffeine should exercise caution to avoid deleterious effects in hSCs functioning and thus, abnormal spermatogenesis. But more research is needed into any direct effect of caffeine on fertility.. (Dose-dependent effects of caffeine in human Sertoli cells metabolism and oxidative profile: Relevance for male fertility,TR Dias, MG Alves, RL Bernardino, AD Martins - Toxicology Volume 328, 3 February 2015, Pages 12-20, 2015 - Elsevier)

Is alcohol allowed?

While there is no evidence to suggest that drinking 3-4 units of alcohol per day can harm your chances at fertility, alcohol intake is easily underestimated. Excessive drinking impairs sperm quality and testosterone levels. However, cutting back on alcohol completely can show an improvement in sperm quality.

Dr. Kimmins ( Mc Gill University) drives the point home by saying- "Our research suggests that fathers need to think about what they put in their mouths, what they smoke and what they drink and remember they are caretakers of generations to come."