When it comes to male fertility, one factor to be paying particular attention to is testicular heat. The perfect temperature for the generation of healthy sperm, or spermatogenesis, is 2-4 degrees below body temperature, hence why a male's testicles are located away from the body where they can be kept cooler.
A recent meta analysis of studies looking at the correlation of heat and sperm quality showed that an increased ambient temperature can have a negative effect on all of the key semen parameters, including semen volume, sperm count, sperm concentration, motility and morphology, as well as possible damage to sperm DNA. It is thought that each 1 degree increase in temperature results in a 14% drop in sperm generation.
The good news
It's not all doom and gloom. The good news is that sperm completely regenerates in approximately 74 days, providing a great window of opportunity to do everything we can to promote the development of healthy sperm. In the context of heat and sperm quality, trying to keep testicles cool is a simple lifestyle habit to work into your day to day life.
Below are 5 of my top tips that you can start implementing today to help reduce excessive heat on the testicles and promote optimal testicular and sperm health.
My top 5 tips to keep your testicles cool and support healthy sperm
1. Avoid soaking in hot baths and hot tubs
It's best to limit or avoid activities that involve extended exposure to high temperatures, such as hot baths, hot tubs or saunas ti limit potential heat damage to sperm.
2. Choose loose fitting underwear that is made from natural materials
The heat generated by tight fitting underwear, or underwear made from synthetic materials, can have a significant impact on sperm quality. Choosing loose fitting underwear such as boxer shorts and sticking to natural, breathable fabrics like cotton (ideally organic to avoid any exposure to hormone disrupting chemicals or pesticides) can help to keep testicles below body temperature by promoting air circulation and reducing heat accumulation.
3. Keep the desktop on your desk, not your lap
Placing a laptop directly on your lap can elevate testicular temperatures. To reduce this heat exposure, avoid working with a laptop on your lap and place it on a desk or table instead.
4. Avoid carrying your mobile phone in your front pocket
Mobile phones generate heat which, if stored so closely to the testicles, may increase testicular temperature and thereby affect sperm health. Try to carry your phone in a pocket away from the groin region to minimize heat exposure or, better yet, keep it away from your body when not in use.
5. Say no to heated car seats
Popping on the heat on the car seats can be pretty tempting, especially on icy days. And whilst it can help to keep us nice and toasty, it can significantly affect sperm health.
This is just a small selection of things we can do to keep sperm cool but don't forget that there are many other activities that can also increase testicular temperature. Cycling for example can be a double whammy with a combination of tight lycra clothing and heat from sitting on the saddle for a prolonged time. In fact, sitting in itself for prolonged times can increase testicular heat so aim to get up and move around regularly.
Reducing heat on the testicles is a crucial piece of the puzzle when it comes to promoting optimal testicular health and supporting male fertility. By implementing the above cooling strategies into your daily life, you can actively support healthy sperm production and improve your chances of conception and a healthy baby.
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References
Babakhanzadeh, E. et al. (2020). Some of the factors involved in male infertility: a prospective review. International Journal of General Medicine, 13, 29-41.
Durairajanayagam, D., Agarwal, A. and Ong, C. (2014). Causes, effects and molecular mechanisms of testicular heat stress. Reproductive Biomedicine Online, 30(1), 14-27.
Hoang-Thi, A. et al. (2022). The impact of high ambient temperature on human sperm parameters: a meta-analysis. Iranian Journal of Public Health, 51(4), 710-723.
Houston, B. et al. (2018). Heat exposure induces oxidative stress and DNA damage in the male germ line. Biology of Reproduction, 98(4), 593–606.
Pérez-Crespo,M., Pintado, B. and Gutiérrez-Adán, A. (2007). Scrotal heat stress effects on sperm viability, sperm DNA integrity, and the offspring sex ratio in mice. Molecular Reproduction & Development, 75(1), 40-47.
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