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How to Protect Male Fertility at Work

Trying to conceive while juggling a demanding career can feel like an uphill battle. Between deadlines, meetings, and long hours, prioritizing your health can fall by the wayside. But what if we told you there are simple things you can do at work to support your fertility? It’s all about creating a “fertility-friendly” work environment – here are some ways to support male fertility at work.


Your Electronics: Avoiding Heat and (maybe) Electromagnetic Waves

Laptops are a modern essential, but the heat they generate can negatively impact sperm health. A 2012 study published in Fertility and Sterility found a link between prolonged laptop use directly on your lap and decreased sperm motility (movement). Additionally, some research has suggested that exposure to the electromagnetic waves from our devices may be harming our sperm cell, although we need to continue performing more research in this field to draw firm conclusions. Here’s how to engage with your devices to protect your swimmers:

  • Avoid keeping your laptop directly on your lap. Your testicles hang outside of your body for temperature regulation, and sticking a warm laptop on your crotch for long periods can damage the structure and motility of your sperm cells.
  • Don’t keep your phone in your front pocket. This is both for the heat that may warm that region, but also to distance your device from your testicles when considering the potential effects of electromagnetic radiation, which may increase oxidative stress and disrupt sperm function, although more research is in it’s infancy.
  • Take phone calls on speaker phone or through headphones to limit the direct contact between your head and your phone (although this is being extremely, and possibly unnecessarily, cautious).


Sitting for Long Periods: Get Up and Move!

We all know the feeling – getting sucked into a project and realizing hours have flown by while you’ve been glued to your chair. But research suggests this sedentary lifestyle can be detrimental to sperm health. A 2019 study in the journal Folia Histochemica et Cytobiologica found that a sedentary job doubled the risk of high levels of sperm DNA damage. Here’s how to combat the chair coma and get your blood (and sperm) flowing:

  • Set a timer to remind yourself to get up and move around every 30 minutes. Even a short walk around the office or a quick set of stretches can make a big difference.
  • Take the stairs instead of the elevator. It’s a small change, but every step counts when it comes to increasing activity levels.
  • Do some light stretches or desk exercises throughout the day. There are plenty of resources online for simple stretches and exercises you can do right at your desk to keep your body moving.


Stress Management: Keeping Your Cool

Chronic stress can wreak havoc on your entire system, including your hormones. Testosterone, a key player in sperm production, can take a hit when you’re constantly under pressure. Here are some stress-busting techniques you can incorporate at work to keep your cool and support male fertility at work:

  • Practice mindfulness techniques like deep breathing or meditation. Even a few minutes of focused breathing can help calm your mind and body. There are many free apps available to guide you through simple meditations.
  • Talk to a therapist about managing work-related stress. A therapist can provide you with tools and strategies to manage stress in a healthy way.
  • Take breaks throughout the day to do something you enjoy, even if it’s just for a few minutes. Read a chapter of a book, listen to some calming music, or take a walk outside. Taking a mental break can do wonders for your stress levels.


Pack a Fertility-Friendly Lunch

Diet plays a crucial role in overall health, and sperm production is no exception. Here’s what to pack for a fertility-boosting lunch:

  • Fruits and vegetables: Rich in antioxidants, these colorful powerhouses can help protect sperm from damage caused by free radicals. Think berries, spinach, broccoli, and oranges.
  • Whole grains: Whole grains provide sustained energy and can contribute to healthy hormone levels. Opt for brown rice, quinoa, whole-wheat bread, and oats.
  • Healthy fats: Healthy fats from sources like fish, nuts, and avocados support sperm production and motility. Include salmon, tuna, walnuts, almonds, and avocado slices in your lunch to give your sperm a boost.


Remember: Limit processed foods, sugary drinks, and excessive caffeine, which may negatively impact fertility. Processed foods are often high in unhealthy fats and added sugars, which can contribute to inflammation and decreased sperm quality. Sugary drinks can cause blood sugar spikes that can disrupt hormone function, and excessive caffeine intake has been linked to lower sperm motility.


Be Mindful of Environmental Toxins

Certain chemicals in the workplace, like pesticides and herbicides, can affect sperm health. While complete control might be difficult, here are some tips to minimize exposure:

  • If possible, avoid working directly with these chemicals. If your job involves handling pesticides, herbicides, or other potentially harmful chemicals, advocate for proper safety protocols.
  • Wear proper protective gear if required. This may include gloves, masks, respirators, or safety glasses, depending on the specific chemicals you’re working with.
  • Shower and change clothes after exposure. This will help remove any lingering toxins from your skin and clothes.

Remember: Always consult a healthcare professional if you have concerns about workplace toxins and their impact on fertility. They can provide personalized advice based on your specific situation.


The ExSeed Test: Making Informed Decisions

Trying to conceive can be a journey filled with questions and uncertainties. The ExSeed at-home sperm test can empower you to take control of your fertility journey. This convenient and confidential test provides a snapshot of your sperm motility, a key indicator of male fertility. With results delivered in just 20 minutes, the ExSeed test allows you to make informed decisions about your next steps.

Male fertility at work is about creating a holistic approach to supporting your well-being while you navigate the demands of your career. By incorporating these simple tips into your daily routine, you can take proactive steps to improve your sperm health and build a strong foundation for fatherhood.

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