The importance of breakfast, lunch, and dinner; nutrients that are particularly important for fertility; and the impact of unhealthy lifestyle habits on fertility.

The primary standard for a healthy breakfast is a comprehensive and balanced diet. Never skip breakfast to save time, as this can severely harm your health. Only a healthy breakfast can contribute to a healthy man's health. After a night's activity, the body needs to replenish its energy through breakfast. For office workers, breakfast also provides energy for the morning's work, so it must be nutritious. Breakfast is not only essential, but it should also be eaten scientifically. Here are some points to note about breakfast: ① Drinking a glass of warm water before breakfast is beneficial to health. ② Drinking cold drinks for breakfast is harmful to health. ③ It is not advisable to eat breakfast while walking. ④ Eat plenty of vegetables for breakfast.

Due to time constraints at lunchtime, most men often choose to eat fast food near their workplace, but this can lead to nutritional imbalances if they don't understand proper nutritional balance. A significant portion of men are in a sub-healthy state, and inadequate nutrition is a major contributing factor. Lunch should include plenty of protein-rich and choline-rich foods such as meat, fish, eggs, and soy products, which are important for mental alertness and comprehension and memory. Lean meat, fresh fruit, or fruit juice can also be consumed in moderation. In addition, it's essential to ensure adequate intake of high-quality protein such as milk, soy milk, or eggs. Fruit should not be eaten immediately after lunch; it should be eaten 1 hour before or 2 hours after lunch. Apples, pears, peaches, bananas, kiwis, and oranges are all good choices. Here are some points to note regarding lunch: ① Eat less fast food. ② Eat lunch at regular times. ③ Eat only until you are 80% full.

After a long day at work, you're often too rushed to have a proper breakfast, and lunch is usually just a quick bite. So, you might think you should treat yourself to a nice dinner! If that's your thought, you're making a big mistake! Here are some things to keep in mind for dinner: ① Don't eat too much. ② Limit your sweets at dinner. ③ Don't eat dinner too late. ④ Don't eat too much meat at dinner.

Many nutrients affect male fertility. Below are three recognized nutrients that are particularly important for male fertility.

(1) Vitamin C: Vitamin C has direct and indirect antioxidant effects, which can enhance the body's immunity and improve sperm function, fertilization ability, and sperm DNA integrity. Foods rich in vitamin C include kiwifruit, oranges, grapefruits, green peppers, cantaloupe, and cauliflower. Men who smoke should quit smoking because smoking lowers the level of vitamin C in the blood.

(2) Vitamin E: Also known as "tocopherol", it can improve fertility and fetal survival rate, as well as lower cholesterol and enhance immunity. Foods rich in vitamin E include almonds, peanuts, and pecans.

(3) Zinc: Zinc is a trace element in the body and is an essential nutrient for the growth of gonads and the normal functioning of sperm. Foods rich in zinc include chicken, lean meat, seafood, oatmeal, and legumes.

There are many other nutrients related to fertility, and listing them all would be a huge undertaking. In fact, as long as we maintain a regular diet, strive for a diverse range of foods, a balance of whole grains and refined grains, three balanced meals a day, appropriate hunger and satiety, moderate amounts of oil, small amounts of sweets, and abstain from smoking and excessive alcohol consumption, we believe that a healthy pregnancy will come as expected!

The modern medical model is no longer the traditional biomedical model, but rather a biopsychosocial model, where many diseases are caused by unhealthy lifestyles. Infertility is no exception. Some male infertility cases are not caused by organic factors, but rather by unhealthy lifestyle habits. Common unhealthy lifestyle habits include the following.

(1) Smoking and alcohol abuse: Nicotine in tobacco can reduce the secretion of sex hormones and kill sperm. Ethanol can affect sperm; 70% of sperm in chronic alcoholics are underdeveloped or lose their motility.

(2) Frequent hot baths: The temperature of the scrotum is 1-2°C lower than normal body temperature, which is conducive to sperm production and development. Frequent hot baths, especially hot baths and saunas, will raise the temperature of the scrotum and affect sperm production.

(3) Malnutrition or obesity: Human sperm production is closely related to the nutritional level of the diet, requiring sufficient intake of vitamin E, vitamin C, zinc, selenium, calcium, protein, and other substances. Malnutrition or unbalanced diets will affect sperm production and quality. Therefore, one should eat more eggs, milk, lean meat, fish, fresh vegetables and fruits, etc. In addition, obese people often have poor fertility. On the one hand, this indicates insufficient exercise and excessive intake, and hyperlipidemia can affect testicular function; on the other hand, aromatase in the fat of obese people will convert more androgens into estrogens, thereby inhibiting testicular function and causing reduced fertility and decreased sexual function.

(4) Poor mental state: Long-term mental depression, frustration, pessimism and worry often lead to infertility. This is because it affects the function of the cerebral cortex, so the nervous and endocrine functions of the whole body, as well as the spermatogenic function and sexual function of the testes, are all unstable. Poor mental and psychological state is a natural "contraceptive".

(5) Wearing tight pants for a long time: Wearing tight pants will hinder the heat dissipation and sweating of the scrotum, raise the temperature of the testicles, and cause local blood circulation disorders in the scrotum, resulting in testicular congestion. Therefore, you should not wear any kind of tight pants, whether underwear or outer pants.

(6) Improper or excessive sexual activity: Although the testes can produce hundreds of millions of sperm every day, sperm must mature in the epididymis. It takes 3 to 7 days to restore a fertile sperm count after ejaculation. Therefore, excessive sexual activity can lead to a low sperm count per ejaculation, resulting in decreased fertility. In addition, interrupted intercourse, excessive masturbation, or irregular sexual activity can also cause abnormal congestion of the sexual organs, which is not conducive to sperm production.

(7) Frequent long-distance cycling: The bicycle seat presses on the urethra, scrotum and perineum. Long-distance cycling causes congestion in these areas, which can affect the function of the testes, epididymis, prostate and seminal vesicles. The bumps and vibrations of cycling can also damage the testes and directly impair their spermatogenesis.