Simple Things Men Can Do to Improve Their Fertility

Fertility issues are often seen as something women need to tackle, but male fertility plays just as significant a role in a couple’s ability to conceive. Studies show that about 30-50% of infertility cases are related to male factors . The good news is that there are simple lifestyle changes men can make to improve their fertility. Let’s explore some practical and effective steps you can take.

1. Maintain a Healthy Weight

Being either underweight or overweight can negatively affect sperm count and quality. Research shows that obesity is linked to lower testosterone levels, reduced sperm concentration, and a higher incidence of DNA damage in sperm . Maintaining a healthy weight through balanced eating and regular exercise can significantly improve your chances of conception.

2. Eat a Nutrient-Rich Diet

Your diet plays a major role in sperm health. Nutrients like zinc, folate, antioxidants, and omega-3 fatty acids are particularly beneficial for sperm production and quality. Foods that are good for male fertility include:

• Fruits and vegetables: Rich in antioxidants, they protect sperm from oxidative stress.
• Whole grains and lean proteins: Help maintain overall reproductive health.
• Foods rich in omega-3s: Fatty fish, flaxseeds, and walnuts promote sperm count and motility .

3. Limit Alcohol and Stop Smoking

Smoking and excessive alcohol consumption are both known to damage sperm quality. Smoking has been linked to lower sperm count, abnormal sperm morphology, and reduced sperm motility . Similarly, heavy alcohol use can interfere with testosterone production and reduce the quality of sperm. Limiting these substances or cutting them out entirely can improve fertility.

4. Avoid Overheating the Testicles

Testicles need to be slightly cooler than the rest of the body for optimal sperm production. Regular use of hot tubs, saunas, or even wearing tight underwear can raise the temperature in the scrotum, potentially lowering sperm count . Consider wearing loose-fitting underwear and avoiding excessive heat exposure.

5. Exercise, but Not Excessively

Regular exercise boosts your overall health, including sperm quality. However, excessive physical exertion, particularly high-intensity endurance sports, may have the opposite effect and decrease sperm production. Moderation is key—aim for a balanced exercise routine that includes both cardio and strength training without overtraining.

6. Manage Stress

Chronic stress can affect fertility by impacting hormones involved in sperm production. High stress levels can reduce testosterone and sperm quality . Practicing mindfulness, meditation, or engaging in hobbies that help you relax can be excellent ways to reduce stress and improve your reproductive health.

7. Consider Fertility Testing and Professional Help

If you’ve been trying to conceive without success, it might be time to consider professional assistance. Fertility Choice offers comprehensive services, including Semen Analysis, to assess sperm count, motility, and morphology. This test is crucial in identifying any underlying issues. If needed, our fertility specialists can provide tailored treatments or recommend additional lifestyle changes.

Learn more about our semen analysis services.

Conclusion

Improving fertility is often as simple as making a few adjustments to your lifestyle. Maintaining a healthy weight, eating a nutrient-rich diet, limiting alcohol, and avoiding overheating the testicles are all positive steps men can take to enhance sperm quality and overall fertility. If lifestyle changes don’t seem to be helping, consulting a fertility expert and undergoing semen analysis can provide insights and guidance on the best way forward.

For more information or to discuss fertility services at Fertility Choice, including sperm analysis and artificial insemination, don’t hesitate to contact us today.

References:

1. Gaskins, A.J., et al. “Obesity and Reproductive Health: Overview of the Mechanisms.” Nature Reviews Endocrinology, 2020.
2. Ménézo, Y., et al. “Antioxidants to Reduce Sperm DNA Fragmentation: A Systematic Review.” European Urology, 2019.
3. Sharma, R., et al. “Lifestyle Factors and Reproductive Health: Taking Control of Sperm Health.” Journal of Human Reproductive Sciences, 2020.
4. Setchell, B.P., “The Effects of Heat on Spermatogenesis.” Animal Reproduction Science, 2016.
5. Esteves, S.C., et al. “Male Infertility: Current Clinical Options and Challenges.” Asian Journal of Andrology, 2021.
6. Agarwal, A., et al. “Male Infertility.” The Lancet, 2020.