Lifestyle Tips For Males to Boost Fertility

Male factor infertility is responsible for up to 50% of fertility issues, but the burden of lifestyle changes to prep for pregnancy is often put on female partners. The truth is, men can make a big difference in the quality of their sperm, with just a few simple lifestyle tweaks—and fast. Healthy sperm have greater motility (movement) and better shape (morphology), which impacts both the sperm’s ability to reach the egg and pregnancy outcomes. 

Since sperm are so small, they are super susceptible to environmental damage. The good news—this also makes them highly receptive to shifts in lifestyle. Even small changes can make an impact. Here’s how to improve sperm health, as you try to conceive. 

We know, easier said than done. But sleep is important for fertility; hormones rely on your circadian rhythm to function properly—the same hormones that affect your reproductive health. Studies show that poor sleep habits have a negative impact on sperm, and not getting enough sleep can lead to higher sperm DNA damage. 

The fix? Aim for at least 7 to 9 hours of sleep each night and stick to your sleep schedule. Getting 8 hours or more of sleep per night can increase sperm concentration, while regular sleep habits can reduce fragmentation. Improve your sleep by having a consistent bedtime routine, and avoiding screen and caffeine use before bed.

We know getting enough exercise benefits your overall health, but it also has a direct impact on sperm health. Research shows that physical activity can support semen volume, viability, motility and morphology. This is because increased inflammation is linked to obesity and a sedentary lifestyle, which in turn can increase cellular damage (and like we said, sperm cells are super sensitive and easily affected). Regular exercise—150 to 300 minutes each week—can help you stay fit mentally and physically. 

Choose whole foods rich in fiber and antioxidants to support sperm quality. An overall healthy diet (like the Mediterranean diet) is positively linked to sperm concentration and sperm motility. 

Boost your sperm production and get enough nutrients through foods like: 

• Fruits and vegetables (especially, asparagus, bananas, and spinach) 

• Seafood (shellfish, like oysters) 

• Nuts and seeds (walnuts and pumpkin seeds) 

• Lean protein 

• For a sweet treat try some dark chocolate

If you’re trying to conceive, skip the energy drinks. High caffeine and sugar can decrease sperm count, motility, and overall quality. Studies suggest that over 100 mg of caffeine per day may impair fertility. 

Instead: try green tea (40 mg per cup) or decaf coffee, or if you really need that cup in the morning, keep it to one cup per day. 

It’s best to limit or eliminate alcohol if you are trying to conceive. Excessive drinking is harmful to sperm quality, motility, and count and contributes to sperm DNA fragmentation. All these factors make it harder for the sperm to fertilize the egg. If you’re going to continue to drink, do so in moderation. Try an organic wine for reduced sulphites, a zero-proof beer, or a mocktail instead. 

Smoking is a big fertility red flag, whether it’s nicotine or cannabis. 

THC: Can interfere with reproductive hormone production, leading to nearly a 30% reduction in sperm count and concentration, and negative effects on morphology and motility. 

Nicotine: Along with the other chemicals found in cigarettes (carbon monoxide and hydrogen cyanide), nicotine can have negative effects on sperm count, motility, and morphology, leading to overall poor sperm health. Long-term or high-dose use is more likely to cause reproductive problems.