Lifestyle can play a big role in sperm quality. It will not surprise anyone to know that drugs, alcohol, smoking and stress can all affect male fertility.
You can take simple steps to increase your chances of producing healthy sperm including:
- Eat healthy and nutritious food
Men also need fertility-enhancing foods. Research shows that expectant fathers need plenty of vitamins C and E, zinc and folic acid, which are found mainly in natural foods like vegetables, fruits, whole grains and lean proteins.
Foods rich in antioxidants, such as walnuts (and, again, fruits and vegetables), have also been shown to improve sperm quality.
Stress can interfere with sperm production (not to mention make sex less enjoyable – or non-existent).
For men, get enough sleep and exercise regularly. Try some relaxation exercises such as meditation or deep breathing or massage.
If you want to have a baby, you must have sex at the time of ovulation. But frequent sex can also improve fertility.
Research also shows that short periods of abstinence can have the potential to benefit sperm health—whether you’re trying to conceive naturally or will be providing a sperm sample for insemination.
To keep your sperm in tip-top shape, try to have sex at least twice a week.
- Maintain a healthy weight
One way to improve your fertility is to make sure you are at a healthy weight. Research shows that being overweight or underweight can disrupt the hormonal balance in the body, which can lead to a lower sperm count.
Too much alcohol can reduce fertility. A study of men with alcohol use disorders found that only 12% of men had normal sperm counts and health, compared to 37% of non-smokers and non-alcoholics.10
Higher alcohol intake was associated with lower sperm count, normal-shaped sperm, and worse sperm motility.