Lifestyle plays a big role in sperm quality. It will not surprise anyone to know that drugs, alcohol, smoking and stress can all adversely affect male fertility.
You can take simple steps to increase your chances of producing healthy sperm:
- Eat healthy, nutrient-dense foods
Men also need fertility enhancing foods. Research shows that parents need adequate amounts of vitamins C and E, zinc and folic acid, which are mainly found in natural foods such as vegetables, fruits, whole grains and lean proteins.
Antioxidant-rich foods like walnuts (and, again, fruits and vegetables) have been shown to improve sperm quality.
Stress can interfere with sperm production (making sex less fun – or non-existent).
For men, getting enough sleep and regular exercise is important. Try some relaxation exercises like meditation or deep breathing, or get a massage.
If you want to have a baby, you should have sex during ovulation. But having frequent sex also increases fertility.
Research has shown that short-term abstinence can benefit sperm health — whether you’re trying to conceive naturally or providing a sperm sample for conception.
To keep sperm in tip-top shape, try to have sex at least twice a week.
- Maintain a healthy weight
One way to increase your fertility is to make sure you are at a healthy weight for your body. Research has shown that being overweight or underweight can disrupt the body’s hormonal balance, which can lead to low sperm counts.
Too much alcohol can reduce your fertility. A study of men with alcohol use disorders found that only 12% of men had a completely normal sperm count and health compared to 37% of non-smokers and non-alcoholics.10
Heavy alcohol consumption is associated with lower sperm counts, less normally shaped sperm, and worse sperm motility.