Improving male fertility and sperm health takes a comprehensive approach, incorporating nutrient-rich foods, healthy lifestyle habits, and targeted supplementation.
Help male fertility: healthy sperm through lifestyle changes
Simple lifestyle changes can help male fertility and support sperm health. Exercise regularly, maintain a consistent sleep schedule, manage your weight, and avoid tobacco and recreational drugs. Limiting alcohol may also help protect sperm quality.
Since sperm take approximately 70 days to mature, it’s important to commit to these changes for at least three months before expecting noticeable improvements.
5 simple lifestyle changes to boost male fertility
1. How to improve sperm health: Reduce your body weight
A BMI (Body-Mass-Index) over 30 can negatively affect hormone balance and sperm quality.
Overweight and obese men are more likely to have a lower sperm count than men who maintain a healthy body weight. New studies indicate that losing weight may have a positive effect on a man’s sperm health.
2. How to improve sperm health: Reduce alcohol consumption
Additional research shows that dads who are heavy drinkers risk damaging their sperm. So cutting back on alcohol is also a good idea if you want to boost your fertility. You need a healthy body to make a healthy baby!
3. How to improve sperm health: Stop taking drugs
Some recreational drugs, such as cannabis, can negatively affect sperm health and male fertility. It’s best to avoid them when trying to conceive.
4. How to improve sperm health: No muscle-building supplements
Sports supplements are widely available over-the-counter and online. They may contain high amounts of protein and undeclared substances including anabolic steroids.
Steroids and fertility🏋🏽♀️
Anabolic steroids have been shown to reduce men’s fertility by impairing testicular function. Men who aspire to be dads should immediately stop taking this type of sports supplements.
5. How to improve sperm health: Keep your testicles cool
Using a laptop on your lap, wearing tight underwear, or frequent sauna visits can harm sperm quality.
Keeping your testicles cool is key for healthy sperm
🩵Take breaks in cooler places during extreme heat
🩵Stand up and move around regularly
🩵Wear loose boxers instead of tight underwear
🩵Avoid saunas and hot baths if you’re trying for a baby!
Learn more about diet and lifestyle changes that can boost male fertility.
