Experts recommend the following lifestyle changes that have been shown to help men boost their fertility.
1. Quit Smoking. On average, smokers have 22% less sperm per ejaculate than non-smokers.
- Wear loose-fitting underwear
- Avoid hot tubs and hot baths
- Don’t place your laptop directly on your lap
- Avoid biking or sitting for long periods of time
- Avoid cooking over a hot stove for long periods of time
3. Improve Your Diet. Diets that reduce fat intake and are high in protein, whole grains, and vegetables have been shown to improve semen quality.
4. Ejaculate Less Often. Less frequent ejaculations (up to a three day wait) allows your body to replenish your sperm concentration, leading to higher quality semen and improved chances of conception.
5. Reduce Alcohol Consumption. Alcohol has been shown to reduce semen quality. If you do consume alcohol, experts recommend drinking only in moderation.
6. Be Informed About Your Medications. Certain drugs (including antidepressants, calcium channel blockers, and anabolic steroids) can reduce your fertility. Be sure to ask your physician for possible fertility side effects before taking new medications.
7. Avoid Illegal Drugs. Narcotics such as marijuana, cocaine, and heroine are known to reduce male fertility.
8. Natural Supplements. Certain natural supplements have been shown to improve sperm quality:
- Folic acid
- Vitamin E
9. Avoid Lubricants. The use of certain lubricants during intercourse (including K-Y jelly and skin lotions) can diminish sperm movement and your chances of conception.
10. Reduce Stress. Stress causes physiological changes that deeply impact fertility and reduce sperm production.