10 lifestyle modifications to increase male fertility and sperm count

Aim for 7-8 hours of sleep per night to promote overall health and hormonal balance, which are crucial for sperm production and fertility. (Image: Canva)

Sperm count refers to the number of sperm present in a semen sample. It is a critical factor in male fertility, as higher sperm counts increase the likelihood of fertilising an egg. A normal sperm count typically ranges from 15 million to more than 200 million sperm per milliliter of semen. Several factors can affect sperm count, including lifestyle choices such as diet, exercise, and habits like smoking and alcohol consumption. Environmental factors, exposure to toxins, and certain medical conditions or medications can also impact sperm production.

Diagnostic tests like semen analysis can evaluate sperm count and other parameters such as sperm motility (movement) and morphology (shape), providing insights into reproductive health.

Maintaining a healthy lifestyle, managing stress, and seeking medical advice for any concerns about fertility can help optimise sperm count and overall reproductive function. Delhi-based urologist Krishna Mehta suggests 10 ways men can increase their fertility and sperm count with few lifestyle modifications.

Maintain a healthy weight: Strive for a balanced BMI to optimise hormone levels and sperm production. Avoid extremes in weight, as both obesity and being underweight can impact fertility negatively.

Eat a balanced diet: Include a variety of nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Antioxidant-rich choices such as berries and nuts can support sperm health and protect against oxidative stress.

Exercise regularly: Engage in moderate exercise to enhance overall health and maintain a healthy weight. Avoid excessive endurance exercises, which might reduce sperm production due to increased heat and oxidative stress.

Quit smoking: Smoking harms sperm count, motility, and quality. Quitting smoking can lead to improvements in sperm parameters and overall fertility.

Limit alcohol intake: Excessive alcohol consumption can lower testosterone levels and impair sperm production. Moderation or abstinence can help optimise male reproductive health.

Manage stress: Chronic stress can disrupt hormone balance and sperm production. Practice relaxation techniques such as yoga or meditation to reduce stress levels and support reproductive function.

Avoid excessive heat: High temperatures can impair sperm production. Minimise exposure to hot tubs, saunas, and tight-fitting underwear to maintain optimal testicular temperature.

Get enough sleep: Aim for 7-8 hours of sleep per night to promote overall health and hormonal balance, which are crucial for sperm production and fertility.

Take supplements: Consult with a healthcare provider about supplements like zinc, selenium, and vitamin D, which may support sperm health and production when used appropriately.

Limit exposure to environmental toxins: Avoid pesticides, heavy metals, and other pollutants that can disrupt hormone function and impair sperm quality. Choose organic foods and minimise exposure to environmental toxins whenever possible.