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  • Writer's pictureSophie Brockway

Boosting Male Fertility: 5 Effective Strategies to Improve Your Chances of Conceiving

Updated: Feb 5


1.    Maintain a Healthy Lifestyle


o   Diet: A well-balanced and nutrient-rich diet is crucial for overall health, including reproductive health. Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your diet. Antioxidant-rich foods, such as berries, nuts, and leafy greens, may help protect sperm from oxidative stress.


o   Hydration: Staying adequately hydrated is essential for sperm production. Aim to drink plenty of water throughout the day to support overall health and maintain optimal sperm concentration.


o   Exercise: Regular physical activity contributes to overall well-being and may positively impact fertility. However, excessive or intense exercise can have the opposite effect, so it's important to strike a balance.


o   Manage Stress: Chronic stress can adversely affect male fertility by disrupting hormone balance and sperm production. Incorporate stress-management techniques into your routine, such as meditation, yoga, deep breathing exercises, or other activities that promote relaxation.


o   Maintain a Healthy Weight: Obesity has been linked to decreased fertility in men. Achieving and maintaining a healthy weight through a balanced diet and regular exercise is important for promoting overall health and supporting optimal sperm production.


o   Sleep: Sleep has a significant influence on the regulation of various hormones, including testosterone. Testosterone is a key hormone for sperm production (spermatogenesis). Disruptions in sleep patterns or chronic sleep deprivation may lead to alterations in hormonal balance, potentially affecting sperm quality.


2.    Say No to Harmful Substances


o   Tobacco and Alcohol: Smoking and excessive alcohol consumption can negatively impact sperm quality and quantity. Quitting smoking and moderating alcohol intake can significantly improve male fertility.


o   Recreational Drugs: Illicit drugs, including marijuana and cocaine, can have detrimental effects on sperm production and function. Avoiding the use of recreational drugs is crucial for maintaining optimal fertility.


3.   Avoid Heat and Tight Clothing


o   Hot Tubs and Saunas: Spending extended periods in hot tubs, saunas, or other environments with high temperatures can temporarily increase the temperature of the testicles. It's advisable to avoid prolonged exposure to excessive heat, especially if trying to conceive.


o   Tight Clothing: Wearing tight underwear or pants that constrict the scrotum can lead to an increase in scrotal temperature. This elevation in temperature may impact sperm production. Opting for loose-fitting underwear and clothing can help maintain a more optimal temperature.


o   Laptop Use: Resting a laptop directly on the lap for extended periods can generate heat, potentially affecting scrotal temperature. Placing a laptop on a desk or using a lap desk can help mitigate this issue.

4.    Practice Safe Sex


o   Sexually transmitted infections (STIs) can lead to reproductive health issues, including infertility. Practice safe sex by using condoms and getting regular STI screenings. Prompt treatment of any infections can help prevent long-term damage to reproductive organs. 

5.    Steer Clear of Chemicals & Toxins


o   Bisphenol A (BPA) Exposure: BPA is a chemical found in some plastics, food containers, and receipts. Research suggests that exposure to BPA may have a negative impact on male fertility by affecting sperm quality and hormone levels. Choosing BPA-free products and minimizing exposure to plastics may be beneficial.


o   Lubricants and Spermicides: Some commercial lubricants and spermicides may contain chemicals that can be detrimental to sperm. When trying to conceive, it's advisable to choose fertility-friendly lubricants (such as YES OB).


o   Endocrine-Disrupting Chemicals (EDCs): Exposure to certain environmental pollutants and EDCs, found in products like pesticides, may interfere with hormonal balance and affect sperm production. Minimising exposure to such chemicals, particularly in occupational settings, can be beneficial.


o   Phthalates in Personal Care Products: Phthalates, found in some personal care products like lotions, shampoos, and fragrances, have been associated with decreased sperm quality. Opting for phthalate-free products may be a wise choice.




Making positive lifestyle changes and adopting healthy habits can contribute to overall reproductive well-being and enhance the chances of successful conception. It's important to note that individual fertility factors can vary, and if a couple is experiencing difficulty conceiving, seeking guidance from a professional is advisable. A fertility evaluation can help identify any underlying issues and can offer personalised advice based on the specific needs of the individual or couple.

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