On the journey to conception, things don’t always go according to plan and when couples find themselves trying for months or even years without successfully getting pregnant, the situation can become stressful on both partners.
While infertility is often more associated with female reproductive health, male infertility and fertility concerns can be a cause as well in some cases, which is why it is important for men to focus on improving sperm health while trying to conceive. While making lifestyle changes to improve sperm health may sound easy, for some men it is a new area of health considerations and can be overwhelming when figuring out where to start.
To help you along the way, we have put together a helpful guide to understanding factors associated with sperm health and a comprehensive 30-day approach to help guide men to making choices that will help improve their sperm health for better fertility.
Important Sperm Parameters
When looking to improve men’s fertility, there are three considerations to sperm health that your doctor can measure: quantity (a sperm count of 15 million sperm or more per millimeter of semen is ideal), motility (movement) and morphology (shape). By implementing healthy sperm-friendly habits that address the internal, physical, mental and external factors that can impact your fertility, one or more of these sperm health considerations can be improved upon in as few as 30 days.
A healthier body produces healthier sperm. This means cutting down on fats, sugars, carbs, dairy and meat and stocking up on the healthy nutrients that are provided by fruits, vegetables, chicken and fish. Likewise, some research suggests that limiting the amount of soy men ingest can help when it comes to improving sperm volume. Seek out foods high in vitamins B12 and C as well as lycopene, the latter of which can be found in tomatoes and watermelon and helps with sperm motility. Various nuts can also help to boost overall sperm health.
While you’re decreasing junk foods and increasing nutrients, you might consider adding a supplement to your daily routine, depending on your needs. Look for male-specific fertility supplements that include nutrients such as Vitamin C which helps with sperm motility; zinc, which helps maintain healthy sperm count; CoQ10, which, as a vital component of the cells’ power plants, helps increases the quality of semen; and vitamin D can offer a testosterone boost and has been shown to support various activity patterns of human sperm cells, including their ability to attach to the egg. Additional key nutrients include, vitamin K, maca, BioPQQ, vitamin B complex and vitamin E.
Don’t forget to drink well, too – staying hydrated and limiting caffeine and alcohol intake along the way to conception, as excess caffeine—more than three cups a day—can impact sperm, and alcohol, can inhibit sperm if you drink too much. Four drinks a week seems to be the cutoff. Obviously, other recreational drugs, including steroids, and smoking can be detrimental to sperm health.
Exercise, along with diet, can help men’s body become healthy overall which in turn can have added benefits to fertility and reproductive health. So, if you’ve become something of a couch potato and find your lifestyle has taken a more sedentary turn, begin adding some regular physical activity into your daily routine. Heading to the gym or going for a simple brisk walk or light jog can help bring down your body mass index (BMI), which may help improve sperm quality and can help create greater sperm concentration.
There are some considerations when it comes to physical exercise and fertility improvement however, as some research finds that excessive strenuous activities, such as biking or weight lifting, that might cause excessive scrotal movement or stress injury and negate your efforts in improving sperm health.
All in all, when it comes to fitness, in some cases men’s weight and physical stamina can be the cause of poor sperm health and fertility. Lower testosterone levels also contribute to the inability to produce healthy sperm. By increasing how often you engage in physical activity, you can naturally raise your testosterone levels and your reproductive health.
If you’re new to exercising, it helps to create a weekly workout schedule. Creating a routine makes it easier for you to be consistent. Keep in mind, your body needs time to recover. So, don’t overexert your body by not including at least one rest day.
Click here to view our 30-Day Guide to Better Fitness for Fertility Health
Day to day activities like work and taking care of your home life can play a role in elevated stress levels, add fertility issues into that equation and there is no doubt the added pressure can play on your mental health. While many assume fertility struggles are something women alone struggle with emotionally, the mental toll can wreak havoc on men as well. The abundance of stress can lower your libido, or sex drive, which decreases how often you are in the mood to have sex, and your ability to perform when it comes time to do the deed. Chronic stress is also a contributing factor that leads to lower testosterone.
When it comes to mental and overall health factors, one of the most underrated ways to keep your body in top working condition and to help limit stress and fatigue is making sure you get enough rest. Something as simple as giving your body less than six hours of sleep reduces your chances of conception by nearly one-third. Do your best to get a minimum of eight hours of quality sleep for the entirety of your fertility journey to better your chances of creating healthy sperm.
To improve your fertility and reproductive health and mindset, strive to reduce stress whenever possible. In order to avoid chronic stress, you need to find effective stress management techniques. For instance, if you need a moment to cool off, take a brief walk, listen to some music or simply take a moment to close your eyes and count. If you have some down time, you can also practice some deep breathing or mindful meditation. You can also work on doing this with your partner as a bonding moment in case they’re also going through a stressful moment.
Click here for Stress Reduction Techniques That Can Help with Conception
While some people worry about what type of underwear to wear (spoiler alert: the difference in sperm health between boxers and briefs is negligible), people who are interested in improving sperm health may overlook environmental factors and toxins. While you may not be able to control the seasonal temperatures to improve your sperm health, you can look toward limiting your exposure to extreme summer heat, as heat stress has been shown to lower sperm motility and count. In addition, strive to limit your exposure to toxins such as lead, acetone, mercury vapor, or dibromochloropropane, which can harm sperm. Be wary of these chemicals in your environment, especially if you work in construction, packaging, chemical research or some manufacturing facilities. In addition, these type of chemicals can be found in housing materials and soil, plastic and insulation, industrial aerosols and metal dust, and pesticides, respectively. Reducing your exposure to plastic can be difficult, but you can replace many one-use plastics with glass, metal or silicone whenever possible. In addition, try opting for food that are not treated with pesticides or even try your hand at growing your own if you can.
Finally, for help improving sperm health and mobility, consider using a TTC lubricant during intercourse when needed as these types of personal lubricant don’t have the potential to damage sperm as much as traditional lubricants.
Click here to view our Guide to Everyday Toxins That Can Impact Your Fertility
Example Beginner Workout Schedule:
| Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. |
| Walk/Jog ½ Mile – go as fast as feels comfortable | Rest Day
|
Walk/Jog ½ Mile – go as fast as feels comfortable | Rest Day | Walk/Jog ½ Mile – go as fast as feels comfortable | Rest Day | 10 Min. of Yoga |
Yoga Exercise Tip – 
Most people know the general benefits of yoga: reduced stress, lowered heart rate and increased flexibility—to name a few. Good news: There are bonus benefits, too. Certain poses can increase your chances of conception, and the benefits are not just for women, in fact, adopting a regular yoga practice can improve the quality of sperm if one has issues with sperm count or motility.
Example Meal Ideas:
- Breakfast – Peanut Butter and Jelly Greek Yogurt Parfait – Click here for Recipe
- Lunch – Salmon and kale Caesar wrap
- Dinner – Seasoned baked chicken with oven roasted tomatoes, spinach and brown rice.
Meal Tip – Lycopene – A nutrient found in tomatoes, this simple nutrient has the ability to increase a man’s sperm count by 70 percent. While both raw and cooked tomatoes contain lycopene, 1 cup of cooked tomatoes contains almost twice as much lycopene as 1 cup of raw tomatoes. So, when possible, opt for the cooked tomato recipes like tomato-based soups and stews, tomato sauces, and even just roasted tomatoes.
Example Workout Schedule:
| Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. |
| Walk/Jog 1 Mile – go as fast as feels comfortable | Rest Day
|
Walk/Jog 1 Mile – go as fast as feels comfortable | 15 Min. Light Upper Body Weight Lifting | Rest Day | Walk/Jog 1 Mile – go as fast as feels comfortable | 15 Min. of Yoga |
Walking Exercise Tip: 
Research suggests that taking walks at least three times a week could help improve men’s fertility health as well. Studies show a range of benefits in men who walked for about 20 minutes three to four times a week. Walking reduces oxidative stress, which keeps the sperm healthy, increasing the chance of conception.
Example Meal Ideas:
- Breakfast – Spinach, mushroom and goat cheese frittata – Click Here for Recipe
- Lunch – Peanut butter and banana sandwich on whole wheat
- Dinner – Pork chops with asparagus and roasted tomatoes
Meal Tip – L-glutathione – a powerful antioxidant found in eggs, cruciferous vegetables and fruits, this nutrient helps improve fertility by protecting the reproductive cells from oxidative stress.
Example Workout Schedule:
| Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. |
| Walk/Jog 1 Mile – go as fast as feels comfortable | Rest Day
|
Walk/Jog 1 Mile – go as fast as feels comfortable | 15 Min. Lower Body Pilates | Rest Day | Move for 30 Min. | Walk/Jog 1 Mile – go as fast as feels comfortable |
Saturday Workout Tip: Try Something New – ultimate frisbee, swing dancing, martial arts, scuba diving, kayaking, surfing, skateboarding, swimming, roller blading, whatever comes to mind to get you moving.
Pilates Exercise Tip: 
Like yoga, practicing Pilates can provide a number of health benefits to help calm the mind, improve circulation, increase the heart rate, and increase your chances of conception – the main difference, Pilates can target core areas for recovery and provide additional strengthening of the body’s muscles.
Example Meal Ideas:
- Breakfast – Soaked oatmeal with cinnamon, apples and blueberries
- Lunch – Whole wheat wrap with black beans, feta and avocado
- Dinner – Grilled chicken and veggie pizza
Meal Tip – Oats – steel cut or old-fashioned rolled oats? In a side by side comparison, steel cut wins by a hair, but whichever you prefer, both are an excellent way to start the day as they are high in fiber and can help reduce cholesterol and contain key nutrients linked to improved fertility.
Meal Tip – Vitamin E – Foods such as whole grains, avocado, and peanut butter contain good sources of vitamin E which improves sperm quality and can have a significantly positive effect on men´s fertility.
Example Workout Schedule:
| Mon. | Tues. | Wed. | Thurs. | Fri. | Sat. | Sun. |
| Walk/Jog 1 Mile – go as fast as feels comfortable | Rest Day
|
Walk/Jog 1 Mile – go as fast as feels comfortable | 20 Min. Full Body Yoga | Rest Day | 15 Min. Light Weight Lifting | Walk/Jog 1 Mile – go as fast as feels comfortable |
Weight Lifting Exercise Tip: Working the muscle groups, can be particularly helpful in boosting testosterone levels and improving sperm concentration, but like all things, exercise is best in moderation. Over lifting can actually have negative impacts on your hormones and fertility so start with smaller weights and shorter amounts of time to allow the muscle groups to be targeted without over exertion and exercise in moderation for a healthy sperm count.
Example Meal Ideas:
Example Meal Ideas:- Breakfast – Fried eggs and whole-wheat toast
- Lunch – Spinach salad with mandarin oranges
- Dinner – Grilled salmon with baked sweet potatoes
Meal Tip – Spinach – Dark, leafy-green vegetables, such as spinach, asparagus, and Brussels sprouts, are packed full of key nutrients such as folic acid that helps in overall sperm health and motility, and are rich in vitamin B, which can help to promote the development of healthy sperm.
Meal Tip – Vitamin C – Your immune health has a direct correlation to your ability to produce healthy sperm. Oxidative stress is common in everyone’s body, but healthier people are able to properly regulate it. If you have a healthy number of antioxidants, you have an easier time keeping your oxidative stress levels in check.
One of the best ways to improve your antioxidant levels and boost your immune health is to increase your vitamin C intake. You can easily do this by eating more vitamin C-rich foods including citrus fruits (oranges, limes, lemons, grapefruits), strawberries, peppers, and broccoli
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