Lifestyle Changes That Can Improve Sperm Quality

The key to understanding sperm health is to know what determines whether sperm is or isn’t healthy. Sperm health is measured in the quantity of sperm, the quality of the sperm and the sperm’s motility (ability to move). Men with a low sperm count, poor sperm quality or poor sperm motility can experience difficulty conceiving. In some cases, male sperm quality is altered by lifestyle habits, usually the same types of habits that doctors dissuade patients from because of long-term health risks.

Diet -> weight -> sperm quality

Your diet is directly linked to your weight, which can impact the quality of your sperm.

How can I improve?

A well-balanced diet, rich in nutrients and antioxidants, can help improve sperm health. It has the added benefit of assisting in weight loss, which can also improve sperm quality, as obesity is linked to male factor fertility issues. It is recommended that you consider speaking with a nutritionist prior to any substantial changes to your current diet routine in order to ensure your improvement is done safely and responsibly.

Stress -> sleep -> sperm quality

The level of stress in your life at any given time, combined with the quality and quantity of sleep, can impact your sperm quality.

How can I improve?

Anyone who has ever been told simply to “relax” knows that it’s easier said than done. However, the amount of stress in your life impacts your quality of sleep, and both of these factor into the quality of your sperm. Stress can alter the hormones needed to create sperm and can negatively impact your ability to have and maintain an erection. Reviewing the source(s) of stress in your life and actively working to reduce this stress is important for better-quality sperm.

Tobacco -> alcohol -> sperm quality

Heavy alcohol consumption and tobacco use are linked to both low sperm quality and quantity. Smoking cigarettes can potentially change the shape of your sperm over time.

How can I improve?

Cutting out tobacco use entirely and keeping alcohol consumption limited to no more than one or two drinks per day is an important step toward improving sperm quality.

What if I still struggle to conceive?

One of the first steps recommended for those struggling to conceive is fertility testing in the form of a semen analysis. The male partner is often a secondary figure in fertility testing, but a semen analysis can determine whether male-factor fertility is responsible for the inability to conceive without treatment. You can visit our blog to learn what a semen analysis will determine.