Running Low? 5 Ways Men Can Increase Their Sperm Count

Struggling to conceive? While much of the fertility conversation centers on women, male reproductive health plays an equally vital role in a successful pregnancy. If you are wondering whether your sperm count could use a boost, you are not alone—and the good news is that lifestyle changes can make a significant difference. Here are five science-backed ways men can improve sperm count and quality to optimize their fertility.

1. Stop Drinking

Yes, take your last sip now. Well, at least until you’ve successfully conceived. For those who can’t seem to put the bottle down, habitual alcohol consumption can damage the quality, structure, and movement of sperm by preventing the liver from properly metabolizing vitamin A, which is required for sperm development.

In addition, scientific studies have reported that alcohol can cause problems for the testes. If you have a drink or two in moderation, it won’t completely take away your chances of conceiving, but it is advised to cut down and avoid binge or habitual drinking to increase your chances of conceiving.

RELATED: Sperm Health Is Declining—Here’s What Every Black Man Should Know

2. Eliminate Tobacco

Smoking can affect more than just your lungs; it can impact your sperm quality, and it can damage the DNA too. The number, movement, and shape of sperm may all be worse in smokers than non-smokers–this is likely to make it harder for an egg to be fertilized. If you’re a smoker, make sure to reduce the number of cigarettes per day or don’t smoke at all if you want to improve your fertility.

3. Toss Out The Tight Underwear

Did you know your testicles can overheat? When advising on factors that might be hindering a man’s fertility, it is found that the potential for overheating the testes is the most overlooked. Tight clothing around a man’s testicles can increase the temperature in the region, but even small increases can cause problems for sperm quality, as the ideal temperature for sperm production is about 1-2°C lower than body temperature.

The sperm count and shape are most affected by heat exposure. So, it is advised to wear loose boxer shorts as opposed to tight underwear to encourage the best sperm quality. The same applies to any form of heat around the testes, so having your laptop on your lap, sitting at a desk for a long period of time, even a sauna or hot tub should be avoided.

4. Drink Tea!

Yes, teas or drinks that have lemon in them speed up the liver’s removal of oestrogen, which is a hormone that many men may not know they have, as it’s typically associated with female fertility. In men, if levels of oestrogen are excessive it can cause problems for fertility.

To provide an added fertility boost, incorporate a lemony drink into your morning routine. Try half a lemon squeezed in hot water as soon as you wake up. Similarly, ginseng tea has been reported to

enhance sperm motility. Sperm needs to be able to travel past the cervix and into the uterus in order to fertilize the egg, so motile sperm are crucial to male fertility.

RELATED: Real Talk – Is Sperm a Factor in Miscarriages?

5. Watch Your Weights

If men exercise too much, with little rest, it can have a direct impact on sperm count, shape, and motility. Exercising is definitely beneficial for both mental and physical wellbeing, but if you overdo it when trying to conceive, you can have lower quality sperm. Not to mention, excessive exercise can lower a man’s testosterone levels, and cellular damage can occur as a result of increased oxidative stress. Therefore, stick to moderate weight resistance and cardiovascular exercises.

When to See a Doctor

While lifestyle adjustments can significantly improve sperm health, some fertility challenges require professional medical evaluation. You should consult a urologist or a reproductive endocrinologist if you experience any of the following:

• Medical History: A history of testicle, prostate, or sexual surgeries, undescended testicles, high blood pressure, diabetes, or a prior cancer treatment (such as chemotherapy or radiation).
• Unsuccessful Conception: You and your partner have been actively trying to conceive through unprotected intercourse for at least one year (or 6 months if the female partner is 35 or older) without success.
• Physical Symptoms: Noticeable pain, swelling, lumps, or discomfort in or around the testicles.
• Hormonal or Sexual Concerns: Persistent issues with erectile dysfunction, a lack of libido, or a noticeable decrease in facial or body hair, which can indicate low testosterone.

Preparing for your appointment can also be helpful. Here is a list of questions you should bring with you to your next appointment, according to the Mayo Clinic:

Some basic questions to ask your healthcare professional include:

• What do you think may be causing my low sperm count?
• Other than the most likely cause, what are other possible reasons my partner and I haven’t been able to become pregnant?
• What kinds of tests do I need?
• Will my partner also need tests?
• What treatments are available to raise my sperm count? Which do you recommend?
• Are there any restrictions that I need to follow?
• At what point should we think about trying options such as a sperm donor or adoption?
• Are there any brochures or other printed material that I can take home with me? What websites do you recommend visiting?

Tia Muhammad, BS, is an award-winning freelance content & media creative, copywriter, blogger, digital designer, and marketing consultant. She owns the boutique content and digital media company, jackieGLDN|studio.