Healthy diets also help you maintain a healthy bodyweight, which could support your sperm health as well.
It’s easy to reach this serving recommendation if you include 1-2 portions in each meal. You can also have snacks throughout the day to add more produce servings. One study showed that leafy green vegetables like spinach, kale, and broccoli were especially helpful for sperm growth. [3] X Research source
While red and processed meats contain protein, they’re not good for sperm health. Diets high in processed meats tend to cause a lower sperm count. [6] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source If you cook at home, try to use healthier cooking methods like baking, roasting, or boiling to avoid frying your food.
Don’t rest your laptop or other electronics on your lap. These produce heat that could damage your sperm. [10] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Avoid hot tubs or baths. These raise your sperm temperature too high. [11] X Research source If you’re exercising or work a physical job, try to take breaks to let your body cool down. Some tips say to wear loose underwear. This probably doesn’t make a big difference in your sperm temperature, but you can try it for yourself. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
You don’t have to do heavy exercise. Even a daily walk is good for your health. Be aware that excessive exercise might actually decrease your sperm count because of the increased heat. If you regularly do high-intensity exercise, take some time during the workouts to let your body cool down.
Relaxation exercises like meditation, deep breathing, and yoga could be a big help. Try spending 10-20 minutes each day doing one of these activities to help calm yourself. Enjoyable activities and hobbies are a good way to reduce your stress as well. Try to find a few minutes each day for things you like.
If you don’t quit smoking while you’re trying to conceive, you should quit before your child is born. Smoking around children can lead to numerous health problems. Also avoid binge drinking altogether. If you only have 7 drinks, but they’re all in one night, then you’ve gotten almost an entire week’s worth of alcohol. Anabolic steroids also damage sperm. They’re also dangerous and illegal, so don’t use these drugs either.
If you work around chemicals, wear protective clothing and equipment to limit your exposure. You might be exposed to pesticides in the food you eat. Try to find organic or pesticide-free foods to avoid accidental exposure.
If your partner is on hormonal birth control, this doesn’t protect either of you from STIs. Use a barrier method like a condom in addition to other birth control methods.
CoQ10 doses vary depending on the brand, but they commonly range from 50 to 200 mg per day. Follow the dosing instructions on the packaging. [19] X Trustworthy Source American Academy of Family Physicians Organization devoted to improving the health of patients, families, and communities Go to source Although CoQ10 probably increases sperm count, studies don’t prove that this increases fertility. You probably need to try other methods as well.
The general recommendation for vitamin E is 15 mg per day. [21] X Research source You could also get more vitamin E from seeds, nuts, vegetable oils, and leafy green vegetables.
Recommended ginseng doses vary from 100 to 1,000 mg, so follow the directions on the product you use. Ginseng could also improve libido and sex drive, which is also helpful if you’re trying to conceive.
