Smoking
Several studies have clearly shown that cigarette smoking lowers both sperm count and sperm motility, and can lead to sperm DNA fragmentation. If you smoke, now’s the time to quit! If you’ve tried to quit without success, seek help from your family doctor.
Alcohol and Drug Use
Excessive alcohol consumption has been clearly shown to impair normal sperm function. The evidence regarding moderate alcohol intake is less clear, but most experts agree it’s best to avoid more than 1 or 2 drinks per day.
Sexual Activity
The likelihood of a woman becoming pregnant is much higher when you have intercourse in the three days immediately leading up to and including ovulation. Some experts call these three days the “fertile window.” You can determine when a woman ovulates either by using a basal temperature chart, or with an over-the-counter ovulation predictor kit.
The frequency of intercourse during the fertile window generally doesn’t matter. Although earlier studies seemed to show that several days of abstinence might increase sperm counts, more recent findings indicate that more frequent intercourse may in fact be better.
Contrary to popular belief there is no scientific evidence of a “best position” for conception. However, having the woman stay in bed with her hips elevated for half an hour after intercourse may be helpful.
Finally, avoid the use of any artificial lubricants such as K-Y® jelly or Replens®.
Avoid excessive heat
It is well known that the testicles should be cooler than the rest of the body for sperm production to be at its best. The harmful effect of a varicocele on sperm production is believed to result from the extra warming of the area caused by the dilated veins.
While there is no scientific evidence to support the claim that boxer style shorts are better than jockey type, it is important to avoid other sources of heat exposure to the testicles such as hot tubs or prolonged baths.
Proper Diet
Eating a balanced diet is, of course, important. Extra fruits and vegetables, along with plenty of fluids is also a good idea. It’s probably best to avoid high intake of soy products, since they can contain weak plant estrogens.
Exercise
Moderate exercise may be beneficial. However, prolonged, excessive exercise may be just as bad as no exercise at all – so the key is moderation.
Caffeine
Limit coffee or other caffeine containing beverages to 1 or 2 drinks per day.
Environmental hazards
If your work or hobby brings you into contact with environmental dangers such as pesticides, solvents, organic fumes or radiation exposure, you may be unknowingly affecting your fertility by impairing sperm production.
Nutritional supplements
Certain nutritional supplements may maximize male fertility. However, other types of nutritional supplements are harmful. In particular, supplements that provide “hormone-like” substances such as DHEA or “andro” can actually stop sperm production completely. If you are taking any of these types of supplements, or other products intended to build muscle mass, it’s probably best to stop immediately.
Beneficial nutritional supplements
There is substantial scientific evidence to suggest that certain nutritional supplements may help improve male fertility.
One category of supplements that appears important is antioxidants. Many experts believe that increasing one’s nutritional intake of antioxidants- such as vitamin E, vitamin C, selenium and lycopene - may reduce oxidative stress in the semen and improve fertility.
Other dietary supplements (that are not antioxidants) have been shown to provide potential benefit as well. Folic acid is a vitamin that plays a critical role in normal DNA synthesis. L-carnitine is an amino acid that helps with sperm energy production. And zinc is a mineral that appears to play an important role in both sperm production and testosterone synthesis.
A number of combination type products are currently for sale on the internet and elsewhere that claim to promote male fertility. However, the lack of government oversight of the dietary supplement industry creates significant concerns about the purity and content accuracy of these products. It’s best to choose a supplement that has been independently certified (by someone besides the manufacturer) for content accuracy and purity.
