Lifestyle Changes for Sperm Health

Lifestyle changes that can help improve sperm quality

Improved sperm health can increase pregnancy rates and improve the health of your future child. Better sperm means less chromosomal issues, which means healthier sperm & healthier babies.

My patients often ask me what can they do to improve their sperm quality. Amazingly changes to your lifestyle and nutrition can really impact on sperm health.

Here are some of the main ways to make effective lifestyle choices for your sperm health.

 Positive Lifestyle Changes that improve Sperm Quality

* Quit smoking, vaping or taking recreational drugs.

All impact on sperm volume and quality. Smoking has been shown to reduce sperm volume, density and volume by over 15%. As with any addiction, quitting can be hard. Getting support from your partner, friends and family can improve chances, using QUIT programmes or apps or Also working with a professional such as a health coach, hypnotherapist or acupuncturist can improve your chances of quitting.

* Reduce alcohol intake.

If you are drinking more than 7 units a week, look at ways to reduce intake through swapping to non-alcoholic variants and reducing drinking opportunities. E.g if you tend to drink to excess with work colleagues at the pub, change how you socialise with them.

* Exercise moderately, ideally 150 minutes a week and more regularly

Exercise increases blood flow, helps maintain a healthy weight and reduces the risk factors of other diseases such as diabetes that can impact on sperm health. Sitting down for long periods of time, can increase the temperature of the scrotum and reduce sperm counts. Consider a standing desk or include a walk in regular walk every 45 minutes from your desk.

*Reduce exposure to heat.

Wearing tight underwear / clothes, taking hot baths, saunas, steam baths, using heated seats in the car, or resting your laptop on your lap, can all impact on the temperature of the testicles.

*Reduce body weight (if you’re BMI is over 30), or increase your body weight (if your BMI is under 18.5).

Too low or too high body weights have been linked to lower sperm quality and concentration. Losing or gaining weight is a lifestyle change and is best achieved with the help of a nutritionist, health coach or dietician. Weight change is not just about the food you eat, but your relationship with food and how it fits into your lifestyle. Getting the right support means making long-lasting change.

*Moderate stress.

A Danish study or over 1000 men, found higher sperm damage in men who reported having high levels of stress. Making time to relax, taking part in activities away from stressful situations, walking in nature or doing moderate exercise have all been shown to reduce cortisol and the stress response.

*Reduce exposure to chemicals and toxins.

Chemicals can impact on sperm quality in a myriad of ways. Toxins found in the environment, in our water and food; heavy metals (lead, cadmium, copper), air pollution, pesticides and herbicides. Some substances are ‘endocrine disruptors’, they interfere with the normal functioning of the hormonal system. Examples include: phthlates, found in plastic and vinyl, wall coverings, toys, cosmetic products. Thought to be disruptive to both male and female reproductive health many are being phased out by the EU. Bisphenol A (BPA) used as a protective coating is found in the lining of food cans, food containers, construction materials, paints, in receipts and electronics. Particularly disruptive to female hormonal health, increased exposure is also linked to poor sperm health. Using non-plastic containers, reducing use of canned goods, looking for non-BPA alternatives. Filtering water can help to reduce exposure as well.

*Eat organic foods where possible.

Reduce exposure to pesticides. There are many different types of pesticides. They can cause a variety of different detrimental to the endocrine system for both men and women. Eating organic foods where ever possible is way to reduce your exposure. Pesticide Action Network UK has lots of useful information on this.

Good Nutrition for Healthy Sperm

 Eating a balanced and nourishing diet is another significant way you can improve your sperm quality.

* Eating a wide ranging and varied diet.

Focus on eating lots of different colourful vegetables and plant food across the day. The more colourful your diet, the more nutrients you will be taking in. Proportionally vegetables should take up about half of your plate. If you eat a lot of meat, change some of your meals to include plant based proteins too, such as lentils, pulses nuts and seeds.

*Eat oily fish at least twice a week.

Oily fish contain an important fat called omega 3. This non-inflammatory fat has been shown to increase sperm health and reduce inflammation. It is advisable to avoid tuna, sword fish and other large long living fish, as these have higher levels of mercury. Salmon, mackerel, anchovies, sardines and herring (SMASH) are good options.

*Eat nuts and seeds.

A study in Spain found that men who ate a handful of mixed nuts included almonds, hazelnuts, brazil nuts and walnuts, had better sperm health; a higher sperm count, less fragmented DNA, improvement in sperm motility. Nuts are high in nutrients that can help with sperm health, such as zinc, selenium, omega-3 fatty acids, and folate.

*Include red fruit and vegetables.

Red fruit and vegetables, such as watermelon, tomatoes and red peppers contain a substance called lycopene. Lycopene is a powerful antioxidant and reproductive research has found that lycopene can improve sperm quality overall across all factors.

*Greens are good.

Leafy green vegetables are a good source of folate, coenzyme Q10 another vitamin important for fertility health.

*Include important nutrients such as zinc and selenium

Zinc has been shown to help testosterone production and increase sperm count. It is a potent anti-oxidant. Selenium improves sperm quality. Good sources of zinc include meat and fish, chickpeas and pumpkin seeds, leafy vegetables. Selenium can be found in Brazil nuts.

*Reduce processed foods.

There is a lot of talk about ultra processed foods and their poor impact it has on our health. This is really no different when we are talking about our reproductive health. Our endocrine systems are sensitive and balance is key. Processed foods are often exposed to pesticides, they are less nourishing, as they have markedly reduced vitamin and mineral content and they are often high in processed fats and sugars, which increases your risk of diabetes, heart disease and other lifestyle diseases.

*Reduce full fat dairy.

High volume intake of full fat dairy has been linked to reduced sperm concentration and progressive motility. Trying low fat alternatives is beneficial as well as reducing cheese intake.

 Taking care of your health and wellbeing can go beyond trying to conceive. Infertility in men has been linked to higher risks of chronic dieases later in life, diseases such as Cardio-vascular disease, diabetes, cancer & auto-immune conditions. This suggests that nutrition and lifestyle changes will not only increase your conception chances but also impact on your furture health and wellbeing.