If you’ve been navigating this fertility space for some time, you’ll likely have noticed that the majority of information regarding infertility is directed toward the female partner. In my opinion, this is a huge disservice to couples trying to conceive. Male fertility plays a crucial role in conception and is unfortunately overlooked more often than not. Many experts agree that causes of infertility are just as likely to arise from either partner, no matter their gender. However, infertility concerns are not always addressed towards both parties.

Similar to female fertility, nutrition and lifestyle factors can have a significant impact on male fertility. In my work with clients, I encourage participation and involvement from both partners as each play a crucial role.

The following are general lifestyle recommendations for improving male fertility. Even tackling just 1 or 2 of these areas could provide a huge benefit!

And if you missed it, check out the previous blog all about nutrition factors that influence male fertility!

1. add in Movement that brings you joy

   Incorporate joyful movement throughout your week. Regular movement provides both physical and mental health benefits. It helps improve blood circulation and hormone levels, having an overall positive impact on sperm quality.

   The goal is to find an activity that you enjoy. This could look like attending a yoga class, going for a hike, doing some strength training at the gym, or walking around your neighborhood. The options are endless so take this opportunity to shift your mindset away from exercise that feels punishing and instead focus on movement that makes you feel good.

2. Reduce endocrine disruptors

   Endocrine disruptors have gotten a bit more media coverage in the last several years so you might be familiar with this term. If you’re not familiar, endocrine disruptors are chemicals that may negatively impact hormonal health and, as a result, your fertility (depending on your level of exposure). These chemicals can be found in our environment, personal care products, and household products. It wouldn’t be reasonable or possible to 100% eliminate them from your life. The goal here is to change what is reasonable for YOU and not stress the areas that it isn’t. Some simple changes could include:

   • Wash your hands frequently throughout the day

   • Reduce use of single-use plastics and opt for glass or stainless steel containers if available

   • Avoid microwaving food in plastic containers, choose glass instead

   • Choose cast-iron or stainless steel instead of non-stick cookware

   • Avoid products that contain “phthalates” (these are often found in fragrances or products with fragrance)

   • Clean your home regularly, especially dusting and vacuuming

3. Cut back On Alcohol and Tobacco

   This may be an obvious one for some of you, but alcohol and tobacco do no favors for fertility. Both have a negative impact on sperm quality. In terms of tobacco, if you’re able to quit, now is a great time. Tobacco has been linked to reduced sperm count, motility, and abnormal sperm shape, all of which can decrease the chance of conception. Taking that into account alongside the detrimental health effects of smoke and second-hand smoke, this is one of the few areas I encourage clients to completely abstain from (while recognizing that is a BIG ask and not always an easy process).

   Alcohol can be a little more complex for individuals to cut out completely. It can impair sperm production so limiting or reducing your intake may be beneficial if you’re trying to conceive. I typically work with clients on gradually reducing alcohol intake and avoiding excessive intake. This can often be a great time to focus on exploring non-alcoholic alternatives and mocktails (a seemingly booming business right now!)

4. Reduce Stress

   In our modern world, stress can often be unavoidable. However, chronic stress can adversely affect sperm production and quality. Incorporating stress management techniques has been shown to have a positive impact on fertility as well as overall health and wellbeing. Basically some stress is normal, but too much prolonged stress may have a negative impact on your health, including your reproductive health. Try adding in a daily stress management practice such as yoga, meditation, or breathwork.

5. Avoid Heat Exposure

   Heat exposure in the months prior to TTC (trying to conceive) can have a negative impact on sperm count and motility. Because sperm mature in about 72 days, I recommend avoiding excess heat exposure in the 3-6 months before TTC. Best practice is to avoid high temperatures from hot tubs, saunas, and tight clothing in order to help protect sperm from heat damage.

If you’re ready for more support when it comes to your reproductive health, I offer 1:1 nutrition counseling for individuals and couples who are ready to optimize their fertility and set the foundation for a healthy pregnancy. Click the link below to schedule a free 15-minute Discovery Call!

Interested to learn more? Check out these related posts!

*The information on this website is provided for educational purposes only and should not be treated as medical advice. Cultivated Nutrition, PLLC makes no guarantees regarding the information provided or how products and foods may work for any individual. If you suffer from a health condition, you should consult your health care practitioner for medical advice before introducing any new products or foods into your health care regimen. Always speak to a qualified practitioner before making any changes to your diet or nutrition. For more information, please read our terms and conditions.