When couples have trouble getting pregnant, the focus often falls on women’s health. But here’s the truth: men’s health matters just as much. Sperm quality, count, and movement all play a big role in fertility—and everyday habits like what you eat, drink, or even how you manage stress can make a difference. The good news? Many of these things are within your control.
Food for Fertility
The food you put on your plate can have a direct impact on sperm health. Think of it as “fueling up” your body for better performance.
- Eat the rainbow: Brightly colored fruits and veggies are full of antioxidants that protect sperm from damage.
- Go fish (and nuts): Salmon, walnuts, and flaxseeds provide omega-3s, which help sperm swim better.
- Choose whole foods: Whole grains, beans, and leafy greens are packed with B vitamins and folate that support sperm development.
- Cut back on junk: Processed meats, fried foods, and sugary drinks can lower sperm quality over time.
Beyond Diet: Other Habits That Matter
Fertility isn’t just about what’s on your plate—it’s also about your daily lifestyle choices.
- Keep a healthy weight: Extra weight can throw off hormones and slow down sperm production.
- Stay active (but not extreme): Regular exercise is great, but overtraining can sometimes backfire. Aim for balance.
- Watch alcohol and smoking: Both can lower sperm count and affect movement. Cutting back can help.
- Manage stress: High stress can disrupt hormones and affect fertility. Even small steps—like deep breathing, hobbies, or talking it out—can make a difference.
- Watch the heat: Submerging the testicles in hot water, frequent hot tubs, sauna, tight underwear, and even long hours with a laptop on your lap can raise scrotal temperature and hurt sperm health.
- Testosterone replacement therapy : While testosterone therapy can have benefits, it is a known risk factor for lowering sperm production and is a top cause of infertility in men who are trying to conceive.
- Staying Healthy: Being in overall good health is important as illness and especially high fever can also negatively impact sperm production
When to See a Specialist
If you and your partner have been trying to conceive for a year (or six months if your partner is over 35) without success, it may be time to talk with a fertility specialist. Dr. Michael Granieri is an expert in male fertility and is the only fellowship-trained specialist in the Memphis region. A simple evaluation can provide answers and guide you toward options that can help.
The Takeaway
Male fertility isn’t set in stone—it’s something you can improve. Eating a balanced diet, staying active, managing stress, and avoiding harmful habits are all steps that can boost your chances of becoming a dad.
