Sperm production takes approximately three months, so making lifestyle changes well in advance of trying to conceive or starting fertility treatment can help improve sperm quality.
Checking in with your doctor is an important first step. They can assess your overall health, identify any potential issues, and recommend changes that may help your fertility.
Low levels may be linked to reduced fertility.
Some medications can impact sperm production. If you’re taking any, your doctor may suggest alternatives.
Certain vitamins and minerals can support sperm health.
Keep testicles cool for optimal sperm production - Avoid excessive heat from hot baths, saunas, tight clothing, prolonged cycling, and electronic devices near the groin.
Avoid travel to Zika-affected areas - The virus can pose a serious risk to pregnancy if contracted by the person providing the egg or sperm.
Your general health has a direct impact on sperm quality. Here’s how to optimise it:
Extreme weight loss or gain can affect sperm production. Focus on sustainable lifestyle changes rather than crash diets. Speak to a doctor if you have had weight loss surgery or are taking weight management medications such as GLP-1 agonists (e.g. Ozempic).
A Mediterranean-style diet rich in fruit, vegetables, lean proteins, whole grains, and healthy fats can help support fertility.
Aim for 7-8 hours of quality sleep to support hormone regulation.
These can negatively impact sperm quality and motility.
Fertility treatment can be a stressful experience, and managing your emotional well-being is just as important as physical health.
Talk to your partner, family, or a friend about your concerns.
A specialist can provide guidance and emotional support during the process.
Activities like acupuncture, meditation, or light exercise can help manage stress.
Where possible, try to minimise additional stresses to help accommodate the treatment schedule.
