Whether you’re jotting down resolutions in preparation for the new year, or focusing on intentions to see you thrive in the coming twelve months, adding a few that would result in a healthier you is always a good idea! In this article, we’ll share a few suggestions for new year’s resolutions to improve your fertility and, ultimately, your overall well being. And remember: you don’t need to be actively trying to conceive to start being mindful of your reproductive health.

  1. Maintain a healthy weight

Getting to and maintaining a healthy weight is crucial for your reproductive health. Obesity reduces sperm quality and alters the physical and molecular structure of the sperm. On the other hand, being underweight is associated with lower testosterone levels, increased FSH and decreased sperm density. Consult with a healthcare professional to determine your ideal weight and create a suitable plan.

  1. Adopt a balanced diet

If you don’t already, it’s time to add a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your meals. Fueling your body with a balanced diet rich in nutrients supports your reproductive health.

  1. Quit smoking – and limit alcohol

Cigarette smoking and heavy alcohol intake can deteriorate sperm quality. A 2022 study found that alcohol consumption deteriorates sperm maturity and damages sperm DNA at higher rates than cigarette smoking. On the other hand, heavy smoking is related to lower semen volume and total sperm count. Check out our blog for some tips on quitting smoking.

  1. Exercise Regularly

Find a balanced exercise routine that works for you. Avoid excessive workouts as excessive heat is not good for the testes. Moderate intensity exercise is best for sperm health. You can read more about this here.

  1. Manage stress

Incorporating stress relief techniques such as meditation, deep breathing exercises, and activities you enjoy promotes relaxation, well-being and makes sperm happy.

  1. Get enough sleep

Quality sleep is vital for your reproductive health. Sleep deprivation impacts sperm quality, but so does sleeping too much. Aim for 7 to 9 hours of uninterrupted sleep every night for optimal wellbeing.

  1. Cut back on caffeine

Research showed mixed results on this one: some literature suggests that caffeine intake may negatively affect male reproductive function, while others did not find a substantive connection. Still, balance is key, so maybe cut back on caffeine if it’s your go-to drink all day.

  1. Educate yourself

Take the time to learn about your reproductive health. Your sperm has much to say about your overall health. A 2021 study found that a low sperm count is associated with poorer metabolic, cardiovascular, and bone health and concluded that a low sperm count in itself is a marker of general health. The YO Sperm Test allows you to monitor your sperm quality over time in the comfort of your own home, alerting you to any fluctuations and giving you the information needed to make smarter choices about your overall health.

Cheers to a new start!

Committing to enhancing your fertility in the coming year means committing to a healthier lifestyle. Prioritizing your well-being through maintaining a balanced weight, adopting a nutrient-rich diet, and incorporating positive habits sets the stage for optimal reproductive health – and a healthier you! Cheers to the new year!