When trying to conceive, your health is as important as that of your female partner. However, while there’s plenty of resources out there for women, those aimed at men are more limited. It’s a strange reality, especially when considering that 30% of infertility cases are solely attributed to the male. In this article, we’ll provide you with some tried and tested tips to help you maintain optimal sperm health as you try to conceive and beyond!

What makes sperm ‘healthy’?

Sperm health is determined by quantity, movement and structure. A healthy sperm count is about 15 million for every millimetre of semen – of these, 40% or more need to move properly. Sperm with rounded heads and long tails are more likely to make it to the ultimate prize: the egg.

Your lifestyle has a big impact on what your sperm looks like. Here’s what you can do to get and maintain strong sperm:

  1. Eat well

A diet high in chicken, fish, vegetables, fruits and whole grains and low on processed food can seriously boost your sperm’s movement. Keep track of your Vitamin B-12, Vitamin C, and Lycopene intake. Together with nuts, these vitamins can boost your sperm count and motility.

  1. Exercise

Even a little bit of exercise can have a positive impact on your sperm. Experts actually recommend staying away from strenuous, intense exercise when trying to conceive. Check out our article for more insight on the best exercise for healthy sperm.

  1. Limit caffeine

A study review of almost 20,000 men found that caffeine, even that in soda and soft drinks may damage sperm DNA, decreasing sperm count. Two cups of caffeine a day is perfectly safe.

  1. Limit alcohol intake

Alcohol affects the number of sperm in each ejaculation. The more alcohol you drink, the less the sperm quantity. Four drinks or less per week is a safe balance.

  1. Consider supplements

Prenatal supplements aren’t just for women. If it’s difficult for you to get the necessary vitamins from food, consider a good supplement. Healthline lists the following supplements for optimal sperm health:

  • Vitamin C for sperm count and motility
  • Vitamin D, if you have a vitamin D deficiency
  • Zinc, if your levels are low
  • Ashwagandha root extract for sperm count and motility
  • Coenzyme Q10 for semen quality
  1. Avoid high temperatures

Your testicles don’t appreciate high temperatures. Sperm live and function at two or three degrees lower than your core body temperature so a hot tub or the heat from a laptop sitting on your lap aren’t healthy.

  1. Manage stress

We know this is often easier said than done, however stress puts a serious damper on your sexual function and can also interfere with sperm-producing hormones.

  1. Limit exposure to toxins

Exposure to toxins, such as pesticides and lead can affect sperm quantity and quality. Wear protective clothing and avoid skin contact if you must work with harmful chemicals.

It takes more than 60 days for sperm cells to fully develop – so your lifestyle today will impact the sperm you produce two months from now. It’s never too early to move towards a healthier lifestyle – and healthier sperm!

How Can Yo Sperm Tests Help?

Yo Home Tests offer a private and discreet way to learn more about your motile sperm concentration without having to mail in a sample or visit a clinic. The test measures your viable sperm and reports a quality score. You can then either share your live sperm video with a professional or keep it personal and secure on your device. Learn more about Yo Sperm Home Tests here.