10 Proven Ways to Boost Your Male Fertility

Eat a healthy diet

This means eating plenty of fruits, vegetables, and whole grains. It also means limiting processed foods, sugary drinks, and unhealthy fats.

Exercise regularly

Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Lose weight

If you are overweight or obese, losing weight can help improve your sperm production and function.

Reduce stress

Stress can have a negative impact on fertility. Find ways to manage your stress, such as exercise, relaxation techniques, or spending time in nature.

Avoid smoking and excessive alcohol use

Smoking and excessive alcohol use can damage sperm and reduce fertility.

Get enough sleep

Aim for 7-8 hours of sleep per night.

Take a folic acid supplement

Folic acid is an important nutrient for sperm health. Men who are trying to conceive should take a folic acid supplement.

See a doctor

If you are concerned about your fertility, see a doctor. There are a number of tests that can be done to assess your fertility.

Maintain Testicular Health

Avoid activities that may overheat the testicles, such as hot baths, saunas, and tight underwear. Protect the genital area from trauma or injury.

Stay Hydrated and Avoid Excessive Caffeine

Drink plenty of water to stay properly hydrated, as dehydration can affect sperm production. Limit caffeine intake, as excessive caffeine consumption may impact fertility