Many men can improve sperm health through simple lifestyle changes. These adjustments can be started early and maintained throughout the IVF process.

1. Eat for Fertility

Your diet directly impacts your fertility. Include foods rich in:

• Antioxidants (like vitamin C and E)
• Folate and zinc
• Omega-3 fatty acids
• Whole grains, fresh fruits, and vegetables

Avoid processed snacks, sugar, and unhealthy fats, which may negatively affect sperm quality.

2. Maintain a Healthy Weight

Obesity can disrupt hormone levels and reduce sperm count. Losing even a small amount of weight through healthy eating and regular activity can support better reproductive function.

3. Exercise in Moderation

Regular movement helps improve hormone balance and blood flow. Moderate workouts like walking, swimming, or yoga are ideal. Avoid extreme training or overexertion, which can lower testosterone.

4. Quit Smoking and Limit Alcohol

Smoking damages sperm DNA and reduces motility. Heavy drinking affects testosterone and sperm production. Quitting these habits can lead to a noticeable improvement in sperm health within weeks.

5. Stay Well Hydrated

Drink plenty of water throughout the day. Hydration supports semen volume and overall sperm quality.

6. Manage Stress

Long-term stress affects the hormones responsible for healthy sperm production. Practices like deep breathing, meditation, or light exercise can help calm the nervous system and support hormonal balance.

7. Avoid Heat Exposure

Excess heat harms sperm formation. Avoid hot tubs, saunas, and tight clothing. Place laptops on a desk rather than directly on your lap. Choose breathable, loose-fitting undergarments.