Coping with Male Infertility: 5 Lifestyle Strategies That Support Improved Sperm Quality 

June is Men’s Health Month, an excellent time to bring awareness about things men can do to boost their fertility. Sperm quality, shape, movement, and overall health, plays a crucial role in conception. When it comes to sperm quality, we have good news: Everyday habits can have a positive effect. Even better? Small changes often lead to measurable improvements.

Here at Effortless IVF™ in Fort Worth, Texas, Dr. Kevin Doody and Dr. Kathleen Doody have created an accessible, compassionate approach to fertility care. Their innovative Effortless IVF™ system makes high-quality treatment more affordable, while our supportive team helps patients take control of modifiable lifestyle choices that affect fertility.

1. Maintain a healthy weight

Obesity is linked to lower testosterone levels and decreased sperm production. Excess body fat can disrupt hormonal balance and contribute to oxidative stress, both of which impact sperm development. Even a modest weight loss of 5–10% can benefit hormone levels and boost sperm count and motility.

A combination of regular exercise and a balanced diet focused on whole foods, lean proteins, and healthy fats is key. Crash diets or overtraining, however, can have the opposite effect, so focus on consistency — not extremes.

2. Limit heat exposure

Sperm production is temperature-sensitive. Frequent use of hot tubs, saunas, or heated car seats can raise scrotal temperature, which may reduce sperm concentration and motility. Tight underwear and sitting too much, particularly with laptops on the lap, can also contribute to localized heat exposure.

Choose breathable, loose-fitting underwear and take breaks from prolonged sitting when possible. Skip the hot baths and opt for warm showers to support a healthy reproductive environment.

3. Reduce alcohol and quit smoking

Alcohol and tobacco are both bad news for sperm health. Heavy drinking reduces testosterone production and alters sperm structure and movement. Smoking introduces toxins that damage DNA in sperm cells, and has been linked to lower sperm count and poor morphology.

If quitting entirely isn’t feasible right away, cutting back significantly can still produce positive changes. Talk to a provider about resources for smoking cessation or managing alcohol intake as part of your fertility plan.

4. Manage stress effectively

Chronic stress can interfere with the hypothalamic-pituitary-gonadal axis — the hormonal system responsible for regulating sperm production. High cortisol levels are shown to blunt the effects of testosterone, too.

Exercise, mindfulness, adequate sleep, and time away from screens are simple, effective ways to reduce and manage stress. For some men, counseling or support groups can also provide a helpful outlet, especially during fertility treatment.

5. Watch environmental exposures

Certain environmental toxins, such as pesticides, heavy metals, and endocrine-disrupting chemicals, have been shown to impair sperm function. Common sources include plastics, personal care products, and occupational hazards. To reduce your exposure, you can:

• Use glass or stainless steel instead of plastic
• Choose fragrance-free or natural personal care products
• Wear protective gear when working with chemicals
• Wash produce thoroughly; choose organic when possible

Focusing on lifestyle changes is a good place to start when it comes to boosting sperm quality.

Supporting male fertility

For many men, making informed, consistent lifestyle choices can substantially improve fertility. If you’re navigating infertility, we can help you find effective solutions. For personalized, accessible fertility care that supports your unique journey, reach out to your nearest Effortless IVF™ office in Fort Worth or Bedford, Texas, today.