Sperm production works best at a couple of degrees below body temperature. Avoid hot tubs, laptops on the lap, too many sauna visits, and tight underwear to protect sperm health.

Obesity, higher BMI, and excess fat disrupt testosterone balance, increase scrotal temperature, and are linked to reduced sperm count and motility.

Vegetables, fruits, nuts, healthy fats, and lean proteins support sperm quality, whereas processed meats, high trans-fat, and junk food correlate with poorer sperm parameters.

Smoking lowers sperm count, volume, and motility; heavy drinking reduces testosterone and harms sperm quality.

Moderate exercise boosts sperm count and shape, but excessive endurance training may reduce sperm quality due to heat and hormone disruption.

Poor sleep and chronic stress interfere with hormones central to sperm production; restful nights and stress management support fertility.

Environmental chemicals (BPA, heavy metals, pesticides) can damage sperm DNA and reduce quality.

Diets high in ultra-processed foods link to sharp declines in sperm quality, even if calories are similar.

Health issues like diabetes, high blood pressure, or hormonal imbalances can drag down semen quality; tackle them early.

Nutrients such as zinc, vitamin C, vitamin D, omega-3s, and CoQ10 support sperm motility, morphology, and vitality.

Some medications, untreated STIs, and health issues may impair sperm quality; get screened and review meds with your doctor.