Movember is about more than mustaches—it’s about men’s health, including sperm health. Male-factor infertility contributes to nearly 50% of fertility challenges, and the good news is: simple lifestyle changes can have a real impact.
Here are 10 evidence-backed ways to support sperm health and overall wellness:
1. Get Better Sleep
Aim for 7–8 quality hours each night. Poor sleep can disrupt testosterone levels and lower sperm production.
2. Keep a Healthy Weight
Excess body fat can throw off your hormones. A balanced diet and consistent movement can help support healthy testosterone levels.
3. Exercise, But Not Too Hard
Moderate exercise boosts sperm quality, but extreme endurance training or steroid use can lower it. Keep it consistent but not extreme.
4. Eat for Your Future
Fuel your body with antioxidants, omega-3s, zinc, and selenium—found in foods like leafy greens, berries, fish, and nuts. Limit processed foods, sugar, and trans fats.
5. Chill the Stress
Chronic stress can affect hormone balance and fertility. Try walking, mindfulness, breathing exercises, or whatever helps you recharge.
6. Cut Back on Booze & Tobacco
Excessive alcohol and tobacco use are linked to lower sperm count and motility. Cutting back supports better outcomes.
7. Keep It Cool
High heat can temporarily reduce sperm production. Avoid hot tubs, saunas, and laptops directly on your lap.
8. Watch Chemicals
Everyday exposures—like BPA, phthalates, and pesticides—can harm sperm quality. Use glass or stainless steel and minimize contact with environmental toxins when possible.
9. Check Your Meds
Some medications, including testosterone therapy or certain antidepressants, can affect fertility. Talk to your doctor if you’re trying to conceive.
10. Get Checked
A semen analysis is a quick, easy way to assess sperm count, movement, and shape. Early testing gives you more time and more options.
How Kindbody Can Help
At Kindbody, we take a holistic approach to reproductive health—supporting the physical, emotional, and lifestyle factors that impact fertility. Whether you’re ready to start a family or simply want to learn more about your health, our team is standing by to help you take the next step with confidence.
Learn more about male fertility care at Kindbody.com
Patient Testimonial: Megan and Keith
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