Baby-making sounds so easy. But while conception after sex certainly happens, it’s not a given. “For a woman to become pregnant, lots of different factors need to line up,” says M. Max Ezzati, M.D., a reproductive endocrinologist at the Palo Alto Medical Foundation.
Medical, genetic, environmental, lifestyle and other factors can hinder fertility—and men are just as prone as women. “About 15 percent of infertility is unexplained,” says Alex Kim, M.D., an infertility specialist with the Palo Alto Medical Foundation. “Of the remaining 85 percent, roughly 30 percent is solely related to the woman while 30 percent is linked to the man. The remainder are a combination.”
Check for Sperm Problems
According to Dr. Kim, male infertility results most often from sperm abnormalities. That could mean low sperm count (the concentration of sperm in the semen), poor motility (how they move), misshapen sperm or low total semen volume. “Even if your semen is highly concentrated, if the volume is low, less sperm will come out,” Dr. Kim adds. Your doctor can pinpoint any abnormality with a semen analysis.
While sperm issues may make it more difficult to conceive, they’re not a deal breaker. “Unless there is zero sperm production, if you keep trying, there’s always a chance,” Dr. Kim says.
You can’t control some medical issues that affect sperm, but you can improve sperm health through lifestyle. Just as a woman can prepare her body for conception, you can clean up your act, too. “Once you remove the cause of the problem, whether it’s marijuana or testosterone supplements, sperm health should gradually return to normal over the next three months,” Dr. Kim says.
Here are eight key ways to improve your fertility.
- Ease off Alcohol
“Alcohol can cause erectile or ejaculatory dysfunction and impact sperm shape and motility,” Dr. Ezzati says. “Men who want to be fathers can have an occasional glass of wine or beer. But anything more than a social drink may impede fertility.” - Don’t Smoke Pot
The science is still emerging, but Dr. Ezzati says there’s enough evidence to back avoiding marijuana as soon as you think about trying for a baby. According to Dr. Kim, marijuana lowers sperm counts and potentially motility. Dr. Ezzati adds that pot stimulates receptors in the brain and male reproductive tract, which can “compromise sperm-production pathways.” - Butt Out
You already know cigarettes are deadly, but conception provides another motivation to quit. Dr. Kim says smoking definitely leads to sperm abnormalities, especially low count. Even secondhand smoke may hamper sperm health, so steer clear of puffing friends and family. - Stop Taking Testosterone
Millions of men take this hormone to boost sex drive, energy and mood. But Dr. Kim insists these supplements significantly reduce sperm production. In a recent study of testosterone-taking men who sought infertility treatment, those who stopped the supplement saw their sperm counts jump, on average, from 1.8 million per milliliter of semen to 34 million per milliliter. - Limit Toxin Exposure
Touching or inhaling industrial, agricultural and other workplace chemicals can compromise fertility, says Dr. Kim. So can heavy metals like lead. Some toxins disrupt the endocrine system, which controls hormones, while others may harm the testes. Minimize exposure whenever possible. - De-stress
According to Dr. Ezzati, chronic anxiety can hinder fertility. Dr. Kim says stress can derail sexual performance and ejaculation, which may decrease sperm volume. Research shows stress-reducing mind-body programs improve outcomes of infertility treatments. - Get Moving
“Aerobic exercise can augment your body’s natural capacity to improve sperm quality,” Dr. Ezzati says. Working out increases your body’s cache of antioxidants, which stop free-radical molecules from hindering sperm production. Jog or walk before breakfast, bike to work, and play more racquetball or pickup hoops. - Beware of Excessive Heat
This is not an urban legend: Hot tubs, saunas, and steam rooms really can mess with your sperm. Problems usually arise if you immerse yourself in high heat frequently and for long stretches of time, says Dr. Kim. If you use Jacuzzis or saunas regularly, cut way back.