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Following a well-balanced diet will make sure that you’re getting enough nutrients for your body to make as much sperm as possible. Being overweight is associated with a reduced sperm count, and a nutritious diet will help you maintain a healthy weight. You’ll also have enough vitamins and antioxidants to ensure that the sperm your body does make is healthy.  Write down a meal plan that you can use to organize your food and stick to a healthy diet. Avoid fatty, sugary, or processed foods, which can cause you to gain weight. Being overweight puts extra strain on your body and reduces your sperm count. Stick to a regular exercise regimen to help you control your weight and improve your overall health. Exercise may also increase the level of antioxidant enzymes in your body, which can boost your sperm count.  Try to get at least 30 minutes of exercise 2-3 times a week, such as walking, running, swimming, or playing sports. Mix up your routine with some strength training, such as weight lifting, to build muscle and burn fat. When you’re stressed out, your body releases hormones that lower your sex drive, reduce your sperm production, and damage the sperm that your body does make. Identify the stressors in your life so you can work to avoid them or be prepared to deal with them in a way that minimizes your overall stress.  For instance, if you get stressed out at work, come up with strategies to help you avoid getting overly stressed such as taking a break in your car to listen to music or treating yourself to a nice lunch. A few stress-managing strategies you can try include: relaxation techniques such as deep breathing, yoga, meditation, visualizing calming images, progressive tensing and relaxing the different muscle groups in your body, massage, and music or art therapy. If you’re struggling to manage the stress in your life, see a counselor or join a support group for help dealing with it. Lack of sleep will reduce the amount of sperm that your body makes as well as reduce the quality of sperm that you do make. Most people need at least 7 hours of sleep each night. Make sure you get as much restful sleep as you need to feel refreshed. You can improve your sleep habits by:  Going to bed at the same time every night. Reducing your caffeine, nicotine, and alcohol consumption, all of which disrupt sleep. Keeping your bedroom dark and quiet as you fall asleep. Reducing napping during the day. Getting more exercise to help ensure that you’re tired at night. Exposure to industrial chemicals or heavy metals will damage your sperm and reduce the amount that your body makes. If your job puts you in contact with these substances, wear safety gear and talk to your doctor about whether they could be lowering your sperm count. Examples of substances that are toxic for your sperm include:  Benzene Toluene Xylene Herbicides Pesticides Organic solvents Painting materials Lead Heavy metals Your testicles need to be a few degrees cooler than the rest of your body in order to maximize your sperm count. Choose looser fitting underwear such as boxers and avoid standing near high levels of heat to boost your sperm production.  If you have a job that exposes you to heat, talk to your doctor about whether it could be reducing your sperm production. Avoid saunas and hot tubs if you’re trying to increase your sperm count. Don’t sit with your laptop in your lap so you’re not exposed to excess heat. Smoking is associated with a lower sperm count and lower quality for the sperm that you do make. The nicotine contained in tobacco causes sperm to have the wrong shape and be less mobile, making it harder for them to fertilize an egg. Quit smoking if you do to improve your sperm count, or avoid breathing in secondhand smoke if you’re around others who do smoke. If you’re struggling to quit, try talking to your doctor, attending a treatment program, or seeing a specialist. If you try nicotine replacement therapy, talk to your doctor about whether this could also impact your sperm count. Heavy drinking reduces testosterone and lowers your sperm production. It also affects the quality of the sperm that you do make and it can affect your libido, which may be a problem if you’re trying to conceive with your partner. If you do decide to drink alcohol, drink in moderation and avoid consuming more than 3 drinks in a day. Drinking more than 3 drinks in a 6-hour period can affect the quality of your sperm. Many illegal drugs affect the quality of your sperm and some can actually cause damage to your testicles or sperm. In addition, drugs that are purchased on the street have no quality controls, which means they may contain chemical contaminants that could be dangerous for your sperm.  Narcotics such as opiates affect the quality and quantity of your sperm.  Cocaine and marijuana also lower sperm count and quality.  Anabolic steroids may shrink your testicles and reduce sperm production.

Summary:
Eat a well-balanced diet to give your body the nutrition it needs. Exercise regularly to maintain a healthy weight. Find ways to reduce your stress so your body makes more sperm. Get 7-8 hours of restful sleep each night to boost your sperm production. Avoid industrial chemicals to keep your sperm protected. Wear loose underwear to keep your testicles cool. Quit smoking to improve your sperm count and quality. Boost your testosterone and sperm levels by avoiding alcohol. Abstain from using illegal drugs to keep your sperm safe.