Five healthy habits to improve semen quality

The page presents five essential lifestyle habits — a balanced diet, physical activity, avoidance of bad habits, temperature control and stress management — to improve semen quality and optimize male fertility, while highlighting the importance of personalized medical follow-up.

Why is it important to take care of semen quality?

Semen quality is a key factor in male fertility and reproductive health in general. A high concentration, good mobility, and normal sperm morphology significantly increase the chances of natural conception and reduce the risk of chromosomal abnormalities in the fetus. Healthy semen is not only a chance to become a father, but also the guarantee of the well-being of the future generation. Poor semen quality can lead to long and unsuccessful attempts at conception, ineffective IVF cycles, as well as emotional and psychological difficulties within the family. Moreover, it can indicate other hidden problems in the man's body.

The link between lifestyle and fertility

Scientific research increasingly confirms the close link between a man's daily habits and his reproductive function. His diet, his level of physical activity, his sleep, his ability to manage stress — all of this directly influences the health of his sperm. Overeating, sedentary behavior, alcohol excess and smoking, as well as irregular sleep and chronic fatigue, can cause hormonal imbalances, disrupt thermoregulation in the scrotum and reduce semen quality. Conversely, a modification of the lifestyle can considerably improve spermogram parameters.

What influences the motility and quantity of sperm?

Sperm motility and concentration directly depend on the man's hormonal profile, mainly the testosterone level and the proper functioning of the hypothalamic-pituitary axis. These hormonal mechanisms control spermatogenesis, which means that any disturbance of them affects the quantity and quality of semen. It is also important to take into account the diet: a deficiency in zinc, selenium, folic acid and vitamins A, C and E alters metabolic processes in germ cells. Overweight causes insulin resistance, increases estrogen levels, and triggers inflammatory processes, which have a negative effect on fertility. Similarly, overheating of the scrotum due to bathing, tight underwear, prolonged sitting or cycling disrupts the thermal balance necessary for sperm maturation. Sexually transmitted inflammatory diseases, varicocele and injuries can also reduce reproductive performance.

1. A balanced diet and vitamins

A balanced diet is the foundation of male reproductive health. To improve spermatogenesis, vitamins B, A, C, D and E, selenium, zinc, omega-3 fatty acids, lycopene, coenzyme Q10, L-carnitine and folic acid are required. All these substances can be obtained from natural foods: leafy green vegetables, citrus fruits, berries, nuts, sea fish, eggs, avocados, vegetable oils, carrots, broccoli, tomatoes, cod liver oil. It is important to avoid excessive sugar and fat intake, favoring whole and unprocessed foods. It is also advisable to limit the consumption of foods containing xenoestrogens (for example from plastic packaging), which can disrupt hormonal balance.

For more details on the influence of diet on men's semen quality, consult our blog.

2. Regular physical activity

Physical activity has a positive effect on testosterone levels, promotes blood circulation in the pelvic organs, normalizes metabolism and contributes to weight loss. Moderate exercises, such as swimming, brisk walking, yoga, aerobics, increase tissue insulin sensitivity and reduce the level of inflammatory cytokines. This leads to an improvement in the morphology, concentration and mobility of sperm. Strength training is also beneficial if it is not accompanied by the use of anabolic steroids. Conversely, intense and excessive exercises can lead to suppression of the hormonal axis and a decrease in spermatogenesis.

3. Abandonment of bad habits

Cigarette smoking reduces the level of antioxidants in semen, promotes DNA fragmentation of sperm, increases estrogen levels and disrupts hormonal balance. In men who smoke more than 10 cigarettes per day, sperm motility decreases considerably. Alcohol disrupts the metabolism of B vitamins and zinc, lowers testosterone levels and increases the production of female sex hormones. Cannabis, cocaine and opioid use is associated with spermatogenesis disorders, reduced libido and erectile dysfunction. Quitting harmful substances and restoring liver function and hormonal balance are important steps in restoring fertility.

4. Temperature control and clothing choices

Testicles operate at low temperature, and overheating, even by 1 to 2 degrees, can disrupt the spermatogenesis process. To avoid overheating, avoid frequent saunas and hot baths, do not wear tight synthetic underwear or tight pants, and alternate seated work with active breaks. It is recommended to cycle with a special anatomical saddle. At night, it is advisable to sleep in loose-fitting clothes. Regular monitoring via a semen analysis will allow early detection of a drop in parameters and adjust the lifestyle.

5. Stress reduction and restorative sleep

Mental-emotional health has a direct influence on reproductive function. Chronic stress activates the production of cortisol and adrenaline, inhibits the pituitary gland and reduces the secretion of gonadotropins necessary for the maturation of sperm. The circadian rhythm is disrupted, testosterone levels decline, which leads to a deterioration of semen quality. A full sleep of 7 to 8 hours in a dark and cool room helps normalize hormonal balance, restore the reproductive system and reduce the level of inflammation in the body. The practice of meditation, breathing exercises and moderate physical activity help reduce anxiety and increase resilience to stress.

When should you see a doctor?

If, despite a healthy lifestyle, semen quality remains mediocre, it is necessary to consult a specialist. An andrologist or urologist can prescribe a full examination: hormonal profile, semen analysis, testicular ultrasound, MAR test, PCR diagnosis of infections. Some causes of infertility can be genetic, immunological or anatomical. You should also consider the influence of medications: antidepressants, antihypertensives and hormones can affect spermatogenesis. In cases of obesity, type 2 diabetes (our blog separately discusses the issue of diabetes and its impact on fertility), hypertension and other systemic diseases, it is also necessary to monitor and adjust treatment taking reproductive plans into account.

The NatuVitro Clinic offers a personalized approach to diagnosing and treating male fertility disorders. Experienced specialists will help you identify the cause of the anomalies and will propose a personalized solution: lifestyle correction, vitamin therapy, medical or surgical treatment. The clinic also ensures preparation and support for patients participating in IVF programs, including oocyte donation IVF and double-donation IVF, and offers the possibility to consult on questions related to sperm donation. This holistic approach takes into account the interests of both partners and increases the chances of conception, even in complex clinical cases.

References used:

Impact of Heat Waves on Semen Quality: A Retrospective Study in Argentina between 2005 and 2023 — G.L. Verón, A.A. Manjon, L. Arévalo et al. — Science of the Total Environment, 2024 ; p. 943.

Influence of Age, Obesity, Smoking, Sleep Duration and Sleep Quality on Concentration, Morphology, and Sperm Motility: A Cross-Sectional Study — U.R. Budihastuti, E. Melinawati, T. Prakosa et al. — International Journal of Fertility & Sterility, 2024 ; 18(3) : p. 240-247.