10 Things Young Men Can Do to Maintain Healthy Sperm

Written by: Dr. Brian Steixner

Maintaining sperm health is essential for fertility and overall reproductive well-being. Here are ten things you can do to promote sperm health.

1. Maintain a Balanced Diet

Eat a healthy diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Include foods high in antioxidants like vitamins C and E, selenium, and zinc, which can help protect sperm from damage.

2. Stay Hydrated

Drink plenty of water throughout the day to support overall health and sperm production.

3. Exercise Regularly

Engage in moderate exercise regularly, as it can help improve circulation and boost testosterone levels, contributing to healthy sperm production.

Man going for a jog - 10 Things Young Men Can Do to Maintain Healthy Sperm

4. Avoid Excessive Heat

Avoid prolonged exposure to high temperatures, such as hot tubs, saunas, and tight-fitting underwear, as heat can negatively impact sperm production.

5. Limit Alcohol and Caffeine

Excessive alcohol and caffeine consumption can impair sperm production and quality, so it's best to consume them in moderation.

6. Quit Smoking

Smoking has been linked to decreased sperm count, motility, and morphology. Quitting smoking can improve sperm health and overall fertility.

7. Take A Daily Supplement

Scientific studies have shown that supplementing with Vitamin C, E, B12, Folic Acid, Coenzyme Q10, Zinc, and Selenium can positively affect sperm health. Popstar Fertility includes all of these ingredients for you.

8. Manage Stress

Chronic stress can affect hormone levels and sperm health. Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or engaging in hobbies you enjoy.

9. Get Sufficient Sleep

Aim for 7-8 hours of quality sleep per night, as inadequate sleep can disrupt hormone levels and sperm health.

10. Practice Safe Sex

Reduce the risk of sexually transmitted infections (STIs) by practicing safe sex methods, as certain infections can affect sperm health. Additionally, consider regular testing for STIs if you're sexually active with multiple partners.

Adopting these lifestyle habits can help support optimal sperm health and increase your chances of conception. However, if you're experiencing fertility concerns, it's essential to consult with a healthcare professional for personalized advice and guidance.

Dr. Brian Steixner

Dr. Brian Steixner

Dr. Brian Steixner is a board-certified urologist and an expert in men’s sexual medicine. He completed his General Surgery and Urology training at The University of Pennsylvania and The Children’s Hospital of Philadelphia, one of the busiest and most comprehensive programs in the nation. During his career, Brian has treated thousands of men with sexual health issues including male factor infertility.