2. Eat fresh, whole foods.
Avoid processed and packaged foods and buy certified organic produce. If you can’t afford to buy all organic, steer clear of the “Dirty Dozen.” The Environmental Working Group has found that people can lower their pesticide by almost 80% by avoiding the top 12 most contaminated fruits and vegetables (or buying them organic) and eating the “clean fifteen” instead. Fruits and vegetables that made the Dirty Dozen list include strawberries, celery, and apples.
3. Stop smoking.
Studies show that smoking can harm sperm quality. A study in Germany showed that men who smoke heavily may experience fertility problems and damage to sperm's DNA.
4. Minimize alcohol consumption.
Alcohol consumption has also been linked with lowering both the quantity and quality of sperm. Some fertility specialists advise that when men are planning a baby, they should cut back completely on how much they drink and especially avoid all binge drinking.
5. Avoid animal-derived estrogens.
Dairy products account on average for 60-70% of estrogens consumed. Consumption of dairy products has been linked to certain cases of male infertility.
6. Lose weight.
A 2008 UK study found that men with a higher body mass index (BMI) had smaller volumes of seminal fluid and a higher proportion of abnormal sperm. Other studies have suggested an association between male obesity and increased DNA damage in sperm.
7. Don't over-exercise.
Exercise moderately, particularly while you're actively trying to conceive. Over exercising can cause the internal temperature of a man's testicles to rise and sperm to overheat and die off. Also, men who over exercise and become underweight can also experience increased sperm mortality and poor sperm morphology.
8. Eat foods with sperm-enhancing nutrients.
A healthy, balanced diet is important throughout all stages of life. But there are a few foods that are especially good at helping make healthy, moving, high quality sperm.