In Canada, one in six couples struggles to conceive and male factors play a role in almost half of these cases. Worldwide, sperm counts have fallen by nearly 50% over the past 40 years. The good news is that many causes of male infertility can be prevented or even reversed with simple healthy lifestyle changes.
What causes male infertility?
Male infertility can stem from genetic or structural problems but more often today, lifestyle and metabolic health are at the heart of the issue. Conditions such as obesity, diabetes, high blood pressure and insulin resistance can impair sperm production and hormone balance.
Unhealthy habits like smoking, heavy drinking, poor diet and lack of exercise further damage sperm quality. Environmental factors including heat, radiation, pesticides and industrial chemicals can also play a role.
Other red flags include difficulty with sexual function, history or testicular trauma or surgery or known hormonal or metabolic conditions.
Even simple habits, like keeping a laptop on your lap for long periods or wearing tight underwear, can raise testicular temperature and reduce sperm count.
When to seek help
If pregnancy hasn’t occurred after 12 months of regular, unprotected sex (or six months if the female partner is over 35), it’s time to see a fertility specialist.
The hopeful news: sperm take about three months to mature, so positive lifestyle changes can begin to show measurable improvements within a single season.
Eight proven ways to improve male fertility
1. Eat like a Mediterranean
A Mediterranean-style diet, rich in fruits, vegetables, whole grains, legumes, nuts and olive oil, is linked to better sperm count, motility and structure.
Why it helps:
- Antioxidants protect sperm from oxidative damage.
- Healthy fats support hormone production.
- Anti-inflammatory effects promote reproductive health.
- Stable blood sugar levels improve overall sperm quality.
2. Get moving especially with weights
Exercise boosts testosterone and blood circulation, both key for sperm health.
A study from the Harvard T.H. Chan School of Public Health’s Environment and Reproductive Health (EARTH) Study found that men who lifted heavy weights regularly had 46% higher sperm concentrations and 44% higher total sperm counts than those who did not. Researchers suggest that resistance training may stimulate testosterone production and reduce oxidative stress in the testes.
Moderate aerobic activity also supports hormone balance but overtraining or using anabolic steroids can have the opposite effect.
Aim for 150 minutes of moderate activity each week, including resistance training.
3. Cut back on alcohol and quit smoking
Excessive alcohol lowers testosterone and interferes with sperm production. Smoking damages sperm DNA, reducing motility and fertility potential.
The fix? Limiting alcohol to one drink per day or less and quitting smoking can lead to noticeable improvements within a few months.
4. Steer clear of cannabis
THC, the psychoactive compound in cannabis, can reduce sperm count and motility. Studies suggest that regular cannabis users have lower sperm concentrations than non-users. Men trying to conceive should avoid cannabis in all forms, including vaping and edibles.
5. Manage stress
Chronic stress raises cortisol, which disrupts reproductive hormones. Techniques like meditation, yoga, deep breathing or even daily walks can help restore hormonal balance.
Reducing stress doesn’t just improve your mood; it can improve your sperm quality.
6. Prioritize sleep
Poor sleep affects testosterone and sperm production. Aim for seven to nine hours each night and stick to a consistent bedtime. Quality rest helps maintain hormonal stability
7. Reduce environmental toxins
Limit exposure to pesticides, heavy metals and industrial chemicals. Use protective gear when needed and avoid plastics containing BPA or phthalates, which can interfere with hormone signaling.
8. Consider fertility-boosting supplements
Certain nutrients support sperm health:
- Coenzyme Q10 and Vitamin E act as antioxidants.
- Vitamin D supports testosterone production.
- Omega-3 fatty acids enhance sperm motility.
- L-Carnitine improves sperm energy metabolism.
Always check with a healthcare professional before starting supplements.
Advanced treatments for male infertility
When lifestyle changes aren’t enough, medical science offers promising solutions:
Intracytoplasmic sperm injection (ICSI)
A single sperm is injected directly into an egg during IVF, an effective option for men with very low sperm counts or motility issues.
Sperm extraction (PESA/TESA/micro-TESE)
PESA/TESA/micro-TESA and other forms of sperm extraction may help certain men with azoospermia (no sperm in the ejaculate). These treatments allow doctors to locate and retrieve viable sperm directly from testicular tissue.
Other options include hormonal therapy, varicocele surgery and managing underlying health conditions like diabetes or thyroid disorders.
The bottom line
Male infertility is more common and more treatable than many realize. By focusing on nutrition, fitness, stress reduction and healthy habits, men can take charge of their fertility and overall wellbeing.
Sperm health mirrors whole-body health. What’s good for your heart and metabolism is good for your fertility.
With lifestyle changes and modern treatments, there’s more hope than ever for couples working toward parenthood.
Read the article on the Times Colonist website here.
