Male fertility plays a key role in conception, with male factors contributing to about 50% of infertility cases. The positive news? Many causes are lifestyle-related and reversible. Since sperm take 2–3 months to develop, the steps you take now will influence your fertility in the months ahead.
Below are 7 evidence-based things men should avoid before trying to conceive, with references from peer-reviewed studies.
1. Quit Smoking
Cigarette smoking lowers sperm count, motility, and morphology. Quitting has been shown to improve semen parameters within months.
👉 Action: Stop smoking or vaping at least 3 months before conception.
2. Cut Back on Alcohol
Heavy alcohol intake reduces semen volume and sperm shape. Light drinking has mixed evidence, but moderation is safest.
👉 Action: Stick to low-risk drinking guidelines and avoid binge drinking.
3. Manage Weight & Metabolic Health
Obesity and poor metabolic health reduce testosterone and sperm count. Studies show improvements with weight loss and better metabolic control.
👉 Action: Focus on steady weight loss through balanced diet and exercise.
4. Avoid Heat Exposure
Frequent hot tubs, saunas, or even laptops on laps raise scrotal temperature, harming sperm production.
👉 Action: Avoid prolonged heat exposure and wear loose-fitting clothing.
5. Reduce Chemical Exposure
Pesticides and endocrine-disrupting chemicals (EDCs) such as BPA and phthalates are linked to lower sperm quality and DNA damage.
👉 Action: Wash produce, limit plastic use (especially with hot food), and follow workplace safety measures.
6. Stop Steroid or Testosterone Use
Exogenous testosterone and anabolic steroids suppress natural sperm production, sometimes leading to complete infertility. Recovery may take months to years.
👉 Action: Cease use well before conception and consult a fertility specialist.
7. Review Medications & Recreational Drugs
Certain prescription drugs (e.g., chemotherapy, opioids, finasteride) and recreational drugs (heavy cannabis, cocaine) can negatively affect sperm.
👉 Action: Never stop prescribed medication without medical advice. Ask your doctor about safer alternatives if you’re planning conception.
Key Takeaway
To boost male fertility naturally, make changes at least 2–3 months before conception: quit smoking, moderate alcohol, manage weight, avoid heat, reduce chemical exposure, stop steroid/testosterone use, and review medications. These steps, backed by science, can help improve sperm quality and increase your chances of fatherhood.
References
-
Sharma R, et al. Cigarette Smoking and Semen Quality: A New Meta-analysis. Reproductive Biology and Endocrinology.
-
Kulaksiz D, et al. Semen quality improves after smoking cessation. Andrologia (2022).
-
Ricci G, et al. Alcohol intake and semen parameters: a systematic review and meta-analysis. Andrology (2017).
-
Finelli R, Mottola F, Agarwal A. Impact of Alcohol Consumption on Male Fertility Potential: A Narrative Review. Int J Environ Res Public Health (2022).
-
Sermondade N, et al. BMI and sperm count: updated systematic review. Hum Reprod Update (2013).
-
Leisegang K, et al. Diabetes mellitus and male infertility. Nat Rev Endocrinol (2021).
-
Sheynkin Y, et al. Increased scrotal temperature in laptop users. Hum Reprod (2005).
-
McKinnon CJ, et al. Male heat exposure and fecundability. Hum Reprod (2022).
-
Giulioni C, et al. Pesticide exposure and male fertility: systematic review. Reprod Toxicol (2022).
-
Rodprasert W, Toppari J, Virtanen HE. Endocrine-disrupting chemicals and reproductive health. Front Endocrinol (2021).
-
Desai A, et al. Suppression of spermatogenesis by exogenous testosterone/steroids. Andrology (2022).
-
Sun AJ, et al. Medications and recreational drugs affecting male fertility. Transl Androl Urol (2020).
-
Gundersen TD, et al. Cannabis use and testicular function. Am J Epidemiol (2015).
