How to Improve Sperm Quality
Nine actionable lifestyle changes — from hydration to stress management — that directly improve sperm quality and maximize your chances of approval.
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Drink Water
- •At least 8 glasses a day
- •Staying properly hydrated is essential for optimal sperm production and quality
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Abstain Before Donation
- •Abstain from sex or masturbation for 48 hours before donating
- •When sexually active, use condoms and lubes without spermicides
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Eat a Healthy Diet
- •Reduce sugar, soy, gluten, and alcohol to lower inflammation
- •Whole foods with healthy fats, low carbs, and high protein boost fertility
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Exercise Regularly
- •Excess weight increases temperature around the scrotum
- •Moderate, regular exercise improves overall health and sperm quality
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Sleep at Least 8 Hours
- •Sleep deprivation causes a drop in testosterone levels
- •Directly leading to poor sperm quality
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Avoid BPA Plastic
- •Avoid plastics containing BPA (bisphenol A)
- •A synthetic compound used in plastics and epoxy resins that disrupts natural hormone levels
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Avoid Drugs & Alcohol
- •Smoking, marijuana, and alcohol decrease sperm counts and motility
- •Avoid additional testosterone — let your body produce it naturally
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Avoid Radiation & Heat
- •Keep your phone in your back pocket
- •Avoid hot tubs, saunas, and placing your laptop directly on your lap
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Reduce Stress
- •Stress is the most overlooked cause of imbalance in the body
- •Natural stress relief like exercise and sleep supports the mind-body connection and hormonal health
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