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- Limit alcohol and avoid tobacco and illicit drugs. All can damage sperm and lower quality, quantity and motility. Anabolic steroids, antibiotics and certain medications, such as those for high blood pressure, can also reduce fertility, so talk to your doctor.
- Eat your fruits and vegetables. Antioxidants may improve sperm health.
- Take your daily multi-vitamin. Vitamin E and C are important for sperm function.
- Exercise, but don't overdo. If you exercise to exhaustion, you may experience a temporary change in hormone levels and drop in sperm quality.
- Avoid stress. It can lower sperm volume and raise the percentage of abnormal sperm.
- Stay a healthy weight. Being either under- or overweight has been linked with a lower sperm count and concentration.
- Stay cool. Skip the hot tub, don't sit on a bike for more than 30 minutes at a time, get rid of the tighty-whiteys and get that laptop off your lap. All can increase scrotal temperature and affect sperm production and quality.
- Avoid workplace and household toxins. These can reduce sperm quality and quantity, too.