7 healthy habits to improve your semen

More and more couples are experiencing difficulties when trying to conceive naturally. According to the World Health Organization (WHO), it is estimated that in 50% of infertility cases the cause is related to the male factor. Although there are causes of immunological, genetic or anatomical origin, a large proportion of male fertility problems are linked to lifestyle and can be improved through certain habits.

Below, we propose 7 healthy habits to improve your semen quality:

1. Avoid tobacco, alcohol and drug use

These substances remain the main enemies of spermatogenesis. Tobacco and alcohol increase oxidative stress, cause sperm DNA fragmentation and are clearly associated with alterations in semen volume, count and motility.

The use of cannabis or anabolic steroids is also associated with low sperm concentration and severe hormonal imbalances.

2. Take care of your sleep quality

Sleep is a key regulator of hormonal balance. Sleeping too few hours or maintaining irregular sleep schedules over time can disrupt testosterone production — a hormone essential for spermatogenesis — and therefore reduce semen quality.

Several studies show that men with sleep deprivation or irregular schedules, such as night shift workers, may present lower semen quality.

3. Manage stress

Chronic stress has a direct impact on the hormonal axis that regulates reproductive function. Elevated cortisol levels can interfere with testosterone production and negatively affect semen quality.

Incorporating stress management techniques such as regular physical exercise, meditation, mindful breathing or psychological therapy can make a significant difference.

4. Monitor temperature

The fact that the testicles are located in the scrotum, anatomically outside the abdomen, allows them to remain about two degrees below general body temperature. This is necessary for proper sperm production.

There are certain pathological situations where testicular temperature increases, such as the presence of testicular varices (varicocele) or when the testicles do not descend into the scrotum (cryptorchidism). These cases can be corrected surgically, although semen quality is not always fully restored.

However, there are situations that can be avoided, such as prolonged hot baths, jacuzzis, wearing very tight and non-breathable underwear, and regularly practising sports that involve testicular friction, such as intense cycling.

5. Maintain regular medical check-ups

Some conditions such as hypertension, diabetes or obesity can disrupt hormonal balance in men, leading to a decrease in semen parameters such as volume, concentration, motility and morphology.

Maintaining proper medical follow-up through regular check-ups can help detect these conditions early.

6. Follow a balanced diet

Semen naturally contains substances called antioxidants, which help maintain good semen quality. However, it has been observed that some men with low semen quality have lower levels of antioxidants than normal.

Daily consumption of foods rich in antioxidants (fruit, green leafy vegetables, whole milk, vegetables, etc.) has been shown to improve both sperm count and motility.

It is advisable to choose natural foods over processed products, as the latter may contain pesticides, preservatives and other chemicals that can negatively affect sperm production.

7. Be cautious with certain medications

Some medications used to treat hair loss, as well as hormone-related substances such as anabolic steroids or testosterone used by young individuals for performance purposes, can cause severe oligozoospermia or even azoospermia.

Antihypertensive drugs and psychotropic medications may also affect semen quality, sexual function and hormonal parameters.

Beyond maintaining a healthy lifestyle, these practical recommendations can help improve your semen quality.

The Urology, Andrology and Endocrinology departments at Instituto Bernabeu, which specialise in the study of male factor infertility, will be pleased to provide personalised advice for any questions you may have.

Azahara Turienzo, a biologist at IBBIOTECH, part of the Instituto Bernabeu group.