10 Science-Backed Tips for Optimizing Male Reproductive Health
The 10 Tips
1. Stop smoking and tobacco
Smoking lowers sperm count and motility and increases DNA damage. Read more.
2. Keep the testes cool
Avoid laptops on your lap, hot baths and tight underwear. The testes work best slightly below body temperature.
3. Reach a healthy weight
Obesity is linked with lower testosterone and poorer sperm quality.
4. Sleep 7 to 8 hours
Short sleep reduces testosterone.
5. Eat a sperm-friendly diet
Walnuts, pumpkin seeds, eggs, leafy greens, fish, fruit and vegetables. See the list.
6. Exercise moderately
Regular moderate activity helps; extreme endurance training may not.
7. Never use anabolic steroids
Steroids and unprescribed testosterone can shut down sperm production.
8. Manage stress
Chronic stress affects hormones. Prayer, walking and talking help.
9. Limit alcohol and avoid drugs
Both reduce sperm quality.
10. Get checked
A semen analysis is simple. See a doctor for lumps, pain or if you've been trying to conceive for a year.
Quick Checklist
| Daily | Weekly | Avoid |
|---|---|---|
| Walk 30 min, sleep 7 to 8 h, nuts and fruit | Fish twice, strength exercise twice | Smoking, steroids, laptop on lap, hot baths |
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Aksar Pooche Jane Wale Sawal (FAQ)
Mardana reproductive sehat ke liye sab se ahem qadam kya hai?
Smoking chhorna, wazan theek rakhna, testes ko garmi se bachana aur achi neend.
Kitne arsay mein farq aata hai?
Kam az kam 3 mahine, kyunki sperm banne mein 2 se 2.5 mahine lagte hain.
Sources: Mayo Clinic: Healthy sperm · WHO: Infertility · Ibn Sina, Al-Qanun fi'l-Tibb