7 tips for healthy sperm

2 mins to read

Forget choosing the right undies, there are far more effective things to try when it comes to improving sperm health. And we’ve compiled a list. Think of it like bootcamp for those little swimmers.

Pregnancy and preconceptionWellbeing news

As the old saying goes, it takes two to tango. And while a woman’s physical health and wellbeing is really important when a couple is trying to get pregnant, a man’s sperm health matters, too.

In fact, there’s a few different components of ‘sperm health’ to consider, everything from quantity to how well sperm move – or, sperm motility – and even how healthy the shape and structure of sperm is.

Don’t panic. There are simple, effective things you can do to give sperm the best possible chance of being able to play their part in a healthy pregnancy, starting with the following tips.

Maintain a healthy weight.

Being overweight can bump up the risk of having a lower sperm count. One way to work out whether your weight’s in the healthy range is measuring your waist-to-height ratio. Divide your waist measurement (in centimetres) by your height (in centimetres). Research shows that keeping your waist circumference to less than half your height, or a ratio no bigger than 0.5, is wise.

Exercise regularly.

Research has linked being physically active on a regular basis to better sperm motility. Official guidelines recommend being active most days, and preferably every day, aiming to accumulate 150-300 minutes of moderate intensity or 75-150 of vigorous intensity physical activity every week.

Eat a healthy diet.

Some research has also linked a higher intake of antioxidants to improved sperm numbers, motility and even function. An effective yet simple way to make your diet denser in antioxidants is by eating at least two serves of fruit and five serves of vegetables every day, making sure you put plenty of different fruit and veg on the menu.

Stress less.

According to a US study, men who are stressed out are not only more likely to have a lower number of sperm, the sperm they do have are also more likely to be oddly shaped or have impaired motility. On top of doing some regular exercise, other effective stress-less strategies include getting enough sleep and even spending time outdoors amongst nature.

Quit smoking.

It’s not news that smoking isn’t good for your health, but what you might not know is that men who smoke are more likely to have lower sperm counts and poorer sperm movement. Even ‘light’ smokers, who smoke less than 10 cigarettes a day, have reduced sperm quality. For help quitting, contact Quitline on 13 78 48.

Limit your alcohol.

Enjoying the odd drink is unlikely to have much impact on your sperm health, but heavy drinking can reduce sperm production and quality. Consuming alcohol in moderation is your safest bet, with some organisations even recommending cutting out alcohol entirely at least three months before trying for a baby.

Zinc plays an essential role in reproductive health and particularly in support of healthy sperm and motility. With official statistics showing that a significant number of Australians aren’t eating enough zinc-rich foods