10 tips to improve your sperm quality

Borderline sperm quality can often be improved by making simple lifestyle changes, although these are unlikely to help if you've got severe sperm problems. Don't expect results overnight – better quality sperm will come through in about three months, i.e. the length of the sperm production cycle.

• Don't smoke! There's good evidence that it damages sperm and slows them up.
• Alcohol – one drink a day is fine but heavy drinking reduces sperm production.
• Moderate exercise is good for you but excessive exercise, e.g. running more than 100 miles a week or cycling more than 50 miles a week, could actually reduce sperm quality.
• Substances such as pesticides and heavy metals such as lead can wreak havoc with your sperm. Try to avoid regular contact with them, and if your job involves working with them see what can be done to minimise contact.
• Cool the testicles – sperm manufacture takes place at a slightly lower temperature than normal body temperature. Overheat your testicles and you could be in for trouble. Some doctors advise taking a shower rather than indulging in regular long soaks in a hot bath.
• Wear boxer shorts and avoid tight jeans to improve circulation around the testicles – less important but still worth doing.
• Try not to sit for hours on end. If you can, get up and walk around at regular intervals – this will avoid overheating of the testicles.
• Being very overweight or underweight can influence your fertility.
• Ejaculate regularly – saving up your sperm won't make you more fertile. In fact the reverse is true, as mature sperm degenerate if they stay in the body for more than six days. Maximise your chances of conception by making love on alternate days around the time your partner produces an egg.
• Cut out junk food and go for a mixed varied diet so that your body gets all the nutrients it needs to make healthy sperm. There have been reports that a lack of the trace element selenium causes poor sperm movement, so eat a handful of brazil nuts regularly as these are the richest natural source of selenium.