12   ways men can boost fertility

1.     Cut out junk food. Processed, packaged and fast foods can cause inflammation and can affect fertility. The body doesn’t know when it’s not eating a whole food – uses stored nutrients to process it. This takes away nutrients you could be using to make sperm. Eat more fruits and vegetables, and whole foods with low glycemic index values. Cut down on sugar and salt

2.     Eat pomegranate. This may be even better than testosterone because they’re a natural aromatase inhibitor, which prevents testosterone from being converted into estrogen.

3.     Get more exercise. This raises testosterone which helps make sperm. Be careful – excessive training can deplete vitamins and stored hormones. Spinning or bike training can put too much pressure on testicles. Train in moderation.

4.     Cut down on plastics. Men exposed to phthalates – group of chemicals found in plastic containers and hair products – took 20% longer to get their partners pregnant. Choose glass over plastic.

5.     Eat nuts and seeds. Almonds, Brazil nuts, and walnuts are filled with selenium, zinc, and copper which help sperm count. Grains like quinoa are good too.

6.     Eat mushrooms. Reishi mushrooms strengthen the immune system, are anti-inflammatory and can prevent and treat candida yeast growth in the colon. Yeast in colon can make it hard for sperm to function. You must eat a lot to reap benefits – ask doctor about supplement instead. Shiitake and cordyceps are good too, can be eaten whole.

7.     Take amino acids. These are the building blocks of protein, important to make healthy sperm. L-arginine and l-carnitine have been used to reverse male infertility. They are available in many food sources and supplements. Ask your doctor about proper dosage.

8.     Choose sunscreen wisely. One study found that men who had high levels of exposure to two UV filters found in sunscreen and other personal care products had a 30% reduction in fertility. The ingredients may not be listed on label. Shower after a day in the sun. Cut down on other products with UV filters.

9.     Quit smoking. Cigarettes and marijuana cause oxidative stress and damage your sperm. Studies show smoking marijuana can change the size and shape of sperm.

10.  Try herbs. These herbs can help sperm production: american ginseng, rosemary, green tea, turmeric, resveratrol, and saw palmetto. Tribulus is also known to help testosterone, increase sperm count and aid the motility of sperm. This can also help couples who have anti-sperm antibodies.

11.  Wear loose or no underwear. Loose fitting cotton underwear or even wearing no underwear at all occasionally can help sperm production.

12.  De-stress. Occasional stress and lack of sleep can affect adrenal glands, which affects sperm production. Make time to relax, get enough sleep, and find activities you enjoy.