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Excellent! You’re invested in your health! 

The sperm count in your semen is healthy, so when you’re ready to try for a baby, you should be in great shape to make it happen. In the meantime, here are some things that help you keep your sperm in excellent condition: 

Healthy nutrition 

Eating a healthy diet can contribute to a high sperm count. Try to avoid a ‘western’ diet of things such as high intake of red/processed meat, refined grains, snacks, sweets and energy drinks. Instead try to make sure your diet involves lots of chicken, fish, fruit, vegetables, legumes and whole grains. 

Try and include the following nutrients in your diet, too: vitamin B12 and vitamin C, nuts and lycopene. 

Try to avoid tight underwear 

It’s a good idea to wear boxer shorts rather than briefs as boxers keep the testicles cooler. The reason why the testes are suspended outside of your body is to keep them cool, they’re meant to be about 2 degrees colder than your body temperature. 

Moderate exercise  

Making sure you are a healthy weight is a great way to keep your semen healthy. Obesity and minimal physical activity have proven to have a negative impact on the health of sperm. But exercising too much can also affect your sperm, so moderation is the key. 

Keep heat sources away from your groin 

Devices that become hot such as mobile phones and laptops can increase the temperature of your testes. Don’t keep your phone in your front trouser pocket and avoid having your laptop on your lap for too long. Saunas, steam rooms and even a fever can also affect the health of your sperm. 

Minimise your caffeine and alcohol intake 

Drinks that contain caffeine can affect sperm count and sperm DNA, so it’s best to minimise your intake of coffee and energy drinks, for example. Alcohol can also impact the health of your sperm, the more you drink the bigger the effect. 

Don’t smoke and avoid drugs 

Tobacco and drugs reduce the sperm count of your semen and increases sperm abnormality. When you stop smoking and/or taking drugs, the health of your sperm with improve. It will take about three months for your sperm quality to return to normal.