Maintain a healthy weight
Exercise regularly
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
Increase intake of antioxidants
Stay hydrated
Get enough sleep
Reduce stress
Quit smoking
Avoid recreational drugs
Limit alcohol consumption
Avoid anabolic steroids and testosterone misuse
Keep testicles cool
Avoid tight underwear and prolonged heat exposure
Limit sauna, hot tub, and hot bath use
Reduce exposure to pesticides, heavy metals, and other toxins
Use protective equipment at work if exposed to chemicals or heat
Have regular sexual activity or ejaculation
Treat underlying medical conditions
Review medications with a doctor
Get tested and treated for sexually transmitted infections
See a fertility specialist if problems persist