Maintain a healthy body weight
Exercise regularly, but avoid overtraining
Get 7–9 hours of quality sleep each night
Reduce stress
Avoid smoking and vaping
Limit alcohol intake
Avoid recreational drugs, including anabolic steroids
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
Ensure adequate intake of zinc, selenium, folate, vitamin D, and omega-3s
Stay hydrated
Avoid frequent hot tubs, saunas, and prolonged heat exposure to the testes
Wear loose-fitting underwear and clothing
Limit prolonged laptop use directly on the lap
Avoid exposure to pesticides, heavy metals, and industrial chemicals
Use protective gear if exposed to toxins at work
Treat varicocele, infections, hormonal issues, or other medical conditions
Review medications with a healthcare professional if fertility is a concern
Have regular, moderate ejaculation rather than long periods of abstinence
Seek evaluation from a fertility specialist if sperm count remains low