Maintain a healthy body weight
Exercise regularly, but avoid overtraining
Eat a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats
Get enough zinc, selenium, folate, and vitamin D through food or supplements if needed
Sleep 7 to 9 hours per night
Reduce stress
Quit smoking
Avoid recreational drugs
Limit alcohol intake
Avoid anabolic steroids and testosterone use unless prescribed and monitored by a doctor
Keep testicles cool
Avoid frequent use of hot tubs, saunas, and very hot baths
Wear loose-fitting underwear if comfortable
Reduce exposure to pesticides, heavy metals, and other toxins
Limit exposure to heat from laptops placed on the lap
Manage medical conditions such as diabetes, varicocele, thyroid issues, and infections
Review medications with a doctor if sperm count is low
Have regular ejaculation, but avoid very long periods without ejaculation
Seek evaluation from a fertility specialist if sperm count remains low