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
Increase intake of zinc, selenium, folate, and vitamin D
Stay hydrated
Get enough sleep
Reduce stress
Quit smoking
Avoid recreational drugs
Limit alcohol intake
Avoid anabolic steroids and testosterone misuse
Keep the testicles cool
Avoid tight underwear and prolonged heat exposure
Reduce exposure to pesticides, heavy metals, and industrial chemicals
Minimize use of plastic containers with hot food or drinks
Treat underlying medical conditions
Review medications with a doctor
Have regular sexual activity
Get tested and treated for infections if needed
See a fertility specialist if sperm count remains low