Maintain a healthy body weight
Exercise regularly, but avoid overtraining
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
Increase intake of antioxidants such as vitamin C, vitamin E, selenium, and zinc
Get enough sleep each night
Reduce stress
Quit smoking and avoid secondhand smoke
Limit alcohol consumption
Avoid recreational drugs
Avoid anabolic steroids and testosterone supplements unless prescribed
Keep testicles cool by avoiding hot tubs, saunas, and prolonged heat exposure
Wear loose-fitting underwear and clothing
Limit prolonged sitting and laptop use on the lap
Manage chronic conditions such as diabetes, obesity, and varicocele
Review medications with a doctor if fertility is a concern
Avoid exposure to pesticides, heavy metals, and industrial chemicals
Stay hydrated
Consider fertility evaluation and treatment with a urologist or fertility specialist