Maintain a healthy weight
Exercise regularly, but avoid overtraining
Eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats
Increase intake of zinc, selenium, folate, and vitamin D through food or supplements if needed
Stay hydrated
Get enough sleep every night
Reduce stress
Avoid smoking and vaping
Limit alcohol consumption
Avoid recreational drugs, including marijuana and anabolic steroids
Keep testicles cool
Avoid tight underwear and prolonged hot baths, saunas, and hot tubs
Minimize exposure to pesticides, heavy metals, and other toxins
Reduce exposure to endocrine-disrupting chemicals in plastics and personal care products
Manage chronic conditions such as diabetes, obesity, and thyroid disorders
Review medications with a doctor if fertility is a concern
Treat infections or varicocele if present
Have regular ejaculation, but avoid excessive frequency if trying to maximize sperm count
Seek medical evaluation if sperm count remains low or conception is difficult