Stop smoking and avoid secondhand smoke
Limit or avoid alcohol
Avoid recreational drugs and anabolic steroids
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 antioxidants through food
Reduce exposure to heat on the testes
Avoid hot tubs, saunas, and prolonged hot baths
Wear loose-fitting underwear and clothing
Minimize exposure to pesticides, solvents, heavy metals, and other toxins
Use protective gear if exposed to chemicals at work
Manage stress
Get adequate sleep
Treat varicocele if present
Treat infections or inflammation if present
Review medications with a doctor
Consider fertility-focused supplements only under medical guidance
Have regular semen analysis follow-up with a fertility specialist
Address underlying hormonal issues with a doctor
Avoid frequent use of laptops directly on the lap
Reduce prolonged cycling or activities that increase scrotal heat
Practice safe sex to prevent sexually transmitted infections