Boosting male fertility is really in men’s hands. You just need to make sure of what to do and what not to do to support you and improve your chances of becoming a dad. A common misconception is that male infertility is not so common, when in fact it is. Our modern lifestyles take a heavy toll on our bodies affecting many things, including our fertility.

The good news is that you can change all that if you put time and energy in transforming your health. Please check our dos and don’ts to boost male fertility so you can start applying them today:

1- Do eat healthy: become aware of the quality of your diet and eat a more nutritious one. It goes without saying to increase your uptake of fruits and vegetables, eat more protein, cut out processed food and eat healthy fats instead of saturated fats.

2- Do maintain a healthy weight: losing excess weight is important, especially as that extra weight is associated with infertility. Once you do lose that weight, make sure to maintain it by making your diet and health a lifestyle and not a phase.

3- Do stay active: if your job has you sitting for long periods, get up and move around regularly. Alternate static sitting to dynamic sitting by changing your sitting position every 20 minutes. Take up walking and exercise to keep yourself healthy even if it is just moderate physical activity for 30 minutes five days a week. Did you know that movement can increase the levels of powerful antioxidant enzymes, which can protect sperm?

4- Do manage stress: take deep breaths and become aware of what stresses you out so you can manage it, especially as stress can decrease sexual function and interfere with the hormones needed to produce sperm.

5- Do get an adequate amount of quality sleep: neither restricted nor excessive sleep is good for you, so make sure to have an adequate amount of sleeping hours to maintain your health.

6- Do take supplements: consider taking food supplements that are rich in essential elements and vitamins. Check out MyVer, which improves male fertility by enhancing sperm count, motility and quality.

7- Don’t smoke: smoking is bad for your health in general and can reduce fertility, with low sperm counts, so give up smoking for improved health.

8- Do check your alcohol intake: limit your alcohol intake so it doesn’t lower your testosterone levels, raise your estrogen level and impair semen quality.

9- Don’t take drugs: avoid recreational drugs as they tend to damage sperm quality and reduce male fertility.

10- Don’t eat too much soy: higher intake of soy foods and soy isoflavones is associated with lower sperm concentration.

11- Do check your medication: some prescription medicines can affect male fertility. Some chemotherapy, high blood pressure and depression and other medicines can all affect fertility, so check with your doctor.

12- Do keep your testicles cool: Your testicles work best when they are kept cooler than the rest of the body so avoid time in hots tubs and saunas and try wearing loose-fitting underwear, such as boxer shorts.

13- Do eat nuts: eating about two handfuls of mixed nuts such as almonds, walnuts and hazelnuts regularly could improve sperm health.

If you are reading this, chances are that you want to increase your fertility or you know someone who can benefit. The above are measures you can easily take to change your life around to be a healthier version of yourself and that of your sperm. Don’t forget that maintaining a positive attitude plays a big role in any aspect of your life, health included.