Sperm health is vital to increasing a couple’s chances of getting pregnant. While certain genetic conditions might affect a man’s sperm health, there are a variety of factors, ranging from environmental to lifestyle, that also influence male fertility.

The following tips can help to alleviate male fertility problems so as to improve a couple’s chances of getting pregnant:

Don’t Smoke
Smoking is linked to sperm health problems. While smoking has not been linked to a lowered sperm count, it does cause damage to sperm DNA, which results in an increased risk of birth defects in a man’s children. Because it takes three months for sperm to fully form, it is imperative to quit smoking at least three months prior to trying to get pregnant in order to reduce the risk of birth abnormalities

Don’t Do Drugs
Drug use also negatively influences sperm health. For example, marijuana increases the number of abnormal sperm produced, as well as lowers overall sperm count.

Limit Your Alcohol Intake
Reducing your alcohol consumption to no more than two drinks a day is also important to male fertility. In fact, excessive drinking can lead to impotence.

Maintain A Healthy Weight
Because being either overweight or underweight can influence sperm health, maintaining a healthy weight is crucial in order to increase male fertility. A BMI of less than 20 or of more than 25 can reduce a man’s sperm count by 22%. Your BMI can be calculated by dividing your weight in kilograms by your height in meters squared. Following a healthy diet that is low in saturated and trans fats and that is high in folic acid, zinc, vitamins A, C and E is essential to staying healthy. Exercise can also help to maintain good weight.

Get Sun Exposure
A healthy amount of sun exposure is linked to increased levels of testosterone, which in turn is connected to healthy sperm production. In addition, sun exposure is linked to lower levels of melatonin, which are known to negatively impact male fertility.

Don’t Overdo It
Studies have shown that ejaculating more than twice a day can have a negative effect on male fertility. This is because it takes some time for sperm levels to rise again following ejaculation. Nonetheless, it is important to have intercourse with your partner on a regular basis because sperm that is not ejaculated becomes old and less fertile, thereby reducing the chances of getting pregnant.

Avoid Heat
Overheating of the testicles can reduce sperm health. It is important for men to avoid wearing tightly fitting pants and undergarments, as well as to avoid hot baths and hot tubs. Also, placing a laptop on a table or desk as opposed to directly on the body also reduces the risk of sperm health damage.

Reduce Stress
Stress is a major contributing factor to sperm health problems. In fact, 15% of men experience decreased libido because of stress, while 5% of men experience impotence because of it. Practicing relaxation methods such as Pilates can help to minimize stress, as does participating in regular exercise.