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  • Writer's pictureDr Leah Hechtman (PhD)

Dr Leah Hechtman shares five lifestyle habits for healthy sperm

While it may not be common knowledge, male fertility is largely affected by the lifestyle choices we make.

Dr Leah Hechtman shares tips for healthy sperm
Dr Leah Hechtman shares tips for healthy sperm

Leading fertility expert Dr Leah Hechtman (PhD) shares the important role that lifestyle choices can play for those in the pursuit of enhanced fertility and healthy sperm.

1. Stress Management

Stress has a profound effect on our bodies and that is no different for men when it comes to the quality of their sperm.

Supported by global studies, men who feel stressed are more likely to experience decreased testosterone, lower sperm count, abnormal sperm production and decreased sperm motility. Implement stress-reducing techniques such as meditation, deep breathing and stress-relieving hobbies.

Managing stress levels contributes to hormonal balance and may improve sperm production.

Dr Leah Hechtman (PhD)
Dr Leah Hechtman (PhD) is a distinguished naturopathic clinician specialising in fertility, pregnancy & comprehensive reproductive health

2. Minimise exposure to harmful toxins

As men age, they are exposed to more environmental pollutants and are at an increased risk of increased oxidative damage to sperm. It is no surprise that excessive consumption of alcohol, tobacco and recreational drugs negatively impact the quality of the sperm.

In addition, exposure to pesticides, heavy metals, and plastics can disrupt hormonal balance and impair sperm function.

3. Prioritise Sleep

Studies have shown that trouble sleeping, and short sleep duration may be associated with poorer sperm quality.

Quality sleep is vital for reproductive health. It is recommended to achieve seven to nine hours of uninterrupted sleep each night. During sleep, the body repairs and regenerates which is a crucial process for maintaining optimal hormone production, sperm quality and function.

4. Regular Exercise

Exercise improves blood circulation, ensuring vital nutrients reach the reproductive organs.

In addition, studies have found that the higher a man’s body fat percentage, the more likely his body will convert testosterone to oestrogen. Testosterone is vital for healthy sperm production so maintaining a healthy body weight through regular exercise may improve sperm health.

Men should aim for moderate, consistent exercise routines which can positively impact sperm quality and motility.

5. Maintaining a healthy level of antioxidants

The body produces many natural antioxidants throughout life however, our bodies are not immune to the impact of ageing and often, as a result, our natural levels of antioxidants decline.

Ubiquinol, an antioxidant naturally occurring in the body, plays a pivotal role in the spermatogenesis process. Ubiquinol is key for mitochondrial function and by optimising energy production at a cellular level, ubiquinol empowers sperm to endure the demanding journey toward fertilisation, leading to an increased chance of successful conception.

*Speak to your healthcare practitioner about how you and your partner can support your fertility




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