In many cases, the cause of a lowered sperm quantity or quality is unknown. However, there are some factors that are known to reduce sperm quality. Research has shown that an unhealthy lifestyle can have a negative impact on semen parameters. Changes to your lifestyle may help improve your sperm health and optimise your chances of conceiving. Sperm production is continuous and it takes on average 90 days to produce new sperm. By making changes to your lifestyle now, you might see an improvement in your sperm quality in about 3 months’ time!

What can you do to optimise your sperm quality?

1. Quit smoking

Stopping smoking is one of the best things you can do for your fertility. There is a known link between smoking and poor sperm quality. The chemical changes in your body due to smoking can cause sperm DNA damage which can affect the chances of them fertilising an egg.

2. Reduce alcohol consumption

Your fertility is likely to be unaffected if your consumption is within the recommended guidelines, which is to not exceed 14 units per week. Excessive consumption, however, can have a negative impact on your testosterone production, which may negatively affect the number of healthy sperm being produced.

3. Exercise

Daily exercise can help maintain a healthy weight, increase blood circulation and improve blood sugar levels. While it may not directly improve your fertility, it can help increase your energy levels and release feel-good hormones, serotonin and dopamine, which can help combat stress levels.

4. Nutrition

NICE (National Institute for Health and Care Excellence) guidelines recommend having a BMI between 20 and 30 when trying to conceive because some studies show that being underweight or overweight may impact your ability to conceive. While this isn’t the case for everyone, it’s still important to eat a well-balanced diet that provides adequate nutrition (i.e. an appropriate intake of vitamins, fibre and protein).

5. Ejaculation frequency

Some people think that if they don’t ejaculate frequently, they’ll “save up their sperm” to increase the chances of getting pregnant. This is not the case. Studies have indicated that if your abstinence is longer than 7 days then it might have a negative impact on your sperm count and motility. Ejaculating every 2–3 days is ideal for optimal sperm health.

6. Supplements

Supplements can’t replace a healthy diet, but they can be a good addition to ensure you’re getting enough nutrients. A multivitamin with zinc, vitamin E, selenium and Coenzyme Q10 can be beneficial for male fertility. Be sure to check with your GP before taking any supplements so you follow the recommended instructions.

7. Cycling and fertility

While it may be a common fertility concern, a study on British cycling habits has found that men who cycle regularly are not more likely to be infertile. The research conducted by scientists at University College London also debunked the myth that cycling increases the risk of erectile dysfunction.

The Béa Treatment could be a good treatment option for male factor infertility. The Béa Applicator places our custom cervical cap against the cervix, holding semen in place for up to one hour. It increases the exposure to the cervical mucus, minimises the contact of semen in the vagina (where the pH can reduce sperm quality) and reduces semen backflow.

The Béa Treatment Kit is new on the market – it’s possible your GP hasn’t heard of it yet. It’s an at-home fertility treatment that previously hasn’t been accessible or available to purchase online. If you wish to share details about the Béa Treatment, show them The Science of ICI and ask your GP for their opinion But we know GP appointments are short - so here's the TL:DR version:

The Béa Treatment is the modern take on ICI (intracervical insemination). It's an at-home fertility treatment that's affordable and accessible. It involves placing a cervical cap with semen near the cervix and it has a pregnancy rate of 50% over 6 cycles.