While infertility used to be considered a female problem, that’s far from the case today. In fact, difficulties conceiving are tied just as much to the male factor as they are the female with about nine percent of men affected and 11 percent of women. “Given the high frequency of male-factor infertility, it’s important to recognize that there are a number of activities that can affect a man’s fertility,” says Brian Levine, M.D., founding partner and practice director of CCRM New York.

There are multiple factors that can lead to male infertility — health issues, difficulties having sex, and environmental causes, just to name a few — but luckily for men, they continue to make sperm throughout their life. That means if habits are changed, in about three months’ time, they should expect to see improvements, Levine says. (Women are born with their lifetime supply of eggs.)

Whether you are trying to conceive now or you want to ensure your swimmers are in good shape for the future, there are things you can do now to improve your chances of conceiving with your partner. Five doctors shared their take on the everyday activities that might be affecting your sperm quantity and quality (which can impact fertilization), and what you can do to improve your fertility.

Taking Supplements

When it comes to supplements, there are the good, the bad, and the ugly — and the distinctions aren’t always obvious.

“Patients are often surprised to learn that testosterone-containing supplements or medications actually lower sperm count,” says Levine. “Although sperm production is separate from testosterone production, the two systems are interrelated and, it’s possible, that with prolonged use, a man could drop his sperm count to zero.”

That doesn’t mean all supplements are bad, however.

Lisa C. Grossman Becht, M.D., director of egg freezing and oncofertility at Columbia University Fertility Center, says that increasing the amounts of omega-3 fatty acids can positively impact sperm production and help improve parameters such as morphology. Coenzyme Q10, a powerful antioxidant that can improve male fertility, may also be helpful. Both of these can be found in supplement form. She underlines, however, that if a man is interested in fertility, he should NEVER be taking testosterone supplements. She says, “They majorly decrease sperm count and no amount of omega-3 fatty acids or coenzyme Q10 will negate that effect.”

Drinking and Smoking

We all know that smoking is unhealthy, and drinking excessively is also no bueno. But when it comes to fertility, these two habits are double the trouble.

“Research has demonstrated that smokers’ sperm had high rates of DNA damage, thereby limiting the chance of normal fertilization,” says Levine. Men who smoke also have lower overall sperm counts, which translates into a reduced likelihood of successful fertilization, he adds.

Moreover, if you’re looking to be a parent in the near future, you should consider quitting or cutting back on your habit, not just for fertility’s sake. “While research published on smoking and sperm production recommends abstaining from smoking completely to improve fertility rates (if male factor is a cause), there are many dangers to unborn infants and children who have a parent that smokes, even if they are not smoking in the home,” says Marra Francis, practicing OB-GYN and executive medical director for EveryWell.

“Pregnant women exposed to secondhand smoke are more likely to have a miscarriage, a preterm delivery, or a baby who is born under normal weight, and the infant is at a higher likelihood of Sudden Infant Death Syndrome,” adds Francis. “Lastly, children who are exposed to secondhand smoke or thirdhand smoke have a higher likelihood of ADHD, learning disabilities, infections, lung problems, and tooth decay.”

“Along the same lines, as little as five alcoholic drinks every week could reduce the quality of a man’s sperm,” Levine explains. “These findings were dose-dependent. It was shown that the more a man drank, the worse his sperm appeared.”

But it doesn’t stop there.

Francis states that beyond affecting sperm quality, alcohol can also decrease sperm quantity, interfere with maintaining an erection, and potentially cause liver damage. Each of those, in turn, can significantly alter the hormone balance in men, further reducing sperm production. If you’re trying to conceive and a male factor is the issue, you may want to cut out drinking completely during the trial time.

Stressing Out

Stress is the culprit in a seemingly endless list of ailments, and that includes male infertility.

“Stress may cause imbalances in key hormones that ultimately can decrease sperm production,” says Francis. “An early sign of stress affecting the hormone balance in the body is elevated cortisol levels. Men can now easily check their cortisol with at-home tests and see if their stress is significant enough to possibly be contributing to fertility problems.”

Overcoming stress can be a major challenge. Many men find meditation, moving their body, and practicing relaxation techniques to be helpful.

Keeping It Hot

There’s a reason the penis is located outside of the body; it’s not meant to be too warm.

“The male reproductive organ is meant to be a little cooler for optimal sperm production and storage, so anything that raises temperature such as hot tubs, saunas, or tight clothing for extended periods of time could impact sperm,” says Grossman.

Here’s how higher temps may be hurting your chances of conceiving:

Underwear: Grossman notes that some studies show higher counts and better sperm parameters in men who wear boxers instead of briefs, due to the looser structure of the underwear. She adds: “For men with lower sperm counts or infertility, this positive impact on sperm from boxers may be helpful.”

Baths: As for baths, they should be off the table when you’re trying to conceive. “Our study on men who were infertile and taking baths regularly showed a 600 percent improvement in semen quality when those men stopped bathing for four to six months,” says Paul Turek, M.D., founder and director of The Turek Clinics.

Electronics: Keep your laptop and your cellphone away from your junk.

“Radiation from your laptop can impair sperm if you frequently use it on your lap because computers generate a lot of heat as a byproduct of the energy consumption needed to run their operating systems,” says Daniel Shapiro, M.D., of Prelude Fertility. In fact, he says, the heat from the computer can raise the scrotal temperature enough to impair sperm production. Instead, rest your laptop on a tray stand while sitting on the couch or set up your laptop at a desk or table.

The heat emitted from cellphones seems to be equally bad for sperm if the user keeps it in a front pocket.

Exercise: You likely know that working out is essential for overall well-being and can be key in lowering body weight to combat obesity, but when it comes to fertility, men must be mindful of the type of exercise they’re doing. This, too, ties into temperature regulation.

“In the attempt to get healthier and thereby improve sperm parameters, we often have patients who work out to an excess,” says Levine. “In general, exercise has either a positive or neutral effect on semen parameters. However, numerous studies have been published demonstrating that increased scrotal temperatures, because of tight athletic compression shorts, long bicycle rides, hot tubs, or simply training at higher intensities, can be associated with more profound and global changes in semen parameters.”

So if you’re a HITT or indoor cycling fanatic and find yourself with a low sperm count, you might want to consider moderate intensity cardio and weight training instead. In addition, while trying to conceive, you should aim to wear breezier bottoms during workouts to keep things cool.

Not exercising isn’t the solution, either. Francis adds that sitting for extended periods of time may increase the temperature in the scrotum, so make sure to move around every two to three hours if you have a desk job.

Smoking Weed

Social drugs may be on the rise, but they’re a major no-no when it comes to fertility.

“Research shows that weed, edibles, vapes, etc. can genetically alter sperm and drop sperm count in heavy users,” says Shapiro. How? According to a Duke University study, THC — the ingredient in weed that makes you feel high — has been shown to affect epigenetics, leading to structural and regulatory changes in a man’s sperm DNA.

One of the affected cellular pathways is responsible for helping internal organs reach their optimal size, the other is tied to growth. Genetics aside, the study also found that men who smoked marijuana had lower sperm counts than those who didn’t. This can all be taken with a grain of salt, as researchers pointed out that this topic needs to be further analyzed before coming to a final conclusion.

Nevertheless, when in doubt, it’s advised to stop using cannabis for at least six months before trying to conceive.

Working With Chemicals

If you and your partner are having trouble getting pregnant, and/or your partner can’t seem to stay pregnant, consider if your workplace is a possible culprit.

“Men who work with petrochemicals, pesticides, or any other organic solvents or automotive products tend to have higher rates of sperm impairment and may also have partners with higher rates of miscarriage,” says Shapiro.

The reasons for this aren’t easy to say with 100 percent certainty, but Shapiro says that these chemicals/solvents are either directly toxic to sperm-producing tissue in the testes or there is an epigenetic effect similar to the situation with THC.

“Another possible mechanism of sperm impairment has to do with the nature of many pesticides and chemicals, most of which are fat soluble, meaning they can easily enter our cells and can often mimic the effect of some sex hormones, specifically estrogen,” he explains. “All estrogens — whether natural, synthetic, or mimicked by some chemical — will suppress the hormone FSH in both men and women. In men, FSH pulses tell ‘the boys’ to make sperm, so shutting down FSH will lower sperm counts.”

The Centers for Disease Control recommends talking to your employer and your doctor about any potential hazards in your workplace and discuss what can be done to prevent exposure from certain elements — at least while you are in the processing of trying to conceive. “Proper clothing and masks can lower the risk,” Shapiro adds.

Being Overweight

If you’re looking for motivation to put down those double fudge brownies, this might be it: As men gain weight, their hormonal balance is thrown off.

“It has been shown that obese men (BMI greater than 30) are three times more likely to have reduced semen parameters than their normal-weight counterparts,” says Levine.

The reason for this seems to be that obesity leads to increased production of estrogen from the extra fat. Adds Grossman: “This can impact sperm production, fertility, and sexual function.”

Moderate exercise and a healthy diet are both recommended as weight loss tools.

Not Eating Your Greens

In tandem with the previous point, having a healthy diet is essential not only for a good sperm count, but for good quality sperm.

“Recent research has shown that increased consumption of trans fatty acids has been directly associated with decreased sperm counts and quality since the trans fatty acids directly impact the quality of sperm cellular membranes, which are of critical importance to normal sperm function,” says Levine.

So load up on your greens, veggies, legumes, and healthy fats and stay clear from processed foods such as candy bars, packaged bread, cookies, and crackers.

There you have it. Whether you are dealing with infertility or not, these tips are important to keep in mind if you wish to keep your swimmers strong. For further information, you should consult with your physician and find a plan that will work best for you and your body.