8 Things You Are Doing That Are Lowering Your Sperm Count.

 Certain lifestyle factors play a large role in determining a man’s sperm count. The good news is that most of the time, sperm count levels are not permanent. Normal sperm production takes 60 to 90 days. That means the effects of poor lifestyle choices can be reversed in just two or three months.


According to malefertility.com, here are some of the most common behaviours responsible for lowering sperm count and what to do about them.

1. Heat exposure.

Exposure to heat is known to affect sperm production. Hot tubs and even heated car seats are all culprits.

2. Getting stressed.

It’s difficult to quantify the effects of stress due to its subjective nature, but men who feel stressed are more likely to have lower concentrations of sperm. Stress leads to increased levels of the hormone glucocorticoid, which can harm the production of testosterone and sperm. 

3. Smoking.

Smoking either tobacco or marijuana may reduce sperm count, efficacy, and quality. Toxins and contaminants make their way from the lungs through the circulatory system to the testicles.

Studies have shown that simply stopping smoking can affect sperm count within a couple of months.

4. Drinking too much alcohol.

When consumed in high doses, alcohol can also affect the ability of the testes to produce sperm.

5. Wearing briefs or tight pants.

Underwear or any clothing that hugs the scrotal sac close to the body is not recommended. The ideal temperature for sperm production is a few degrees lower than body temperature, which is why the testicles sit where they do. When they’re held too close to the body, the testicles can’t regulate temperature to allow for healthy sperm production.

6. Drinking too much coffee.

Research has shown that moderate caffeine consumption has no negative influence on sperm count or quality, but reasonable consumption is 300 milligrams, or only about two cups of coffee, says Caitlin Dunne, a fertility doctor at the Pacific Centre for Reproductive Medicine in Vancouver. 


For guys who really love their Starbucks, the excess caffeine could have an adverse effect. A 2017 study in Nutrition Journal revealed that men who drink more than four cups of coffee a day have a higher proportion of abnormally shaped sperm.

7. Having a high BMI.

Researchers at the University of Southern Denmark found that as a male’s body mass index (BMI) increases, his sperm count decreases. Even slightly overweight men with a BMI of 25 can have a 22 percent lower sperm count. A diet rich in fruits and vegetables is one way to fight off  those extra pounds and may help sperm in more ways than one, says Baratz. “There are many vitamins in fruits and veggies that have been found to improve the quality of sperm, including vitamins C and E, selenium and zinc."

8. You're eating too much soy and processed meat.

Too much soy could have unfortunate side effects for your manhood, according to a study published in the Oxford Journal. In the study, men who consumed just half a serving of soy-based foods daily over the span of three months had 41 million sperm/ml less than men who didn’t consume soy foods at all (the average concentration of sperm ranges between 80 and 120 million/ml). 

It likely has to do with phytoestrogens, Clark says, a naturally-occurring plant nutrient that has an estrogen-like effect on the body. As we mentioned earlier (with alcohol), fat cells convert testosterone to estradiol—similar to estrogen—which hurts sperm production. Men who eat processed meat, like pepperoni, bacon, and lunch meat, daily have lower sperm counts than those who eat them sparingly, though the exact reason why is unknown, Clark says.

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