Approximately one in six couples in Australia and New Zealand suffer infertility and more than a third of men aged over 40 years report having one or more reproductive health problems.

Certain infertility issues are untreatable or need specific medication, but for your average Joe, the bottom line is that the healthier your lifestyle, the healthier your sperm will be.

Infertility issues or having a low sperm count does not make you any less of a man, but why not try these certain tips and tricks to help your swimmers be on top form.

9 Tips To Boost Your Man’s Sperm Count

1. 
   

   Try Supplements

   
   

“Natural supplements rich in antioxidants, including vitamin C, Selenium, Zinc, and Garlic, all help support male fertility,” says Dr Raewyn Teirney, leading fertility specialist and gynaecologist.

Beware, illegal drugs such as marijuana and even anti-fungal medicine may hinder sperm production. Always check with your doctor if you’re trying for a baby, as even prescription medications may hinder the health of your sperm.

2. 
   

   Exercise

   
   

A Reuters study found a correlation between men exercising and their sperm count. It appears younger healthy men who exercise regularly may have better quality sperm than those who live sedentary lifestyles. Another study by Harvard School of Public Health suggests that weightlifting may be related to higher sperm concentration, as it increases testosterone levels and improves insulin sensitivity. Co-Author of the study, Audrey Gaskins, a doctoral student at the Harvard School of Public Health, said men who lift weights or spend time working or exercising outdoors tended to have a higher-than-average sperm concentration in their semen.”

3. Drink Less

“Excess alcohol consumption has a negative effect on the health of your perm,” says Dr Raewyn. “It will therefore lower your chances of conception when trying to have a baby.” Stick to the advised two standard drinks a day, or less. two drinks a day can have long-term effects on sperm levels. Remember, alcohol also negatively impacts libido.

4. Masturbate More

“Forget the old wives’ tale that you need to abstain from ejaculation (whether alone or with your partner),” says Dr Raewyn. “We now know that regular ejaculation actually help improve sperm production and quality. The theory is that the sperm are not waiting around and are less likely to be destroyed by free radicals.”

5. Eat Well

One of the easiest tricks to keep your boys as plentiful and active as possible is by having a healthy diet. Just like humans they thrive off of lean meats, whole grains and fruit and vegetables.

Studies show that eating fatty fish such as salmon and tuna are beneficial for keeping the sperm numbers up, yet processed meat can be detrimental. Similarly, lycopene, a nutrient found in red foods such as tomatoes, strawberries, cherries was able to increase the sperm count by approximately 70 percent and, in general, massively improve the volume of sperm, its quality and motility and mobility.

6. Cool Down

Sperm is best produced just below body temperature at 34.5 degrees Celsius, which is why the testes hang outside the body. Excessive use of saunas and hot tubs can severely harm sperm production, a three-year long study showed that five out of 11 men who refrained from taking hot baths had a 500 per cent rise in sperm count. Sleep in the nude when possible to give them that extra bit of freedom. Also, try not to wear unreasonably tight pants.

7. Keep Your Laptop Off Your Lap

We spend hours with our laptop conveniently nestled over our lower half, and think nothing of it. However, research has shown that sperm stored under a laptop with WiFi became more sluggish and showed signs of DNA damage in comparison to healthy, normal sperm. If you do use a laptop, keep it on the table rather than against your lap. Ditto for your mobile phone – never keep it in your front pocket.

8. Bike Less

Although biking is wonderful for your joints, heart and overall fitness, it isn’t so kind to those delicate testes. A Spanish study found that triathletes who cycled 300 kilometres a week had fertility problems.

9. Don’t Smoke

There are hundreds of reasons not to smoke, and here is one more. Those who smoke have 22% less sperm than non-smokers, and the sperm they do have is much slower and smaller due to a lack of the protein protamine 2, which are considered essential for sperm condensation and DNA stabilisation.

This story was originally published on The Carousel.