How to Improve Your Sperm DNA Quality
Sperm are your body’s specialist cells, designed to transport your DNA to the female egg. You make new batches of sperm every three months, and simple lifestyle changes can help you improve the quantity and quality of your sperm.
DNA damage (fragmentation) is often caused by oxidative stress. This type of stress produces free radicals which attack the DNA molecule, causing breaks in the DNA strands. This damage is associated with underlying medical conditions or certain lifestyle choices (including drinking, smoking, or heat).
7+1 Ways to Improve Sperm in 90 Days
A few healthier lifestyle changes can make a difference to the quality of your sperm DNA.
Quit smoking
Smoking over 20 cigarettes a day has been shown to reduce sperm count and motility. Tobacco contains over 4,000 ingredients, many of which are toxic to sperm, including cyanide, carbon monoxide, and lead.
One of the big problems with smoking is that it produces lots of ‘free radicals’, which can kill sperm or make them dysfunctional. Smokers often have lower sperm counts, more abnormal-looking sperm, and slower swimmers.
In one study, 42% of men who smoked experienced fertility issues compared to 28% of non-smokers.
Limit drinking
Drinking more than two pints of beer or one large glass of wine a day increases your risk of infertility. Alcohol can reduce sperm count and motility.
Try to keep alcohol intake to a minimum for at least three months prior to trying for a baby.
UK guidelines suggest men trying for a baby should not drink more than 3-4 units of alcohol a week.
Avoid chronic stress
Stress can limit sperm production and quality by producing free radicals. However, one of the worst results of stress is that it can also affect sexual function.
Taking some of the stress out of your life can go a long way to improving your sperm quality.
Manage age-related factors
Until recently, it was assumed age did not affect a man’s ability to father children. However, the latest figures show that men over 45 make up nearly a quarter of fertility consultations because ageing naturally causes sperm DNA damage.
Even if your partner conceives, this damage can potentially cause both short- and long-term problems for your child’s health.
Avoid recreational drugs
Cannabis damages sperm in several ways; It slows sperm down and changes the way they act, making it harder for them to find and penetrate the egg.
Regular cannabis use over a few years can permanently reduce a man’s ability to make sperm.
Maintain a healthy weight
Being overweight (having a Body Mass Index of over 25) may negatively affect the quality and quantity of your sperm.
Regular exercise combined with healthy eating is essential to lose weight and maintain a balanced lifestyle.
Avoid heat exposure
Sperm production works best at a lower temperature than your normal body temperature. If you increase your testicular heat, it can damage your sperm.
- Avoid wearing compression shorts or tight underwear for long periods.
- Limit time spent sitting at a desk all day or doing lots of cycling.
- Avoid hot tubs and saunas.
Think about your diet
Making sure you regularly eat a healthy, balanced diet is important for healthy sperm. Just like you, sperm need lots of different nutrients to function properly.
- Essential foods: Lots of fruit and steamed vegetables; some starchy foods like bread, rice, potatoes, and pasta; and some protein like meat, fish, eggs, and beans.
- Limit intake of: Too much fat, sugar, or salt.
Ready to check your progress?
Book a follow-up test
These lifestyle changes can help reduce your sperm’s oxidative stress levels. This is by no means the only answer to the problem, but it can make a big difference.
If you have previously taken an Examen test, we recommend re-testing after 3 to 4 months of maintaining these habits to see the impact of your efforts.