8 Ways To Boost Male Fertility

Lifestyle changes that could help beef up those swimmers.

8 Ways To Boost Male Fertility

Women may be carrying the pregnancy, but when it comes to conceiving a baby, it takes two to tango. That's right, a woman's health is only part of the equation, but dad-to-be plays a leading role, too. In fact, 25 to 30 percent of infertility case are due to male infertility. So it's crucial that dad stays healthy and keeps his boys in tip-toe shape. Luckily, it can take just a few simple changes to help improve his sperm quality and boost his fertility.

Here are 8 lifestyle changes that your partner can make to improve his fertility.

1. Work out. Having a good fitness regimen will benefit your overall health and improve sperm count. Studies have shown that men who engage in consistent moderate-to-vigorous activity (15 hours per week) had a higher sperm concentration than men who moved less than five hours a week. For an added bonus, try to mix strength training to boost testosterone levels.


2. Watch less TV. After a long day, sometimes the best way to relax is to plop down in front of a TV. While that may help you decompress, it could also lower sperm concentration if you get 20 hours or more screen time per week. Instead of watching TV, snag a few books or find other activities you can do to relax after work.

3. Consider a multivitamin. Just like women, men need to meet daily nutritional requirements to be in the best shape possible. That includes folic acid, vitamin E and vitamin C -- all of which has the ability to reduce free radical production and help keep sperm healthy and stable. Multivitamins can be a great help in meeting those daily requirements.

4. Eat plant protein. Eating more plant protein than animal protein can actually boost men's fertility. What's more limiting your intake of animal protein helps decrease dietary saturated fat intake. By switching to tofu, nuts, and legumes or essentially following a Mediterranean diet, you'll decrease the carcinogens and toxins and increase micronutrient variety.

5. Cool it off. Do you know why testicles our outside of the body? Because they sperm production actually requires a temperature that is lower than our core body temperature. So he should keep things cool down there. He needs to avoid tight-fitting underwear, hot tubs and baths or holding laptop computer on his lap. He can also try to sleep without underwear and change his clothes after a sweaty workout or sun exposure.

6. Eat the (organic) rainbow. Focus on eating across the color spectrum — from red peppers to eggplants to green beans. It can help increase antioxidant absorption, which can then help with sperm production. Plus, by choosing organic or local produce, you can decrease your exposure to pesticides and processed foods that hinder sperm quality.

7. Limit BPA exposure. Reusable is the way to go! Studies have demonstrated that these chemicals are hormone disruptors and can negatively impact a man's sperm quality. Snag a reusable water bottle and look into glass storage containers for leftovers as a start.

8. Turn your technology OFF. Radiation from laptops, televisions, and our cell phones carry electromagnetic energy (think: Wi-Fi signal) and could potentially damage a guy’s sperm production in more serious ways. Try to turn off technology for at least an hour a day as well as keep it away from your pant pockets - better to be safe than sorry!

I felt lost as a new mother, but babywearing helped me find myself again

I wish someone had told me before how special wearing your baby can be, even when you have no idea how to do it.

My first baby and I were alone in our Brooklyn apartment during a particularly cold spring with yet another day of no plans. My husband was back at work after a mere three weeks of parental leave (what a joke!) and all my friends were busy with their childless lives—which kept them too busy to stop by or check in (making me, at times, feel jealous).

It was another day in which I would wait for baby to fall asleep for nap number one so I could shower and get ready to attempt to get out of the house together to do something, anything really, so I wouldn't feel the walls of the apartment close in on me by the time the second nap rolled around. I would pack all the diapers and toys and pacifiers and pump and bottles into a ginormous stroller that was already too heavy to push without a baby in it .

Then I would spend so much time figuring out where we could go with said stroller, because I wanted to avoid places with steps or narrow doors (I couldn't lift the stroller by myself and I was too embarrassed to ask strangers for help—also hi, New Yorkers, please help new moms when you see them huffing and puffing up the subway stairs, okay?). Then I would obsess about the weather, was it too cold to bring the baby out? And by the time I thought I had our adventure planned, the baby would wake up, I would still be in my PJs and it was time to pump yet again.

Slowly, but surely, and mostly thanks to sleep deprivation and isolation, I began to detest this whole new mom life. I've always been a social butterfly. I moved to New York because I craved that non-stop energy the city has and in the years before having my baby I amassed new friends I made through my daily adventures. I would never stop. I would walk everywhere just to take in the scenery and was always on the move.

Now I had this ball and chain attached to me, I thought, that didn't even allow me to make it out of the door to walk the dog. This sucks, I would think regularly, followed by maybe I'm not meant to be a mom after all.

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I never wanted to be a mom. It wasn't something I ever thought would happen until I fell madly in love with my husband—who knew very well he wanted children. While he was a natural at entertaining our nephews or our friends' kids, I would awkwardly try to interact with them, not really knowing what to say or do.

Our first pregnancy was a surprise, a much-wanted one but also a unicorn, "first try" kind of pregnancy. As my belly grew bigger, so did my insecurities. How do you even mom when you never saw motherhood in your future? I focused all my uncertainties on coming up with a plan for the delivery of my baby—which proved to be a terrible idea when my dreamed-of unmedicated vaginal birth turned into an emergency C-section. I couldn't even start motherhood the way I wanted, I thought. And that feeling happened again when I couldn't breastfeed and instead had to pump and bottle-feed. And once more, when all the stress from things not going my way turned into debilitating postpartum anxiety that left me not really enjoying my brand new baby.

As my baby grew, slowly so did my confidence that I could do this. When he would tumble to the ground while learning how to walk and only my hugs could calm him, I felt invincible. But on the nights he wouldn't sleep—whether because he was going through a regression, a leap, a teeth eruption or just a full moon—I would break down in tears to my husband telling him that he was a better parent than me.

Then I found out I was pregnant again, and that this time it was twins. I panicked. I really cannot do two babies at the same time. I kept repeating that to myself (and to my poor husband) at every single appointment we had because I was just terrified. He, of course, thought I could absolutely do it, and he got me through a very hard pregnancy.

When the twins were born at full term and just as big as singleton babies, I still felt inadequate, despite the monumental effort I had made to grow these healthy babies and go through a repeat C-section to make sure they were both okay. I still felt my skin crawl when they cried and thought, What if I can't calm them down? I still turned to my husband for diaper changes because I wasn't a good enough mom for twins.

My husband reminded me (and still does) that I am exactly what my babies need. That I am enough. A phrase that has now become my mantra, both in motherhood and beyond, because as my husband likes to say, I'm the queen of selling myself short on everything.

So when my babies start crying, I tell myself that I am enough to calm them down.

When my toddler has a tantrum, I remind myself that I am enough to get through to him.

When I go out with the three kids by myself and start sweating about everything that could go wrong (poop explosions times three), I remind myself that I am enough to handle it all, even with a little humor.

And then one day I found this bracelet. Initially, I thought how cheesy it'd be to wear a reminder like this on my wrist, but I bought it anyway because something about it was calling my name. I'm so glad I did because since day one I haven't stopped wearing it.

Every time I look down, there it is, shining back at me. I am enough.

I Am Enough bracelet 

SONTAKEY  I Am Enough Bracelet

May this Oath Bracelet be your reminder that you are perfect just the way you are. That you are enough for your children, you are enough for your friends & family, you are enough for everything that you do. You are enough, mama <3


We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.


The American Academy of Pediatrics says that newborns, especially, do not need a bath every day. While parents should make sure the diaper region of a baby is clean, until a baby learns how to crawl around and truly get messy, a daily bath is unnecessary.

So, why do we feel like kids should bathe every day?

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