Men make up half of the equation in baby making, and it’s important for them to do their part in improving fertility. According to the Mayo Clinic, men are the sole cause for infertility in 20 percent of cases, while 30 to 40 percent of infertility cases are related to both the man and woman. There are things that men can do to boost their fertility naturally.

Food and Vitamins

The foods that you eat can play a role in boosting your fertility. In particular, you want foods that contain selenium, zinc, folic acid and Vitamin C. You can get this by eating extra lean beef (zinc), leafy greens (folic acid), fortified cereal (selenium and more) and a glass of orange juice. If you don’t want to bother with carefully planning your diet to make sure that you’re getting everything you need, simply take a multivitamin.

Keeping Cool

A warm scrotum inhibits sperm production, which is why the Mayo Clinic reports that male fertility is higher in the winter time. Avoid activities that could keep your boys too warm. For example, you shouldn’t take long baths or sit in the hot tub, and you should avoid clothes that are tight, such as bicycle shorts or briefs.

Drugs and Alcohol

Drugs and alcohol–whether legal or not–negatively affect your sperm count and sperm mobility, which can decrease your fertility. Combining activities–such as being both a smoker and a drinker–makes fertility problems even worse. Limit your drinks to just one or two a day and try to quit smoking. If you take illegal drugs, you’ll also want to limit or stop their use.

Moderate Exercise

Getting a bit of exercise every day can help to improve your sperm count, but you’ll see a drop in sperm count if you exercise until you’re exhausted. You may also want to choose activities other than bicycling, which can harm sperm production. Additionally, men who are either over- or under-weight are more likely to have fertility issues. Getting regular exercise can help you fix both of those problems.

Stress Reduction

If you lead a stressful life, your body may not be producing enough high-quality sperm. Learn to reduce the stress in your life. For example, if you never seem to have enough time to get everything done, try working on your time management skills to fill your time more productively and designate tasks whenever you can. Yoga or meditation can help you to relieve stress.

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