For many men aged 25 to 45, life is a whirlwind of career progression, relationships, travel, and personal development. While much attention is often given to external success and performance, a critical area that often gets overlooked is reproductive health—specifically, fertility.

Fertility is not just a women’s issue. In fact, male factors contribute to approximately 40–50% of infertility cases worldwide (Agarwal et al., 2015). Fortunately, many aspects of male fertility are influenced by lifestyle choices and overall health—meaning you have more control than you might think.

Understanding Male Fertility

Male fertility hinges on the quality and quantity of sperm, including:

  • Sperm count: Number of sperm per milliliter of semen
  • Motility: The ability of sperm to swim efficiently
  • Morphology: The shape and structure of sperm

Poor parameters in any of these areas can affect a man’s ability to conceive. Environmental, behavioral, and physiological factors can all influence sperm health (World Health Organization [WHO], 2021).

Key Health Factors That Influence Fertility

1. Hormonal Health
Low testosterone (hypogonadism) and hormone imbalances can interfere with sperm production. Conditions such as obesity, diabetes, or pituitary disorders can disrupt hormonal balance (Winters et al., 2019).

2. Diet and Nutrition
A diet rich in antioxidants, omega-3 fatty acids, zinc, selenium, vitamin C, and folate is associated with improved sperm quality (Salas-Huetos et al., 2018). Conversely, high intake of trans fats and processed foods may negatively affect fertility.

3. Exercise and Weight
Moderate physical activity helps maintain hormonal balance and reduce oxidative stress. However, extreme endurance exercise or the use of anabolic steroids may suppress testosterone and sperm production (Vaamonde et al., 2017).

4. Alcohol, Smoking, and Substance Use
Cigarette smoking, excessive alcohol intake, and recreational drugs have all been linked to reduced sperm quality, DNA fragmentation, and hormonal disruptions (Sharma et al., 2016; Emanuele & Emanuele, 2002).

5. Heat and Environmental Toxins
Exposure to heat (e.g., seat heaters, hot tubs, saunas, phones in pocket, laptops on the lap) and to environmental toxins like pesticides, phthalates, and heavy metals can impair spermatogenesis (Mínguez-Alarcón et al., 2016).

6. Stress and Mental Health
Chronic stress can negatively affect testosterone levels and semen quality. Psychological well-being plays a crucial role in reproductive health (Zorn et al., 2006).

When to Seek Medical Advice

Men should seek evaluation after 12 months of trying to conceive without success—or after 6 months if the female partner is over 35. A fertility evaluation includes semen analysis, hormone testing, a physical examination, and a review of lifestyle and medical history. According to the American Urological Association (AUA, 2021), early intervention often leads to better outcomes.

Proactive Steps to Protect Fertility

Practical steps every man can take include:

  • Maintain a healthy weight (BMI 18.5–24.9)
  • Follow a Mediterranean-style diet
  • Exercise regularly, but avoid overtraining
  • Limit alcohol and avoid smoking
  • Manage stress effectively
  • Avoid prolonged heat exposure
  • Get regular health checkups and STI screenings

Final Thoughts

Reproductive health is closely linked to your overall well-being. Whether you’re planning to have children or simply want to feel your best, taking proactive steps to optimize fertility is an investment in your health and future.

References (APA 7th Edition)

Agarwal, A., Mulgund, A., Hamada, A., & Chyatte, M. R. (2015). A unique view on male infertility around the globe. Reproductive Biology and Endocrinology, 13(1), 37. https://doi.org/10.1186/s12958-015-0032-1

American Urological Association. (2021). Evaluation and management of the infertile male: AUA guideline. https://www.auanet.org

Emanuele, M. A., & Emanuele, N. V. (2002). Alcohol’s effects on male reproduction. Alcohol Research & Health, 26(4), 282–287.

Mínguez-Alarcón, L., Gaskins, A. J., Chiu, Y. H., Williams, P. L., Nassan, F. L., Dadd, R., … & Hauser, R. (2016). Semen quality and exposure to traffic-related air pollution in a preconception cohort. Fertility and Sterility, 106(2), 333–339. https://doi.org/10.1016/j.fertnstert.2016.04.040

Salas-Huetos, A., Bulló, M., Salas-Salvadó, J., & Babio, N. (2018). Effect of nut consumption on semen quality and functionality in healthy men consuming a Western-style diet: A randomized controlled trial. The American Journal of Clinical Nutrition, 108(4), 953–962. https://doi.org/10.1093/ajcn/nqy181

Sharma, R., Harlev, A., Agarwal, A., & Esteves, S. C. (2016). Cigarette smoking and semen quality: A new meta-analysis examining the effect of the 2010 WHO laboratory methods for the examination of human semen. World Journal of Men’s Health, 34(2), 117–127. https://doi.org/10.5534/wjmh.2016.34.2.117

Vaamonde, D., Da Silva-Grigoletto, M. E., García-Manso, J. M., Barrera, N., Vaamonde-Lemos, R., & Oehninger, S. (2017). Physiology and pathophysiology of male reproduction and its relationship to physical exercise and training. Medicine & Science in Sports & Exercise, 49(8), 1535–1546. https://doi.org/10.1249/MSS.0000000000001278

Winters, S. J., Wang, C., & Swerdloff, R. S. (2019). Sex hormone-binding globulin and aging. Hormone Research in Paediatrics, 91(2), 93–101. https://doi.org/10.1159/000500470

World Health Organization. (2021). WHO laboratory manual for the examination and processing of human semen (6th ed.). World Health Organization. https://www.who.int/publications/i/item/9789240030787

Zorn, B., Auger, J., Velikonja, V., Kolbezen, M., & Meden-Vrtovec, H. (2006). Psychological factors in male infertility: Relationship with semen quality and treatment outcome. International Journal of Andrology, 31(6), 557–564. https://doi.org/10.1111/j.1365-2605.2008.00803.x