How to keep your sperm count up

It's simple. The healthier and more active your lifestyle, the better your chances of becoming a Dad.

There is no doubt that modern life affects the fertility level of every male. Research into UK sperm counts show an alarming decline in the average - from 113 million sperm per millilitre of semen fifty years ago to 62 million by 1998 and 47 million today.

What is even more disturbing is that sperm quality is declining too. During the past 50 years, the abnormalities found in sperm have increased tenfold - the result, it seems, of pollution which disrupts the balance of the male reproductive system.

While it is difficult for us to change environmental factors and reverse the overall trends, there are many things each individual can do - and, with the official definition of sub-fertility being when the count drops below 20 million sperm per millilitre, there are still good chances for most males through natural intercourse as long as you look after yourself. So here are a few pointers...

Reduce heavy social drinking

A heavy social drinking session will temporarily reduce your sperm count and regular heavy drinking damages the tubes that carry semen, reduces motility and increases the numbers of abnormal sperm cells. Giving up alcohol completely for three to six months can, on its own, be sufficient to restore fertility if you are drinking heavily.

Deal with stress

Stress at work or home leads to high levels of adrenalin and the release of other hormones which can restrict blood flow to the testes and inhibit sperm production. Stress can also lead to the release of chemical by-products, called free radicals, which damage sperm. It is believed that the stress of frequent flying may lower sperm counts and recent research also suggests that prolonged use of laptop computers, especially those with infrared connectivity, may also have an adverse effect.

Stop smoking

Smoking isn't healthy under any circumstances and tobacco smoke contains chemicals that weaken sperm function and deplete the anti-oxidants, especially vitamin C, that neutralise the damaging free radicals.

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Avoid recreational drugs

Recreational drugs and male fertility do not go well together.

Cannabis leads to a lowered sperm count and an increase in abnormal sperm. Smoking one joint lowers testosterone levels for up to 36 hours, cocaine negatively affects sperm motility and could prevent fertilisation.

Avoid muscle-building drugs, too. Anabolic steroids, taken by some athletes to improve strength and endurance and increase muscle size, may boost sex drive in the short term but, in the long term, they have the opposite effect and can cause a significant drop in sperm count.

There are many small, seemingly innocuous, things you can do which may also affect your fertility:-

Stay cool

Tight Y-fronts, hot baths and high central heating temperatures can all affect sperm production and long hours sitting at a desk or computer should be followed by a brisk walk. Keeping cool is important and regular exercise is essential.

Reduce your caffeine intake

A few cups of coffee are fine but too much has a bad effect, despite a Brazilian study that suggests caffeine perks up sperm motility.

Improve your diet

Folic acid is a natural substance that helps to keep sperm counts high and, to maximise your intake, eat plenty of fresh dark green vegetables like spinach and broccoli.

Otherwise, there is plenty of dietary advice around but, for most people, it's simple. Maintain a balanced diet, avoid fattening foods and keep your weight down.

Following these simple guidelines will improve your sperm count and quality too. It's that simple.

What about my mobile phone?

Recent research reports suggesting that carrying and using mobile phones on a daily basis can reduce male fertility have yet to be scientifically validated but it all goes to show what a dangerous world we are living in...

So, take care - and take care of yourself.

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