Men’s Daily Habits Significantly Affect Fertility and Can Be Improved
In 2026, fertility is still often viewed primarily as a women's issue, with women undergoing repeated tests and monitoring cycles, while men’s role is frequently overlooked. However, fertility is a couple’s matter, and sperm quality, including quantity, concentration, motility, and morphology, plays a crucial role in conception chances. Dr. Naama Pergo, senior physician at Rambam’s IVF unit, explains that fertility evaluations consider both partners, especially when conception is delayed beyond six months for women over 35 or a year for younger women.
Recent trends show declining fertility in both men and women, prompting increased investigations into male fertility factors. Sperm production continues throughout a man’s life, unlike women’s finite egg supply, meaning lifestyle changes can improve sperm quality over time. Key factors affecting sperm include diet, heat exposure, substance use, sleep, weight, and physical activity.
Diet rich in processed foods harms sperm counts, while natural foods like fruits, vegetables, and quality proteins improve sperm parameters. Moderate alcohol and caffeine intake is acceptable, but excessive consumption and energy drinks are detrimental. Heat exposure from laptops on laps, tight underwear, prolonged sitting, and frequent sauna or jacuzzi use can impair sperm due to the testes’ need for cooler temperatures.
Substance use such as cannabis, smoking, and e-cigarettes negatively impacts sperm quality through oxidative damage. Additionally, poor sleep, high BMI, and lack of exercise correlate with reduced sperm quality. Even small lifestyle adjustments, better sleep hygiene, moderate weight loss, increased physical activity, can enhance fertility.
Dr. Pergo emphasizes that sperm quality is not fixed and can improve with sustained positive changes. Nonetheless, couples facing conception difficulties should seek comprehensive medical evaluation of both partners to identify and address all contributing factors. Fertility is a shared responsibility requiring joint assessment and treatment.
