There’s a significant decline in sperm counts over recent decades, highlighting a concerning trend in male reproductive health.1 While the exact causes remain unclear, certain lifestyle factors are found to increase the risk.
Understanding the relationship between lifestyle choices and male infertility is crucial for addressing the global decline in reproductive potential. By recognizing the intricate links between diet, environmental exposures and reproductive health, you’ll be able to take proactive steps to improve your fertility.
Comprehensive Study Links Lifestyle Choices to Male Infertility
Male infertility is characterized by the inability to conceive after a year of regular, unprotected intercourse. This condition encompasses various issues, including low sperm count, reduced sperm motility and abnormal sperm morphology (shape).
Men who are struggling with infertility often face emotional distress, lowered self-esteem and strained relationships, impacting their overall quality of life. However, making significant changes to your lifestyle could be the key to addressing this widespread condition.
A recent review published in the JBRA Assisted Reproduction journal investigated how various lifestyle factors impact male fertility, particularly focusing on sperm quality and reproductive health.2 The research analyzed data from over 217 articles published between January 2000 and December 2022, encompassing a diverse group of males affected by infertility issues related to their lifestyle.
The study population included males experiencing infertility, with an emphasis on those whose reproductive health was influenced by factors such as obesity, poor diet, stress, electromagnetic field (EMF) exposure, smoking and alcohol consumption. The findings revealed that these lifestyle choices severely compromise sperm count, motility, morphology and DNA integrity, all of which are critical for successful conception.3
“Sperm count, motility, morphology, and DNA damage are all compromised by lifestyle factors, which may also affect the endocrine regulation of reproductive functions. A couple’s desire for a child will be more successful if other contributing elements such as genetic factors, clinical considerations, and work and environmental factors are also taken into consideration.”4
Obesity and Poor Nutrition — Two Common Lifestyle Factors Linked to Male Infertility
One of the standout findings was the link between obesity and reduced fertility. Obesity is linked to lower sperm count and DNA damage, as it leads to hormonal imbalances that affect spermatogenesis, which is the process by which sperm are produced. Overweight and obese males were found to have lower sperm counts, decreased sperm concentration and reduced ejaculate volume.5
“Men who are overweight are three times more likely to have a sperm count of less than 20 million/ml than men with a healthy weight, and this indicates oligozoospermia. Men with a greater BMI (>25 kg/m2) had a lower total sperm count compared to men with normal BMI weight,” the authors noted.
The study also highlighted that obesity directly affects hormonal balance by decreasing free testosterone levels and the hormones essential for sperm production, such as follicle-stimulating hormone (FSH) and luteinizing hormone (LH). Additionally, excess body fat leads to scrotal adiposity, which causes testicular heat stress and subsequent oxidative stress, further damaging sperm quality.6
However, the effects are bidirectional, as infertility also leads to obesity — According to studies, men with reduced semen quality are at a higher risk of developing insulin resistance, a condition also closely associated with lifestyle choices. This connection underscores the broader impact of lifestyle factors on overall health and reproductive function.7
On the other hand, consuming a poor diet that’s high in processed foods but lacking in essential nutrients increases oxidative stress, leading to reduced semen quality and sperm DNA damage.8 Diets high in processed foods and refined sugars lead to higher levels of reactive oxygen species (ROS), which damage the genetic material within sperm cells.
This oxidative stress impairs sperm motility and viability, making it harder for sperm to reach and fertilize the egg. According to the researchers:
“Increased testicular and seminal oxidative stress as well as sperm DNA fragmentation and decreased chromatin condensation are all linked to poor dietary intake. For example, an experimental study showed a decrease in the height and diameter of the seminiferous epithelium and seminiferous tubules in mice fed a high-fat diet leading to long-term reproductive and metabolic changes.”9
Stress, Smoking and Alcohol Consumption Also Lead to Infertility
Psychological stress is also known to negatively affect sperm quality. One crucial factor why this happens could be due to the changes in production and concentrations of certain stress hormones like cortisol and prolactin — these impair sperm parameters.10
Stress also impacts spermatogenesis — the process of sperm production — by decreasing testosterone levels.11 Chronic stress leads to hormonal imbalances that disrupt the delicate process of sperm development, resulting in lower sperm counts and reduced sperm quality. Stress management is therefore essential for maintaining healthy reproductive functions.
Additionally, vices like smoking and excessive alcohol consumption further decrease semen quality by affecting hormone balance and sperm production. These substances disrupt hormonal balances and directly damage sperm cells, making it more difficult for males to conceive.
Alcohol consumption was associated with testicular shrinkage, reduced libido and unfavorable changes in semen parameters.12 Meanwhile, smoking was linked to decreased semen quality and impaired spermatogenesis, further reducing fertility. According to the study:
“The deleterious effects of smoking on semen parameters were confirmed in a meta-analysis study. It was found that smoking was associated with decreased semen volume (-0.25 mL), total sperm count (-32.2 million/mL), concentration (-7.1 million/mL), normal morphology and motility (1.9%) in all 57 studies (29,914 participants) that examined the impact of lifestyle factors on male infertility.”13
Exposure to EMFs — Another Significant Risk Factor for Infertility
One stealth factor that makes you infertile is your exposure to electromagnetic fields (EMFs) and radiofrequency radiation from wireless technologies, like cellphones and Wi-Fi. In fact, I believe this to be the most significant reason why sperm counts are dwindling today.14
The featured study notes that exposure to EMFs was shown to negatively affect sperm motility and viability;15 males who carried their phones in their pants pockets experienced higher levels of DNA fragmentation compared to those who kept their phones in their shirt pockets. The researchers also noted that EMF exposure increases ROS in Leydig cells. This results in damaged sperm DNA and reduced sperm motility, compromising the ability of males to conceive.
“Mobile phone usage for lengthy periods, such as 18h per day, caused lower sperm and Leydig cell counts in males, particularly those who are in their reproductive years,” the authors stated.16
Research by Martin Pall, Ph.D., helps explain why this occurs (I recommend watching our full interview for a more detailed explanation). Nearly a decade ago, he discovered a previously unknown mechanism of biological harm from microwave radiation. Your cell membranes contain voltage-gated calcium channels (VGCCs) which, when activated by microwaves release about 1 million calcium ions per second.
This massive excess of intracellular calcium then stimulates the release of nitric oxide (NO) inside your cell and mitochondria, which combines with superoxide to form peroxynitrite. Peroxynitrites not only cause oxidative damage, but also create hydroxyl free radicals, which are the most destructive free radicals known to man.
Hydroxyl free radicals decimate mitochondrial and nuclear DNA, their membranes and proteins, resulting in mitochondrial dysfunction. In a 2013 children’s health expert panel on cellphone and Wi-Fi exposures.17 it was noted that “The testicular barrier, that protects sperm, is the most sensitive of tissues in the body … Besides sperm count and function, the mitochondrial DNA of sperm are damaged three times more if exposed to cellphone radiation.”
Environmental Toxin Exposure Affects Male Reproductive Health
A similar narrative review published in the Journal of Personalized Medicine goes into detail as to how environmental conditions affect your fertility. According to the researchers, while factors like maternal smoking during pregnancy, poor diet and rising obesity rates are suspected contributors, other environmental factors also significantly affect male fertility — particularly exposure to endocrine-disrupting chemicals (EDCs).18
The study emphasizes environmental exposure to common yet toxic endocrine-disrupting chemicals (EDCs) like pesticides, herbicides, bisphenol A (BPA), phthalates, polychlorinated biphenyls and heavy metals from prenatal stages through adulthood, also play a pivotal role in reducing sperm quality.19
EDCs have been linked to various health issues, including reproductive problems, developmental disorders and certain cancers. These chemicals primarily work by activating estrogen receptors in your cells, similar to how EMFs activate voltage-gated calcium channels. According to the researchers:
“Currently, there is increased attention on the potential effect that EDCs might have on normal homeostatic control and on the reproductive system. Those compounds are commonly found in our food, environment, and consumer products.
Exposure to BPA was associated with decreased sperm concentrations and impaired sperm parameters, as well as a raised percentage of immature sperm and reduced testosterone levels. Also, phthalates are of particular concern since they are continuously released into the environment, as they are not chemically bound to plastics.
The utilization of phthalates has increased notably in the last few decades, and they can also be found in materials such as cosmetics, paints, and lubricants. Exposure to those chemicals occurs via ingestion or inhalation, or they can be absorbed through the skin.”20
Helpful Strategies to Enhance Your Reproductive Health
Taking proactive steps to address the underlying causes of reduced male fertility will significantly improve sperm quality and overall reproductive health. Here are key actions for you to implement:
• Optimize your weight through a healthy diet — Maintaining a healthy weight is crucial for enhancing fertility. Consuming a balanced diet also helps regulate hormone levels, reducing obesity-related infertility issues and enhancing sperm quality.
Healthy carbohydrates should make up the bulk of your meals, with 45% to 50% of your daily calorie intake coming from whole carb sources like ripe fruits and well-cooked vegetables; most adults need approximately 200 to 250 grams of carbs per day for cellular energy.
Ideally, you should consume 0.6 to 0.8 grams of protein per pound of your ideal body weight, or 15% of your daily calories. I recommend getting about one-third of your protein from collagen sources.
Healthy fats should make up 30% to 35% of your daily calories, and must come from healthy sources such as butter, ghee, and coconut oil. Avoid vegetable oils, as they are loaded with linoleic acid, which is the most pernicious ingredient in your diet.
I also recommend balancing your macronutrients effectively using tools like Food Buddy, which is a key feature of my upcoming Mercola Health Coach App.
• Manage your stress — Chronic stress disrupts hormonal balance and impair sperm production. Incorporate stress-reduction techniques into your daily routine, such as meditation, yoga, deep breathing exercises, or engage in activities you enjoy. Managing stress effectively supports healthy testosterone levels and improves overall reproductive function.
• Reduce your exposure to EDCs — While it is virtually impossible to avoid all chemical exposure, your diet, personal care and common household products likely pose the most immediate risk to your and your family’s health. This is particularly true when it comes to hormone-disrupting chemicals. For a list of guidelines to reduce exposure to these chemicals, check out this article.
• Avoid EMF exposure — Minimize your exposure EMFs to protect sperm motility and viability. Avoid keeping laptops and cellphones near your genitals, and consider turning off Wi-Fi at night. Creating an EMF-free zone in your bedroom helps reduce oxidative stress on sperm cells, thereby enhancing fertility.
• Quit smoking and avoid alcohol — Eliminating smoking and reducing alcohol consumption are essential for improving male fertility. By quitting these habits, you will significantly boost your sperm health and increase the chances of successful conception.