We all hope that conceiving a baby with our partners will be as easy as having plenty of sex over a period. While this happens for some couples, fertility issues make the process a much longer and more challenging one for others.

  

If you want to become a father in the next year or two, it’s essential to take steps to ensure you’re as fertile as possible so the chances of welcoming a little one into the world increase. Here are some ways men can boost their fertility levels to help their partners (or surrogates) fall pregnant.

If the pounds have started to creep on over the last few years, or during the pandemic, now is the time to start shedding excess weight. Many doctors believe that overweight men have lower sperm quality and quantity, proving more challenging for conception. If you need to lose a lot of weight to get to a healthy ideal, speak with a medical practitioner to get assistance in developing a plan to do so safely.

One of the best ways to lose any unnecessary weight and get your body operating is to eat good food. Healthy eating will increase sperm count and quality level naturally and give you more energy to boot. To improve your food consumption habits, make sure you’re getting plenty of quality, fresh, unprocessed produce into your system, such as fruit, vegetables, legumes, and wholegrains.

To help boost fertility specifically, though, focus on foods that give you plenty of beta-carotene, vitamin C, antioxidants, and polyunsaturated fats, especially omega 3 and 6. These will help your sperm to do their job well. Stock up on berries, leafy greens, carrots, citrus fruits, peppers, pumpkin, broccoli, salmon, walnuts, eggs, avocado, and tofu, among other things.

Sometimes, no matter how well you eat, you may need to add some supplements to your diet to improve your fertility levels. Under your general practitioner or other doctor's guidance, look at what vitamins and minerals, and other nutrients you may be low on that you could do with boosting. For instance, it may help to take magnesium, fish oil, vitamin C and B, zinc, and other popular supplements to improve your general wellbeing.

On top, though, you may be advised to start taking testosterone boosters, which can often make a crucial difference to male fertility. These and most other supplements should be added to your daily regime at least a few months before you want to begin trying to conceive a child to give you the best chance of providing mobile, robust and prodigious sperm.

Another way to improve fertility is to ensure your testicles stay cool enough. The testes hang outside the body primarily so they remain a little cooler than the rest of your body, with quality sperm production relying on getting the temperature just right. As such, look for ways to help your core temperature stay optimal and, more specifically, to reduce the amount of time your testicles get overheated.

For instance, swap out tight underpants for looser, breathier options, and avoid prolonged bouts of time in hot tubs, steam rooms, and saunas. Don’t place your laptop, tablet, or other heat-producing devices on your lap for long periods, and don’t get overheated in bed as you sleep. Also, take breaks in cooled areas or outside if you work in any kind of heated environment day in and day out.

We know that proper sleep is crucial for general wellbeing, but did you realize that it also impacts fertility? If you don’t get enough deep rest each day, your body can’t perform at its best, which means sperm quality and intercourse performance may suffer. Avoid this situation by trying to get at least seven to eight hours of sleep nightly.

 

For best results, make sure you have a comfortable mattress, that your bedroom is dark enough when you’re trying to sleep, and that you avoid looking at devices right before bed. Skip caffeine later in the day, too, and choose bed linen that helps you stay at a comfortable temperature overnight.

These are some of the best ways to boost your fertility levels when trying for a baby. Also, look at ways to reduce your stress levels, ensure you get enough exercise, and avoid potentially harmful vices such as drugs, nicotine, and excessive alcohol intake. Plus, check any medication you regularly take for potential fertility-based side effects. These steps can add up to significant changes for your health and therefore increase chances of creating a baby sooner.