Most men don’t think about their sperm health. That’s just the truth. We think about health. Energy. Maybe weight, sleep, even cholesterol. But sperm? Not unless there's a reason to worry. And even then, the spotlight rarely lands on men first.
But here’s something no one tells you in your twenties or even early thirties- male fertility doesn’t just depend on age or genes. It depends on your lifestyle. Yes, the everyday stuff. What you eat, how you sit, and where you keep your phone. It adds up.
Here are a few habits listed by Dr Kalyani Shrimali, Fertility Specialist, Nova IVF Fertility, Indore that may seem harmless on the surface but could be quietly holding your sperm back.
#1 Laptop on your lap
It’s called a laptop, but it was never designed to sit on your thighs for hours. These machines get warm fast and that heat travels exactly where you don’t want it to. Sperm need a cooler environment to thrive. Placing laptop on thighs can impact fertility.
Try this: Next time you're on a long call or binging a show, prop the device on a table or grab a cushion to give your body some space.
#2 Endless sitting without moving much
Desks. Commutes. Couch time. We all do it. But prolonged sitting, especially in fitted clothes, traps heat in the groin. And when you pair that with barely any movement? Not a winning combo for sperm health.
What helps: Stand up every now and then. Stretch your legs. Walk while you’re on a call. Even a minute or two counts.
Also Read: Why Men Should Take Fertility Screening Seriously
#3 Hot tubs and steamy rooms
A long soak in a hot tub might feel like the best way to unwind. But regular exposure to high temperatures has been linked to slower sperm movement. It's not about banning baths forever, just being aware of how often you overheat.
Worth considering: If you're planning for a baby soon, it might help to keep things cooler for a while.
#4 Tight briefs every day
Supportive, yes. But snug undergarments that sit close to the body can increase heat and reduce airflow. Over time, that warmth can affect sperm production more than you’d think.
Maybe swap out: Boxers are better for sperm health as compared to briefs. A few pairs of breathable boxers in natural fabrics. No big overhaul, just some rotation.
#5 Phone always in your front pocket
Most men keep their phone right there, day in, day out. But that means a constant mix of warmth and low-level radiation near the testicles. It's subtle, but studies have raised questions about the long-term effects.
Also Read: Essential Pre-Pregnancy Health Tests Every Couple Should Know
No panic needed: Just try placing it on a nearby surface when you’re seated, or shift it to a bag if you carry one.
#6 Too much takeout, not enough nutrition
It’s fast, it’s filling and often full of stuff that raises inflammation in the body. Excess processed food and sugar aren’t just bad for energy or weight, they’re known to impact sperm quality too.
Does this mean a drastic diet change? Definitely not. But working in some fruits, nuts, and greens a few times a week can do more than you think.
#7 Working out too hard (or not at all)
Exercise supports hormone health, no doubt. But there's a balance. Going from no movement to overtraining, especially with certain supplements, can confuse your body’s signals and throw off sperm production.
What works best: Moderate, regular activity. Enough to sweat a bit. Not so much that recovery becomes a problem.
#8 Stress that goes unchecked
Chronic stress increases cortisol, which can suppress testosterone and affect sperm quality.
Quick tip: Incorporate short daily stress-reducing routines like meditation, music, or just unplugging for a bit.
Here’s the part most people miss…
Sperms aren’t fixed. They regenerate roughly every 64 to 72 days. That’s good news. Because it means that any changes you start making today? They can start showing up in your fertility within two or three months.
There’s no need to obsess or overhaul your entire lifestyle. But small steps like eating a little better, staying cool can support your future without disrupting your present.
And someday, if you do decide to try for a baby, you’ll know that the little things you did back then? They mattered.