Having healthy sperm is an important part of fertility. But a variety of factors can affect sperm health. Learn about steps to take, as well as things to avoid, to keep sperm healthy and improve fertility.

Some health issues can have an impact on male fertility, including:

• Diseases and conditions that affect the testicles.
• Conditions that affect how sperm move.
• Medical conditions that affect the hypothalamus or the pituitary gland. These glands send out hormones that cause the testicles to make testosterone and sperm. Some conditions can lower the amount of hormones the glands make. That then lowers the amount of testosterone and sperm in the body.

Age also can play a role. Sperm's ability to move and the number of sperm that have a typical shape tend to go down with age. This is especially true after age 50.

Simple steps to raise the chances of having healthy sperm include:

• Stay at a healthy weight. Some research suggests that increasing body mass index (BMI) is linked with decreasing sperm count and sperm movement.
• Prevent sexually transmitted infections. Sexually transmitted infections, also called STIs, such as chlamydia and gonorrhea can cause male infertility. To lower the risk of getting an STI, don't have a lot of sexual partners and always use a condom for sex. Or stay in a relationship with only one person who doesn't have an STI.
• Manage stress. Stress may lower a person's ability to have sex. Stress also could have an impact on hormones that the body needs to make healthy sperm.

Some things may damage sperm, such as alcohol, certain medicines and toxic chemicals. To protect fertility:

• Don't smoke. People who smoke cigarettes are more likely to have low sperm counts. If you smoke, ask your healthcare professional to help you quit.
• Limit alcohol. Heavy drinking can lead to lower sperm counts. And it can cause a drop in the hormone testosterone. Drinking a lot also can make it difficult to get and keep an erection. If you choose to drink, do so in moderation. For healthy adults, that means up to one drink a day for women and two drinks a day for men.
• Don't use lubricants. Some lubricants might interfere with sperm movement. When you're trying to start a pregnancy, it's best not to use a lubricant for sex. Or, if you need lubricant, consider options such as vegetable oil, mineral oil, canola oil or mustard oil. You also could try a lubricant designed for people trying to get pregnant (BabyDance, Conceive Plus, Pre-Seed, others).
• Understand the effect of medicines. Certain medicines may lessen fertility. Examples include some medicines used to control blood pressure, some antidepressants, antiandrogens, opioids and anabolic steroids. Many kinds of illegal drugs also have an impact on fertility. If you're trying to start a pregnancy and you take medicines, ask your healthcare professional if any of them could affect your fertility.
• Watch out for toxins. Being around pesticides, lead and other toxins can affect sperm quantity and quality. If you must work with toxins, do so safely. Wear protective clothing, use protective equipment, such as safety goggles, and avoid skin contact with chemicals.
• Stay cool. Some research suggests that if the scrotum gets too warm, it could lower the body's ability to make sperm effectively. Wearing loose-fitting underwear, sitting less, and not using saunas and hot tubs may improve sperm quality.

Chemotherapy and radiation therapy for cancer can disrupt the body's ability to make sperm and could cause lasting infertility. If you need cancer treatment, you may want to talk with your healthcare professional about storing sperm before treatment.

Following a healthy lifestyle that fosters sperm health and fertility can improve the chances of achieving pregnancy. But if a pregnancy hasn't happened after a year of having sex without birth control, you may want to be checked for infertility. A fertility specialist may be able to identify the cause of the problem and provide helpful treatment.

Simple steps to increase the chances of producing healthy sperm include:

• Maintain a healthy weight. Some research suggests that increasing body mass index (BMI) is linked with decreasing sperm count and sperm movement.
• Eat a healthy diet. Choose plenty of fruits and vegetables, which are rich in antioxidants — and might help improve sperm health.
• Prevent sexually transmitted infections (STIs). Sexually transmitted infections — such as chlamydia and gonorrhea — can cause infertility in men. Limiting the number of sexual partners and always using a condom for sex — or staying in a mutually monogamous relationship with a partner who isn't infected — can help protect against STIs.
• Manage stress. Stress can decrease sexual function and interfere with the hormones needed to produce sperm.
• Get moving. Moderate physical activity can increase levels of powerful antioxidant enzymes, which can help protect sperm.

Sperm can be especially vulnerable to environmental factors, such as exposure to excessive heat or toxic chemicals. To protect fertility:

• Don't smoke. Men who smoke cigarettes are more likely to have low sperm counts. If you smoke, ask your doctor to help you quit.
• Limit alcohol. Heavy drinking can lead to reduced testosterone production, impotence and decreased sperm production. If you choose to drink, do so in moderation. For healthy adults, that means up to one drink a day for women and two drinks a day for men.
• Avoid lubricants during sex. While further research is needed on the effects of lubricants on fertility, consider avoiding lubricants during intercourse. If necessary, consider using mineral oil, canola oil, mustard oil or a fertility-friendly lubricant, such as Pre-Seed.
• Talk to a health care provider about medications. Calcium channel blockers, tricyclic antidepressants, anti-androgens, opioids and other medications can contribute to fertility issues. Anabolic steroids and other illicit drugs can have the same effect.
• Watch out for toxins. Exposure to pesticides, lead and other toxins can affect sperm quantity and quality. If you must work with toxins, do so safely. For example, wear protective clothing, use protective equipment, such as safety goggles, and avoid skin contact with chemicals.
• Stay cool. Increased scrotal temperature can hamper sperm production. Although the benefits have not been fully proved, wearing loose-fitting underwear, reducing sitting, avoiding saunas and hot tubs, and limiting scrotum exposure to warm objects, such as a laptop, might enhance sperm quality.

Chemotherapy and radiation therapy for cancer can impair sperm production and cause infertility that might be permanent. Ask a health care provider about the possibility of retrieving and storing sperm before treatment.

Adopting healthy lifestyle practices to promote fertility — and avoiding things that can damage it — can improve the chances of conceiving. If you and your partner haven't gotten pregnant after a year of unprotected sex, however, you might consider being evaluated for infertility. A fertility specialist might be able to identify the cause of the problem and provide treatments that place you and your partner on the road to parenthood.