According to the World Health Organization, infertility affects one in six people of reproductive age in some moment of their life, establishing it as one of the public health challenges. Clinical data show that habits and lifestyles contribute to improving male fertility, as both sperm count and quality have decreased.
## Male Fertility Factors and Seminal Biomarkers
Dr. Ana Fabregat, head of the Andrology and Clinical Analysis Laboratory at Instituto Bernabeu, identifies semen as a silent biomarker that varies according to how we live. Because the complete cycle of spermatogenesis takes three months, lifestyle modifications can result in a noticeable difference within that timeframe. Medical literature emphasizes several key behavioral adjustments to protect reproductive health.
## Tobacco Use and Oxidative Stress
Smoking is one of the primary toxics for seminal health. According to Dr. Fabregat, tobacco use can reduce sperm concentration and motility while favoring alterations in morphology. This also increases oxidative stress, with the resulting damage to sperm DNA.
## Weight Management and Endocrine Balance
Overweight and obesity can alter hormonal balance and harm spermatogenesis, the process of sperm formation. Maintaining a healthy weight helps protect both general health and reproductive health and sperm quality.
## Nutritional Impact of the Mediterranean Diet
Dietary patterns correlate with reproductive outcomes. Diets rich in fruits, vegetables, oily fish, nuts, and olive oil supply antioxidants and nutrients related to better sperm concentration, mobility, and morphology, whereas it is advisable to limit saturated fats and simple sugars.
## Thermal Regulation and Testicular Heat Exposure
Testicles need to be maintained at a temperature slightly lower than body temperature. Frequent use of saunas and very hot baths, as well as placing a laptop on the legs, can elevate the temperature of the genital area. Specialists advise wearing loose-fitting, breathable underwear.
## Electromagnetic Radiation and Preventive Positioning
While some studies analyze the possible effect of continuous exposure to electromagnetic radiation, the evidence is not yet conclusive. As a preventive measure, Fabregat recommends not supporting laptops, tablets, or mobile phones directly on the pelvic area.
## Exercise Moderation versus Extreme Training
Moderate and regular physical activity is beneficial for reproductive health. Conversely, extreme training can alter hormonal balance and affect sperm production. Finding a balance in physical exertion is essential.
## Sleep Hygiene and Circadian Health
Habitually sleeping fewer than six hours has been related to a worsening of seminal quality. Rest intervenes in cellular regeneration and hormonal balance. Melatonin, beyond regulating sleep, performs an antioxidant function and helps protect sperm genetic material.
## Substance Limitations and Pharmacological Risks
Regular or excessive consumption of alcohol, cannabis, and other recreational drugs can alter hormonal levels and decrease semen quality. Dr. Fabregat warns that excessive alcohol interferes with testosterone production and deteriorates testicular function. Furthermore, certain pharmaceuticals—such as medications with hormonal effects like anabolic steroids or testosterone used by young people for sporting purposes—can produce severe oligozoospermia or azoospermia. Concurrently, specific antihypertensives and psychotropic medications can affect seminal quality, sexual function, and hormonal parameters.