His health matters too: simple habits for husbands while you're trying

Much of the advice about trying to conceive is aimed at women. But fertility is a two-person story. Male factors play a part in a significant share of couples' difficulties, and men's everyday habits can affect sperm health. The encouraging part is that sperm are constantly being made, and it takes around three months for new sperm to develop. That means changes he makes today can make a difference within a few months.

If you are trying to conceive without a partner, or with donor sperm, this one may not apply to you. Feel free to skip ahead to the next read.

Ten habits that support male fertility

1. Stop smoking

Smoking can reduce sperm quality and is linked to erectile difficulties. Free stop-smoking services and support from a GP can help.

2. Cut down on alcohol

Heavy drinking can affect sperm and sex drive. Keeping well within recommended limits, or stopping, is wise.

3. Keep things cool

The testicles sit outside the body because sperm develop best slightly below body temperature. Avoid long hot baths, saunas and hot tubs, laptops resting on the lap for long periods, and very tight underwear if possible.

4. Move regularly

Regular moderate exercise supports overall health and a healthy weight, both good for fertility. Very intense cycling for long hours may not be ideal; moderation is key.

5. Eat a balanced diet

Plenty of vegetables, fruit, wholegrains, beans, fish and lean protein. Fewer highly processed foods and sugary drinks.

6. Aim for a healthy weight

Being significantly overweight or underweight can affect hormones and sperm. Small, steady changes are best.

7. Avoid anabolic steroids and testosterone supplements

These can seriously reduce or stop sperm production. If he uses them, or is considering them for fitness, he should speak to a GP before stopping or changing anything.

8. Check his medicines

Some prescribed medicines can affect fertility. He should ask his doctor, but never stop a prescribed medicine on his own.

9. Look after sleep and stress

Good sleep and manageable stress support hormones, mood and libido. Men often carry fertility stress silently, and talking about it matters.

10. Take care at work

Some jobs involve exposure to heat, chemicals, pesticides, solvents or radiation. If this applies, ask about protective equipment and mention it to the doctor.

A note on recreational drugs

Cannabis and other recreational drugs can affect sperm and fertility. If he finds it hard to stop, a confidential conversation with a GP is a good first step.

How to bring it up kindly

Many men feel defensive when their habits are mentioned, especially if they fear being blamed. Frame it as teamwork, not criticism:

• “I'm working on my health for our future baby. Would you join me?”
• “The doctor said sperm take about three months to develop, so changes now could help.”
• “What's one thing you'd like to change? I'll support you.”

Making changes together, such as cooking healthier meals, walking together, or both cutting out alcohol, is often more effective than one partner changing alone.

Walking together

“For if they fall, the one will lift up his fellow: but woe to him that is alone when he falleth; for he hath not another to help him up” (Ecclesiastes 4:10). Health changes are hard. You will both slip up sometimes. When that happens, lift each other up instead of keeping score. Your husband needs encouragement as much as you do.

When he should see a doctor

He should see a GP if he has pain, swelling or a lump in the testicles, erectile or ejaculation difficulties, a history of testicular problems or surgery, or if you have been trying for a year (or six months if you are 35 or over). A semen analysis is a simple first test.

A prayer for my husband

Lord, bless my husband's body and mind. Give him strength and motivation to care for his health, and protect him from shame or fear. Help us to encourage each other and to walk this road as a team, with You. Amen.