What Can Dads Do to Help With Conception?
This one is for the dads. And mummas, share this with your partner because conception is genuinely a team effort. And dads also have real power to make a difference.
The good news is sperm renews itself every 90 days. Which means three months of intentional changes can genuinely improve sperm health before you start trying.
Here’s what we cover
- Daily Habits That Help
- Things That Harm Sperm
- How Often Should You Have Sex When You’re Trying For A Baby
- When to Get Tested
Daily Habits That Help
Sleep For every hour of sleep lost a man’s testosterone levels drop and sperm count decreases. Aim for at least 7.5 hours of actual sleep a night. Not just time in bed but real restful sleep.
A good multivitamin A daily multivitamin rich in antioxidants protects developing sperm from damage. Ask your doctor or pharmacist for one suited to male fertility.
Strength training Building muscle through weight training lowers inflammation in the body which directly supports healthy sperm production.
Managing stress Stress increases inflammation which affects sperm quality. Moving your body when stressed, even a short walk genuinely helps more than reaching for alcohol or junk food.
What to eat Focus on fibre, fruits, vegetables and whole foods. Avoid ultra processed foods, refined sugar and artificial ingredients as much as possible.
Your home environment Plastics and synthetic fragrances contain chemicals that interfere with hormones. Start swapping out what you use most in the kitchen and bathroom. Small changes add up.
Things That Harm Sperm
Cannabis This is one of the biggest disruptors of male fertility. It lowers testosterone, reduces sperm production and damages the DNA inside sperm. It’s also directly linked to higher miscarriage rates in partners, even if the woman never uses it herself. Please stop before trying to conceive.
Heat Sperm need a cooler temperature to develop properly. Frequent saunas, hot tubs or even sitting with a laptop directly on the lap raises the temperature around the testicles and seriously impacts sperm production. Avoid during the conception period.
Alcohol, smoking and vaping All significantly degrade sperm quality. Reducing or stopping makes a real measurable difference.
Ultra processed food and being overweight Both increase inflammation which directly affects sperm health.
How Often Should You Have Sex When You’re Trying For A Baby
Don’t save up sperm This is one of the most common myths. Abstaining to build up sperm actually backfires. It causes a buildup of old unhealthy sperm. Having sex every 1 to 2 days keeps sperm fresh, healthy and moving well.
The best timing The day before ovulation and the day of ovulation give you the highest chance. Having sex daily or every other day during the fertile window means there will always be healthy sperm ready and waiting.
Does position matter No. No sex position improves your chances. Sperm reach where they need to be within seconds regardless.
Should she lay with hips elevated after No. It makes no difference. Sperm are already where they need to be within seconds. She should feel free to get up and use the bathroom and it actually helps prevent UTIs.
When to Get Tested
Don’t wait a full year before asking questions. A semen analysis can be requested at any time and gives you a clear picture of sperm count and health.
Around one third of couples who get tested early discover a hidden issue before it becomes a bigger problem. For men this sometimes includes a low sperm count or an anatomical issue that a doctor can help with.
See a doctor sooner if There are any difficulties with intercourse or erectile dysfunction. Don’t wait! Speak to a doctor straight away.
Early answers give you more options. And you deserve to know.
Three months of intentional changes for both of you together can make a real difference. Your baby is worth it. And so are you.