The fate of sperm lies with men – literally.

When a couple wants a baby, we tend to approach the issue of fertility from the female side. Yet men also play a key role – and their sperm are much more vulnerable than many would think.

At one stage of their life, sperm are practically defenseless: they lack a strong antioxidant shield, so they are entirely dependent on their environment. And this environment is none other than the future father's internal world – his hormonal balance, nutrition, habits, and lifestyle. The good news? This internal world can be shaped.

What is worth avoiding:

• Smoking clearly impairs sperm quality.
• Overheating doesn't help either: seat heaters, hot baths, or long bike rides are not good for the optimal temperature of the testicles.

What is worth introducing:

• Although there is no uniform professional recommendation yet, more and more research is showing promising results regarding the effectiveness of certain antioxidants and food supplements. Particularly promising for improving sperm counts are: Vitamin C, Vitamin E, L-carnitine, NAC, Omega-3, Q10, folate, zinc, selenium, and B12.

And on the plate?

Sperm membranes are made of fat – and the type of fat matters a great deal. The "motility" of sperm from someone consuming trans fats and processed foods lags far behind those fueled by oilseeds, nuts, and salmon. Good fats – such as olive oil and the omega-3 found in fish – are true allies of male fertility.

And one more thing: the life expectancy of Hungarian men is in need of improvement. But what if a lifestyle change before having children served not only conception but also long-term health? A more conscious life can make you not just a father, but an active grandfather as well.