I did my Master Degree in Organic Chemistry where we tried to develop a male contraceptive pill. I spend a lot of time studying sperm so here is a short list of thing to avoid regarding sperm quality (not ranked):
1. Eating and drinking from plastics (This includes aluminum cans which are plastic lined) [a]
2. Heating food in ANY type of plastic [a]
3. Caffein intake [b]
4. Sugar intake [c]
5. NOT exercising regularly [d]
6. Alcohol [e]
7. Age [f]
8. Stress [g]
9. Soy products or other natural products containing phytoestrogens [h]
I edited the comment to add point 8 and 9.
Funnily enough these goes for both genders regarding fertility. If you are considering having a child, it takes approximately 7 months for sperm to fully develop so better to change lifestyle sooner rather than later.
1. Eating and drinking from plastics (This includes aluminum cans which are plastic lined) [a]
2. Heating food in ANY type of plastic [a]
3. Caffein intake [b]
4. Sugar intake [c]
5. NOT exercising regularly [d]
6. Alcohol [e]
7. Age [f]
8. Stress [g]
9. Soy products or other natural products containing phytoestrogens [h]
I edited the comment to add point 8 and 9.
Funnily enough these goes for both genders regarding fertility. If you are considering having a child, it takes approximately 7 months for sperm to fully develop so better to change lifestyle sooner rather than later.
a. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3222987 b. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5482951/ c. https://pubmed.ncbi.nlm.nih.gov/35606632/ d. https://rep.bioscientifica.com/view/journals/rep/153/2/157.x... e. https://pubmed.ncbi.nlm.nih.gov/28029592/ f. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253726/ g. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6260894/ h. https://pubmed.ncbi.nlm.nih.gov/18650557/