Simple lifestyle changes to increase the odds of your partner getting pregnant
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This article was co-authored by Joshua U. Klein, MD, FACOG and by wikiHow staff writer, Ali Garbacz. Dr. Joshua U. Klein is a board certified Reproductive Endocrinologist, an Assistant Clinical Professor at the Icahn School of Medicine at Mount Sinai, and the Co-Founder of Extend Fertility. He specializes in IVF, egg freezing, infertility, fertility preservation, artificial insemination, and treating polycystic ovarian syndrome (PCOS). Dr. Klein has been published in numerous peer-reviewed academic journals such as Science, Fertility and Sterility, and Obstetrics and Gynecology. He holds a BA in English from Yeshiva University and an MD from Harvard Medical School.
There are 11 references cited in this article, which can be found at the bottom of the page.
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Conceiving a child is a team effort, so what can you do on your part to help your partner get pregnant? As a cisgender man, one thing you can do is take steps to improve your sperm count, and you can help track your partner’s cycle to know when they’re most fertile. Keep reading to learn exactly what steps you can take to be proactive and help increase the odds of conceiving with your partner.
Things You Should Know
- Practice healthy lifestyle choices, such as eating healthy, exercising, and refraining from smoking or consuming a lot of alcohol, to help increase your sperm count.
- Help your partner track their ovulation so you know when they’ll be most fertile and have the best chances of conceiving.
- Have sex at least once a day during your partner’s 6 most fertile days when they’re ovulating, and 2-3 times a week even when they’re not ovulating.
- Talk to your doctor about any concerns you may have or if you haven’t been able to conceive after a year of trying.
Steps
Method 1
Method 1 of 2:
Increasing Your Sperm Count
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1Wear boxers instead of briefs to keep your testicles cool. Tight-fitting underwear can diminish your sperm count, likely due to your testicles being kept at a higher temperature so close to your body. If you're trying to conceive, opt for looser-fitting underwear instead.[1]
- Avoid tight-fitting pants, hot tubs, and saunas for the same reason.
- It’ll take about 3 months for your sperm level to reach its maximum after you switch to boxers.
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2Follow a healthy, balanced diet. To boost your sperm count, eat a healthy diet rich in vegetables, whole grains, and lean proteins, such as chicken. In addition, make an effort to eat fatty fish like salmon, tuna, and bluefin. The omega-3 fatty acids may have an increased effect on your sperm production.[2]
- Also go for foods rich in antioxidants, like leafy greens and fresh fruits, to help improve your sperm count.[3]
Tip: In addition to cutting out unhealthy snacks like chips and sweets, especially avoid processed meats like bacon. Processed meats may lower your sperm count more than other unhealthy foods.
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3Exercise for an hour at least 3 times a week. An active lifestyle is associated with higher sperm counts. This may be due to the testosterone boost that men get when they undergo intense physical activity. To make the most of this, exercise at least 3 times a week, if not more.[4]
- Strength-training exercises, especially lifting weights, are particularly effective at increasing testosterone. However, avoid bike riding as exercise, as this can actually decrease your sperm count.
- Obesity can be one possible cause of low sperm count, so losing weight by eating healthy and exercising could have a positive effect on your sperm production.[5]
- Exercise is also a great way to reduce stress. Since high stress levels can affect your sperm health, this could be yet another way that exercise helps your fertility.
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4Make an effort to quit smoking if you do. Smoking cigarettes, while also being harmful to your overall health, can be a cause of low sperm count. If you're having trouble quitting, try using patches, gum, or other smoking cessation aids to help you curb the urge.[6]
- If over-the-counter options don't help, ask your doctor about prescription medication that may help you quit.
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5Limit alcohol consumption to 2 drinks a day or less. While there is some belief that alcohol consumption can decrease fertility, moderate alcohol use isn’t likely to drastically affect your sperm count. If you do want to have a drink, limit it to two 12 fl oz (350 mL) beers or two 2 fl oz (59 mL) shots of liquor.[7]
- Also, keep in mind that excessive alcohol consumption may affect your ability to maintain an erection during sex, which could affect your chances of conceiving.[8]
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6Talk to your doctor about any medications you may be taking. Some medications can decrease your sperm count, including certain antibiotics, antipsychotics, corticosteroids, anabolic steroids, and methadone. If you're on one or more of these medications and you're struggling to conceive, ask your doctor if there's something else you can take instead.[9]
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7Visit an acupuncturist for a holistic approach to increasing sperm count. If you're open to the idea, research acupuncturists in your area and find one who's licensed and qualified. When you meet with the practitioner, let them know you're interested in having acupuncture to help boost your fertility. This will help them know where to place the needles for the best effect.[10]
- Acupuncture involves having a licensed professional push extremely thin needles into strategic points on your body to balance your life force.
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Method 2
Method 2 of 2:
Trying to Conceive
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1Stop using all forms of birth control. When you and your partner are ready to start trying to get pregnant, stop using condoms, and talk to them about stopping any hormonal birth control they may be on. If they have an implanted contraceptive device, like an IUD or an implant in their arm, your partner will need to visit their doctor to have it removed.[11]
- If your partner is on hormonal birth control, it could take up to 6 months for their hormone levels to regulate.
EXPERT TIPJennifer Butt, MD, is a board certified Obstetrician and Gynecologist operating her private practice, Upper East Side OB/GYN, in New York City, New York. She is affiliated with Lenox Hill Hospital. She earned a BA in Biological Studies from Rutgers University and an MD from Rutgers – Robert Wood Johnson Medical School. She then completed her residency in obstetrics and gynecology at Robert Wood Johnson University Hospital. Dr. Butt is board certified by the American Board of Obstetrics and Gynecology. She is a Fellow of the American College of Obstetricians and Gynecologists and a member of the American Medical Association.Board Certified Obstetrician & Gynecologist
Jennifer Butt, MD
Board Certified Obstetrician & GynecologistDid You Know? A lot of people worry that being on birth control for a number of years will affect their fertility. However, as long as a woman is healthy and has regular periods, contraception shouldn't prevent her from conceiving once she stops taking it.
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2Track your partner's ovulation each month. The best way to get your partner pregnant is to have sex with them around the time that they ovulate, or when they release an egg. This typically occurs in between their menstrual cycles. You can use a fertility calendar to keep track of the days, or you can use a fertility tracking app to help you both remember.[12]
- You can also track ovulation by measuring your partner's basal temperature—the temperature of their body at rest—once a day. This temperature often increases slightly during ovulation.
- They can monitor their cervical mucus, which often becomes more clear and wet before ovulation.
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3Have sex at least once a day on their 6 most fertile days. Once you establish when your partner ovulates, try to have sex at least once a day during that week. Since your sperm can live for up to 5 days after ejaculation, having sex frequently during this time will help ensure there's viable sperm available when the egg arrives.[13]
- Even when they aren't ovulating, it’s best to have sex about 2-3 times a week. Not only will each individual session increase the odds that you'll conceive, having a lot of sex can actually boost your sperm count.
- Having frequent sex (every day or every other day) has been shown to yield some of the highest pregnancy rates. If the goal is to get pregnant quickly, this could help your chances.
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4Avoid lubricants during sex. Lubricants may affect your sperm's movement, so try not to use them if you don't have to. If you do need lubricants to help make sex more comfortable for you and your partner, ask your doctor about an option that won't affect your sperm.[14]
- Popular lubricants like Astroglide and K-Y jelly may have an effect on how sperm function.
- Baby oil and canola oil are lubricating options that may work without affecting your sperm.[15]
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5Talk to your doctor if you haven't been able to conceive after a year. Your general physician may order a semen analysis, which will check both your sperm count and the health of your sperm. If there are any problems, your doctor may refer you to a male fertility specialist.[16]
- Your partner should arrange an appointment with their doctor at the same time to rule out any problems with their fertility.[17]
- If your partner has Polycystic Ovary Syndrome (PCOS), it's possible that they have some kind of vitamin deficiency. In this case, it's important they talk to a doctor and take the recommended prenatal vitamin supplements.
Tip: Some medical causes of a low sperm count could include a hormone imbalance, genetic or physical abnormalities, trauma, infection, excessive alcohol or drug use, and certain medications.
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6Keep trying! Don't get discouraged, even if it takes a while for your partner to get pregnant. Keep having frequent sex, and try not to put too much pressure on yourself or your partner. Many couples get pregnant in the first or second year of trying, but it's not uncommon for it to take longer than that.[18]
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Expert Q&A
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QuestionWhat should I do to increase my chances of getting pregnant?
Jennifer Butt, MDJennifer Butt, MD, is a board certified Obstetrician and Gynecologist operating her private practice, Upper East Side OB/GYN, in New York City, New York. She is affiliated with Lenox Hill Hospital. She earned a BA in Biological Studies from Rutgers University and an MD from Rutgers – Robert Wood Johnson Medical School. She then completed her residency in obstetrics and gynecology at Robert Wood Johnson University Hospital. Dr. Butt is board certified by the American Board of Obstetrics and Gynecology. She is a Fellow of the American College of Obstetricians and Gynecologists and a member of the American Medical Association.
Board Certified Obstetrician & Gynecologist
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QuestionHow do you get pregnant when you have PCOS?
Joshua U. Klein, MD, FACOGDr. Joshua U. Klein is a board certified Reproductive Endocrinologist, an Assistant Clinical Professor at the Icahn School of Medicine at Mount Sinai, and the Co-Founder of Extend Fertility. He specializes in IVF, egg freezing, infertility, fertility preservation, artificial insemination, and treating polycystic ovarian syndrome (PCOS). Dr. Klein has been published in numerous peer-reviewed academic journals such as Science, Fertility and Sterility, and Obstetrics and Gynecology. He holds a BA in English from Yeshiva University and an MD from Harvard Medical School.
Board Certified Reproductive EndocrinologistPCOS derives from metabolic issues that are usually related to generally being overweight and having higher levels of glucose in the blood. Diet control, increasing exercise and, for more severe cases, even weight loss surgery can be effective in helping conceive a healthy child. -
QuestionCan I get pregnant with PCOS without treatment?Joshua U. Klein, MD, FACOGDr. Joshua U. Klein is a board certified Reproductive Endocrinologist, an Assistant Clinical Professor at the Icahn School of Medicine at Mount Sinai, and the Co-Founder of Extend Fertility. He specializes in IVF, egg freezing, infertility, fertility preservation, artificial insemination, and treating polycystic ovarian syndrome (PCOS). Dr. Klein has been published in numerous peer-reviewed academic journals such as Science, Fertility and Sterility, and Obstetrics and Gynecology. He holds a BA in English from Yeshiva University and an MD from Harvard Medical School.
Board Certified Reproductive EndocrinologistYes! Working with a nutritionist to craft a low-carbohydrate diet with higher levels of proteins and healthy fat is often helpful. Usually, optimizing health will lead to an increase in fertility potential.
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Warnings
- Do not get someone pregnant unless you have talked with them about it and are both sure you are ready for parenting. Having a child before you're ready could cause a lot of strain, both physically and emotionally.⧼thumbs_response⧽
- You will need to have unprotected sex to get them pregnant, so make sure neither you nor your partner are carrying any STIs before you do.⧼thumbs_response⧽
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References
- ↑ http://time.com/5360032/boxers-briefs-sperm-count-study/
- ↑ https://www.hsph.harvard.edu/news/hsph-in-the-news/less-processed-meat-more-fish-and-exercise-may-boost-sperm-count-quality/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/fertility/art-20047584
- ↑ https://www.hsph.harvard.edu/news/hsph-in-the-news/less-processed-meat-more-fish-and-exercise-may-boost-sperm-count-quality/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/fertility/art-20047584
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6693933/
- ↑ https://www.hsph.harvard.edu/news/hsph-in-the-news/less-processed-meat-more-fish-and-exercise-may-boost-sperm-count-quality/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3164266/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/fertility/art-20047584
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/10702864
- ↑ https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/fertility/art-20047584
- ↑ https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/how-to-get-pregnant/art-20047611
- ↑ https://www.mayoclinic.org/diseases-conditions/low-sperm-count/diagnosis-treatment/drc-20374591
- ↑ https://www.mayoclinic.org/diseases-conditions/low-sperm-count/diagnosis-treatment/drc-20374591
- ↑ https://www.mayoclinic.org/healthy-lifestyle/getting-pregnant/in-depth/fertility/art-20047584
- ↑ https://www.nhs.uk/conditions/low-sperm-count/
- ↑ Joshua U. Klein, MD, FACOG. Board Certified Reproductive Endocrinologist. Expert Interview. 20 August 2021.
- ↑ https://thewell.northwell.edu/when-getting-pregnant-isnt-easy
- ↑ Joshua U. Klein, MD, FACOG. Board Certified Reproductive Endocrinologist. Expert Interview. 20 August 2021.
- ↑ Joshua U. Klein, MD, FACOG. Board Certified Reproductive Endocrinologist. Expert Interview. 20 August 2021.
About This Article
Article SummaryX
To get a woman pregnant, make sure you eat a balanced diet, rich in vegetables, whole grains, and lean proteins, which will help improve your sperm count. In addition to eating a healthy diet, try to exercise for at least 3 hours a week, since this gives you a testosterone boost and a higher sperm count. Work with your partner to track her ovulation so you can figure out the best times to try and conceive. When your partner ovulates, try to have sex at least once a day during that week to improve your odds. Many couples don’t get pregnant for a year or two, so don’t be discouraged and keep trying. For more tips, including how to improve your sperm count by wearing the right underwear, read on!
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Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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