In Pakistan, male fertility issues are more common than most people think, and men are now realizing that everyday habits can directly affect fertility. Your food, sleep patterns, stress management, and physical activity can affect your fertility.
So, what if a few simple changes could help you improve fertility naturally? Let’s find out!
First things first: What is male infertility? It is a condition in which a man has difficulty fathering a child naturally, even after having unprotected intercourse for one year. Male fertility depends on the testicles, which are responsible for producing healthy sperm with normal quantity, motility, and shape.
Now let’s explore the simple lifestyle changes that can boost male fertility and improve sperm health.
Male fertility is more than just a sperm count — it includes sperm motility (movement), morphology (shape), and DNA structure. Poor diet, lack of sleep, smoking, or stress can all disrupt these.
The good news? Lifestyle changes can make a real difference. That’s why many men take food supplements for male fertility to increase their chances of conception.
So, are your daily habits supporting or silently harming your fertility?
The symptoms related to male fertility include:
Large or bulging veins in the scrotum (varicocele)
Pain or a noticeable lump in the testicles
Smaller or firmer testicles
Reduced body or facial hair growth
Abnormal breast growth or nipple discharge
Recurrent respiratory infections
Decreased sense of smell
Erectile dysfunction
Decreased sex drive or libido
Premature ejaculation
Other problems with ejaculation
If you notice any of these symptoms or are facing challenges with conceiving, you can consider taking a male fertility test. Several male fertility tests are available that can effectively help diagnose the problem before starting any male fertility treatment.
What you put in your body directly affects your health. A balanced diet is one of the most important factors that determine sperm health and overall male fertility. Essential nutrients like zinc, vitamin C, selenium, and omega-3 fatty acids support testosterone levels and sperm quality.
Fertility-boosting foods include:
Fatty fish, such as salmon, trout, and others.
Nuts and seeds like walnuts, brazil nuts, pumpkin, chia, and flaxseeds.
Fruits like oranges, guavas, bananas, pomegranates, and dark berries.
Green leafy vegetables, such as spinach, kale, fenugreek leaves, and others.
Whole grains like quinoa, millet, oats, whole wheat, and brown rice.
Dairy, like eggs.
If you think your daily meals lack variety, consider taking a fertility supplement for men or a well-rounded supplement like ACTIVIT—the best multivitamin in Pakistan that provides 24 essential nutrients to bridge your nutritional gaps.
Studies have shown that moderate exercise promotes semen quality, hormonal balance, testosterone levels, and metabolic health. But, how? Physical activities, such as jogging, cycling, swimming, and strength training, increase blood circulation, thereby regulating hormonal balance.
But be careful — intense physical activity may negatively impact sperm quality and testosterone levels. Therefore, aim for 30 to 60 minutes of moderate activity 3 to 5 times a week.
Did you know that poor sleep can lower testosterone levels overnight? Men who sleep less than 6 hours a night often experience lower sperm count and energy. Another important factor that affects fertility is “stress.” Chronic stress raises cortisol levels, which directly suppresses testosterone. Try deep breathing, prayer, light exercise, or even a digital detox to manage stress.
Simply put, stress and sleep patterns are linked to infertility because they directly affect your brain’s ability to regulate hormones that control sperm production and overall male fertility.
Excessive heat around the testicular area can reduce sperm count. For example, long laptop sessions on your lap, tight jeans, and hot tubs can increase your heat exposure and negatively affect your fertility.
Additionally, chemicals like pesticides, plastic containers, and industrial chemicals can disrupt hormones that regulate fertility. That is why doctors suggest using glass bottles and consuming organic food.
Smoking, alcohol, and recreational drugs are some of the strongest enemies of male fertility. They reduce blood flow, damage sperm DNA, and lower testosterone levels. Even cutting back or quitting these habits can dramatically improve fertility within a few months — your body regenerates faster than you think.
Even with a good diet, you may still miss out on essential nutrients or adequate amounts of vitamins and minerals needed for optimal reproductive health. The food supplements for male fertility include zinc, selenium, CoQ10, B vitamins, vitamin D, and inositol. Mostly male fertility supplements in Pakistan and male fertility boosters provide these nutrients in their formulations.
Or you can also go for a complete multivitamin like ACTIVIT, which provides complete nutritional support.
With 24 essential vitamins and minerals in their bioavailable and active forms, ACTIVIT provides maximum absorption in your body, indirectly supporting male fertility. It provides nutrients, such as:
Vitamins…
Vitamin B9 as L-Methylfolate — for sperm DNA integrity.
Vitamin D as Cholecalciferol — for sperm motility and testosterone regulation.
Vitamin C as Liposomal Vitamin C — for sperm count and motility.
Vitamin E as D Alpha Tocopherol Acetate — for sperm DNA and function.
Minerals…
Zinc as Zinc Bisglycinate — for sperm count, sperm development, and testosterone production.
Selenium as L-Selenomethionine — for sperm motility and viability.
Other Supplements…
CoQ10 as Ubidecarenone — for sperm quality and motility.
Along with the nutrients that may support fertility, ACTIVIT also includes other essential vitamins and minerals that contribute to overall men’s health. Although it is not a male fertility supplement, ACTIVIT provides all nutrients to help support general male wellness and daily nutritional needs.
Tip: Choose halal-certified, DRAP-approved multivitamin supplements like ACTIVIT that also follow international standards, such as JECFA, USP, ISO, GMP, and NSF.
However, if you are specifically looking for male fertility supplements or testosterone supplements in Pakistan, the quality standards remain the same.
Follow healthy habits for male fertility. What habits, you may ask? Take plenty of water throughout the day. Why? Dehydration or water deficiency can thicken semen and impair sperm motility, so staying well-hydrated is important for healthy fertility.
Thus, if you feel your diet is not providing enough nutrients to support fertility, you can consider taking male fertility supplements in Pakistan.
Improving male fertility in Pakistan is possible with simple lifestyle changes, proper nutrition, and trusted fertility supplements for men. By focusing on sperm health, managing stress, and supporting overall well-being with a multivitamin like ACTIVIT, men can naturally boost fertility and increase their chances of conception.
Yes, you can have an idea of fertility initially with an at-home male fertility test kit. For a complete assessment, additional diagnostic tests are performed at the lab, such as:
Semen analysis
Scrotal ultrasound
Hormone testing
Genetic tests
Post-ejaculation urinalysis
Testicular biopsy
To boost male fertility, follow the tips below:
Eat a healthy diet.
Take fertility supplements for men with zinc, omega-3, folate, and antioxidants.
Exercise moderately, sleep well, and manage stress.
Quit smoking and avoid alcohol.
Stay hydrated and avoid environmental toxins.
Maintain a healthy weight.
Male fertility supplements can support sperm health, while a balanced multivitamin like ACTIVIT can help cover other essential nutrients. A multivitamin like ACTIVIT provides essential nutrients that support not only reproductive health but overall well-being.
Yes. Smoking lowers sperm count, motility, and damages sperm DNA; however, quitting can help improve male fertility naturally.
Low sperm count, poor motility, abnormal sperm shape, and low semen volume are symptoms of male infertility. There may be some other reasons for male fertility, like low testosterone, fatigue, and difficulty in conceiving.
While not all cases can be fully cured, early diagnosis and proper treatment of male infertility can help. The male fertility treatments, including lifestyle changes, addressing medical issues, using fertility supplements for men, and assisted reproductive technologies like IVF, can increase the chances of conception.
There are multiple reasons for male infertility, such as:
Lifestyle factors (smoking, alcohol, obesity, and stress).
Diet and nutrition (essential nutrient deficiencies can be cured with male fertility supplements).
Heat and environmental toxins (tight clothes and chemicals).
Hormonal imbalance (low testosterone and thyroid issues).
Genetic factors (may affect DNA, sperm production, or quality).
Medical conditions (varicocele, infections, and blocked reproductive tract).
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