1, participate in more exercise: research has shown that excessive obesity in the male body can lead to increased temperature in the groin, which can damage the growth of sperm and lead to infertility. Therefore, weight control within the standard range can improve the quality of sperm. However, exercise should be moderate in intensity; strenuous exercise, such as marathons and long-distance cycling, can still raise the temperature of the testicles and disrupt the cool environment needed for sperm growth. Cycling can also put the fragile blood vessels of the outer capsule of the testicles at risk, so it is advisable to wear padded shorts when cycling and to choose a bicycle with good shock absorption. 2, less to sauna, steam bath: high temperature steam bath directly harm sperm, but also inhibit sperm production. 3, quit smoking: data show that 44% of people believe that smoking is the most important factor in the decline of sperm count, so it is imperative to quit smoking. 4, moderate drinking: large amounts of alcohol can lead to a decline in sperm quality, men should strictly follow the recommended amount of 14 to 28 standard cups (containing 8 to 9 grams of alcohol) per day, women halved to perform. 5, less use of cosmetics: cosmetics widely contain a phthalate substance, can interfere with endocrine, so that the number of male sperm decreased, low motility and abnormal morphology. 6, say no to narcotics: narcotics, drugs, etc. are also extremely harmful to sperm and will last a long time. 7, relax your mind: too much mental stress also has a negative impact on the growth of sperm. So men should do something to relax themselves, such as taking a walk, taking a shower, etc., and then enjoy sex. 8, put the phone in the top pocket: cell phones in the pants pocket, laptops on the knee, wearing tight pants can raise the temperature of the scrotum and hurt sperm, so you should put the phone in the top pocket. 9, eat more green vegetables: green vegetables contain vitamin C, vitamin E, zinc, selenium and other components that are conducive to sperm growth. Nuts, fish rich in omega 3 fatty acids, should also eat more, conducive to the growth of sperm cells. 10, eat more food with high melanin content: such as black beans, black rice, black sesame, walnuts, black fungus, etc.