Australian men are being urged to take a more active role in fertility planning, as experts warn that age and lifestyle choices are significantly reducing their chances of becoming fathers.
Despite male infertility contributing to roughly one-third of all fertility challenges, many men fail to make important lifestyle changes before trying to conceive. The average age of Australian fathers is now 33.8, up from 29 in 1977, and experts say this rising age adds to the risks.
Emma Ebinger, National Scientific Director at Adora Fertility, says it’s time to stop viewing fertility as only a woman’s issue. She stresses the importance of shared responsibility.
“Men often don’t give enough thought to how their habits can affect fertility,” Ms Ebinger told news.com.au. “Their role is just as important.”
She explains that sperm takes around two and a half months to form, and during that time, its quality is shaped by lifestyle factors like smoking, alcohol, drug use, diet, and stress levels.
Vaping, often viewed as a safer alternative to smoking, may be just as harmful. Studies have linked e-cigarette use to lower sperm count, reduced movement, and DNA damage.
“These effects are part of what’s known as epigenetics,” she said. “They can alter sperm DNA, which contributes 50 percent of the blueprint for a developing baby.”
Ms Ebinger also warns about “endocrine-disrupting chemicals” found in plastics, solvents, paints, personal care products, and some textiles. These substances can interfere with hormones essential for sperm production.
“It’s difficult to avoid them completely,” she noted, “but simple actions like not reheating food in plastic containers or avoiding disposable plastic bottles can help reduce exposure.”
Temperature is another factor. Sperm production requires slightly cooler conditions than the body’s core temperature, which is why testicles are located outside the body. Frequent use of hot tubs, saunas, or long hot baths can hinder fertility by raising scrotal temperature.
So what steps should men take to improve their fertility?
Ms Ebinger recommends men begin making lifestyle changes at least three months before trying to conceive. This includes quitting smoking, avoiding recreational drugs, cutting back on alcohol, eating a whole-food diet, exercising regularly, and getting good sleep.
“It’s also a good time to schedule a general health check-up with a GP,” she said. “Any existing health issues should be addressed early.”
Some research also supports the use of antioxidant supplements, which may improve sperm health. But Ms Ebinger cautions that supplements should support, not replace, a healthy lifestyle.
One couple, Karlee and Jason Sondergeld from Townsville, knows firsthand how vital these changes can be. After two years of struggling with infertility, they welcomed their baby Rylan via IVF in December 2023.
Both aged 30, the couple committed to improving their overall health.
“We wanted to give ourselves the best possible chance to start a family,” they said. “We researched male fertility and made changes—improving our diet, managing stress, getting better sleep, cutting alcohol, and taking quality supplements.”
These changes, they say, gave them more energy, better mental clarity, and helped prepare them for the journey ahead.
Jason said staying involved and supportive was key during the emotionally challenging process.
“As a male partner, it can feel helpless at times, especially when your partner goes through most of the physical steps,” he said. “But staying engaged made a big difference.”
Now, the couple encourages others facing fertility challenges to focus on their health and support each other.
“Even if you’re just beginning to consider IVF, small lifestyle changes can make a big difference—physically and mentally,” they said.
“Be kind to yourselves. You’re not failing—you’re just on a different path to parenthood. And that path is still powerful and full of love.”
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