Researchers in Iran studied 300 men who couldn’t have children and compared them to 300 men who could. They looked at eight different healthy lifestyle habits including diet, exercise, sleep, stress levels, and smoking. Men who followed the most healthy habits had about 45% lower chances of infertility compared to those who followed the fewest habits. The study suggests that living a healthier overall lifestyle—rather than focusing on just one habit—might help men improve their fertility. This is important because it shows that small improvements across multiple areas of life could make a real difference.

The Quick Take

  • What they studied: Whether men who follow healthy lifestyle habits (eating well, exercising, sleeping enough, managing stress, not smoking) are less likely to have fertility problems
  • Who participated: 600 Iranian men total: 300 men who couldn’t have children and 300 men who could have children. All were adults of reproductive age.
  • Key finding: Men with the healthiest overall lifestyle habits had 45% lower odds of infertility compared to men with the least healthy habits. Interestingly, managing stress and psychological distress appeared to be the most important single factor.
  • What it means for you: If you’re a man concerned about fertility, focusing on overall healthy habits—especially managing stress—may help. However, this study shows connection, not proof of cause-and-effect, so talk to a doctor about your specific situation.

The Research Details

This was a case-control study, which means researchers compared two groups of men: those with infertility problems and those without. They asked both groups detailed questions about their lifestyle habits using validated questionnaires (surveys that have been tested for accuracy). The researchers created a “healthy lifestyle score” by combining eight different factors: what men ate, their eating habits, how much they exercised, sleep quality, smoking status, depression, anxiety, and overall stress levels. This combined score was more important than looking at any single factor alone.

The study was conducted in Iran and included 300 men diagnosed with infertility (confirmed by a fertility specialist using official WHO standards) and 300 fertile men as a comparison group. The researchers then analyzed whether men with higher healthy lifestyle scores were less likely to have infertility problems.

This research approach matters because it looks at how multiple healthy habits work together, not just one habit in isolation. Real life is complicated—people don’t just exercise or just eat well. By measuring a combined healthy lifestyle score, researchers can better understand what actually helps men in real-world situations. The case-control design is efficient for studying infertility because it compares men who already have the condition to those who don’t.

This study has several strengths: it used validated questionnaires (tested survey tools), included equal numbers of men with and without infertility, and used official WHO criteria to diagnose infertility. However, because it’s a case-control study, it shows association (connection) but not definite cause-and-effect. The study was conducted only in Iran, so results may not apply equally to all populations. The researchers adjusted their analysis for other factors that could affect results, which strengthens the findings.

What the Results Show

Men in the highest healthy lifestyle category had 45% lower odds of infertility compared to men in the lowest category. This means if you imagine 100 men with the lowest healthy lifestyle scores, about 56 would have infertility problems. Among 100 men with the highest healthy lifestyle scores, only about 31 would have infertility problems (based on the study’s numbers).

When researchers looked at individual lifestyle factors separately, low psychological distress (meaning less stress and worry) was the strongest single factor associated with lower infertility odds. Men with low psychological distress had about 51% lower odds of infertility.

Interestingly, the healthy lifestyle score worked best for men at a normal weight. Normal-weight men with the highest healthy lifestyle scores had 70% lower infertility odds compared to normal-weight men with the lowest scores. However, this protective effect wasn’t seen in men who were overweight or obese, suggesting that weight status may interact with lifestyle factors.

The study found that while individual factors like diet, exercise, and sleep quality didn’t show strong individual associations with infertility when analyzed alone, the combined effect of all these factors together was significant. This suggests that a holistic approach to health—improving multiple areas at once—may be more effective than focusing on just one habit. The finding that psychological distress was the strongest individual factor highlights the important connection between mental health and reproductive health.

Previous research has shown that individual lifestyle factors like smoking, obesity, and poor diet can affect male fertility. This study builds on that knowledge by showing that the combination of multiple healthy habits appears more protective than any single habit alone. The emphasis on psychological distress as a key factor aligns with growing research showing that stress and mental health significantly impact reproductive function in men.

This study shows association but cannot prove that healthy lifestyles cause better fertility—only that they’re connected. The study was conducted only in Iran, so results may not apply equally to other populations with different genetics, diets, and healthcare systems. The study relied on men’s self-reported information about their habits, which can be inaccurate. Additionally, the study didn’t measure some factors that could affect results, such as environmental exposures or certain medical conditions. The lack of association in overweight and obese men needs further investigation to understand why.

The Bottom Line

If you’re a man concerned about fertility, consider adopting multiple healthy habits together: manage stress through relaxation techniques or counseling, maintain a healthy weight, eat a balanced diet, exercise regularly, get adequate sleep, and avoid smoking. The evidence suggests this combined approach may help, though it’s not a guarantee. Confidence level: Moderate—this study shows connection but not definitive proof. Always consult with a fertility specialist or doctor about your individual situation.

This research is most relevant for men who are concerned about fertility or having difficulty conceiving. It’s particularly relevant for men at normal weight, as the study showed stronger benefits in this group. Men who are overweight or obese should still pursue healthy habits for overall health, but may need additional medical evaluation for fertility concerns. Partners of men with infertility concerns should also understand that lifestyle factors may play a role.

Improvements in fertility from lifestyle changes typically take several months to a year to become apparent, since sperm production cycles take about 3 months. Stress reduction and mental health improvements may happen faster (weeks to months), while weight loss and fitness improvements typically take 2-6 months to show meaningful changes.

Want to Apply This Research?

  • Track a combined “healthy lifestyle score” by monitoring: daily stress levels (1-10 scale), minutes of physical activity, sleep hours, meals with vegetables/fruits, and smoking/non-smoking days. Calculate a weekly average across all five categories to see your overall lifestyle trend.
  • Start with stress management since it showed the strongest association: use the app’s meditation or breathing exercise feature for 10 minutes daily, log your stress level before and after, and track how this correlates with other health metrics over 8-12 weeks.
  • Create a dashboard showing your combined healthy lifestyle score updated weekly, with individual breakdowns for stress, activity, sleep, nutrition, and smoking status. Set monthly goals to improve 1-2 areas at a time rather than trying to change everything at once.

This research shows an association between healthy lifestyle habits and lower infertility rates but does not prove that lifestyle changes will cure infertility. Infertility can have many causes, including medical conditions that require professional treatment. If you’re experiencing fertility concerns, consult with a fertility specialist or urologist for proper evaluation and personalized treatment recommendations. This information is for educational purposes and should not replace professional medical advice. Individual results vary, and lifestyle changes work best as part of a comprehensive fertility treatment plan when needed.