Avoid fast foods

We all know by now that fast food isn't good for us, but if you absolutely have to, then next time you're thinking about ordering a burger, make it a fish one rather than beef. Fish is high in omega-3 (a fatty acid) and scientific evidence proves that it not only helps brain function and improves cholesterol, but more importantly for sex, aids circulation.

Sunflower seeds

Sunflower seeds are bursting full of the energy-boosting vitamin B1 and will improve your stamina in the sack. Keep a bowl of them next to your desk to snack on and feel your energy soar. Just wait until you get home to use it up! B1 can also be found in other foods such as tuna, asparagus and spinach.

Nuts intake

High energy equals good sex and nuts are chock-a-block of B3, a vitamin that aids in beauty, emotional stability and energy. B3 will also help your erection as it increases blood flow and controls your blood sugar. Mix up some unsalted cashews and peanuts with your sunflower seeds and there in lies the perfect sex snack.

C your way to better sex

It's common knowledge that vitamin C is good for your immune system, but it will also help you maintain longer, harder erections by aiding your blood flow. Start the day by popping 1000mg or diluting a Berocca tablet into a glass of water and drink your way to better sex. This potent little antioxidant will also help stave off any radicals that try to damage the cells in your nether regions.

Aviod excess alcohol intake

While alcohol can increase our desire and, by reducing tension, enhance our enjoyment of sex, in men, large sessions on the booze will block the nerves necessary for erection. We've all been there — too much beer makes for a soft and humiliating end to the night. But longer term, alcohol abuse can cause irreversible erectile dysfunction by damaging blood vessels and deadening the nerves that control erections. So drink in moderation and remember to eat healthily.

Alcohol and male fertility do not go together. Excessive drinking is a major cause of impotence. Reducing your consumption of alcohol is an excellent way to improve your sperm health

Reduce Smoking

While smoking doesn't reduce a man's sperm count, it does damage sperm DNA, which can lead to birth defects in children. Because it takes three months for sperm to fully form, it is crucial to stop smoking at least three months prior to trying to conceive.

Enjoy some sun

Being in the sun has been linked to increased levels of testosterone, which in turn affects the production of healthy sperm. Sunshine has also been linked to lower production levels of melatonin, which is known to reduce male fertility.

Don't try too hard

Ejaculating more than twice a day can be harmful to male fertility. This is because it takes time for sperm levels to rise again after ejaculation has occurred. However, while you shouldn't overdo it, it is also important to have intercourse with your partner on a regular basis in order to improve your chances of getting pregnant, as sperm that is not ejaculated becomes old and therefore less fertile.

Weight check

A body mass index (BMI) of less than 20 can lead to male infertility, while any BMI above 25 can reduce a man's sperm count by 22%. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared. This means that maintaining a healthy weight is crucial to increasing male fertility. A healthy diet combined with regular exercise is the best way to achieve this goal. Foods rich in antioxidants are particularly important for a man's sexual reproductive health: foods rich in vitamin A (such as cheese), in vitamin C (citrus fruits) and in vitamin E (sunflower seeds) are particularly important, as are foods rich in zinc (oysters) and folic acid (broccoli). These foods are so crucial to male fertility enhancement because they help to repair damage done to the sperm of a man's DNA. Exercise helps to reduce stress, which has been linked to fertility problems in both men and women

Go herbal

Green tea and gingko have been linked to male fertility enhancement. Green tea boosts overall energy and health, while gingko increases circulation to the capillaries, resulting in improved sexual energy as well as improved sexual performance.

Don't do drugs

Drugs have an extremely detrimental effect on male fertility. For example, marijuana lowers a man's sperm count as well as his seminal fluid, while increasing the number of abnormal sperm that he produces.

Avoid heat

Prolonged or repeated exposure of the testicles can have a negative effect on the production of sperm. Avoid wearing tight-fitting underwear or pants, as well as taking hot baths. It is also advised not to place a laptop on your actual lap for long periods of time.

Try to Relax

Fifteen percent of men have a lowered sex drive due to stress, while 5% of men have sexual impotence due to the same cause. Regular exercise can help alleviate stress since it helps to boost the immune system while improving circulation.