“We’ve been looking at sperm as long as we’ve been looking at anything under a microscope, and yet, we still don’t know a lot,” Shah, obstetrician and chief medical officer at Maven, a digital clinic serving women and families, tells Fortune. 

Not enough men are getting routine semen analyses to test the health of their sperm, says Shah, despite that 50% of infertility cases are linked to men’s health. Between 18% and 27% of the time, men aren’t tested during an evaluation of infertility. In the data he’s analyzed, Shah says about a third of IVF cycles occur without adequate testing of the sperm. 

Doctors evaluate semen by examining its volume, sperm count, shape, and activity. “It’s a really important biomarker for men’s health,” says Shah, adding that the health of sperm helps draw a clearer picture of a man’s overall health and well-being. Often, sperm can show the signs of metabolic health issues first and should function as a “check engine light,” Shah says.  

“When people’s menstrual cycles are off because there’s a monthly sign, it’s often tied back to something going on,” Shah says. “It’s just that men’s cyclical reproductive system is not as visible.”

More men getting tested can not only shed light on their health but also help alleviate pressure on women who are trying to conceive, and potentially point to less costly paths than IVF. 

The financial and emotional burden of fertility care is real and disproportionately impacts women. A recent survey, published last week, conducted by Maven, looked at the hidden costs of fertility care. In the survey of over 1,000 women in the U.S., three in four said they experienced financial strain when navigating fertility treatments, with 83% cutting back on expenses and over half dipping into their savings. Over half, 65%, felt that the burden of infertility lay on their shoulders alone, and 52% say the journey has had a negative impact on their relationship.

“Women end up becoming the surrogate for what is a male issue,” Shah says. “Fertility in general has always been pinned on the woman, and that makes no sense. When people end up undergoing IVF, it is the woman who ends up taking the medications, and it’s the woman who ends up undergoing the procedures.” 

While the health of a woman’s eggs is largely fixed, there is a lot men can do to improve the health of their sperm, with changes seen in fewer than 60 days, Shah says. 

“Sperm regenerates every 30 to 60 days. It’s extremely sensitive to metabolic health and environmental exposures,” he says. “Sperm, we’ve seen, can be sensitive within 60 days to a better diet, for example, or exercising more.”

Many men, though, are reluctant to get a semen analysis when it has to be done in a clinic setting. But today, more at-home tests are available. While there are necessary protocols to follow around transportation and temperature when delivering samples, it’s a way for more men to play an active role in fertility.

“There’s something about being on a fertility journey and actually seeing your semen parameters. It’s very motivating to men,” Shah says. “If you live a healthier lifestyle, you’ll produce sperm better.” 

Here are the top three lifestyle habits that can help improve sperm count, quality, and mobility. 

A healthy diet

Diet is key to healthy sperm. “Men are very motivated by their count and by the mobility, like how wiggly [their sperm] are,” Shah says. “It also turns out those things are really sensitive to diet.”

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One study finds that men who follow a Mediterranean diet, which consists mainly of plant-based foods, fruits, vegetables, legumes, and lean meats, are close to three times more likely to have healthy sperm. Men who eat less processed and red meats, a pillar of the Mediterranean diet, had higher sperm counts, Shah previously explained in a blog post. 

Exercise 

While there’s no way to quantify how much exercise will benefit your sperm health, moving in general is essential. 

National guidelines recommend at least 150 minutes per week of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise. 

“We all have opportunities to be healthier than we are, but for men who have sort of borderline parameters, losing a little bit of weight, eating a little bit better, exercising a little more, can actually make a profound difference,” Shah says. 

Not smoking 

Smoking routinely can also negatively impact the health of sperm. 

“Smoking and pot are really bad for sperm, and a lot of people might smoke casually,” Shah says. “Even a little bit of a reduction can make a huge difference.”

Finding ways to optimize your health and take preventive measures toward relieving the burden infertility has created for people is something all men can begin to think more about.  

“Every dollar spent on male fertility would probably save two in IVF costs,” Shah says.