The term "sperm" refers to eggs and sperm in the context of preparing for pregnancy. After the Start of Winter, it's a good time to systematically implement lifestyle changes that improve the quality of gametes. This article provides a winter checklist for both men and women.

1. Women: Three things to keep in mind when nurturing eggs

1. Stable sleep patterns

Ensure 7–8 hours of sleep, trying to go to bed before 11 PM. Sleep is a "regulator" of endocrine functions, and disrupted sleep can directly affect ovulation.

2. Stable metabolism

In winter, people are prone to storing excess fat, especially those with PCOS. It's important to control sugar intake and weight. A stable metabolism ensures stable ovulation.

3. Stable emotions

In winter, daylight hours are shorter, leading to lower mood levels. Moderate outdoor activities, social interaction, and exposure to sunlight help support egg production.

2. Men: Three things to keep in mind when nurturing sperm

1. Control body temperature

Sitting for long periods, wearing tight clothing, taking saunas, or staying in warm rooms can increase scrotal temperature. Get up every hour or so, and wear loose, breathable underwear.

2. Control habits

3. Control weight

Overeating can raise scrotal temperature and disrupt hormone levels. Losing 5%–10% of body weight can improve these issues.

3. Joint efforts between partners

• Balanced nutrition: Quality protein, vegetables, fruits, and moderate amounts of nuts;
• Regular exercise: 3–5 times a week of low-intensity aerobic activity;
• Supplements as needed: Folic acid (for women), zinc and selenium (for men). Consult a doctor before taking any supplements;
• Avoid toxins: Quit smoking, limit alcohol consumption, and use supplements carefully.

4. Calculate your timeline carefully

Sperm production takes about 74 days, and it also takes time for eggs to be ready for ovulation. It takes at least 2–3 months to see results from improving lifestyle habits. The Start of Winter is a great time to start.

5. A reminder from Leila:

No matter how well a checklist is laid out, it cannot replace proper evaluation. If you know that your ovarian reserve is declining or you have severe oligospermia or asthenospermia, please seek medical attention. Don't treat "nurturing" as a substitute for "treatment".