Male fertility depends on having the capacity to produce healthy sperm. The quantity of sperm in a sample of semen is known as the sperm count. One of the main factors contributing to male infertility is low sperm count. The standard definition of a healthy sperm count is 15 million sperm per ml (ml) of semen and a minimum of 39 million sperm per ejaculate. There are several things you can do to raise your sperm count if it is low. We will go into great detail about how to increase sperm count in this article.
1) Eat a healthy diet:
For overall health, including fertility, a healthy diet is crucial. The number of sperm can be increased by eating a diet high in fruits, vegetables, lean proteins, whole grains, and healthy fats. Avoiding processed foods, sweetened beverages, and binge drinking can all be beneficial. Antioxidants like vitamin C, vitamin E, and selenium have been shown in some studies to increase sperm count and quality. These nutrients are found in abundance in citrus fruits, nuts, seeds, and dark leafy greens.
2) Exercise regularly:
Regular physical activity can enhance general health, which in turn can enhance sperm count. It has been demonstrated that exercise raises testosterone levels, which may increase sperm production. Overtraining, however, should be avoided because it can have the opposite effect and lower testosterone levels. On most days of the week, try to get in at least 30 minutes of moderate exercise.
3) Manage stress:
Sperm count and fertility can both be negatively impacted by stress. Hormonal imbalances brought on by extreme stress can have an impact on sperm production. Inflammation brought on by stress can harm sperm cells. Exercise stress reduction techniques like yoga, meditation, or deep breathing exercises can increase sperm count.
4) Get enough sleep:
The general health of a person, including fertility, depends on getting enough sleep. Men who sleep less than six hours per night have lower sperm counts than men who sleep more, according to studies. To increase sperm count, aim for seven to eight hours of sleep each night.
5) Maintain a healthy weight:
Obesity and being overweight can have a negative effect on sperm count and fertility. Sperm count can be increased by losing weight through a balanced diet and regular exercise. It's critical to maintain a healthy weight because, on the other hand, being underweight can also have a detrimental effect on fertility.
6) Avoid exposure to toxins:
Toxins like lead, pesticides, and other chemicals can have a negative effect on sperm count. Increasing sperm count can be achieved by avoiding exposure to these toxins. Among the ways to protect yourself from toxins are:
( Eating organic foods )
( Avoiding canned foods and beverages )
( Using natural cleaning products )
( Using natural personal care products )
7) Quit smoking:
Smoking can negatively impact fertility, including sperm count. Studies have shown that smokers have lower sperm counts than non smokers. Quitting smoking can help improve sperm count and overall fertility.
8) Limit alcohol consumption:
Alcohol abuse can have a negative effect on fertility, including sperm count. To increase sperm count, alcohol consumption should be kept to a minimum. Men should limit their alcohol consumption to two drinks per day, according to the American Society for Reproductive Medicine.
9) Consider supplements:
Several supplements, including the following, may increase sperm count.
1) Zinc: The production of healthy sperm depends on zinc. Studies have demonstrated that taking zinc supplements can enhance sperm motility and count.
2) Folic acid: Sperm count and overall fertility both benefit from folic acid. Folic acid supplements have been shown to increase sperm motility and count in studies.
3) CoQ10: Antioxidant CoQ10 may enhance sperm motility and count.
Before taking any supplements, it's crucial to speak with your doctor because some supplements may interact with other medications.