Ways to boost male fertility and increase sperm count
Most men do not feel the need to consistently be aware of their sexual health especially the aspects that play a crucial role in pregnancy – fertility and sperm count.
If you have a low sperm count, the chance of fertilizing an egg will be quite low. A normal sperm count is usually from 15 million to 200 million sperm or more per millimeter of semen. This means that any sperm below 15 million is regarded as a low sperm count.
Infertility is the inability to get pregnant or stay pregnant after at least one year of trying. Male infertility is when a man is incapable of getting his female partner pregnant.
Male Infertility can be linked to certain male problems such as low sperm count and quality of semen. There are ways you can take to boost fertility and up your chances of fertilizing an egg.
These ways are natural. They are very easy diet and lifestyle changes that can help boost fertility and increase sperm count. But before we get into these steps, let’s better understand male infertility and sperm count.
Infertility and low sperm count can have causes that are dependent on factors such as genetics, diseases, general health fitness, and diet contaminations. Low sperm count which is any sperm below 15 million could be caused by:
- Injury or damage to the testicles
- Thyroid problems
- Sexually transmitted infections
- Prior surgeries
- A vasectomy
- Smoking and alcohol consumption
- Certain medications
- Inflammation of the testicle
- Delayed ejaculation
Most men do not experience low sperm count symptoms other than infertility. But if any of the below symptoms apply to you, we advise you to consult a healthcare provider, says a fertility specialist.
- Firm testicles
- Pain or swelling around the testicles
- Low sex drive
- The onset of hormonal issues such as changes in hair growth
- Ejaculation problems
- Difficulty in maintaining or even getting an erection
There are certain factors responsible for healthy sperm. A healthy sperm has a normal sperm count and can fertilize an egg and cause pregnancy.
One of the factors that determine a healthy sperm is Quantity. If you ejaculate, then it’s possible you may be fertile. The quantity of sperm is quite noticeable after ejaculation (semen from your penis). A healthy sperm count is 15 million or more per millimeter of semen. The more semen you deposit, the more chances of at least one sperm traveling till an egg is fertilized.
Another factor that defines a healthy sperm is Motility. The movement of sperm is very necessary for pregnancy. Sperm has to move or swim through the cervix, to the uterus, and then the fallopian tube of a woman.
If the sperm does not move effectively or even move at all, fertilization cannot occur. Although it is quite normal for most sperm to not move at least, 40 percent or more needs to move for you to be considered fertile.
The last factor for a healthy sperm is Shape otherwise known as morphology. Healthy sperm is shaped this way: a round head with long and strong tails. The more properly shaped sperm, the more fertile you are.
Now that you are well versed on infertility and sperm count, we can proceed to the ways you can actually pump out healthy sperm and boost sperm count.
These ways include food, lifestyle changes, supplements, etc.
- Eat Healthily What you eat has a great effect on your sperm and the factors influencing its health. While there is good food for sperm health, there are bad foods that affect the health of the sperm.
For instance, processed meats, fried foods, sweets, caffeine, alcohol, pizza are foods you should steer clear from. Eating foods high in saturated fats, trans fat, soy, and sugar can have a negative impact on sperm quantity, function, and motility.
What you need to eat daily are fertility-boosting foods and sperm-boosting foods. Such foods are rich in vitamins C, D, and E. Other nutrients include zinc, folate, selenium, and omega-3 fatty acids.
Also, consume foods rich in antioxidants. These foods include fruits, vegetables, nuts, healthy fats, etc. Healthy home cooking is important for the overall functioning of the sperm and can help to boost fertility.
So, to up, your chances of getting your female partner pregnant, eat healthy and nutrient-dense foods.
- Vitamin C: foods loaded with vitamin C that helps to boost fertility and sperm count include tomatoes, oranges, spinach, broccoli, potatoes, bananas, berries, etc.
- Nuts: nuts are outstanding when it comes to boosting sexual health. Nuts suitable for sperm health include walnuts, hazelnut, and almonds.
- Lycopene: foods rich in antioxidants such as lycopene should be a must-have. Food rich in lycopene includes guava, tomato, watermelon, papaya, asparagus.
- Vitamin D: asides the sun, there are food sources of vitamin D that are great for sperm health. They include egg yolks, mushrooms, fortified cereals, cod liver oil, etc.
- Folate: folate-rich foods include Brussel, asparagus, spinach, and romaine lettuce can help boost sperm production.
- Dark chocolate contains arginine. Arginine is an amino acid that helps to boost fertility and sperm count. And dark chocolate contains this amino acid. Note that to reap the benefits of this amino acid, it’s best to purchase high-quality dark chocolate.
- Omega-3 fatty acids: omega-3 fatty acids found in fish and seafood is great for boosting sperm quality and quantity. They include salmons, mackerel, tuna, herring, and sardine.
- Healthy fats such as avocados
- Water: drinking enough water is great for boosting sperm quality and fertility. Hydration is key for creating good seminal fluid.
- Reduce stress Whether it is physical, mental, emotional or even family stress, it sure does take a bad toll on your sexual health.
Overstressing wouldn’t help improve fertility or boost sperm count. This is because high levels of the stress hormone, cortisol, are secreted when you are stressed.
This hormone can reduce testosterone and have a negative impact on sperm production, function, and motility.
And that is why we advise you to find proper and natural stress relievers to get you back on track. Stress relievers include meditation, adequate sleep, spending time in nature, exercise, and other self-care techniques.
- Exercise is key While most men dread this particular step or are too busy to get involved in physical activity, working out is an effective way to boost sperm count. Although regular or excessive exercise can negatively impact testosterone levels, we advise you to try as much as possible to balance exercises.
Minimal exercising like pushups, walking, swimming, doing house chores can help to boost sexual health. A 30-minute minimal exercise can affect sperm health rapidly and positively too. Obesity is one cause of low sperm count and infertility. Exercising can help you shed few pounds and maintain a healthy weight
Strength training is a great form of exercising that can improve testosterone levels. Take your time and avoid anabolic steroids as they can lower sperm count as well.
So, get moving and get involved.
- Ditch the Pipes and the Bottles Maybe, you are a little too addicted to smoking or alcohol consumption. Regular smoking can affect sperm count and reduce semen quality. It could also cause underlying health conditions that could lead to infertility. For instance, high blood pressure and erectile dysfunction.
Excessive alcohol consumption can also decrease testosterone levels and semen quality. It is best to drink in moderation rather than excessively.
If you are not going to quit smoking or alcohol consumption, do it for the family you wish to build someday, your sexual health, and of course, your penis.
- Undies……. Tight or Loosed: what is your personal preference? Loosed undies are best in regards to fertility. Are you trying to conceive, ditch the tight undies and opt for loosed ones?
This is because tight undies can overheat the testicles and cause testicular disease which could further affect sperm health and fertility.
- Avoid Caffeine: caffeine in soda drinks, coffee or even soft drinks can influence sperm DNA negatively and this can further lead to decreased sperm function or even production.
According to a study, consuming more than three cups of caffeine-filled drinks a day can increase the risk of miscarriage. Whether the consumption of this drink was done by the mother or father, both parents were a factor.
If at all you want to consume caffeinated drinks, whether coffee, soda, or energy drinks, it is best to consume at least 2 cups a day to be on the safe side.
- Supplements are Great: foods are filled with vitamins and minerals that you already take in daily but if you are looking to double the effects of these nutrients on sperm health, supplements can be your go-to.
Healthy supplements to boost sperm health include
- Zinc to boost testosterone levels
- Ashwagandha root extract to boost sperm count and motility
- Coenzyme Q10 to improve sperm quality
- Vitamin C supplements
- Vitamin D
- D-aspartic acid supplement, an amino acid, may increase testosterone levels and improve fertility.
- Go Herbal There is really nothing wrong with consuming medicinal herbs to improve sperm quality. There are herbs that could help with overall semen quality including sexual health. For example, fenugreek is a medicinal herb that can increase testosterone levels, boost strength, and aid fat loss which is necessary for sperm health.
Also, Ashwagandha, a popular medicinal herb used in India for a long time can help boost testosterone levels according to studies. This medicinal herb can improve antioxidant status, sperm motility, and count, etc.
- Reduce the heat For healthy sperm, the entire reproductive region has to be kept cool.
Ways you could do this include avoiding hot baths, saunas, steam rooms, and hot tubs. Although they raise temperature temporarily, sperm quantity and quality can still be affected.
Also, laptops should be kept on the desk, they are really not meant to be kept on your laps or reproductive region. The heat oozing from the laptop can overheat the testicles thereby lowering sperm count. Get a desk or a laptop tray.
- Avoid Exposure to Elements in the Air Being overly exposed to toxins, and other chemical products floating in the air can have an effect on fertility and sperm count. Yes, that’s right. These chemicals are referred to as reproductive hazards and can affect sperm count, sperm quantity, motility, and shape.
These elements are usually, always hiding in your office space, the air, care products that you use (plastic containers, soaps, creams), and even in factories.
Some main chemicals that could affect sperm health include mercury vapor, pesticides, lead, styrene, acetone, etc.
You could prevent being affected by these chemicals by replacing plastic containers with other better alternatives like silicone, glass, or biodegradable plastics. Also, read ingredients before purchasing any product to be sure it is safe for use. Ingredients are always indicated on a label attached to the body of the product.
The contributing factors to poor sperm health are low testosterone levels and low nutrients. Improving your general health can boost fertility and cause pregnancy. And that is what you want, it is, therefore, best to take vital steps to boost sperm count
The steps listed in this article can have amazing and positive effects on sperm count and fertility. We advise that you follow them, they may help.