Maintaining a healthy sperm count requires conscious efforts on your behalf. Many habits and lifestyle choices could have a negative impact on sperm health.
Maybe a low sperm count isn’t a big concern right now but once you decide to have kids, it could render your efforts completely ineffective.
A few basic changes can give you a higher sperm count and increase motility. The sooner you get started with the introduction of such changes, the better the results are going to be.
#1 Quit Smoking
If you need yet another reason to stop smoking, here it is – the toxins found in cigarettes can kill your little guys or render them immobile. Either way, you may find it exceptionally difficult to get a partner pregnant.
Research suggests that men who smoke are more likely to have a low sperm count than non-smokers. In addition, their sperm cells could potentially be misshapen, which will contribute to difficulties further down the road.
#2 Eat The Right Foods
Healthy sperm production requires a range of nutrients. To facilitate the process and boost the sperm count, you’ll need to start consuming the right foods.
Some of the delicious temptations that could increase your sperm count and also improve the motility of the cells include the following:
- Foods that contain zinc (oysters, grass-fed beef, sesame seeds, venison, pumpkin seeds, shrimp)
- Foods that contain selenium (liver, cod, halibut, shrimp, sardines, turkey)
- Foods that contain vitamin E (almonds, spinach, sunflower seeds)
- Foods that contain vitamin B12 (caviar, oysters, crab, eggs)
- Foods rich in vitamin C (lemons, oranges, tomatoes, bell peppers)
- Antioxidant-rich foods (all kinds of berries, lemons, grapes, green leafy vegetables, green tea)
In addition, you’ll need to start avoiding certain foods. Soy-based products are one example. Soy is a source of phyto-estrogens. These are natural compounds that act in a manner similar to the female hormone estrogen.
If you don’t eat dairy and you opt for soy milk rather than real milk, you should look for a replacement. Almond milk is a good and healthy pick, plus it tastes delicious.
#3 Take Herbs Or Supplements
Certain herbs and natural extracts are recognized for their ability to increase sperm count in men. In fact, the right supplementation is one of the most important prerequisites for boosting your fertility.
Some of the natural substances that could have a positive impact on your sperm count include:
- Ginseng root
- Ashwagandha root
- Epimedium or horny goat weed
- Maca root
- Saw palmetto
- Goji berry
- Tribulus terrestris
#4 Exercise And Lose Some Weight
Obesity is one of the risk factors for male infertility. Not only may it affect your sperm count, excess weight could also increase the likelihood of experiencing serious reproductive problems like erectile dysfunction.
According to a 2013 study presented in the British Journal of Sports Medicine, young men that lead a sedentary lifestyle have a lower sperm count than the ones that exercise.
In fact, young men that watch more than 20 hours of TV per week have a sperm count that’s 50 percent lower than the sperm count of active individuals.
Even a small decrease in your weight or body fact could lead to a serious fertility boost. If you do moderate exercise and you eat the right foods, you’ll notice serious improvements quite soon.
#5 Don’t Overheat Things
If your testicles get warm, sperm cells will be damaged. Lower temperatures are ideal for maintaining sperm vitality and quality.
What does this recommendation mean? Choose boxers as your underwear of preference. Avoid wearing tight pants or crossing your legs. Both of these habits can heat the testicles and lead to problem.
Even if you enjoy hot baths, you’ll need to avoid those for a certain period of time. A lukewarm shower is a much better idea if you dream of having a baby in the near future.