Increase Sperm Count And Promote Male Fertility With These Simple Tips

Fertility doctors consider sperm count to be a primary factor in determining fertility. Research implies that one in every six couples encounters fertility issues, with one in every three cases caused by fertility problems in the male spouse, rendering this a common complaint. If "how to increase sperm counts" and "how to increase sperm motility" are the central questions in your mind, you have landed at the right place.

What Is Low Sperm?

Sperm count is the average volume of sperm cells present in a specimen of semen. Although there are approximately 75 million sperm per millilitre (mL) on average, sperm count is deemed insufficient if it falls below 15 million sperm per millilitre (mL) of semen. Oligospermia or low sperm count is a crucial factor inducing male infertility.

What Is Quality Sperm?

Doctors may conduct a semen analysis procedure to determine sperm health and quality. Sperm quantity, size, shape, and motility are essential elements accounted for during this examination.

1. Quantity

A minimum of 15 million sperm per millilitre is requisite for facilitating fertility. As per a 2012 study, semen released after a single ejaculation with a sperm concentration of 40 million per millilitre offer the optimal potential for fertility, whereas, in higher quantities, the fertility prospects are faint.

2. Motility

The sperm's ability to travel, squirm and swim through a female's cervix, uterus, and fallopian tubes and fertilize the egg relies upon its mobility and speed. It is common for some sperm to move inefficiently or not at all, but for sperm to be deemed healthy, at least 50% of the sperm cells must be active, as reported by the national infertility organization RESOLVE.

3. Morphology

The likelihood of fertility is influenced by the size and shape of sperm cells, typically propelled by their long, oval-shaped tails and rounded and flexible heads. To reach an egg, a minimum of 50% of sperm must be of an appropriate size and shape, and the possibility of infertility rises with an increasing volume of defective sperm.

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What Causes Low Sperm?

The intricate process of sperm production requires normal bodily functioning. Numerous health conditions and medical procedures can stimulate low sperm count. Overexposure to certain environmental elements, including radiation or x-rays, industrial chemicals, or heavy metals, can negatively impact sperm health. Excessive alcohol consumption, smoking, drug use, obesity, and emotional strain may also reduce sperm quality and trigger fertility complications.

How To Increase The Quality Of Your Sperm?

You can boost male fertility by promoting hormones regulating sperm production with healthy lifestyle modifications, exercise, and herbal therapies.

1. Moderate Exercise Regularly

Being obese or underweight may set your hormones and testosterone levels off balance, adversely impacting your sperm count and quality. The findings of a 2016 study state that inactive and obese individuals managed to improve their semen count, form, and motility with merely an hour of aerobics thrice a week for 16 weeks.

2. Watch Your Alcohol Intake

Regular alcohol intake can be detrimental to testosterone production and minimize sperm count.

Consuming five units or more of alcohol every week yielded low sperm counts and reduced motility in individuals, a 2014 study revealed.

3. Quit Smoking

A study correlating smoking and sperm quality revealed that smoking could interfere with healthy sperm production and impair semen properties.

4. Limit Stress

If you are attempting to boost male fertility, getting adequate sleep and rest is vital to maintaining healthy sperm. Additionally, perform relaxation practices and rehearse deep breathing and meditation to unwind.

5. Eat Well

If "how to increase sperm count by food" is a question that keeps popping up in your mind, this point shall be of considerable help. Incorporating a diet rich in vitamin B12 found in fish, chicken, and dairy, vitamin C in citrus fruits, tomatoes, spinach, and vitamin D can significantly increase testosterone levels and boost man fertility. Supplementing with zinc may aid erectile dysfunction, multiply sperm count and raise blood testosterone levels.

increase sperm count by food

Magnesium is another vital mineral accountable for adequate sperm development and reproductive well-being.

The Bottom Line

Adopting lifestyle changes and techniques has been noted to enhance sperm count and quality and keep infertility at bay. The noteworthy point is that no supplement, food, or lifestyle alterations will work their magic overnight, and it is only after undergoing consistent efforts that one can expect to see substantial results.