How To Increase Your Sperm Count
Infertility is experienced by as many as one in six couples. Furthermore, the incidences of male fertility issues make up about 50% of these cases. If you are trying to conceive without success, it might be a good idea to talk to your fertility expert and sun some tests to get to the bottom of the issue. In this post, we will talk about sperm health and ways to improve sperm count and motility.
Sperm health is one of the most important factors in male fertility. The quality of male sperm can be measured across the following matrices-
Sperm count- It indicates the number of sperm present per millilitre of the ejaculated. A lower than normal number might be indicative of fertility issues.
Sperm motility- It refers to the ability of the sperm to swim and move in the female reproductive tract. If the sperm are too slow to move, they might not reach the egg to fertilize it.
Sperm structure- A typical sperm cell has an oval head and an elongated, flagellar tail that helps them move. However, the shape of the sperm has less impact on the chances of conception.
Increasing sperm count
The health of the sperm is influenced by many factors, including age, medical conditions, and even lifestyle. Male fertility can be improved by making some healthy lifestyle changes.
Vitamin C supplement- Studies have indicated that Vitamin C can improve male fertility. It can prevent oxidative damage as it can act as a good antioxidant and enhance fertility. Some good sources of vitamin C that you can incorporate into your diet are-
- Citrus Fruits
- Green veggies such as broccoli, bell peppers, and brussels sprouts
- Food products such as cereals that are vitamin C fortified
Get enough zinc- Zinc is also a good antioxidant. A zinc deficiency has been shown to reduce the quality and motility of the sperm. Your daily diet should have 11mg of zinc, which you can easily get from the following-
- Red meat and poultry
- Zinc fortified food products, including cereal and dairy
Avoid heavy alcohol consumption- Heavy use of alcohol can lead to infertility-related issues in men. Too much alcohol can lead to a drop in the male sex hormone testosterone. If you don’t want to stop completely, make sure you don’t drink more than two drinks per day.
Vitamin B12- This water-soluble vitamin is essential for the proper functioning of the nervous system, blood cell production, and DNA development. It also plays a key role in ensuring the adequate motility of the sperm and also increases the sperm count. Some of the best ways to increase vitamin B12 in your diet is to include the following food products-
- Egg yolks
- Dairy products
- Fish such as trout and salmon
Coenzyme Q10– An important enzyme for the proper functioning of cells, this enzyme is also important to the motility and sperm count. Although Coenzyme Q is made in your body, it is also available in the form of a supplement. Some foods also have Coenzyme Q10 in them-
- Fishes such as trout, herring, etc.,
- Spinach, cauliflower, and broccoli
- Nuts and seeds
Omega-3-fatty acids- Omega-3 fatty acids play a key role in the proper functioning of the human sperm. An increase in intake of omega-3 fatty acids can increase sperm count and sperm motility. You can take supplements of this essential fatty acid, but it is also naturally found in some food products, including-
- Fatty fish such as cod, sardines, and salmon
- Oysters, shrimps, and seaweed
- Chia seeds, walnuts, and flaxseed
Folic Acid- Folic acid is a type of vitamin B that plays a crucial role in male fertility. Low levels of this vitamin can lead to lower sperm counts and damaged DNA. Folic acid is also essential for the fertility and health of the woman trying to get pregnant too. It is found naturally in many food products, including the following-
- Green leafy veggies such as spinach, lettuce, and kale
- Citrus fruits such as oranges and limes
- Legumes and nuts
- Whole grains are also rich in folic acid
- Avoid hot tubs- Prolonged exposure to higher temperatures can cause a decrease in the sperm count. Although this reduction is only temporary, if possible, you should avoid hot tubs. It might take several days for the sperm count to come back to normal, and it will be valuable time lost if you are trying to get pregnant. Some studies even suggest that you should avoid hot showers, and that can also have a negative impact on your sperm count.
- Review your meds- Certain prescription medications can also adversely affect fertility and sperm count. Some commonly prescribed medications that can hamper sperm count and motility include antidepressants, antiandrogens, anabolic steroids, and calcium channel blockers.
Most men will see a full return to normal sperm counts after stopping the medications. However, it is best to talk to your doctor before making any decision regarding your medications. Never make a decision to stop any medicines on your own. Your doctor is the best person to take that decision.
Lead a healthy lifestyle- The best way to improve your reproductive health is to lead a healthy lifestyle. A balanced diet and regular exercise can work wonders to improve your sperm counts and motility as well. Avoiding alcohol and tobacco can also help a great deal. Stress is another factor that hampers your sperm count and quality. Try to engage in activities that reduce stress, such as meditation and yoga.
Vivalex FertZ is an Australian supplement that includes include Myo-Inositol, L-carnitine, Zinc, Folic Acid & Vitamin B12, L-Carnitine, Vitamin E, Vitamin C, Lycopene, Zinc & Selenium, The combination of these ingredients have been proven to improve sperm quality and concentration.
If you are still having issues conceiving, talking to a medical expert is always an option. Your fertility expert might recommend certain tests to figure out the underlying problem if any. Semen analysis can reveal if there is an issue with sperm count or motility. The doctor will also help you implement certain lifestyle changes to improve your sperm count to increase the chances of natural conception.
Remember, the journey to motherhood can be treacherous, but there is a lot of help along the way, Fertility2Family offers early detection pregnancy tests and ovulation tests along with the cheapest Conceive Plus in Australia