Ways to increase your sperm count
If you and your partner are experiencing some infertility issues, you must know that you’re not alone. Infertility is more common in people than you might think.
Infertility affects about one in every six couples, and researchers estimate that about one in every three cases is due to fertility problems in the male partner alone.
Even though causes of male infertility issues are not always treatable, there are some methods that you can try out to boost your chances of conceiving. Sometimes, Fertility can be improved with a healthy diet, some supplements, and by adopting other lifestyle strategies.
How To Increase Sperm Count And Volume?
This article lists some of the main factors of lifestyle, foods, nutrients, and supplements that have been associated with improved fertility in men. The following are some natural methods to increase sperm count.
1. Get enough exercise and sleep
Several types of research have suggested that weight loss and exercise among men with overweight or obese can lead to an improved or increased sperm count. However, the science that has linked a healthy body mass index (BMI) to a healthy sperm count is still weak.
One study in 2017 examined the benefits of performing a 16-week aerobic exercise program of at least three 50-minute sessions per week. The participants who performed the aerobic session reached 50–65% of their peak heart rate.
2. Quit smoking
A meta-analysis conducted in 2016 reviewed the results of over 20 studies with a total of nearly 6,000 participants and found that smoking consistently reduces sperm count.
The researchers also found that people who smoked moderate or heavy amounts of tobacco had a lower sperm quality than people who smoked tobacco less heavily or not at all.
3. Avoid excessive alcohol and drug use
Several controlled studies have explored a strong link between sperm health and drugs is limited. This is so because testing illicit substances can lead to many ethical problems.
However, researchers have linked the worldwide use of drugs such as alcohol, marijuana, and cocaine to decreased sperm production. Some evidence of this is conflicting, so further research is necessary to confirm this link generated.
4. Avoid certain prescription medications
It is proven that some prescription medications can potentially decrease your healthy sperm production. Once the men stop taking the medication, however, their sperm count should return to normal or even increase.
Some of the medications that may temporarily reduce the production and development of healthy sperm are:
- Some antibiotics
- Anabolic steroids might continue to affect sperm count for up to 1 year after stopping the medication
- Exogenous and supplementary testosterone
It is advised that males should seek consultation with a healthcare provider if they believe that a medication they are currently taking might be a reason for their reduced sperm count or affecting their fertility.
5. Take a fenugreek supplement
Fenugreek has been listed as long been in use as a natural remedy for poor sperm health, and it also suggests that it may help improve sperm count.
There are various fenugreek products, including supplements, available online if you wish to purchase them.
6. Get enough vitamin D
It is not sure why blood levels of vitamin D and calcium appear to impact sperm health.
In 2019 several researchers found a significant association between improved fertility levels in male participants and a higher level of vitamin D in the blood.
However, the authors of these studies do advise caution when interpreting these results, and they recommend you take further clinical trials to confirm their findings.
7. Take ashwagandha
Ashwagandha also known as Withania somnifera is a medicinal herb that has been used in India since ancient times.
Studies suggest that ashwagandha might improve male fertility by boosting testosterone levels.
A study on men with low sperm cell counts showed that taking about 675 mg of ashwagandha root extract per day for 3 months significantly improved fertility.
Specifically, it also increased sperm counts by 167%, semen volume by 53%, and sperm motility by 57%, when compared with levels at the start of the study. In comparison, minimal improvements were also detected among those who got a placebo treatment.
The increased levels of testosterone might be partly responsible for these benefits.
Another study in 57 young men following a strength-training program showed that consuming 600 mg of ashwagandha root extract daily significantly increased levels of testosterone, muscle mass, and strength, as compared with placebo.
These findings indicate that ashwagandha supplements may help to improve sperm counts, sperm motility, antioxidant status, and testosterone levels.
Ashwagandha Mix: As we mentioned above, Ashwagandha is the king of Ayurvedic herbs. Ashwagandha tablets function admirably for diminishing pressure and uneasiness. It might also improve strength, and performance, and increment testosterone levels. Ashwagandha tablets can also function well as testosterone boosters for men. You can take one Ashwagandha tablet in the morning, which will ensure that you have an energy-filled day. You can take another Ashwagandha tablet with a glass of milk at night, just before going to the bed.
8. Eat more antioxidant-rich foods
Antioxidants are the molecules which help deactivate compounds known as free radicals, which damage the cells.
Many vitamins and minerals act as antioxidants, and some studies have linked that antioxidant consumption increases sperm count.
Foods to increase normal sperm countThere are lots of foods that can help boost sperm count and some of them are listed below:
- Maca Roots
- Dark Chocolate
If you’re having fertility issues, one thing you can do is focus on enhancing your general health. Several tips mentioned are key components of a healthy lifestyle. There’s no guaranteed fix, but if nutrient deficiencies or low testosterone levels are the contributing factors, chances are that these lifestyle tips can certainly help.
Frequently Asked Question
1. How is stress linked to male fertility?
As per the researchers, tension may cause the release of steroid hormones like glucocorticoids, which can reduce testosterone levels as well as sperm production. Oxidative stress is another possibility and has been found to adversely affect
1. Physically active men show better semen parameters and hormone values than sedentary men