Ways to increase sperm count – In today’s era, infertility is a common problem, and due to which there are lots of couples who do not conceive a child. The crucial elements for fertility are reproductive gametes, one is for males, that is sperm, and another is for females, that is the egg or ovum. Most of the people are unaware of it until the problem arises.
According to WHO, 1 in 6 people globally are affected by infertility, making up around 17.5% of the adult population. [1] But what is important to note here is that in about half of the cases overall, the male partner is the cause. [2]
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Low sperm count
Sperm count means the number of sperm cells in a given sperm sample. According to World Health Organization, Sperm count is considered healthy, if it is at least 40 million per millilitre in total and it has 40% motility. [3]
If sperm count is between 10-20 million, then there’s still a chance to conceive with medication. But it is considered low if it’s below 15 million per millilitre.
Oligospermia is a medical term that is used for low sperm count. There are a lot of factors, such as your lifestyle choices, environmental exposure, and dietary habits, that can all contribute to a decline in sperm count. But the good news here is that there are natural ways to overcome low sperm count and improve sperm production and overall fertility. In this article, we will look at practical and doable strategies one can follow to increase their sperm count and reproductive health.
While there can be a lot of reasons behind low sperm count like consumption of certain medications, swelling in the testicular veins, smoking, emotional stress, etc. There are certain changes you can make in your daily life to enhance sperm production.
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Lifestyle changes
Here are some tips that anyone can use to increase sperm count.
Losing weight: Obesity is a common issue these days, and lots of diseases originate from it. An overweight man can have a lower sperm count because obesity can result in lower levels of testosterone, which can in turn, affect the process of spermatogenesis, reducing sperm count. [4] Thus, it is important to lose weight and maintain a normal BMI level.
Exercise or Physical activity: Blood flow to the testes is important for sperm production. When exercise is done, the blood circulates to the testes, delivering more Oxygen and nutrients to promote sperm growth. It is important to wisely choose what kind, frequency and amount of exercise men should do to overcome potential infertility. Avoid wearing tight pants during exercise, it can hamper sperm production.
Avoid consumption of harmful substances: Always try to avoid the Consumption of harmful substances like alcohol because it can negatively affect sperm count. The reason to avoid this type of substance is because it can reduce the level of testosterone, which can lead to lower sperm count. Not only that, they can also damage sperm, reducing its ability, required for fertility.
Get enough sleep: If you are not taking proper sleep, that is also the reason for low sperm count. It is important for the body to get enough relaxation to function properly.
Besides these lifestyle changes, it is also suggested to avoid prolonged contact with electronic devices, especially avoid keeping laptops on thighs, because it can generate harmful EMF radiations that may affect sperm production and health. [5]
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Dietary Changes
Here are some dietary changes, if you follow them, they can increase your sperm count, naturally.
Vitamin C: Vitamin C is one of the best antioxidants, which can protect sperm from damage due to oxidative stress, and also it helps in the regeneration of Vitamin E. It can include tomatoes, bell peppers, citrus fruits such as oranges, etc. Studies have shown that vitamin C can increase sperm count as well as improve its motility. [6]
Zinc: Zinc-rich products such as fish, eggs, meat, etc, can improve sperm quality as well as its quantity by enhancing testosterone levels.
Fenugreek: It is a medical herb, popularly known as ‘methi’ in Indian households, the extracts of which can significantly improve male testosterone levels, thereby leading to an increase in sperm count and health.
Ashwagandha: An ancient medical herb popularly used in India, helps in reducing stress levels and combat sexual dysfunction. [7]
Walnuts: Besides various health benefits, walnuts can greatly improve sperm health. Walnuts are a rich source of omega 3 fatty acids, vitamin E, zinc, all these components make walnuts a must-eat nut to help in sperm motility, count, and overall health.
Incorporating the above-mentioned elements in your diet can significantly get you great results, that too naturally without any hustle.
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Conclusion
Although sperm count is a very crucial factor of male fertility, low sperm count should not be ignored. There are several natural and doable practices one can follow to easily overcome this, such as doing some modulation in one’s lifestyle, choices, dietary changes, and so on. However, it is important to seek medication if it is required and prescribed by your doctor. There are numerous other ways through which you can experience parenthood. Taking informed and proactive steps can definitely help in fertility by increasing the chances of conception.
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Some Additional Doubts
Question: What sperm count is considered low?
Answer: A sperm count of below 15 million per millilitre is considered low.
Question: How should I increase my sperm count?
Answer: Some natural ways to increase sperm count include: exercise, yoga, avoiding the consumption of alcohol, incorporating vitamin C, zinc, and antioxidants.
Question: What foods can negatively affect sperm count and male fertility?
Answer: Food such as fast food, fat-rich foods, and alcoholic substances can affect sperm count and quality.
Question: How do I check if my sperm is OK?
Answer: You can get a sperm diagnosis from a lab, to check if your sperm falls within the normal ranges.
Question: Can wearing tight clothes affect sperm production?
Answer: Yes, tight clothes can result in an increase in temperature around the testes, which can hamper sperm production and count.
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References:
- https://www.who.int/news/item/04-04-2023-1-in-6-people-globally-affected-by-infertility
- https://www.ncbi.nlm.nih.gov/books/NBK562258/
- https://youtu.be/E_40zj-GsEo?si=b2cgI-PGPXZdbpQF
- https://www.sciencedirect.com/science/article/abs/pii/S1521693423001013
- https://motiongrey.com/blogs/news/health-risk-of-using-laptops-on-lap
- https://www.healthline.com/health/boost-male-fertility-sperm-count
- https://auanews.net/issues/articles/2022/august-2022/aua2022-reflections-the-safety-and-efficacy-of-sexual-supplements