Limit your alcohol intake. Studies have shown that drinking more than 10 drinks per week significantly reduces sperm count in healthy people. With low to moderate amounts of alcohol (up to two drinks per day), there will be no significant change in sperm quality and sperm count.
quit smoking. A 2019 study found that people who smoked for 10 years or more had significantly lower sperm counts and decreased sperm volume compared to non-smokers. Those who gave up this habit saw an increase in their sperm count after three months.
regular exercise. It is known that people who exercise regularly have more sperm than those who lead a sedentary lifestyle. A small 16-week study found that participants who did 50 minutes of aerobic exercise three times a week increased sperm count and activity. Additionally, another 2017 study found that running or lifting weights for about an hour three times a week also helped increase sperm count. Additionally, high-intensity exercise can reduce sperm count.
Reduce stress and get enough sleep. Research shows that men in stressful situations such as work, social situations, war, natural disasters and couple infertility have lower sperm quality. It has also been scientifically proven that low sperm count is associated with limited and too much sleep, going to bed late and irregular sleep schedules.
Eat a diet rich in antioxidants. Researchers estimate that 30-80% of male infertility is caused by oxidative stress and decreased antioxidant content in sperm. You can get these substances from foods containing vitamins C, E, beta-carotene, beta-cryptoxanthin, lutein, zinc, selenium or folic acid.
Take antioxidant supplements. A 2019 study found that men taking 400 mg of coenzyme Q10 (CoQ10) per day had the most significant increases in sperm count and motility. However, these supplements may cause stomach upset or insomnia. Also, if you are taking blood thinners or insulin, avoid taking these supplements. Another supplement that increases sperm count is vitamin C.
Eat more healthy fats. Nuts, seeds, vegetable oils and fatty fish rich in omega-3 will help in this regard. A 2019 review found that infertile men taking omega-3 fatty acids improved sperm concentration and motility. You need to get about 1.6 grams of omega-3 per day.
Try fenugreek supplements. Research shows that taking 600 mg of fenugreek extract supplements for 12 weeks helps increase testosterone levels, which affects sperm count.
Try D-Aspartic Acid (D-AA) Supplements. It is found in the testicles, semen and semen. A 2012 study found that taking 2.7 grams of D-AA for three months increased sperm count and motility. However, another study showed that D-AA supplementation did not increase testosterone levels in men with normal to high testosterone levels if they also performed weight-bearing strength exercises.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
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