A Guide to Improve Sperm Quality
A positive attitude and proactive approach for supporting sexual health may help in enhancing sperm quality. Some measures that can help you improve your fertility are:
1 Consume A Balanced Diet
Your diet has a significant impact on spermatogenesis. A nutritious, balanced diet is essential for the health of sperm cells. A healthy diet also improves the semen quality.
It’s a good idea to consume a balanced diet rich in vegetables, fruits, whole grains, healthy fats, and lean proteins. This type of diet is packed with nutrients and antioxidants that enhance sperm quality. Some tips for a balanced diet include:
- Increase your fruit and vegetable intake. Vegetables and fruits are nutrient-dense and full of minerals that support healthy sperm. Zinc and selenium, for instance, help protect sperm DNA and improve sperm motility.
- Consume healthy fats, like Omega-3 fatty acids. These fats may support sperm production. They’re found in in olive oil and fish.
- Avoid fatty and carbohydrate-rich foods. Added sugars and sweetened beverages damage sperm count as well as motility.
- Limit the processed foods like deli meats and junk food.
- Avoid saturated and trans-fatty acids in the diet. These are present in oils used to make fried foods.
- Include plant-based meals. Plant-based foods have abundant antioxidants, vitamins, and minerals that boost sperm formation and motility.
- Poultry and low-fat dairy are associated with better sperm parameters and improved male fertility. Cut back on red meat and full-fat dairy.
2 Maintain Your Weight In a Healthy Range
Excess weight and lack of exercise can lead to decreased sperm production and poor sperm quality. People with obesity or overweight are at higher risk of infertility. Sperm counts and the volume of ejaculate may also be lower in people with a high waist circumference.
Excessive fat tissue may also affect the hormone levels in your body. Fat cells, also called adipose tissue, converts testosterone to estrogen, which can affect sperm production.
Obesity also increases a condition called oxidative stress, when your body doesn’t have enough healthy antioxidants to combat harmful free radicals. This damages sperm DNA, resulting in abnormal motility and morphology, and leads to decreased sperm counts.
3 Abstain From Smoking and Alcohol
Tobacco poses a severe risk to fertility. Cigarettes contain more than 7,000 chemicals, and most of them increase oxidative stress in the body.
Smoking causes damage to DNA, structural changes in sperm cells, low sperm motility, and decreased sperm count.
The same is true for excessive alcohol consumption. Prolonged alcohol use decreases the secretion of testosterone, which is necessary for spermatogenesis.
Therefore, quitting smoking and drinking less alcohol supports healthy sperm.
4 Avoid Recreational Substance Use
Regular consumption of recreational substances may impair sperm count, motility, and morphology.
Cannabis (marijuana), for example, interferes with the production of testosterone and reduces sperm production. Cocaine lowers sperm counts and impairs motility. Avoiding recreational substance use is a good way to protect your fertility.
5 Keep Your Stress Levels In Check
Sometimes stress is unavoidable. But too much stress can lead to conditions like erectile dysfunction and premature ejaculation. Stress also disturbs testosterone formation and hinders spermatogenesis.
Practicing mindfulness, meditating, exercises such as yoga, or even deep breathing can help you reduce your stress levels.
6 Reduce Your Caffeine Intake
Many people start their day with a cup of coffee or tea, but not everyone is aware that this daily habit may impact sperm health. There’s some evidence that excessive caffeine intake may affect sperm motility. This doesn’t mean never drinking a cup of coffee, but it’s a good idea to keep your caffeine intake to under 3 cups per day.
7 Be Mindful of Occupational Hazards
Occupational hazards like radiation and prolonged sitting can damage testicular function and decrease sperm production. Laptops kept in the lap for long hours produce heat and raise the temperature of testes, which damages sperm.
Professional cyclers may face fertility problems because intense cycling produces excessive testicular heat. It also promotes reactive ions formation and perks up the oxidative stress.
High-performance jobs that demand extraordinary mental strain also increase the possibility of anxiety.
8 Increase Your Antioxidants
Foods high in antioxidants like vitamin E, vitamin C, and folic acid can reduce oxidative stress in the body. If you’re worried that your diet doesn’t include enough antioxidants, speak to a healthcare provider to see if they recommend dietary changes or antioxidant supplementation.
9 Improve Your Sleep Hygiene
To ensure that you sleep well, it’s a good idea to work on your sleep hygiene. Some examples of this include:
- Reduce distractions like TVs and radios in your room
- Keep the room dark
- Avoid screens like smartphones and tablets before bed
- Use a white noise machine to relax
These steps may facilitate falling asleep and staying asleep. Developing a healthy sleep pattern boosts sexual well-being as well as sperm quality.
10 Conquer Aging With Sperm Preservation
Aging has a noticeable effect on sperm health. Although there is no exact cut-off value for men, sperm quality and production decline after the age of 30.
As people age, sperm counts decrease. Sperm cells lose their integrity, and abnormal morphology and motility increase. Freezing your sperm in your peak years is a way to preserve your fertility for future use.