Introduction
Sperm count is a measure of the number of sperm present in one milliliter (mL) of semen. Generally, a sperm count of 15 million or more per mL is considered normal. Low sperm count, also known as oligospermia, is a common cause of infertility in men. Therefore, if you are trying to conceive, it is important to take steps to increase your sperm count.
Eat a Healthy Diet
Eating a balanced diet is essential for maintaining good health and increasing fertility. Eating nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins can help improve sperm production. Additionally, certain vitamins and minerals have been shown to be beneficial for increasing sperm count. These include vitamin C, zinc, selenium, and folic acid.
Foods that may help increase sperm count include dark leafy greens, nuts, fish, eggs, and oysters. Fruits high in antioxidants, such as blueberries, cranberries, and pomegranates, may also be beneficial. Avoid processed foods, trans fats, and refined sugars, as these can negatively impact sperm production.
Exercise Regularly
Regular physical activity has many benefits for overall health and fertility. Studies have shown that moderate exercise can increase sperm count and improve sperm motility. Examples of exercises that may be beneficial include walking, jogging, swimming, cycling, and weightlifting.
It is important to note that excessive exercise can have a negative effect on sperm production. Therefore, it is best to stick to moderate intensity workouts and avoid overtraining.
Avoid Stress
Stress can have a detrimental effect on fertility. High levels of stress can reduce sperm count and impair sperm quality. To reduce stress, try activities such as yoga, meditation, and deep breathing. You may also want to consider talking to a therapist or counselor if needed.
Additionally, try to make lifestyle changes that promote relaxation. This could include getting enough sleep, avoiding caffeine, and spending time with friends and family.
Take Supplements to Increase Sperm Count
Taking dietary supplements is another way to increase sperm count. Certain supplements, such as zinc, selenium, and folic acid, can be beneficial for improving sperm production. However, it is important to speak to a doctor before taking any supplements, as some can have adverse side effects.
Reduce Alcohol Intake
Alcohol consumption can have a negative effect on sperm count and quality. Excessive drinking can reduce testosterone levels, which can lead to decreased sperm production. If you are trying to conceive, it is best to limit your alcohol intake.
If you do choose to drink, aim to keep it to no more than two drinks per day. Additionally, avoid binge drinking, as this can significantly reduce sperm count.
Quit Smoking
Smoking cigarettes can reduce sperm count and impair sperm motility. Quitting smoking is an important step to take if you are trying to conceive. Speak to your doctor about strategies for quitting smoking, such as nicotine replacement therapy and counseling.
Get Enough Sleep
Getting adequate sleep is important for overall health, as well as fertility. Studies have shown that not getting enough sleep can reduce sperm count and impair sperm quality. Aim to get at least seven to eight hours of sleep each night.
Conclusion
Increasing your sperm count is an important step to take if you are trying to conceive. Eating a healthy diet, exercising regularly, avoiding stress, and taking supplements can all be beneficial for improving sperm production. Additionally, it is important to reduce alcohol intake, quit smoking, and get enough sleep.
By following these steps, you can take control of your fertility and increase your chances of conceiving.
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