5 Ways How You Can Increase Sperm Quality & Male Fertility
It is estimated that 15% of couples struggle to get pregnant, and at least 40% of the time the issue is related to male infertility. Sperm count, quality and motility are based upon a number of lifestyle factors, including your diet, exercise routines and exposures to chemicals.
What Is Considered Normal Sperm Count?
“Normal” sperm count for the average male is somewhere between 120 and 350 million per cubic centimeter. Low sperm count is considered anything below 40 million per cubic centimeter. A male fertility test is the one way to know the true quality of your sperm, but with or without an official prognosis, there are things you can do to increase sperm quality, count and motility.
#1. Reduce Your Exposures To Chemicals
50 years ago, the average man had double the amount of sperm the average man has today. Many researchers believe increased exposures to certain chemicals, heavy metals, radiation and so forth, are contributing to higher levels of male infertility. Some of the worst culprits are thought to be xenoestrogens, which mimic the effects of estrogen and can be found in pesticides, plastics and industrial pollutants.
Some ways you can reduce your exposure to chemicals include:
- Avoid plastic water bottles and using plastic containers to store your food.
- Reduce your exposure to dioxin by using non-bleached toilet paper, napkins and so forth.
- Do not use synthetic deodorants, lotions, or anything else on your skin.
- Quite smoking if you currently smoke.
#2. Eat A Healthy Diet
What you eat on an ordinary day impacts male fertility. Focus on adding more fruits, vegetables, legumes and whole grains to your diet, while skipping out on fried foods, processed foods and refined carbohydrates. You also want to avoid soy, as it has a mild estrogenic impact on your body. And while alcohol and coffee are popular beverages, they can negatively impact sperm quality.
Make sure you are getting enough to eat, as food deprivation can cause a decline in sex drive and negative structural changes to your reproductive tissue. It’s equally important to keep your weight in check, as obesity can cause low sperm count and even impotence.
#3. Banish The Heat Near Your Balls
Excess heat can lower sperm production and overall sperm count. In fact, researchers believe obesity can lead to male infertility because excess fat stored near the testes produces a lot of heat. Aside from weight gain, other potential causes of excess heat near your jewels include sitting for prolonged periods of time, taking hot baths, and even wearing tight underwear.
#4. Add More Exercise Into Your Routine
The American Society for Reproductive Medicine reports that regular exercise, which consists of working out five times a week for at least 45 minutes per day, can improve male fertility when paired with a proper diet.
Keep in mind that excessive exercise can have the opposite effect and lead to lower sperm count.
#5. Take Nutritional Supplements To Boost Sperm Count
You can improve male fertility by taking certain supplemental nutrients, such as vitamin C and Zinc. Aim to take 2,000 to 6,000 milligrams of vitamin C every day to help prevent your sperm from clumping together. Take 100 to 200 mg of Zinc every day in order to increase testosterone levels, sperm count and sperm motility.
Other nutrients that can increase sperm quality include:
- Vitamin E (800 IU per day)
- Coenzyme Q10 (400 mg per day)
- Selenium (200 mcg daily)
- Copper (2 mg daily)
- B-complex vitamins (50 mg per day)
With a few simple diet and lifestyle changes you could increase sperm quality and sperm count. While there are many unknown factors surrounding male infertility, the tips listed above have a remarkable track record of improving sperm count and male fertility.