Simple Ways To Increase Your Sperm Count

Table of Contents

DO MODERATE EXERCISE

Research found that moderate exercise can help to boost healthy sperm production.

In fact, a 2013 study revealed that increase sedentary lifestyle among young men has led to a decline in the overall quality of semen.
People who engaged at least 15 hours of moderate exercise a week had better sperm quality and 73% higher sperm count than those who engaged in little or no exercise.
To increase sperm count do moderate physical exercise for at least half to 1 hour a day on a regular basis except cycling and weight training also beneficial.

Smoking is bad for overall health.
Smoking cause low sperm quality and affect men fertility.
A 2006 study revealed that current smoking can moderately impair the semen quality.
Another study found that there is a positive link between cigarette smoking and male infertility.
Smoking can reduce sperm production, sperm normal forms, sperm motility, and sperm fertilizing capacity due to increased seminal oxidative stress and DNA damage.
Looking at the results it is good to take steps to quit smoking.

Stress affects sexual activity in men or women.
Stress raises the cortisol hormone which give negatively affects the testosterone level and low level of testosterone affects male fertility.
To manage stress, try taking a walk in nature, meditating, taking up a hobby, cooking, exercising, or spending time with friends.

Processed meats like hot dogs and salami
Foods with Trans fats
Soy products.
High-fat dairy products like whole milk
Foods with pesticides on them
Foods packaged with bisphenol-A (BPA).
Foods that improve sperm count and motility include:
Fish – fish rich in omega-3 fatty acids that improves sperm count.
Fruits and vegetables – Fresh fruits and vegetables have higher content of vitamins and antioxidants that protect cells from damage and improve sperm count.
Walnuts – study found that consuming 15-18 walnuts a day for 12 weeks improved sperm count.

D-aspartic acid (D-AA) – Experts believe this amino acid is related to low sperm count because men with fertility issues have lower levels of amino acid. Taking D-AA as a supplement can raise testosterone levels.
If hormonal issues are the cause of low sperm count and motility problems so D-aspartic may help.
Vitamin C – Vitamin C have powerful antioxidant properties that protects body’s cells from oxidative stress, which leads to deterioration of cells. Oxidative stress can contribute to heart disease to cancer disease or infertility.
Vitamin D – Vitamin D deficiency could lead to lower sperm count. Studies showed that taking vitamin D for a year increased testosterone levels significantly.
Fenugreek – fenugreek extract improved testosterone levels, sexual function, and sexual frequency.
This is another supplement that help hormonally related low sperm count and motility issues.
Zinc – zinc increases both sperm count and testosterone levels in people who have zinc deficient. Too much zinc in semen may damage sperm.
Ashwagandha – Take Ashwagandha herb daily for three months led to more than 150% increase in sperm count. The same study also showed more than 50% increase in motility.
Maca root – taking maca root powder daily for four months improved both motility and sperm count.