How can we improve sperm motility?

For a couple to conceive, it isn't enough for a man to produce the right amount of sperm. His sperm must also be motile i.e., they must be able to swim through the cervical fluid in the female reproductive system to reach the egg and fertilize it. When sperm motility is low, the sperm may fail to reach the egg and the couple may have trouble getting pregnant. So, if you're planning a family, here are a few things you could do to improve sperm motility.

Pay Attention to Your Diet

Processed foods can have an adverse effect on sperm motility. On the other hand, antioxidants and linolenic acid found in many fruits can boost sperm health. Some of the foods you should consider adding to your diet are eggs, bananas, spinach, walnuts, garlic and carrots.

Avoid Exposure to Toxins in Plastic

Exposure to toxins and pesticides in plastic cookware could be one of the reasons for plummeting sperm health. Thus, consider replacing your plastic dishes with ceramic or glass dishes. Also, try limiting your exposure to chemicals such as pesticides, PCBs, nitrates, BPA and flame retardants.

Keep Electronic Devices Away from Your Body

Working with a laptop on your lap and keeping your phone in your trouser pockets may be convenient but it is harmful to our sperm health. This is because these devices emit heat and radiations that can affect sperm production.

Wear Loose Cotton

High temperatures can have an adverse effect on your sperm health. Thus, you should try to lower the temperature around your groin. Avoid wearing tight underwear and skinny trousers. Instead, wear loose cotton boxers. Also, avoid hot tubs as far as possible.

Quit Smoking

Tobacco does not only affect your lungs, but it also affects sperm count and motility. It can even damage the sperm DNA. The good news is that these effects can be reversed as soon as you quit smoking. So, if you need a reason to quit smoking, this is it.

Reduce Alcohol Consumption

Drinking more than 5 units of alcohol a week can have an adverse effect on sperm health and motility. It is hard to determine the exact relationship between alcohol consumption and sperm health but it is safe to say that the less you drink, the better your sperm will be able to swim.

Get Enough Sleep

The body produces more testosterone while men are asleep than when they are awake. Hence, it is important to get a good night's sleep in order to produce sufficiently healthy sperm. An easy way to improve the quality of your sleep is to go to bed and wake up at the same time every day. Also, try to avoid using electronic devices just before going to bed.

Exercise Regularly

Exercise not only keeps your mind and body fit but it also keeps your sperm healthy. That said, it is also important to remember that over-exercising can have a negative effect on sperm health. Ideally, try fitting in about half an hour of moderate exercise into your daily routine.