How to Increase Sperm Quality Naturally?
Infertility is an increasing problem worldwide affecting one in every six couples. Three out of them are found to be due to male infertility. Infertility in a man can be due to a number of reasons and one of the main ones being sperm count and quality. An average male has a sperm count of 15 million per millilitre and anything lower than that can reduce the chances of a man causing pregnancy in a fertile woman.
Tips for Increasing Sperm Quality Naturally
There are a number of ways by which you can increase sperm quality naturally. Ranging from food consumed to the daily routine, there are many factors that affect sperm quality. You can boost the count by leading a healthy lifestyle and trying the natural remedies listed below:
Exercise is known to increase testosterone levels in addition to physical performance. Studies have shown that weight loss along with exercise has paved way for higher sperm counts and quality. Regular exercise can increase and improve semen quality as well.
Stress can cause the body to adopt defensive measures and conserve its energy. During this time, the reproduction system may be of less concern, resulting in a lower sperm quality. Stress can be managed by addressing the source and adopting a healthy lifestyle with adequate exercise and a balanced diet.
Avoiding Smoking and Drinking
Smoking and consumption of alcohol are known to cause reduced sperm counts. Stopping these habits that damage overall health can increase the chances of a higher sperm quality.
Increase Vitamin C intake
Higher levels of Reactive Oxygen Species or ROS can lead to infertility. Intake of antioxidants such as vitamin C can drastically reduce the effects of ROS and improve sperm quality. According to research, Vitamin C can increase sperm count and motility as well.
Some studies have shown that fenugreek supplements can increase sperm count as well as significantly increase testosterone levels. Using fenugreek extracts in your diet can increase a man's sperm quality.
Avoiding Overheating of Testicles
The testicles are placed in the scrotum externally due to the fact that sperm production requires a temperature that is 4 degrees lower than the body temperature. Prolonged usage of laptops, wearing tight outfits, and too many visits to the sauna can lower the sperm count. Avoiding heat exposure to the testicles can improve sperm count considerably.
Supplements such as Ashwagandha, Tribulus Terrestris or maca root have shown to improve fertility in certain cases. These herbs are found to increase testosterone levels and hence aid in increasing the sperm quality.
Following a Healthy Diet
Increasing healthy fat intake and reducing unhealthy fat intake has proven to improve overall health as well as fertility. Healthy fats from foods such as walnuts are integral to the development of sperm membrane as well as sperm quality. Avoiding foods containing non-human oestrogen can help improve testosterone production and revive a higher sperm quality.