How To Increase Sperm Count & Improve Sperm Quality

You might have come across many articles while surfing the internet on “what a woman should do before trying to conceive”. While it may seem fair for a woman to get all the attention when it comes to pregnancy, a man’s role in conceiving is often overlooked. But, aren’t healthy sperms equally important to lead to a healthy pregnancy? Well, you know the answer. Thus, like women, even men should be given advice or tips to improve sperm health when it comes to conceiving a child. 

At present, 9% of couples worldwide face fertility problems, out of which men contribute to 50% of the issues. From one’s lifestyle choices to certain genetic issues, medical conditions, and medicines - many factors can cause male infertility.¹ In this article, we will learn 5 simple tips on how to increase sperm count & improve sperm quality that’ll help increase your chances of conception.

Before we discuss the tips in depth, how about we first learn the nitty-gritty details of sperm?

Basics Of Sperm Structure And Tips To Increase Sperm Count & Improve Sperm Quality

Let’s quickly have a look at the different parameters often measured while analyzing the health of one’s sperm.

• Sperm Quantity:

For sperm to fall under a healthy category, it needs to have about 16 million or more sperm every milliliter (ml) of semen.² A sperm concentration lower than this might affect your chances of conceiving.

• Sperm Movement: 

In order for a woman to conceive, the sperm needs to wriggle and swim. Hence, we need strong swimmers and at least 42% of the sperms need to have this quality.²

• Sperm Structure:

The sperm structure is nothing but how perfect the sperm looks in its size and shape. Normally, sperm morphology should range between 4% to 39%.² 

Next, we’ll learn some factors that might contribute to male infertility…

Male Infertility Factors To Consider: Underestimated Or Ignored?

1. Unhealthy Diet: 

Excessive intake of saturated fats, trans-fatty acids, and low nutritional value food can cause obesity, type 2 diabetes, and insulin resistance. These disorders are one of the main factors for decreased sperm quality and sperm count which could be mainly due to the oxidative stress (imbalance of free radicals and antioxidants) generated in the body.³

2. Environmental And Lifestyle Factors: 

Lifestyle factors that may affect healthy sperm count include smoking (which has an overall negative effect on sperm concentration and motility), excessive alcohol intake (impairs sperm motility and morphology), drugs (decrease in sperm count), and a sedentary lifestyle. Exposure to high temperatures, pesticides, or radiation are certain environmental factors that might also affect fertility.^3,4

3. Cancer Or Cancer Treatments: 

Cancer surgeries, radiotherapy, and chemotherapy can have a negative impact on the  quantity and quality of sperm. Hence, for cancer patients, fertility preservation is consistently emphasized during their diagnosis and therapy.⁵ However, there are many options to choose from, one such being LifeCell’s SpermVault for sperm cryopreservation.

4. Genetic Factors:

Chromosomal abnormalities may also be detected in some men and could be one of the many causes of infertility.⁶ 

We hope you’ve now understood all about sperm health and the factors affecting it.

Next, we move to the most awaited topic - 11 tips to improve sperm health

Here Are 11 Tips On How To Increase Sperm Count & Improve Sperm Quality

1. Balanced Diet

Most of the components required for sperm development and functioning are derived from food. Therefore, consuming a balanced diet is one of the most important tips to improve sperm health. An inadequate diet is observed to affect sperm quality and male fertility.

The diet beneficial for male fertility should include vegetables and fruits, whole grains, seafood, nuts and seeds. Now, let’s see how each food group can help boost your sperm health.

Vegetables And Fruits:

Vegetables and fruits are rich sources of antioxidants, folic acid, fibre, and minerals which are beneficial to improve the sprem count, health, quality and fertility.

Seafood:

Seafood is an excellent source of Polyunsaturated Fatty Acids (PUFAs), and fat-soluble vitamins (A, D, E, K) - both of which are observed to have a great impact on sperm health. Thus, including fish in the diet can help improve sperm quality.

Nuts And Seeds: 

Add some nuts and unsalted seeds to your diet as they can improve sperm quality.

Whole Grains: 

Include whole grains rich in fiber, zinc, and magnesium as they all are beneficial for fertility. Also, make sure to limit the consumption of refined flour products.

2. Exercise Regularly

Physical exercise helps ensure proper blood circulation and maintain a healthy weight, which are good factors for sperm health. But please, don't overdo it. Overexercising can actually cause the testosterone levels to drop as well as mess up sperm production. So, always stick to moderate activities like walking, jogging, or swimming to stay fit without overstraining your body.

3. Moderate Alcohol Consumption

Reducing alcohol intake is crucial for optimal sperm health. Heavy drinking can alter hormone levels and decrease sperm production. To promote sperm quality, it's recommended to minimise or eliminate alcohol consumption.

4. Manage Body Weight

Excess weight impacts more than overall health; it also affects sperm count. Extra body fat can cause hormonal shifts that drastically reduce sperm production. Maintaining a healthy weight through proper diet and exercise can significantly boost sperm health and improve your chances of conception.

5. Minimise Heat Exposure

Too much heat is not great for sperm production. Exposure to hot temperatures from hot tubs, saunas, or even if you’re sitting with a laptop on your lap for too long, can seriously drop your sperm count. To reduce heat exposure, opt for loose clothing and ensure your environment keeps your body cool and comfortable.

6. Practice Safe Sex

Practising safe sex is essential for protecting your reproductive health. Sexually transmitted infections (STIs) can cause scarring in the tubes that transport sperm, potentially blocking them and reducing fertility. To prevent this complication, it is always recommended to use condoms during sexual activity.

7. Prioritise Sleep

Getting enough sleep will keep your body healthy, especially with regard to testosterone levels. These testosterone levels can increase sperm production and possibly fertility. So, get at least 7 to 9 hours of sleep each day to improve your sperm health and general well-being.

8. Take vitamin supplements

Vitamins C and D are essential for men looking to boost sperm count and enhance overall health. Vitamin C serves as a powerful antioxidant, protecting sperm from damage and significantly improving motility. Vitamin D is essential for maintaining hormonal balance and ensuring that reproductive hormones function optimally. However, always consult the doctor before starting any supplementation to ensure it’s appropriate for your specific health needs and conditions.

9. Consider Herbal Supplements

Some herbal supplements also have been known to contribute toward the potential benefits for sperm health. These include ashwagandha, an adaptogenic herb, that helps reduce stress levels, thus contributing to increased testosterone levels in a healthy man. Such a strong herb used in your daily routine would improve your reproductive health over time. However, do consult your physician before incorporating it into your diet.

10. Ditch Caffeine

Caffeine consumption is known to impair male fertility by causing changes in sperm DNA. Some studies also indicate that caffeine-containing sweet drinks may reduce the volume and count of semen. So, try to limit caffeine intake to improve your chances of conception.

11. Stop Smoking

Smoking has been known to lower sperm count and its quality. Cigarettes contain harmful substances that impair sperm DNA and motility, thus making it difficult to reach the egg for fertilisation. Therefore, you must stop smoking to see noticeable improvement in sperm health over time.

So, pick your food like a pro, get ready to move, and stay away from stressors to start a healthy parenthood journey!

Let’s Wrap Things Up!

It’s high time you took care of your body and made some necessary lifestyle changes to enhance your overall health. We hope this article on tips to improve sperm health will help you craft your parenthood journey in the right direction. One quick step to get clarity on your sperm health is analysing your semen, for which you can either get in touch with any nearby laboratory or order an at home test kit.