A low sperm count and other sperm quality factors can result in infertility.
From 1973 to 2011, the sperm count of people in the Western world decreased significantly.
This decrease may point to negative changes in reproductive health as well.
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Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same.
Exercise Regularly
Research has shown a connection between obesity and fertility.
This research also found that exercise increased serumtestosteronelevels.
Testosterone is a sex hormone required for sperm production.
The study provides evidence that regular exercise can improve sperm count and fertility.
Get Quality Sleep
Agood night’s sleepis important for overall health, including male fertility.
A 2017 study looked at howsleep deprivationor late bedtimes can impact sperm count.
This research evaluated over 900 men and how their sleep schedule affected their sperm health.
Those who went to bed late, after 10 p.m., also had worse sperm health.
The study also determined that sleeping for extended periods does not improve sperm health.
It found that sleeping more than nine hours could also have a detrimental effect.
Relax and Minimize Stress
Stresscan negatively impact a person’s life and cause both physical and psychological health issues.
One of the physical health changes is a lowered sperm count.
Interestingly, work stress did not cause any changes.
However, there are limited research studies that look at how their use affects sperm count.
One literature review from 2018 looked at howalcohol, drugs, and smoking affected male fertility.
The review found that all three habits negatively affected male fertility and sperm health.
Avoiding alcohol, drugs, andsmokingmight be a reasonable decision for anyone trying to increase sperm count and conceive.
Drugs used recreationally that can affect sperm include anabolic steroids and opioids.
Discuss Prescription Medications With a Healthcare Provider
Certain prescription medications affect sperm count.
It’s important to discuss concerns about a prescription with a healthcare provider before stopping it.
The benefits of the medication may outweigh the side effects.
Below is a list of some of the medications that can affect sperm health:
6.
Limit Exposure to Contaminants
Exposure to contaminants, specificallyair pollution, can affect the body in many ways.
One way that has been studied is sperm count.
As a result, some supplement products may not contain the ingredients listed on the label.
Consult your healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist for personalized guidance.
Researchers are looking at how vitamin D levels affect sperm health.
A 2019 review found some uncertainty about vitamin D’s role in male fertility.
Vitamin Cis an antioxidant that protects sperm from free radical damage.
Consuming vitamin C or taking supplements may help increase sperm count.
Focus on a Healthy Fat Intake
Healthy fats contain polyunsaturated fat, which includesomega-3and omega-6 fatty acids.
A systemic review study found that omega-3 treatments significantly improved sperm motility.
This suggests that eating a diet rich in omega-3 can improve sperm health.
Plant foods high in omega-3 include:
Another option is to take an omega-3 fatty acid supplement.
Eat More Antioxidant-Rich Foods
Antioxidantsreduce free radical damage to cells.
Free radicals are highly reactive molecules produced by cellular processes.
It has been the source of much debate due to its potential to cause certain health conditions.
However, most of these claims are not supported by evidence.
Like any food, moderation is key.
Men might avoid eating excessive soy to prevent changes tosperm health.
Other Foods to Help Improve Sperm Count
No one food is superior for improving sperm count.
Research has found that a healthy, well-rounded diet is best for overall andsperm health.
Fruits, vegetables, andlegumeshave been shown to improve sperm quality and motility.
Prescription Medications
A healthcare provider can prescribe medication for people with very low sperm counts and infertility.
Two options are clomiphene and human chorionic gonadotropin.
Clomiphene is an estrogen receptor blocker that stimulates thepituitary glandandhypothalamus.
Summary
A low sperm count is one cause of impaired fertility.
A healthcare provider can determine if you have a low sperm count or otherwise impaired sperm quality.
Several natural ways can boost sperm count.
A healthcare provider can determine if medication is better suited for your situation.
Discuss supplements and vitamins with a healthcare provider, as they can interact with medications.
Do not stop or adjust dosages of prescription medications without the advice of a healthcare provider.
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