Are you struggling to conceive? Are you constantly being bombarded with advice from well-meaning friends and family members who suggest things like standing on your head after sex or drinking a gallon of apple cider vinegar every day?
While some of these suggestions may seem a little far-fetched , the truth is that there are a number of natural ways to boost your fertility and increase your chances of conceiving. Here, we’ll explore some science-backed strategies for improving sperm count and motility.
Understanding Sperm Count
Before we dive into specific tips for boosting sperm count, it’s important to understand exactly what sperm count is and why it matters. Simply put, sperm count refers to the number of sperm cells found in semen. A healthy man typically produces around 15 million sperm per milliliter of semen, with anything below 10 million considered low.
Sperm count is one factor that plays a role in male fertility, as low counts can reduce the likelihood of fertilization by decreasing the odds that one or more viable sperm will reach an egg.
Factors That Affect Sperm Count
There are a variety of factors that can impact a man’s sperm count and overall fertility:
- Diet: Eating a diet high in fruits, vegetables, whole grains, lean proteins, and healthy fats has been linked to higher-quality semen.
- Weight: Being overweight or obese can decrease testosterone levels and lead to lower quality semen.
- Smoking: Tobacco use has been linked with decreased testosterone levels and poorer semen quality.
- Alcohol consumption: Heavy alcohol use has been associated with lower total testosterone levels among men.
- Stress: High stress levels can lead to hormonal imbalances that affect spermatogenesis .
- Environmental toxins: Exposure to certain chemicals has been linked to damage to sperm DNA.
Tips for Naturally Boosting Sperm Count
Now that we’ve covered some of the factors that can impact sperm count, let’s take a look at some strategies you can use to naturally boost your fertility.
Consider Trying These Supplements
- Folic acid: This B-vitamin has been shown to improve sperm motility and reduce the risk of chromosomal abnormalities in sperm cells.
- Vitamin C: Antioxidants like vitamin C have been demonstrated to protect against oxidative stress, which can damage sperm DNA.
- Zinc: Zinc is an essential mineral involved in many physiological processes, including testosterone production. Studies suggest that supplementing with zinc may improve semen quality in men with suboptimal levels.
Change Up Your Diet
Eating a diet high in fruits and veggies is essential for maintaining healthy semen quality. In particular, research suggests that increasing your intake of:
Antioxidant-rich foods: Foods high in antioxidants have been shown to help reduce oxidative stress.
Omega-3 fatty acids: Eating fish or taking supplements containing omega-3 fatty acids has been associated with improved semen quality.
Note: Avoid processed meat and alcohol consumption as these foods are known contributors to lower-than-average viable semen.
Exercise Regularly – But Don’t Overdo It!
Regular exercise helps support testosterone production, but overexertion may not. Too much vigorous exercise can actually decrease testosterone levels and lead to poorer-quality semen. Researchers recommend around 150 minutes of moderate-intensity physical activity per week for optimal reproductive health.
Lower stress equals higher fertility rates? Yep! To combat things like harmful hormones such as cortisol from accumulating due high-stress conditions followed by comparatively increased blood pressure helps maintain natural problems during sex such as lackluster arousal or performance issues because when relieved our body focuses on underlying issues rather than building up harmful stress over time.
Get Enough Rest
While it’s important to stay active and engaged in healthy exercise, getting adequate rest is essential for overall health—including sperm production! A man is recommended to get around 7-8 hours of sleep every night. This helps protect against hormonal imbalances due to sleep deprivation which can negatively affect testosterone levels.
Frequently Asked Questions
Q: Are there any lifestyle factors that can decrease sperm count?
A: Yes! Lifestyle factors like smoking, alcohol consumption, poor diet choices, high levels of stress coupled with lack of adequate sleep directly contribute towards lower semen health and male fertility issues such as low ejaculation rates or the inadequacy of viable sperm cells for fertilization purposes have been documented at length.
Q: Is there anything I should avoid eating if I’m trying to conceive?
A: Processed meat consumption has been linked with lowered quality seminal fluid among men inclusive of fish choices like wild salmon are better than those raised in cramped waters whereas one can consider plant-based dietary alternatives often include nuts/seeds lentils/beans compared beef pork etc. even brown rice instead white offers nutrient values particularly selenium a mineral shown promote higher semen volume & motility!
In conclusion, improving your infertility naturally boils down making small adjustments on daily life rather radical ones – consulting certified physician change prescriptive control substances only done under the direction an experienced professional may help reverse trends indicating low figure counts common among men inhibiting conception potential especially when life enhancing medication might further diffuse infant-making prospects into failure give appropriate vitamins maintenance living habits its chance thrive so you too soon benefit most from revitalized body ready welcome new family member!