Sperm count and quality are understandably important for men who are looking to improve their fertility. Many different elements are deeply intertwined with fertility, such as overall health and lifestyle choices over time, so let’s look at the research and pick out the most important elements that have a positive influence on sperm health.
Diet
It should go without saying that a balanced diet that is rich in vitamins, minerals and antioxidants is crucial for sperm health. Many studies have shown that nutrients such as vitamin C, vitamin E, zinc and folic acid play a big part in improving the quality of your sperm. Antioxidants will help your body to combat oxidative stress, which can damage your sperm DNA. To make sure you have this all covered, make sure your diet includes plenty of fruit, vegetables, nuts and seeds.
Weight
Obesity is another factor that is linked to lower sperm count and quality. A study published in the Journal of Human Reproduction showed that men with a higher body mass index (BMI) may experience reduced sperm concentration and motility. To combat this, men should exercise regularly and eat a balanced diet to help them keep at a healthy weight.
Sleep
For overall reproductive health, you must get enough sleep regularly, because it’s important for maintaining hormonal balance. There was a study conducted by the Journal of Sleep Research that found that men who slept less than 6 hours a night had a significantly lower sperm count than those who slept for 7-8 hours. If you have trouble sleeping, establish a regular sleep schedule and create a restful and relaxing environment in the lead-up to your scheduled bedtime.
Exercise
Regular activity and exercise have many positive effects on an individual, ranging from maintaining a healthy weight, boosting testosterone and improving cardiovascular health, all of which are important for healthy sperm production. The British Journal of Sports Medicine noted that moderate to vigorous physical activity can improve sperm concentration and motility.
Substance Abuse
If you are trying for pregnancy or looking to improve your overall fertility, you need to stay away from harmful substances like tobacco, excessive alcohol and drugs, as they can harm your sperm. Research has shown that smoking alone is associated with decreased sperm count, so avoiding or at least limiting these substances can play a role in boosting your sperm health.
Stress
Chronic stress is never good, and in terms of fertility, it can interfere with the hormones necessary for sperm production. Techniques to manage stress, like meditation, yoga and mindfulness can help to alleviate stress. According to research undertaken by The American Journal of Men’s Health, stress reduction techniques can improve sperm quality by positively affecting your hormone levels.
Excessive Heat
Heat exposure is often overlooked when it comes to male fertility, but it can negatively impact your sperm production. Avoid overly hot baths or jacuzzies, and even try to refrain from working with a laptop on your lap for long periods if it tends to get hot. You can also try wearing loose-fitting underwear and taking breaks from sitting down to help keep things cool.
By taking into account some or all of these points that we have raised above, men can take proactive steps to improve their sperm count and quality. If you or your partner are facing persistent fertility issues, you can get in touch with us for a free consultation, personalised advice and treatment.
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