Published in: OnlyMyHealth Dainik Group
Many couples experience fertility problems and it is common to have issues related to it. Infertility is seen in a lot of cases and more than you can think. Both men and women should lead a healthy lifestyle in order to avoid any problems related to infertility. Talking about male fertility, there are a few things that men can do to increase the chances of conceiving. You can boost fertility by eating healthy, adding supplements and making simple lifestyle moderations. Onlymyhealth editorial team talked to Gynaecologist & Infertility specialist Dr. Hrishikesh Pai, Lilavati Hospital, Mumbai, D Y Patil Hospital, Navi Mumbai and Fortis Hospitals in New Delhi, Gurugram Chandigarh, about effective and scientifically proven ways to increase your sperm count and treat infertility problem.
Tips to increase sperm count and improve fertility
1. Exercise regularly
You may already know that exercise is beneficial for general health. However, were aware that it can also boost your testosterone levels and improve fertility? Men who exercise daily have better semen quality and higher testosterone levels than inactive men. You should also not exercise too much, because this can have negative impact, leading to minimize testosterone levels. If you do not have time to exercise regularly, but want to increase fertility, try increasing your other physical activities.
2. Get enough vitamin C
Vitamin C’s ability to boost the immune system is not uncommon. But, did you know that vitamin C and other antioxidant supplements can improve fertility as well? Consuming vitamin C supplements can increase your sperm count and motility. It can also reduce the number of deformed sperm cells. As per a few studies, vitamin C supplements can improve the quality of semen as well.
3. Relax and reduce stress
Stress can reduce your sexual activity and have an adverse effect on your fertility. Stress and anxiety play a major role in your sexual activity. You can take medications for severe or unknown anxiety, mild forms of stress or reduce it using some relaxation methods. Controlling your stress levels can be as challenging and important as exercising everyday, meditating, taking a walk in nature or spending time with family and friends.
4. Get enough vitamin D
Vitamin D is important for both male and female fertility. It is another nutrient that can increase testosterone levels in your body. A high level of vitamin D plays a vital role in promoting greater sperm motility. But, some studies are not enough to prove this effect.
5. Intake enough zinc
Zinc is an essential mineral that is found in foods, such as fish, meat, eggs, and shellfish. Consuming enough zinc is one of the tips for male fertility. Zinc deficiency can lead to poor sperm quality, low testosterone levels, and a high risk of male infertility. Having zinc supplements can boost your testosterone levels and sperm count, especially if you have a zinc deficiency. And, taking zinc supplements can increase testosterone levels which may reduce due to too much high-intensity exercise.
Some More Tips to Increase your Sperm Count
1. CUT BACK ON CAFFEINE & ALCOHOL –
THEY HARM FERTILITY AND DECREASE CONCEPTION RATES
2. DISTRESS –
EXCESSIVE STRESS AFFECTS MALE HORMONES AND SPERM PRODUCTION
3. MODERATE REGULAR EXERCISE –
HELPS YOU RELAX AND BOOSTS MALE HORMONES
4. DETOX –
HEAVY MEALS AND TOXINS CAN POISON SPERM AND DROP SPERM COUNT FAST
5. ZINC AND OXIDANTS –
SPERM IS VULNERABLE TO OXIDATIVE STRESS
6. AVOID HEAT –
NO HOT BATHS, ELECTRIC BLANKETS AND HEATED CAR SEATS
Tips to increase fertility and sperm count
You can do many other things to boost your fertility, but what helps you depends on your cause of infertility. You should know that fertility and libido generally go hand in hand with your general health. That is the reason why anything that can improve your regular health is also likely to increase your fertility levels. Here are 8 extra tips to increase male fertility and sperm count/quality:
Form a healthy lifestyle. An unhealthy lifestyle can negatively affect your complete health, including fertility
Obesity can also be a cause behind infertility. If your doctor finds out that weight might be the cause of your infertility, try shedding some pounds
Do not drink too much alcohol. It can harm semen quality and reduce testosterone levels
Remember to take enough folate. Some studies show that low consumption of folate can reduce semen quality
Getting enough sleep is also important to maintain good health. But, too much or less sleep can also lead to low semen quality
Eat an antioxidant-rich diet, including foods such as walnuts, as it may improve fertility
Antioxidant supplements are also beneficial. Some studies show that coenzyme Q10 might improve semen quality
Try not to overconsume soy foods. Soy has isoflavones, which can contribute to low semen quality
Infertility is a common problem in both men and women. Talking about men, if you are having fertility issues, focus on improving your overall health. There is no sure shot that your infertility is due to your lifestyle but you can rule it out. If a deficiency of nutrients or low testosterone levels is contributing towards infertility, then the lifestyle tips listed above can help. But, if your infertility problem is because of an underlying medical condition, then you might require IVF or ICSI treatments.