Shukranu Ka Count Kasie Badhaye
Infertility is a common problem and is growing rapidly worldwide. So far, it is affecting approximately one in every six couples and experts estimate that there are 40 to 50 percent cases of infertility caused by a male partner alone. Although infertility is not always curable, it can be improved with a healthy diet and lifestyle changes.
When it comes to males, sperm count is an important aspect of male fertility. The concentration or number of sperm cells is one that can help determine sperm quality. Read here, the difference between sperm and semen (hyperlink)
So, if there is a barrier to low sperm quality that is not letting your partner conceive, then here are 7 natural ways to increase it.
Exercise and sleep
Several studies have shown that exercise and weight loss can increase sperm count in obese men. A study conducted in 2017 found that 16 weeks of aerobic exercise for 50 minutes every day, increased sperm concentration and volume in 45 obese and sedentary men.
Reduce stress
Stress causes your body to take defensive action and conserve energy. The body is less concerned with reproduction and focuses more on survival in times of crisis. Eat a healthy diet, exercise regularly, and do something that you enjoy doing. All of this will help manage stress. For men suffering from severe stress or anxiety, doctors may prescribe anti-anxiety pills.
Say no to smoke
Smoking continuously reduces sperm count. A study conducted in 2016 reviewed the results of 20 other studies, including 6,000 people. It was found that the sperm count was reduced in men who smoked continuously.
Avoid alcohol and drugs
Consumption of drugs such as marijuana and cocaine is directly related to decreased sperm count. Even excessive alcohol lowers testosterone levels and sperm quality and quantity in men. This can lead to low libido and even impotence.
Take your dose
According to the study, taking vitamin D and calcium supplements has improved the sperm count. This is because low levels of vitamin D have been directly associated with low sperm count. You can ask your doctor and buy them from anywhere without a prescription.
Take more antioxidant foods
Antioxidants help reduce the number of free radicals in the body. These free radicals can cause inflammation, causing many diseases and problems. Increasing the number of antioxidant foods in your diet can help increase sperm count.
Get ashwagandha
Ashwagandha, also known as Indian ginseng, is used as a traditional remedy for many types of sexual diseases. A 2016 study found that 46 men with low sperm count who took 675 mg of ashwagandha daily for 90 days increased their sperm count by 167 percent.
Tips to increase fertility / increase your sperm count –
- Avoid overheating your testicles, such as a hot bath, prolonged sitting, and tight-fitting underwear: This inhibits the testes and lengthens the temperature considerably to suppress sperm production.
- Wear a jockstrap when you play sports
- Exercising five times a week for at least 45 minutes improves blood flow and circulation.
- Massage your body with herbal oils.
- Repeated ejaculation may reduce sperm count. Your body produces millions of sperm every day, but if you already have fewer sperm, consider storing them longer between ejaculations.
- Stop smoking According to one study, men who smoke have 22% less sperm than men.
- Maintain your ideal weight. Lack of food in men leads to loss of sex drive and structural changes in reproductive tissues leading to infertility.
- Obesity also causes low sperm count and impotence, possibly due to higher temperatures due to more fat near the testes.
Also Read : How to Increase Sperm Count
- A healthy diet increases fertility by keeping body weight at a normal level.
- Reduce stress levels. Stress can reduce your sexual function, which can reduce sperm production. Stress hormones block Leydig cells, which are tasked with regulating testosterone production. When your body experiences a lot of stress, it can actually stop sperm production altogether.