Are you ready to start making your own family, but worried about low sperm count? According to the current World Health Organization guidelines, a healthy sperm count is 15 million per milliliter (ml) or at least 39 million per sample. A sperm count lower than 10 million per ml is considered abnormal and male infertility.
Male infertility is when a man has a poor chance of making his female partner pregnant. It usually depends on the quality of his sperm cells. While infertility is not always treatable, it can sometimes be improved with a healthy diet, supplements and other lifestyle strategies.
There are many steps you can take to boost your sperm count.
Exercise can help obese and overweight individuals to improve or increase sperm counts, release stress, elevate your mood and enhance libido. Exercise releases testosterone into your body, helping with sperm production. Regular exercises such as walking, cycling, swimming are good. Do not exercise too much! Excessive exercise causes the release of adrenal steroid hormones that actually cause a testosterone deficiency.
Avoid overheating your testicles
There’s a reason testicles are outside of a man’s body: they need to stay a bit cooler than the rest of his internal organs. When testicles get too warm, they aren’t able to produce as much sperm. Wear loose, cotton boxer shorts and avoid hot baths. It is also advisable to sleep without underwear so that your testicles stay cooler.
Research shows that the hormone cortisol may raise levels of stress, which has strong negative effects on testosterone. When cortisol goes up, testosterone levels tend to go down. Stress may reduce your sexual function leading to impair reduced sperm count. You can reduce stress through numerous techniques such as as taking a walk in nature, meditating, exercising or spending time with friends.
Stop smoking and drinking alcohol
Smoking cigarettes causes low sperm count, makes them move more slowly, and causes the sperm themselves to be misshapen. According to one study, men who smoke and drink have 22% fewer sperm than men who don’t. Marijuana seems to have a similar effect on sperm. Cutting down on both of these substances is a good idea if you want to boost your count.
Ejaculate less frequently, don’t masturbate
Frequent masturbation can lower sperm count. Your body produces millions of sperm each day, but if you should consider storing them up longer between ejaculations. If you have sex or masturbate daily, cut down on the frequency for increased sperm production.
Eat healthy diet
A low fat and high in protein diet, vegetables, and whole grains is good for your health and for your sperm. Eat plenty of fish, meat, eggs, fruits and vegetables. Peanuts,, cashews, sunflower and pumpkin seeds are also considered to increase sperm count.
Korean ginseng is used as a sexual tonic for men to supercharge libido, improve energy and stamina. A recent study showed that, using extracted Korean ginseng resulted in higher, healthier sperm and more of them.
The testes hold a huge concentration of zinc. Both sperm and testosterone production require huge amounts of this essential trace mineral. Low levels of zinc will reduce your testosterone levels, increase sperm damage from stress and can lead to hormonal imbalances. Oysters are one of the best sources of zinc, which helps sperm production and an aphrodisiac.