Sperm count is vital while planning to conceive a child, and a low sperm count might indicate an underlying health problem.
The average sperm count per millilitre (mL) of sperm is around 15 and 200 million sperm. The term “low sperm count” refers to sperm counts of less than 15 million per millilitre or 39 million sperm per ejaculate. Oligospermia is a term that refers to a low sperm count.
A sperm analysis assesses your sperm count. You can have the sperm count test performed with a Sexologist in Gurgaon or at a fertility clinic.
Why is sperm count significant?
When attempting natural conception, a good sperm count is frequently required. Even though conception requires just one sperm and one egg, healthier sperm raises your chances of conception every month.
Further, even if you are not actively attempting to conceive, your sperm concentration may be a useful indicator of your general health. According to one study, men with low sperm were far more probable to have a greater body fat percentage (a larger waistline and a higher BMI) and increased blood pressure than those with a normal sperm count. Additionally, they had a greater prevalence of metabolic syndrome or an increased likelihood of developing diabetes, cardiovascular disease, or stroke.
For these considerations, if your primary care physician diagnoses you with a low sperm count, they may want to assess your testosterone production, lifestyle, and general wellbeing.
Natural Ways On How To Increase Sperm Count
1. Engage in Regular Physical Activity
Exercising is a good place to start when trying to improve male fertility. Moreover, it elevates men’s testosterone production, which enhances the quality of their sperm. Although this is a delicate balance, excessive exercise has been proven to decrease testosterone levels, but maintaining enough zinc levels could help avoid this.
Men who are overweight should try exercising to reduce their weight. Further, males with a healthy body mass index (BMI) had fewer immobile sperm versus men classified as overweight or obese, according to 2012 research.
2. Allow Time for Relaxation
Stress can impair sexual satisfaction and fertility. Chronic stress elevates cortisol, which acts as a barrier to testosterone production. Further, reduced testosterone levels may result in a drop in sperm count. Allow yourself time each day to calm down with things you like.
3. Quit Smoking
Cigarette smoking has a detrimental effect on several aspects of your wellbeing, particularly fertility. Men who smoke frequently have a reduced sperm count and sperm motility. Additionally, cigarette smokers may have worse sperm quality. Stop smoking as early as possible to improve your fertility.
4. Get Adequate Sleep
Seven to eight hours of sleep every night is critical for reproductive wellness. Inadequate or excessive sleep affects sperm counts. Moreover, ensure that you receive a whole night’s sleep each night.
5. Snack on Foods High in Antioxidants
Antioxidants include a range of vitamins and minerals. Antioxidants neutralize and deactivate chemicals that cause cell damage, leading to an increase in sperm count. Several foods high in antioxidants that you should include in your diet are:
- Fruits and juices of the citrus genus
- Oils derived from plants
- Green vegetables
- Nuts and Seeds
- Beef and poultry
6. Stay away from Soy
If you undertake any adjustments to your usual diet, avoid having an excessive amount of soy. Since, it includes phytoestrogens, a kind of plant oestrogen that can decrease sperm production.
7. Decrease Your Alcohol Consumption
Reduce the number of beverages you consume or fully eliminate alcohol from your diet to increase sperm quality. Alcohol may decrease the quality of sperm and reduce fertility.
8. Take Steps to Minimize Your Contact to Environmental Pollutants
Pollution and hazardous substances can affect sperm count. Minimizing your access to these toxins may help you have a higher sperm count and overall better health. Among the items to restrict are the following:
- Radiation and X-rays: It is well established that radiation is detrimental to good sperm production.
- Heavy metals: Heavy metal exposure may result in reproductive problems.
- Occupational chemicals: Pesticides, lead, paints, herbicides, and related chemicals may reduce your sperm production.
- Overheating the testicles: To keep sperm viable, the testicles have a different temperature tolerance than the parts of the body. Some activities, like wearing tight clothes, attending a sauna, or working for extended periods with a laptop upon your lap, might cause your scrotum to get overheated, resulting in decreased sperm counts.
9. Boost your vitamin intake
Vitamin D is important for the body for a range of metabolic processes. The sunlight vitamin is beneficial for immunological and bone health, as well as weight loss. Amazingly, vitamin D may aid increase the number and quality of sperm. Numerous studies show an association between improved sperm quality, testosterone production, and vitamin D. Even 20 minutes of sunshine exposure is sufficient to generate the required daily consumption.
10. Take a Supplement of Fenugreek
Fenugreek is a medicinal plant associated with an increase in male sperm count. Consuming a fenugreek seed extraction supplement on a regular schedule can increase levels of testosterone, desire, sex drive, ED, and sex intensity.
11. Citrus Fruits
Citrus fruits such as lemons, sweet limes, and oranges are abundant in Vitamin C, an extremely beneficial antioxidant. Moreover, this vitamin has been shown to enhance sperm motility and count.
Green leafy veggies provide several health advantages ranging from cardiovascular to mental wellness. Additionally, spinach is one such reliable and widely used food that can help increase sperm count and assist in treating male infertility. Moreover, this green vegetable is high in Vitamin B12, which is necessary for the health of sperm.
Practising healthy lifestyle choices that boost fertility — and eliminating those that harm it — can significantly boost your likelihood of parenting. If you want to naturally raise your sperm count, you must consume these foods. However, it is essential to visit a physician to ascertain the precise cause of infertility. However, if you and your spouse have not conceived over years of unprotected intercourse, you may opt to be examined for infertility. Additionally, a fertility expert may be able to determine the root of the problem and provide therapies that can put you and your spouse on the parenting path.