It’s a well-known fact that a healthy sperm count plays a vital role in male fertility. According to the World Health Organization (WHO), a healthy sperm count is 15 million per milliliter or at least 39 million per sample. Dr Zamip Patel If you’re finding that your numbers are lower than average, don’t worry – there are several natural ways to increase your sperm count.
Nutritional Interventions
Adhere to a diet rich in lean proteins, fruits, vegetables, and whole grains. Certain foods are known to boost sperm count, including:
• Dark chocolate: Contains L-arginine, known to increase semen volume and sperm count.
• Garlic: Contains allicin, which improves blood flow in the genitals and protects sperm from damage.
• Bananas: Contains bromelain, an enzyme that regulates sex hormones and enhances male libido.
• Pomegranates: These fruits are packed with antioxidants known to enhance sperm production.
Facilitate Antioxidant Intake
Antioxidants like vitamins C and E, selenium, and lycopene can protect the delicate DNA inside sperm from damage. Including foods rich in these antioxidants in your diet can improve sperm count.
Stay Hydrated
Water plays a vital role in sperm production. The seminal fluid that carries sperm is primarily composed of water. According to Dr Zamip Patel Orlando, FL, keeping hydrated can assist in maintaining the optimum health of these cells.
Lifestyle Modifications
• Regular Exercise: Studies have shown that men who exercise regularly have higher sperm counts than those who are inactive. Moderate to high-intensity workouts augment testosterone levels, which promotes sperm production.
• Avoid Heat Exposure: Prolonged sitting, use of saunas/hot tubs, putting a laptop on your lap, and wearing tight clothes can lead to overheated testicles, impairing sperm production. Ensure your testicles are cool for optimal sperm production.
• Limit Alcohol and Avoid Illicit Substances: Excessive alcohol and illicit drug use can decrease sperm production by impacting the liver’s ability to metabolize hormones necessary for sperm production.
• Achieve and Maintain a Healthy Weight: Being underweight or overweight can significantly affect sperm count. Maintaining an optimal weight can improve sperm health.
• Minimize Stress: Chronic stress can impair hormone levels, Dr Zamip Patel impacting sperm production. Techniques such as yoga, meditation, or tai chi might assist in stress reduction.
