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Sperm count can be an important factor when undergoing a program to have children. Not only that, how many sperm are produced also describes a man’s health condition.
Reporting from Medicalnewstoday, the World Health Organization (WHO) states that a healthy sperm count is 15 million per milliliter (ml), or at least 39 million per ejaculation.
Not all men reach this number. But there’s no need to worry, because you can increase it in the following way:
1. Just exercise and sleep
Weight loss due to exercise can increase sperm count in men with obesity.
One 2017 study examined the health benefits of a number of men who did an aerobic exercise program on sperm production.
After doing regular exercise training, for 16 weeks and at least three 50 minute sessions per week. The results showed that the number and motility (moving speed) of sperm in 45 men who were overweight increased.
2. Stop smoking
A 2016 meta-analysis that reviewed more than 20 studies with a total of nearly 6,000 participants found that smoking consistently reduces sperm count.
People who smoke moderate or heavy amounts of tobacco also have lower sperm quality than people who don’t smoke as much.
3. Avoid certain prescription medications
Some prescribed medications have the potential to reduce sperm production. However, once you stop taking it, sperm count will generally return to normal or increase.
Medications that may temporarily reduce sperm production and development include:
- Some antibiotics
- Anti-androgen
- Anti-inflammatory
- Antipsychotic
- Opiates
- Antidepressants
- Anabolic steroids, which may continue to affect sperm count for up to 1 year after stopping treatment
- Exogenous or supplemental testosterone
- Methadone
4. Get enough vitamin D
In a 2019 review of 18 studies, researchers found a significant association between increased fertility in male participants and higher levels of vitamin D in the blood.
However, researchers advise caution when interpreting these results. They recommended further clinical trials to confirm the findings.
5. Eat foods rich in antioxidants
Antioxidants are molecules that help deactivate cell-damaging free radical compounds.
Some vitamins and minerals act as antioxidants, and some studies have linked consumption of antioxidants to increased sperm count.
According to a 2019 review, antioxidants that may contribute to a healthy sperm count include beta carotene, beta-cryptoxanthin, lutein, and vitamin C.
6. Increase your intake of healthy fats
Polyunsaturated fats are essential for the development of healthy sperm membranes. Such fats include omega-3 and omega-6.
A 2019 review found that men with infertility experienced improvements in sperm motility and concentration from taking omega-3 supplements.
7. Relax and minimize stress
Stress can reduce sexual satisfaction and damage male fertility. Reporting from Healthline, researchers believe that the hormone cortisol is responsible for these bad effects.
Prolonged stress increases cortisol levels, which has a strong negative effect on testosterone. When cortisol rises, testosterone levels tend to fall.
Stress management can be done by taking a walk in nature, meditating, exercising, or spending time with friends.
8. Check the surroundings
Consider changing clothes and showering as soon as possible if during your activities you are exposed to:
- Metal
- Solvent
- Pesticide
- Non-water based glue or paint
- Other endocrine disruptors
These toxins can affect sperm count. Jobs that expose you to excessive heat or radiation, or even sedentary jobs can also affect sperm count.
9. Consume zinc
Zinc or zinc is an important mineral found in high amounts in animal foods, such as meat, fish, eggs and shellfish. Getting enough zinc is one of the main pillars of male fertility.
Observational studies show that low zinc status or deficiency is associated with low testosterone levels, poor sperm quality, and an increased risk of male infertility.
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