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Every man should know how to improve sperm quality. This is important so that you can overcome infertility problems that may befall you.
Sperm quality plays an important role in increasing the chances of pregnancy and also the health of the future baby. In fact, the Centers for Disease Control and Prevention in the United States notes that ⅓ of infertility problems occur in men.
Is your sperm quality?
Sperm quality is not only shown by the number of these cells that come out of your body during ejaculation. Sperm must be healthy enough to move from the vagina to the uterus and fertilize the egg.
There are three main factors that determine the quality of sperm:
- Quantity: the amount that comes out in each ejaculation. You are said to be healthy if you produce 15 million sperm per millimeter (ml) of semen
- Movement: doctors call this motility. This quality is determined by how well and quickly the sperm moves from your partner’s vagina to your uterus
- Structure: the normal shape of sperm is egg-headed with a long tail. Sperm use this tail to swim to reach the egg, the more normal the shape of your sperm, the easier it will move.
How to improve sperm quality
So, here is how to improve sperm quality based on these three factors:
Exercise regularly
Even light exercise can increase the quantity, movement and shape of sperm. This is supported by a study published in 2005.
The study found that the combination of light activity with a high body mass index contributed directly to low semen quality. Obesity can also affect testosterone levels which can reduce sexual drive.
Another study conducted in 2011 noted that exercise and weight loss could be a way to improve sperm quality and quantity. The effect can even be achieved in just a week.
Therefore, do light activities and exercise such as walking for 20 minutes, push ups, or doing housework. But don’t do it too hard, because activities such as cycling, jogging and climbing mountains can actually reduce the quality of cement.
How to improve sperm quality by consuming vitamin C
Consuming antioxidants such as vitamin C can fight oxidative stress which has a negative impact on fertility. Vitamin C is said to improve sperm quality too, you know.
A study conducted in Dubai stated that consuming 1000 mg of vitamin C supplements twice a day for 2 months increased sperm motility by up to 92 percent and sperm count by more than 100 percent.
Reduce stress
Another way to improve sperm quality is to reduce stress. Stress can affect your sexual drive, you know. When stressed, sexual satisfaction and fertility will also decrease.
Therefore, you must use sex management as a way to increase sperm. You can do activities such as walking into nature, meditating, exercising or even spending time with friends.
Reduce caffeine and alcohol
In a study conducted in Italy, a link was found between sperm DNA damage and soda and light drinking. Drinking more than three glasses of caffeinated drinks, whether soda, coffee or energy drinks per day, can also reduce sperm count.
Meanwhile, for alcohol, a study conducted in 2014 noted that consuming more than 4 to 5 units of alcohol per week can reduce sperm count and motility. The impact increases the more often you consume alcohol.
Five units of alcohol is equivalent to 1.1 liters of beer and 0.7 liters of wine. Reducing your alcohol consumption below this limit could be a way to improve sperm quality, you know.
Take supplements as a way to improve sperm quality
One way to improve sperm quality is to consume important vitamins and minerals through food intake. You can also get these vitamins and minerals through several supplements.
Make sure your supplement or food contains these components:
- Vitamin C to increase sperm count and movement
- Vitamin D to increase testosterone
- Iron for overall sperm health
- Ashwagandha root extract to increase sperm count and motility
- Coenzyme Q10 to improve cement quality.
Ask about the health condition of you and your family in more detail with regular consultations with our doctor partners. Download the Good Doctor application now, click here, ya!
