How to Improve Sperm Quality: 10 Proven Ways to Support Healthy Sperm
By Pearl Editor
If you are someone planning for a family, then it is essential to take care of your reproductive health. Following a nutrient-rich diet, exercising and maintaining a healthy life are some of the proven ways that can support sperm quality. But what does it mean to have healthy sperm? It is associated with optimal sperm count, shape and movement. Good sperm quality can improve the chances of fertilisation.
Is a healthy diet enough to solve the issue? The answer is no, because it requires a combination of a good diet, healthy habits and a good lifestyle. Sometimes we don’t notice that the small changes could impact reproductive health. Such things as stress and using mobile phones late at night can cause cellular damage and result in reduced sperm motility.
Do you know that cigarettes are the major factors for oxidative stress that could potentially cause sperm DNA damage and reduce the sperm count and movement? Habits like these are difficult to give up, but thinking about your future can help you resist. It takes around 70 to 90 days to improve the sperm quality and maturity just by changing your lifestyle. Hence, kickstart yourself by scheduling and following a healthy routine through this guide, as this tells you how to improve sperm quality by proven ways.
Fact Checks About Male Fertility
- Infertility is not always a woman’s problem; in fact, there is a 30 to 50% chance that the issue lies with male fertility.
- Age can affect male fertility, as the sperm quality starts decreasing after the age of 40, and chances of birth defects, miscarriages and autism in children can increase with age.
- Many people think that male infertility is untreatable, but it can be treated with medications, lifestyle changes, hormone therapy and surgeries.
- Male fertility can reduce over a period of time due to lifestyle, stress, age and medical conditions. Having no fertility issues does not mean that you can’t have it in the future.
- Even a healthy man can have low counts and quality of sperm.
Diagnostics Tests to Check Sperm Quality
The male fertility tests analyse the quality and quantity, as well as the motility and morphology of the sperm.
Semen analysis is a method that tests the sperm count, shape, mobility and abnormalities through a microscope.
Hormone testing can check the levels of hormones, including testosterone, follicle-stimulating hormone, luteinising hormone and prolactin. These hormones are produced by the testicles, pituitary gland and hypothalamus, which can improve male fertility, but abnormalities can cause infertility.
Testicular biopsy is a procedure in which samples from the testicle are collected and analysed for blockages and other problems associated with sperm transport.
Genetic tests can be performed to analyse the changes in the Y chromosome, and they can be performed when the concentration of the sperm is less.
10 Ways to Improve Sperm Quality
If you want to know how to improve sperm quality, then below are the ways to improve sperm health.
1. Exercise
Do you know what daily exercise can do to your body? It maintains a healthy weight, reduces stress and increases blood flow. You may question how it is linked with male infertility. Obesity can reduce sperm count and quality; stress affects the hormones, leading to a decrease in sperm production, and good blood flow can supply nutrients to the reproductive organs.
Yoga, stress reduction, resistance training, cardiovascular workouts, aerobic exercises, swimming, Pilates and cycling can improve sperm count naturally. Even jogging and weightlifting can contribute to healthy sperm count and quality.
2. Lowering Alcohol Consumption
Testosterone is the hormone responsible for spermatogenesis, the production and development of sperm.
Alcohol consumption can affect the function of the liver to regulate hormones, leading to a decrease in the testosterone levels with an increase in oestrogen levels. This can decrease the volume of the semen and the movement of the sperm.
Hence, it is advised to limit the alcohol consumption, and following this can be beneficial, as many observed improvements in sleep cycle and energy.
3. Nutrient-rich diet
Protein, healthy fats, vitamins, minerals and other nutrients like zinc, folate, selenium and omega-3 fatty acids containing foods are the best foods for sperm health and are necessary for the male reproductive system. They can increase the sperm motility and count and lower the oxidative stress.
The best foods for sperm health include:
- Eggs: They are rich in vitamin E, which can keep the sperm protected from damage and improve the chances of fertilisation.
- Spinach: They contain folate that can prevent sperm abnormalities and helps in sperm production.
- Pumpkin seeds: They are rich in zinc, which is responsible for the sperm production.
- Walnuts: They are packed with omega-3 fatty acids that can improve the sperm movement, vitality and count.
- Pomegranate: They are full of antioxidants that can reduce the oxidative stress.
The other foods include berries, oranges, kiwi, tomatoes, leafy vegetables, beans, lentils, seeds, whole grains and yoghurt. This is one of the best ways on how to improve sperm quality.
4. Additional supplements
Supplements can protect the sperm from oxidative damage, improve sperm motility and support hormone production.
The supplements for a healthy male reproductive system include:
- Folic acid: Helps in the cell division and DNA synthesis during sperm production.
- Vitamin C: Protects DNA and sperm from oxidative stress.
- Vitamin E: Protects sperm cell membranes from oxidative stress.
- Omega-3 Fatty Acids: Maintains a healthy sperm cell membrane.
- Zinc: Maintains testosterone levels, and if it is deficient, it could lead to a decrease in sperm quality.
- Lycopene: Protects the sperm from oxidative damage.
- L-Carnitine: Helps sperm to swim by producing energy, and it is the most effective supplement.
5. No Smoking
Regular smoking can decrease the sperm concentration by 23%, which can reduce the chances of conception. The sperm motility is reduced by 13%, and the shape of the sperm becomes odd, which can reduce the chances of fertilisation. Hence, it is better to quit smoking if you are trying for pregnancy.
6. Stress and Sleep
Stress can result in the production of steroid hormones called glucocorticoids, which can reduce the male sex hormone known as testosterone. This can reduce the production of sperm. Psychological and physical stress can cause oxidative stress, which can affect the quality of semen and sperm. Relieve stress by being active, connecting with people, following healthy habits and being positive.
Avoid using mobile phones before bed and make sure to sleep for 7 to 9 hours. Proper sleep can increase your energy levels and help improve sperm quality by balancing hormones.
7. Maintain Healthy Weight
When extra fat is stored in the body, fat tissue converts testosterone into oestrogen. This creates a hormonal imbalance that can affect the sperm production. If you lose a small weight, it is enough to restore the hormone levels and enhance the sperm motility. This is one of the ways on how to improve sperm quality.
8. Avoid Heat
To produce healthy sperm, testes must be cooler by 2 to 3 degrees compared to the body temperature. Heat exposure can affect the sperm count because the male reproductive system functions at a lower temperature, and when the scrotum is exposed to the heat, the sperm production slows down or temporarily stops.
Heat can reduce the sperm count, decrease sperm motility, influence sperm DNA integrity and make the sperm abnormal.
It is advised to avoid taking hot showers, hot baths, placing laptops on the lap, wearing tight underwear, using saunas and steam rooms, placing mobile phones in the front pocket and sitting or driving for a long period of time.
9. Environment and Chemicals
Plastics, pesticides and heavy metals can cause damage to the sperm DNA and decrease the sperm motility. Chemicals like BPA can be found in containers and receipts.
Usage of steel or glass containers or utensils, washing the fruits and vegetables before consumption and using protective gear when working with chemicals can make a significant impact.
10. D-aspartic Acid Supplements
D-aspartic acid is an amino acid found in glands like testicles, sperms and semen. Its consumption can increase the testosterone levels, and though it has its advantages, the consumption has to be limited to 2 to 3 milligrams a day and can be safely consumed for up to 90 days.
Key Takeaways
- If you ask how to improve sperm quality, it is necessary to follow a healthy diet, perform daily exercises and avoid some of the habits.
- Exercise can reduce stress, improve blood flow, and supply nutrients to the reproductive organs, which in turn helps improve sperm quality.
- Habits like drinking alcohol and smoking can be avoided to maintain a balance in the hormonal levels.
- Foods including spinach, oranges, walnuts, eggs, pumpkin seeds and pomegranate can improve sperm health.
- Supplements including folic acid, vitamins, zinc, lycopene and L-carnitine can be taken.
- Stress can affect sperm production by reducing testosterone production, which is a hormone involved in the development of sperm.
- Avoid heat, like using laptops on lap, taking hot showers and avoiding exposure to chemicals.
Frequently Asked Questions
- How to improve sperm quality?
A healthy diet, regular exercise, and other healthy habits like quitting smoking, drinking alcohol and limiting caffeine can improve male fertility.
- What are the lifestyle changes for better sperm quality?
Avoiding smoking, drinking and minimising taking caffeine products can pave a way for better sperm quality.
- What are the best sperm health tips?
The best sperm health tips include consuming food that is rich in vitamins like vitamins C, E and D, folic acid, omega-3 fatty acids and zinc. Exercising daily and avoiding drinking and smoking alcohol can improve sperm health.
- What are the male infertility treatments?
Changes in lifestyle can have a huge impact on the sperm quality, and if the case is not curable even by following a healthy lifestyle, then advanced surgeries and assisted reproductive technology can help.
- What are the foods that can help improve sperm health?
Foods like eggs, spinach, pumpkin seeds, oranges, walnuts and pomegranate can help in the improvement of sperm health, and these are some of the ways to improve sperm quality.
