Are you ready to start having kids, but worried your sperm count is too low? Inadequate sperm production and quality is one of the most common reasons for male infertility as it decreases the odds of one of the sperms fertilizing the egg for conception.
Semen is most likely to be fertile when it contains more than 15 million sperm per milliliter. There are few reasons for that count can go down: either you testicles get too hot, you’re stressed out, or you have an STI that’s interfering with sperm production. Luckily, there are many steps you can take to boost your count.
Change Your Habits
Avoid overheating your testicles.
When testicles get too warm, they aren’t able to produce as much sperm. They need to stay a bit cooler than the rest of the internal organs. Avoid tight pants and jeans and wear loose and preferably cotton boxer shorts. You can also sleep without underwear so that your testicles stay cooler. You should avoid hot baths and saunas.
Massage your body with herbal oils.
Massage improves overall blood flow and circulation and increased circulation means healthier sperm. Regular exercise is also important.
Reduce stress levels.
Stress can decrease your sexual function, leading to reduced sperm production. Try practicing relaxation techniques throughout the day to keep yourself feeling calm and make sure you’re getting enough sleep every night.
Stop smoking and drink alcohol moderately.
These unhealthy habits causes sperm counts to be lower, makes them move more slowly, and causes the sperm themselves to be misshapen.
Ejaculate less frequently.
Frequent ejaculations can lower sperm count. Cut down on the frequency for increased sperm production.
Change Your Diet
Consume foods low in fat, and high in protein, vegetables, and whole grains. Make sure you include fish, meat, eggs, fruits and vegetables in your diet. You should also consume peanuts, walnuts, cashews, sunflower and pumpkin seeds. They are considered to increase sperm count. But you should avoid soy-based foods and high-fructose corn syrup.
3 Super Foods That Boost Sperm Count Fast
Garlic is an excellent choice for encouraging sperm production. It acts as a natural aphrodisiac and increases sperm production. It contains a compound called allicin, which boosts the endurance of the sperm and also improves blood circulation. Plus, the mineral selenium in garlic helps improve sperm motility.
How much? Simply include 1 or 2 chopped or crushed garlic cloves to meals daily for a rise in sperm count.
2. Dark Chocolate
Great news for chocolate lovers. Dark chocolate is packed with antioxidants, which fight harmful free radicals. Free radicals are considered to be a major factor in male infertility.
How much? Consume few small squares of dark chocolate per day for healthy semen.
Walnuts are a natural source of omega-3 fatty acids that, along with other polyunsaturated fatty acids, are needed for sperm to mature and work properly.
Aside from its sperm-enhancing prowess, walnuts are also known to lower cholesterol and boost brain function too.
How much? Just eight walnuts a day to give your sperm the boost they need to get the job done.