Male infertility accounts for 40–50% of all infertility, affecting approximately 7% of all men. It is due to low sperm production, abnormal sperm function or blockages that prevent the delivery of sperm. Illnesses, injuries, chronic health problems, lifestyle choices, and other factors can also play a role in causing male infertility.
Interested in getting your swimmers moving and staying afloat? Here are seven simple things you can add to your to-do list to increase sperm count.
1. Keep it cool
Testicles hang outside of the body for a reason— to produce sperm and testosterone at a lower temperature than your body heat. Sitting, laptops, biking, tight underwear and clothes, hot baths and hot tubs are kryptonite to healthy sperm production.
Keep your testicles cool and away from the body as much as possible to help with healthy sperm. Additionally, some research has shown that actually icing your testicles regularly can counteract previously heat-damaged sperm and can improve function.
Icing the area for 30-60 minutes a day for a few months may increase sperm count by up to approximately 100%. This has become common enough where there are products that you can purchase to aid in this process.
Rather than an ice pack to the testicles every day, you could purchase, Snowballs Underwear (designed with a pouch fitting special ergonomic ice packs). Still not sold? Underdog Fertility Cooling Kit is a patented testicular cooling system that cools the testicles while you sit. Even if you’re not trying to increase sperm count, these are perfect for a hot day.
2. Eat for two
No, we aren’t suggesting to eat more food, but eating healthy to help conceive has proven benefits on increasing sperm count helping sperm to grow and thrive— increasing sperm count and quality.
Back away from the plates with fried food, sodas, and soy. Fill up on foods that are high in nutrients specifically zinc, selenium, coenzyme Q-10, and antioxidants. Sperm happy foods include oysters, pumpkin seeds, oranges, dark, leafy green veggies, dark chocolate, salmon and sardines, pomegranate juice, Brazil nuts and more. There are also male fertility supplements that your urologist can prescribe
3. Chemicals aren’t your friend
Most chemicals are bad for sperm. Research has proven that chemicals and pollutants play a large role in health issues including infertility. Eliminate or reduce any chemicals and toxins in your life. This includes medications, drugs, and steroids. It also includes noting what you eat, what you drink and the air you breathe.
4. Keep it moving
Being overweight or obese and sedentary is one of the top linked predictors to poor sperm quality and infertility. Extra fat produces estrogen. Testicles need a normal level of testosterone to produce healthy functioning sperm. And fat producing estrogen actually decreases your levels of testosterone.
Research backs that even just 20 minutes of cardiovascular exercise a day can increase sperm count. Losing weight will help decrease your estrogen levels, increase your testosterone levels, and aid in producing healthy sperm. Not only will it help with sperm production, but it will help with overall health, increase your energy level and get your ready for chasing those kids around.
5. Sleep Well
A good night’s rest not only improves your overall health, but increases sperm count as well. Sleep is your body’s recovery time. Your body needs a good seven to eight hours of uninterrupted sleep on a regular routine to improve your health and your sperm.
There are plenty of apps and gadgets out there to help track and improve your sleep. Also, check out your “sleep hygiene” to see how to wind down faster and enhance the quality of your sleep.
6. Ejaculate More
Ejaculating regularly has been proven to help increase sperm count. Regular ejaculation keeps everything healthy and fresh. Ejaculating every two to three days prevents the buildup of dead sperm cells and poor sperm quality.
Studies also suggest that ejaculating frequently may help with overall health too due to the theory that it rids the body of harmful toxins. However, more isn’t always better, ejaculating more frequently than every three to four days can actually reduce your sperm count as your body needs some time to replenish.
7. Get Your Groove On
We saved the best for last. Studies have shown that “good sex” improves fertility in both men and women. For men, it aids the body in ejaculating more sperm. It can also boost testosterone, reduce stress and improve sleep. For women, it can create more cervical mucus, not only making sex more enjoyable but also helping sperm to swim up into the fallopian tube towards the egg.
Interested in more information or an evaluation for male fertility with one of the best urologists in Austin? Contact Austin Urology Institute to make an appointment or give us a call at 512-535-2174.
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