Seven Ways You Can Increase Your Sperm Count
September 16, 2021
Time to get your swimmers moving and staying afloat? Here are seven simple things you should add to your to-do list that can help.
Male infertility accounts for 40–50% of infertility. It affects 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 play a role in causing male infertility. Follow these seven simple methods to help reduce issues with sperm production, function and quality.
Keep it cool.
Testicles hang outside of the body for a reason: to produce sperm and testosterone and 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 or 30-60 minutes a day for a few months may boost sperm counts 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 everyday, 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.
Eat for two.
No, we aren’t suggesting to eat more food, but eating healthy to help conceive has proven benefits on sperm production because it allows 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
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.
Keep it moving.
Being overweight, obese and sedentary are linked predictors to poor sperm quality and infertility. Extra fat produces estrogen. Testicles need a normal level of testosterone to produce healthy functioning sperm. 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.
A good night’s rest not only improves your overall health, but your sperm production 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 sperm. There are plenty of apps and gadgets out there to 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.
Ejaculating regularly has been proven to help with sperm production. 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.
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 aides 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? Contact Austin Urology Institute to make an appointment with a provider at 512-694-8888.
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