1. Get enough exercise and sleep.
Several studies have suggested that weight loss and exercise among people with overweight or obesity can lead to an improved or increased sperm count. However, the science linking a healthy body mass index (BMI) to a healthy sperm count is still weak.
One 2017 study examined the benefits of performing a 16 week aerobic exercise program of at least three 50- minute sessions per week. The participants reached 50– 65% of their peak heart rate.
In the study, regular exercise increased sperm count and motility in 45 men with obesity and sedentary lifestyles.
2. Quit smoking.
A 2016 meta- analysis that reviewed the results of over 20 studies with a total of nearly 6, 000 participants found that smoking consistently reduced sperm count.
The researchers found that people who smoked moderate or heavy amounts of tobacco had a lower sperm quality than people who smoked tobacco less heavily.
3. Avoid excessive alcohol and drug use.
The number of controlled studies to have explored the link between sperm health and drugs is limited. This is because testing illicit substances can lead to ethical problems.
However, one 2018 review has linked the worldwide use of drugs such as alcohol, marijuana, and cocaine to decreased sperm production. Some evidence is conflicting, so further research is necessary to confirm this link.
4. Avoid certain prescription medications.
Some prescription medications can potentially decrease healthy sperm production. Once the male stops taking the medication, however, their sperm count should return to normal or increase.
Medications that may temporarily reduce the production and development of sperm include:
some antibiotics
anti- androgens
anti- inflammatory
antipsychotics
opiates
antidepressants
anabolic steroids, which may continue to affect sperm count for up to 1 year after stopping the medication
exogenous or supplementary testosterone
methadone
Males should seek consultation with a healthcare provider if they believe that a medication they are currently taking may be reducing their sperm count or affecting their fertility.
5. Take a fenugreek supplement.
Fenugreek has long been in use as a natural remedy for poor sperm health, and advocates suggest that it may help improve sperm count.
In fact, one 2017 study found that the patent- pending compound Furosap, which manufacturers developed from fenugreek seeds, significantly improved overall semen quality and sperm count.
6. Get enough vitamin D.
Researchers are not entirely sure why, but blood levels of vitamin D and calcium appear to impact sperm health.
In a 2019 literature review of 18 studies, researchers found a significant association between improved fertility in male participants and a higher level of vitamin D in the blood.
7. Take ashwaga share.
Ashwaga Share, or Indian ginseng, has long played a role in traditional medicines as a remedy for several forms of meeting dysfunction.
A 2013 study found that 46 males with low sperm counts who took 675 milligrams of ashwaga share daily for 90 days saw a 167% increase in their sperm count.
8. Eat more antioxidant- rich foods.
Antioxidants are molecules that help deactivate compounds called free radicals, which damage cells.
Several vitamins and minerals act as antioxidants, and some studies have linked antioxidant consumption with increased sperm count.
According to a 2019 review, antioxidants that may contribute to a healthy sperm count include:
beta- carotene
beta- crypto Anthony
lutein
vitamin C
9. Increase healthful fat intake.
Polyunsaturated fats are crucial for the healthy development of the sperm membrane. Such fats include omega- 3 and omega- 6.
A 2019 review of three studies found that males with infertility who supplemented with omega- 3 fatty acids experienced a significant improvement in sperm motility and concentration, compared with males who did not take omega- 3 supplements
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