Parenting is one of the biggest blessings of life. It is not just the birth of a child but also the birth of a couple as parents. Unfortunately, this blessing does not come easily to all.
For a woman to conceive, the sperm of the male has to be healthy. Globally, a huge population of men faces difficulty in embracing fatherhood.
Sperm quality, count, and motility are key determinants in such cases. Luckily, there are some simple techniques to make sperm stronger for improving pregnancy chances.
If you are wondering if any supplement would help or if a natural boost exists, read the article further to clear the air.
Ways To Improve Sperm Quality For Pregnancy
The primary steps for improving steps may be natural. Even if you are not sure of your sperm count, you could stick to these points to ensure better chances of becoming a father.
Include Anti-Oxidant Rich Foods In The Diet
Lifestyle has a huge impact on sperm quality. Eating habits also determine the chances of you becoming a dad. Antioxidants are an essential element for body functioning.
The heart, skin, and other parts reap benefits from antioxidant consumption. But the least talked about one is sperm health and fertility.
Studies have proven that men taking antioxidants have better chances of becoming fathers. Even DNA composition remains intact due to antioxidants. That is because antioxidants prevent free radical damage to cells.
Antioxidants beneficial for fertility are vitamin C, lutein, beta carotene, and beta-cryptoxanthin. Some foods to eat for enriching the diet with antioxidants are
- Non-vegetarian sources like beef, pork, chicken breast, meat, and turkey
- Nuts like Brazil nuts, walnuts, and chestnuts.
- Seeds and oils like sunflower seeds and oils or sesame seeds and oils.
- Fruits and vegetables like kiwi, orange, peas, tomatoes, and red peppers.
- Seafood like oysters and crabs.
Tag Along With Some Vitamin D
There is an unknown reason behind the relation established between vitamin D and sperms. It is observed that men taking vitamin D substances have a better sperm count and fertility.
More studies are required to understand why this happens. Nevertheless, you may get some vitamin D in prescribed amounts for availing of the benefits.
Some sources are sitting in sunlight, and eating mushrooms and milk.
Sleep has an unbreakable bond with reproductive health. Sleep deprivation causes anxiety, fatigue, and low libido. It may also lead to obesity.
All these factors deteriorate sperm health. Getting enough sleep helps improve fertility in males.
Staying physically fit and active is important to keep things going smoothly. Obesity is one of the leading causes of infertility in males.
Aerobic exercises like skipping, dancing, or running are also great, to begin with. You could opt for weight training if that is what suits you.
Keeping the body active boosts metabolism and promotes sperm motility and production. When you work out, your testosterone levels shoot up leading to better fertility.
Refrain from taking testosterone supplements without prescription as too high testosterone levels may reduce sperm count.
Cut Short The Junk
Fast food or processed food has a hold over the world. They might be tempting but are dangerous for reproductive health.
Fries, doughnuts, and similar fried food or sweetened beverages harm sperm quality. They also increase the likelihood of obesity which may harm fertility later on.
Say No To Smoking
Smoking is not just harming you but your partner also. A study suggests that men who smoke consistently have low-quality sperm.
High tobacco smoking affects the shape, count, and motility of sperm in men. Moreover, when your partner is subjected to smoke, the conceiving rate in IVF goes down.
Hence, the risk of failed pregnancies doubles.
Quit Alcohol And Drugs
A few occasional drinks cause no harm to sperm or fertility. However, long-term or excessive alcohol consumption may lead to decreased sperm count.
When it comes to drugs, the results are conflicting. But heavy doses of cocaine and marijuana may cause infertility or reduce sperm quality. This result needs in-depth research for confirmation.
Frequent Intercourse With Your Partner
To get pregnant, the initial thing to do is have sex. But the role of frequent sex does not end here. Majority of the people know that sex around ovulation improves the chances of conceiving.
But little is known that more sex improves sperm quality, count, motility, and shape. It is helpful during both natural pregnancy and insemination.
Reduce Contact With Environmental Chemicals
One of the most overlooked aspects is chemical exposure faced by a person. Your workplace might cause harm to your fertility without you noticing.
The chemicals used in farms, paints, and varnishes are linked with low-quality sperm or decreased production. Even welders or men subjected to heat might suffer degraded sperms due to overheating.
To avoid such damage, keep your body covered. Opt for masks, and gloves, or try replacing chemicals with organic alternatives.
Get A Regular Dental Checkup
This one might be surprising but is true. An odd link is found between dental health and sperm health.
The bacteria bacteriospermia affects sperm production. A study found that antibiotics alone were incapable of improving the results of semen production.
After conducting an oral examination, a group of men was given treatment for dental issues. The other group was not given dental treatment.
After six months, men with cured dental problems had a significant rise in sperm health. For the same reason, it is better to get your teeth and gums checked every six months.
Try Using Herbs
Herbs are a natural semen health booster. Many have been found effective in both traditional and modern medicine for male fertility.
First, one to count on is ashwagandha. It has several benefits for male reproductive health. It enhances libido, testosterone, and even sperm production.
Similar herbs that might be beneficial for sperm quality and quantity are ginseng, long jack, maca root, shilajit, and Tribulus Terrestris.
Trust The Spices
Spices are equally fruitful as herbs. Garlic is one such spice that is “sperm friendly”. It is aphrodisiac and contains selenium.
Both factors give sperm a potential boost. The compound allicin present in it also improves blood circulation and sperm motility.
Fenugreek is also a natural sperm health promoter. You may take fenugreek supplements after the prescription or go the traditional way. Altogether, it improves sperm count and motility.
Medicines might cure an ailment but cause another one simultaneously. Few medicines linked with decreased sperm production are
- Anabolic steroids
- Testosterone supplements
- Anti-inflammatory drugs
Some people use anabolic steroids and testosterone supplements for muscle building. The bulk might come at the cost of your fertility. Do not consume them without a prescription.
In case you notice abnormal changes in your sperm health by medicines prescribed by a doctor, have a word with him/her.
They might reduce the dosage or suggest an alternative as per requirement.
Limit Estrogen-Rich Foods
Estrogen is the female hormone. Phytoestrogen present in some foods reduces testosterone levels and sperm production.
Soy products, largely famous vegan foods, are rich in this plant-based estrogen. Not just raw tofu, soymilk, or soybeans but several products in the market make use of soy.
These may downgrade semen quality and production. Limit your soy intake to avoid such consequences.
Treatment Of Medical Problems
Several medical conditions affect male fertility. Diabetes is one such problem. Such problems, when left untreated alter semen quality.
Sexually transmitted diseases are also known for blocking the passage of semen. Similarly, celiac disease, deficiencies, and infections lower performance and fertility.
To avoid these, use contraceptives and get these problems treated.
Monitor The Facts
Fats also account for an important part of nutrition. Thus, it is important to choose it wisely. They are not harmful and do not cause obesity if consumed right.
For sperm health, it is beneficial to consume polyunsaturated fats. These are popular in the form of omega-3 and omega-6. They are usually found in fish but eggs and seed oils also contain these.
They are vital for improving semen, and concentration in men with infertility. On the other hand, trans fats work the opposite by damaging the sperm and lowering the count.
Avoid Excessive Heat Whenever Possible
Sperm production is done in testicles. They have a lower temperature than the body to fulfill their job aptly. Too much heat destroys sperm quality.
To prevent this damage try making small changes like
- Refrain from taking a long hot bath or relaxing in a hot tub.
- Keep moving your body if you have a desk job. Sitting in a place for long durations affects the sperm.
- Do not use car seat heaters to warm up the seat. It may increase the temperature of the testes.
- Do not keep your laptop on your thighs. It restricts your leg movement and is a source of heat-induced stress on the scrotum. Always use a desk while working on a laptop.
- Avoid tight-fitting clothes. Your bottoms should be loose and breathable. Try choosing cotton over synthetic material to improve air passage.
However, till your clothes are not very tight, they would not affect your sperm.
Avoid High Mercury
Mercury accumulation in the body results in infertility in both genders. Fish like swordfish, king mackerel, and bigeye tuna are mercury-rich fish.
Consider replacing them with salmon or shellfish.
High cortisol levels reduce testosterone and semen quality. Techniques like meditating, yoga, and breathing exercises help relieve stress. You could also find a hobby to help with the same.
Sometimes, natural aid is not enough to solve the problem. Along with these practices, consult a doctor for help. They may prescribe some drugs according to need.
Sperm health is an important aspect of a healthy pregnancy. There are natural methods to improve or maintain sperm production and quality.
For semen to be healthy, a balanced diet, full of vegetables, fruits, and whole grains is crucial. You should also ditch bad habits like smoking or excessive drinking.
Keep yourself fit and avoid subjecting yourself to heat. If required, do not hesitate to seek medical attention. These simple steps could help attain the ultimate goal of pregnancy.
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
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- About the Author
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Michael has been in the male wellness industry for 25+ years. Before joining Working For Health as a full-time male wellness journalist, he contributed to multiple online portals in the male wellness field. Before that, he has been an assistant to several sexologists.