The road to parenthood can be challenging for so many couples. Inability to conceive a child can bring frustration, stress, and other emotional challenges. Certain researches show that one in every six couples suffers from infertility problems. Male infertility plays a partial role in the development of these infertility problems.
About one in 20 men suffer from infertility issues. Infertility is defined as when a man has a poor chance of making his female partner pregnant. These problems can occur because of low sperm count or poor sperm quality. Sometimes, infertility can be linked to sexual functions, and other times it can be linked to semen quality. The causes of male infertility include:
- Low sperm production
- Abnormal sperm functioning
- Pain, swelling, or lump in your testicle area
- Small testicles or swelling in the scrotum
The above-mentioned causes can highly affect the quality and count of your sperms. It is essential to determine the sperm’s health to know the root cause of your infertility.
What determines your sperm health?
Sperm count is defined as the average number of sperms present in a single sample of semen. A fertility doctor will assess your sperm count during semen analysis to consider if your sperms are healthy or not. Based on the guidelines by World Health Organization [ WHO ], a healthy sperm count is 15 million per ejaculation.
Sperm health depends on various factors. The factors that determine your sperm health includes:
- Quantity: Do you know that the semen discharged in a single ejaculation should contain an adequate number of sperms. However, too few sperms can cause fertility issues.
- Movement: Sperm should move to wriggle and swim through a woman’s cervix, uterus, and fallopian tubes to reach a fertilized egg. Therefore, to be fertile, at least 40% of your sperm should be active or of good quality.
- Structure: A sperm having an oval head and long tails is considered a normal sperm. Sperms with normal structure can enhance your chances of being fertile.
What can be the possible causes of low sperm count?
Sometimes the causes of these problems are unknown. However, some possible causes can include:
- Hormonal imbalances
- Trauma to the testicles
- Some sexually transmitted infections
- Difficulty with ejaculation
- Lifestyle factors include smoking, drinking alcohol, and obesity.
Any of the above causes can be the reason for male-factor infertility. Hence, it is essential to follow certain steps that can boost male fertility.
Best ways to boost male fertility and sperm count:
A healthy lifestyle and diet changes can help boost male fertility. You can take the below-mentioned steps to boost your sperm count and increase fertility.
1. Taking male fertility supplements
If you are thinking of taking male fertility supplements, you can take it with the suggestions of your fertility specialists.Dietary supplements can be taken in the form of pills, capsules, tablets, or liquid form. However, the supplements may differ in the number of active ingredients. Most of them include zinc, selenium, and folic acid. These supplements can help increase sperm count and in preserving sperm quality. Men can take fertility supplements to produce strong, healthy, and mobile sperms.
Vitamin C supplements can significantly improve sperm count and motility while reducing the number of deformed sperm cells
The Vitamin C supplements are proven quite beneficial. A study was conducted among Indian industrial workers. The findings of this study showed that taking Vitamin C supplements for three months can protect against DNA damage caused by ROS in sperm cells.
2. Foods to boost sperm count:
There are certain foods that can influence the reproductive health of a person. These foods are good to include in your diet as they can increase the production of testosterone for better sperm count and mobility. Our specialists may recommend certain foods that can boost male fertility. Some of them are listed below:
- Eggs: As eggs are filled with protein, they can help increase your sperm count.
- Bananas: Vitamins such as A, B1, C in bananas help the body to produce good quality sperms.
- Maca Roots: Studies have shown that those who take these herbs have increased sperm count.
- Dark Chocolate: Dark chocolate includes amino acids which can enhance your sperm count.
- Walnuts: Nuts are a good source of healthy protein. You can include them in your diet as nuts can help produce better sperms.
- Zinc-rich foods: Foods like red meat or beans are rich in zinc and can give a higher sperm count.
3. Eating food rich in folic acid.
Men who have lower levels of folic acid in their diet have higher chances of abnormal chromosomes in their sperms. Certain studies show that when sperm with abnormal chromosomes fertilize an egg, it may result in miscarriage or birth defects. To avoid these chromosome abnormalities, you can add certain foods in your diet including:
- Leafy green vegetables
- Whole grains
- Citrus fruits
- Folate-enriched cereals
4. Quitting smoking can enhance your sperm count.
Smoking can not only cause low sperm count but can also affect their mobility. In men who smoke, fertility problems are more common and conception takes longer than the women. The chemical in cigarettes can damage sperm. Smoking can damage DNA in sperms, which is transferred to the baby. Moreover, a sperm takes about three months to mature. This is why quitting at least three months before trying a baby is essential for better sperm health.
5. Get enough sleep
Sleep is considered one of the best ways to keep yourself refreshed and replenished. Getting optimal sleep is essential for better sperm health. A research study was conducted which was associated with how good sleep can improve sperm quality? The researchers found a link between getting sufficient sleep between seven to eight hours per night. It helped in improving the sperm quality of various men.
So, getting quality sleep will be beneficial to your brain and other organ systems. It also regulates all hormones in your body, including fertility-related hormones.
6. Relax and minimize stress
Stress may impair your fertility. Fertility doctors believe that prolonged stress can raise the levels of cortisol. It can pose adverse effects on testosterone. When cortisol goes up, the testosterone level can go down.
We at Vardaan Medical Center, often meet patients who explain how stressed they are regarding their fertility problems. We listened to their concerns and guided them to follow relaxation techniques besides taking prescribed medications. We also recommend them to spend time with nature or to follow regular meditation and exercising techniques.
7. Limit your alcohol intake
Too much alcohol can cause male infertility. Higher alcohol intake can reduce your sperm count and may worsen sperm motility. Therefore, you should quit alcohol to enhance the quality of your sperm.
8. Aim for a healthy weight
One of the ideal ways to increase your fertility is to make sure that you have a healthy weight. An imbalanced hormone balance can occur when a person is overweight or underweight. It can also lead to low sperm count. Therefore, you should aim for a healthy weight.
9. Cut on caffeine
Caffeine is found in coffee, tea, or some soft drinks. Certain medical evidence shows that men who consume too much caffeine can have a low sperm count. Therefore, cutting on caffeine can help improve your sperm count.
10. Exercise regularly
Exercising regularly can boost your testosterone levels and improve fertility. Men who exercise regularly can have higher testosterone levels and can have better semen quality. However, you should also avoid excess exercise as it can also reduce testosterone levels.
Vardaan Medical Center: Best Infertility Centre in Punjab
Vardaan Medical Center, is known to offer a complete range of infertility treatment in punjab to couples. You can get the most effective treatment that specifically caters to your needs.
We understand that couples and individuals who desire but are unable to achieve a healthy pregnancy have certain problems that should be addressed.
Start a blissful journey of parenthood. Book an appointment with the best fertility experts.
Frequently Asked Question:
Does masturbation reduce sperm count?
Although, masturbation can lead to ejaculation. This won't have any long-term effect on your sperm quality or the count. But it can affect your sperm count temporarily as every time you ejaculate; you will lose sperm from your body.
What is the best vitamin for boosting male fertility?
Vitamin C is considered the best vitamin to increase your sperm count and motility. Men can also take Vitamin E supplements to increase pregnancy rates.