Are you concerned about your fertility and wondering how to improve your sperm count? Understanding what constitutes a healthy sperm count and the factors that can affect it is crucial for men looking to enhance their fertility. According to research, it has been found that among all infertility cases, male infertility accounts for 40% to 50% of cases. Alteration in sperm is one of the major reasons why men are getting infertile worldwide.
Let’s find the key determinants of a healthy sperm count and effective strategies to increase it. Whether you’re seeking to start a family or simply improve your reproductive health, this guide will provide valuable insights and practical tips to help you along the way.
What Determines a Healthy Sperm Count?
According to research published on the CABI Digital Library, 90% of male infertility cases are related to sperm count, and abnormal semen parameters are the main cause of low or NIL sperm count. When it comes to a healthy sperm count, three main factors play a crucial role: quantity, movement, and structure.
Quantity:
The number of sperm in a semen sample is a key indicator of fertility. A healthy sperm count is typically considered to be 15 million sperm per milliliter or more. Anything less than 15 million per milliliter or 39 million sperm per ejaculate is considered a low sperm count. A low sperm count, known as oligospermia, can significantly reduce the chances of conception.
Movement:
Sperm motility refers to the ability of sperm to swim effectively. Healthy sperm should have forward movement (progressive motility) and the ability to move in a straight line. A semen analysis test can help to determine this. In fact, in 9 out of 10 male infertility instances, semen analysis is the most reliable approach for identifying the problem. Poor sperm motility, or asthenozoospermia, can make it difficult for sperm to reach and fertilize an egg. Our best IVF doctor says that at least 40% of ejaculates moving are required to achieve conception.
Structure:
The shape and structure of the sperm, known as morphology, are also important for fertility. Sperm with irregular forms may have difficulty infiltrating an egg. A normal sperm should have an oval head and a long tail, allowing it to move swiftly towards the egg. A 13-year study in South India found that morphology was responsible for 51.2% of low sperm count cases, which was greater than mobility and sperm quantity combined.
How to Increase Sperm Count?
While there are numerous clinical therapy methods, such as ICSI & IVF treatment, and medications available in fertility center institutes to address NIL, or low sperm count, the following are some effective strategies for increasing sperm count naturally:
Maintain a Healthy Weight:
For healthy adult men, a BMI (body mass index) should be between 18.5 and 24.9. Anything higher or lower than this range indicates that you are overweight or underweight, respectively. A study indicates that body mass is closely related to sperm count, and obese or overweight adults are more likely to have poor sperm counts. Maintaining a healthy weight through a balanced diet and regular exercise can improve overall health and fertility.
Exercise Regularly and Get Enough Rest:
Regular physical activity can help improve sperm count and motility. However, excess physical activity might have a reverse impact, so it is critical to achieve a balance. According to a study, short and long sleep durations, as well as late bedtime, were linked to poor sperm health in the study population, owing in part to increased ASA (antisperm antibody) formation in the semen. Getting enough rest and managing stress levels are also important factors in maintaining healthy sperm production.
Consider D-Aspartic Acid Supplements:
D-Aspartic acid is an amino acid that plays a role in sperm production. D-aspartic acid supplements help increase sperm count and motility, particularly in men with low testosterone levels. D-aspartate (D-Asp) in hormonal and neuroendocrine tissues has a crucial role in regulating reproductive activity, according to growing evidence over the past two decades.
Eat a Balanced and Nutritious Diet
A healthy diet rich in essential nutrients can help improve sperm count and quality. Include foods high in antioxidants, such as fruits, vegetables, nuts, and seeds, which can help protect sperm from damage. Avoiding processed foods, excessive sugar, and unhealthy fats is also important for sperm health.
What to Avoid to Increase Sperm Count?
While there are several ways to boost sperm count, there are also certain habits and practices that can negatively impact sperm production. Avoiding these factors can help maintain a healthy sperm count and improve fertility.
Excessive Alcohol Consumption:
Alcohol can have a detrimental effect on sperm production and quality. Excessive alcohol consumption can lower testosterone levels and affect sperm morphology and motility. Furthermore, a study found that excessive alcohol consumption affects sperm count as well as sperm quality by affecting chromatin condensation and DNA fragmentation. Limiting alcohol intake or abstaining altogether can help improve sperm health.
Smoking:
Research has shown that smoking has a deleterious impact on a variety of semen analytical parameters. The chemicals in cigarettes can damage sperm DNA, leading to decreased sperm motility and fertility. In reality, men who smoked more than 20 cigarettes per day had a 19% lower sperm concentration than nonsmokers, even after accounting for age, recent fevers, abstinence length, and reproductive organ illnesses. Quitting smoking can significantly improve sperm health and increase the chances of conception.
Exposure to Environmental Toxins:
Exposure to environmental toxins, such as pesticides, heavy metals, and chemicals, can harm sperm production. The toxins can affect hormone levels and cause DNA damage in sperm. These poisons can be contacted using any method. According to one study, men who consumed pesticide-exposed vegetables and fruits had a 49% fall in total sperm count and 32% reduced mobility. Minimizing exposure to these toxins, such as by wearing protective clothing and using natural cleaning products, can help protect sperm health.
Tight Underwear or Overheating of the Testicles:
Wearing tight underwear or exposing the testicles to high temperatures can negatively impact sperm production. Tight clothing can increase scrotal temperature, which can impair sperm production. Opting for loose-fitting underwear and avoiding activities that can lead to overheating of the testicles, such as too hot baths or saunas, can help maintain a healthy sperm count.
Conclusion:
In short, knowledge of what determines a healthy sperm count and how to avoid factors that can negatively impact sperm production is crucial for improving male fertility. By focusing on maintaining a healthy lifestyle, including a balanced diet, regular exercise, and avoiding harmful habits like smoking and excessive alcohol consumption, men can take proactive steps to boost their sperm count and overall reproductive health.
At Vardaan Medical Center, we are the best IVF centre in Amritsar, and the top IVF centre in Jalandhar dedicated to helping couples achieve their dream of parenthood. Our team of experts specializes in providing personalized fertility treatments, including IVF, to address male infertility issues. If you are struggling with infertility, don’t hesitate to reach our IVF clinic.
