Male infertility is one of the topics referred to as a taboo in the African society. However, for any couple trying to conceive for a while, the issue is serious. One of the contributing factors to infertility is low sperm count. If your count is at 15million per milliliter or more, then you have nothing to worry. But if your sperm count is 10million per ml or lower, you may need to work out a way to raise this number. Here is how you can increase your sperm count and volume naturally.
How to Increase Sperm Count
The type of lifestyle you lead plays an essential role in boosting your sperm numbers. There are some adjustments you can make in your life to increase your sperm count naturally. Here are tips on how to increase your sperm count.
Exercise More
Scientists have proven that obesity and excess weight contribute to low sperm count. So, get out and exercise to stay in shape and increase your sperm count. Exercise also helps you stay active, improve your mood and enhance the flow of blood in the body. You can begin with simple activities for at least 50 minutes.
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Reduce stress and get enough sleep
Enough sleep helps in maintaining healthy body weight. On the other hand, stress makes the body defensive to any activity hence it tries to conserve energy. For you to conquer stress, address any issues that may cause it and exercise and eat healthily.
Avoid any drugs or substances including excessive alcohol
According to various studies, smoking tobacco, use of cocaine, marijuana or alcohol reduces the production of sperms in your body.
Take Supplements
Some of the increase sperm count supplements include L-arginine and L-carnitine. L-arginine, mostly concentrated in the head of the sperms, helps in production, formation, and maturation of sperms. The recommended dosage is 500mg per day. However, L-arginine may not be as effective if your sperm count is lower than 10 million per milliliter. This is the most used way to increase sperm count and volume.
L-carnitine plays a crucial role in the functioning and maturation of sperms. High levels of L-carnitine indicate high sperm count and motility. You can take 1 to 2 milligrams of L-carnitine per day.
Use Prescription Drugs in Moderation
Some drugs such as select antibiotics, antipsychotics, anabolic steroids, and exogenous testosterone may make your sperm count decline.
Eat Healthily
Foods that act as anti-oxidants or support hormones that help in sperm production can help you improve your sperm count. Increase sperm count foods are rich in vitamins, zinc, calcium, and antioxidants. Given that you consume food on a daily basis, this is one of the easiest, safest and most convenient way to increase sperm count. It is a safe and easy increase sperm count naturally approach.
Foods for Increase of Sperm Count
Below are some of the foods you should include in your diet to help you increase your sperm counts.
Zinc Rich Foods
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Zinc supports production and maturation of sperms. The sperm’s tail and outer membrane have the highest concentration of zinc. Include the following foods that are rich in zinc. Of all the food, Oysters have the richest zinc content.
Lean Beef
Oysters
Baked Beans
Spinach
Pork
Pumpkin seeds
Shellfish
Also, avoid stress, smoking, alcohol or polluted areas as they deplete the levels of zinc in your body.
Vitamin C rich foods
As an antioxidant, vitamin C helps increase volume and boost sperm motility. Some of the foods that have significant contents of vitamin C are fruits and vegetables such as
Asparagus
Oranges
Kiwi
Papaya
Strawberries
Foods rich in Vitamin B9
Folic acid reduces and fights sperm abnormalities. Sources of vitamin B9 include
Legumes
Leafy Greens
Breakfast Cereals
Orange Juice
Vitamin D foods
Vitamin D is necessary for regulating semen quality, developing the sperm cell nucleus and increasing sperm count. Try adding the following foods to increase your vitamin D intake
Milk
Fatty fish like salmons and tuna
Mushrooms
Eggs
Vitamin E foods
Another powerful antioxidant is vitamin E, which improve quality, motility as well as sperm count. Your go-to foods for vitamin E are
Almonds
Spinach
Avocado
Sunflower seeds
Sweet Potato
Omega 3 oils abundant foods
For the healthy production of sperms, you need essential fatty acids such as Omega 3. Some of the sources of Omega 3 are
Wild salmon
Walnuts
Sardines
Pumpkin seeds
Selenium foods
Selenium supports fertility and functioning of the sperms as well as offers cell protection against oxidative damage. Sources of selenium are
Garlic
Oatmeal
Eggs
Brazil Nuts
Other antioxidants
Antioxidants help in fighting free radicals from pollution and other toxins, production, and volume of sperms. Some other antioxidants include
Dark Chocolate
Cranberries
Overall, a healthy lifestyle is the surest way of increasing your sperm count.
Nice write up