Infertility is becoming an increasingly common problem among couples, and it affects both men and women. When it comes to male fertility, one of the main causes of infertility is a low sperm count.

Sperm quality and quantity can be affected by a variety of factors, including genetics, age, and lifestyle habits. In this article, we will discuss four habits that can help men improve the quality and quantity of their sperm.

Eat a healthy diet

One of the most important factors that can affect sperm quality is diet. A diet that is high in processed foods, refined carbohydrates, and unhealthy fats can negatively impact sperm count and motility.

On the other hand, a diet that is rich in fruits and vegetables, lean protein, healthy fats, and whole grains can help improve sperm quality and quantity.

Studies have found that antioxidants, such as vitamins C and E, can help protect sperm from damage caused by free radicals. Foods that are high in these antioxidants include citrus fruits, berries, nuts, and leafy greens.

Additionally, eating foods that are high in zinc, such as oysters, beef, and pumpkin seeds, can help improve sperm motility.

Exercise regularly

Regular exercise is not only important for overall health, but it can also help improve sperm quality. Studies have found that men who exercise regularly have higher sperm counts and motility than those who are sedentary.

However, it is important to note that excessive exercise or overtraining can have the opposite effect on sperm quality, so it is important to exercise in moderation.

One study found that men who engaged in moderate-intensity exercise for at least 15 hours per week had higher sperm counts and motility than those who exercised less than five hours per week.

Additionally, exercise can help reduce stress, which can also have a negative impact on sperm quality.

Avoid smoking and excessive alcohol consumption

Smoking cigarettes and drinking excessive amounts of alcohol can have a negative impact on sperm quality. Both smoking and alcohol consumption can decrease sperm count, motility, and morphology.

Studies have found that men who smoke cigarettes have lower sperm counts and motility than non-smokers, and heavy alcohol consumption can lead to decreased testosterone levels and sperm production.

If you are a smoker or a heavy alcohol drinker, quitting these habits can help improve your sperm quality. Additionally, avoiding secondhand smoke and limiting your exposure to environmental pollutants can also help protect your sperm from damage.

Manage stress levels

Stress can have a negative impact on many aspects of health, including fertility. High levels of stress can lead to decreased sperm count and motility, as well as erectile dysfunction.

Additionally, stress can lead to unhealthy lifestyle habits, such as smoking and excessive alcohol consumption.

There are many ways to manage stress levels, including exercise, mindfulness meditation, yoga, and deep breathing exercises. Additionally, seeking the help of a mental health professional can be beneficial if you are experiencing high levels of stress.

Conclusion

Improving sperm quality and quantity can be achieved through a variety of lifestyle habits.

Eating a healthy diet, exercising regularly, avoiding smoking and excessive alcohol consumption, and managing stress levels are all important factors that can help improve sperm quality. By incorporating these habits into your daily routine, you can help increase your chances of fertility and ultimately improve your overall health.