Infertility is a growing concern, and studies have shown that about 15% of couples experience difficulty in conceiving. Male infertility contributes to half of all fertility problems, and one of the major causes is a low sperm count.

Sperm count refers to the number of sperm cells in a given volume of semen. A low sperm count means that there are fewer sperm available to fertilize the egg, reducing the chances of conception. However, it is possible to increase sperm count naturally through lifestyle changes, dietary choices, and supplements.

In this article, we will explore some ways to increase sperm count and improve the chances of conception.

What is a healthy sperm count?

A healthy sperm count is considered to be between 15 million and 200 million sperm per milliliter of semen.

Anything below 15 million sperm per milliliter is considered a low sperm count, and a man with a low sperm count may face difficulty in fathering a child. However, it is important to note that sperm count alone does not determine fertility. Other factors such as sperm motility (the ability of the sperm to move) and morphology (the shape and size of the sperm) also play a vital role in fertility.

Causes of low sperm count

There are several factors that can contribute to low sperm count, including:.

Age
Obesity
Smoking
Alcohol consumption
Illegal drug use
Exposure to environmental toxins and pollutants such as pesticides, lead, and mercury
Prolonged sitting or standing
Infections such as sexually transmitted infections (STIs) and prostate infections
Certain medications such as steroids and chemotherapy drugs

Lifestyle changes to increase sperm count

One of the easiest ways to increase sperm count is to make lifestyle changes. Here are some things you can do:.

Exercise regularly

Regular exercise can improve your overall health and fitness, which can help improve sperm count. Exercise can help increase testosterone levels, which in turn can help increase sperm production.

However, it is important not to overdo it as excessive exercise can have the opposite effect.

Reduce stress

Stress can have a negative impact on your health and fertility. Chronic stress can lead to hormonal imbalances, which can affect sperm production. Finding ways to manage stress can help improve sperm count.

You can practice relaxation techniques such as meditation, deep breathing, or yoga to help reduce stress.

Avoid exposure to toxins

Exposure to environmental toxins and pollutants can affect sperm production. Avoid exposure to pesticides, lead, and mercury. You can also switch to organic and natural products to reduce your exposure to harmful chemicals.

Get enough sleep

Sleep is essential for overall health and wellbeing. Lack of sleep can affect your hormone levels, which can affect sperm production. Try to get at least 7-8 hours of sleep per night.

Dietary changes to increase sperm count

Your diet plays a significant role in your overall health and fertility. Here are some dietary changes you can make to increase sperm count:.

Eat a balanced diet

A balanced diet that includes fruits, vegetables, whole grains, lean protein, and healthy fats can help improve sperm count.

A diet rich in antioxidants such as vitamin C, vitamin E, and selenium can help reduce oxidative stress on sperm cells and improve their quality.

Stay hydrated

Drinking plenty of water and staying hydrated can help improve sperm count. Dehydration can affect the quality and quantity of sperm. Try to drink at least 8-10 glasses of water per day.

Avoid smoking and alcohol

Smoking and alcohol can have a negative impact on sperm production. Both can affect hormone levels and reduce sperm count. If you smoke or drink, it is best to quit or reduce your intake.

Avoid processed foods

Processed foods are often high in sugar, unhealthy fats, and preservatives. These can have a negative impact on your health and fertility. Try to reduce your intake of processed foods and opt for whole foods instead.

Supplements to increase sperm count

In addition to lifestyle and dietary changes, certain supplements can also help increase sperm count. Here are some supplements you can consider:.

Zinc

Zinc is an essential nutrient for sperm production. Studies have shown that supplementing with zinc can help increase sperm count and improve their quality.

Folic acid

Folic acid is essential for DNA synthesis and cell division. Studies have shown that supplementing with folic acid can help improve sperm count and improve their quality.

Omega-3 fatty acids

Omega-3 fatty acids are essential fatty acids that have anti-inflammatory properties. Studies have shown that supplementing with omega-3 fatty acids can help improve sperm count and improve their quality.

Vitamin D

Vitamin D is essential for overall health and fertility. Studies have shown that supplementing with vitamin D can help improve sperm count and improve their quality.

Conclusion

Low sperm count is a common cause of male infertility. However, it is possible to increase sperm count naturally through lifestyle changes, dietary choices, and supplements.

By making these changes, you can improve your chances of conception and start your journey towards parenthood.