How to Increase Sperm Count and Sperm Quality?
How to Increase Sperm Count and Quality?
Fertilization occurs when the sperm and egg unite. The sperm travels a long way to reach the egg. In order for the sperm to successfully complete this journey and form an embryo, it must be healthy and mobile. A deterioration in sperm quality can prevent the formation of the embryo. So; what is sperm quality, is it possible to increase sperm quality? Let's examine the answers to these questions together.
What is Sperm Quality?
If you and your partner are planning to have a baby soon, you may be wondering about questions like "What is high-quality and healthy sperm?" and "What should be the sperm count?" Sperm health in men is evaluated by taking into account three different elements. We can detail these elements as follows:
1-Quantity: In an ejaculation, the semen must contain at least 15 million sperm per milliliter. If less than this number of sperm is detected in the semen, it can be said that the sperm count is low. The normal sperm count can also vary from 15 million to 200 million per milliliter.2-Motility: In order for the egg to be fertilized, the sperm must move through the cervix, uterus and fallopian tubes. For successful fertilization, at least 50% of the sperm in the semen is expected to be motile. Anything less may reduce the likelihood of pregnancy.
3-Structure (Morphology): Although the structure of sperm is not as important as quantity and mobility, it affects sperm quality. Healthy sperm have oval heads and long tails. Sperms with ideal structure can reach the egg more easily.
Your doctor analyzes your semen sample according to the 3 factors we mentioned to measure your sperm quality. In cases where necessary, he/she may request that 3 separate semen samples taken at different times be tested to get the most accurate results. He/she will inform you according to the results and create your treatment plan if needed. He/she may also recommend some lifestyle changes within the treatment plan.
Many men who want to learn about sperm health but avoid going to the doctor wonder, "How can I tell sperm quality at home?" There are various sperm tests available in pharmacies. However, home sperm testing is a procedure that doctors do not recommend. For the most accurate results, it is important to consult a specialist and get the necessary support.
Does Sperm Count Change with Age?
Sperm count, like the number of eggs in women, decreases with age. This is completely normal and does not pose a health risk. A man's sperm count at age 20 will not be the same as his sperm count after he turns 40.
At the same time, changes can be seen not only in number but also in shape or mobility in advanced ages. At this point, age can be an important factor in the answer to the question "When is the most productive sperm?" However, this varies from person to person as it is related to general health status.
The decrease in male sperm count with age may seem disappointing to many people. However, at this point, it is possible to say that there is always a possibility of pregnancy if the sperm count does not fall below the ideal value we mentioned earlier. Basically, the higher the sperm count, the higher the probability.
Why Does Sperm Count and Quality Decrease?
There may be many different environmental and physical reasons for the decrease in sperm count and quality. Let's examine some of these reasons together:
1- Varicocele: Varicocele is the swelling of the veins that drain the testicles. This may be one of the reasons for the decrease in sperm quality.
2- Infections: Infections such as epididymitis (inflammation of the seminal ducts), orchitis (testicular inflammation), gonorrhea, and HIV can negatively affect sperm production and impair sperm health.
3-Hormonal imbalances: Sperm production is an extremely complicated process. Hormones produced in the hypothalamus, pituitary and testicles are responsible for sperm formation. Any imbalance in the hormones secreted in these sections affects sperm production. In addition, changes in the thyroid and adrenal glands also have a certain effect on sperm production and quality.
4-Tumors: Benign tumors or cancer can directly affect the reproductive organs. However, they can cause problems in the pituitary gland, which is responsible for secreting hormones related to reproduction. The pituitary gland not functioning properly can also put sperm health at risk. In addition, radiation, chemotherapy or surgical interventions applied for tumor treatment can also pose problems for sperm quality.
5-Drug use: Testosterone replacement therapy, anabolic steroid use for muscle growth, some antifungal, antibiotic and ulcer medications can impair sperm production.
6-Exposure to chemicals: Exposure to benzene, toluene, pesticides, lead and other heavy metals can cause sperm count to drop.
7- Overheating of the testicles: Exposure of the testicles to high temperatures can negatively affect sperm production and function.
8-Depression: Depression can have physiological effects. Being depressed can indirectly cause a decrease in sperm concentration, that is, the number of sperm per millimeter.
9-Obesity: Obesity can directly affect sperm health and may also lead to an imbalance in the hormones that play a role in sperm production.
The main symptom of low sperm count is the inability to conceive a child despite not using any contraceptive method for a certain period of time. In addition, in rare cases, symptoms such as decreased sexual desire, pain or swelling in the testicular area, and decreased body hair can also be observed. Low sperm quality or count can only be diagnosed by specialist doctors after the necessary examinations and tests.
How to Increase Sperm Quality, Motility and Count?
In order to increase sperm quality and count, the underlying cause must first be identified and appropriate treatment must be applied. Apart from this, some lifestyle changes and practices that can be made can help you improve sperm quality. Let's look at the lifestyle changes you can make to improve sperm quality.
What Are the Foods That Improve Sperm Quality?
You can balance your reproductive health with plants that increase the number of motile sperm. Let's take a look at the points you should pay attention to in your diet to increase sperm quality in men:
Eat a Zinc-Rich Diet
Zinc is one of the components that play an important role in sperm production and quality. Here are some foods you can consume daily for a zinc-rich diet:
1-Shellfish such as oysters, lobsters, crabs,2-Red meat,
3-Chicken,
4-Turkey,
5-Green leafy vegetables,
6-Mushroom,
7-Sesame,
8-Pumpkin seeds.
Be Careful About Your Antioxidant Intake
Antioxidants can improve sperm count, shape, and motility. They also prevent DNA damage in sperm. Foods rich in antioxidants include:
1-Blackberry,2-Blueberries,
3-Raspberry,
4-Strawberry,
5-Pomegranate,
6-Cranberry,
7-Dark chocolate,
8-Artichoke,
9-Cabbage,
10-Beans,
11-Okra,
12-Green tea,
13-Cumin,
14-Turmeric,
15-Ginger,
16- Thyme,
17-Walnut.
Increase Your Folic Acid Consumption
Folic acid, also known as vitamin B9, is extremely important for healthy sperm development. It can also reduce the number of abnormal sperm in the semen, increasing the likelihood of the sperm successfully reaching the egg. Let's list some foods that contain folic acid and improve sperm quality:
1-Spinach,2-Lettuce,
3-Asparagus,
4-Broccoli,
5-Brussels sprouts,
6-Liver,
7-Avocado,
8-Banana.
Include Omega 3 Foods in Your Meals
Omega 3 plays an important role in the production of all cells, including sperm, and is found in their structure. Also, getting enough omega 3 can support sperm health and quality. Here are some food sources you can choose to increase your omega-3 intake in your meals:
1-Mackerel,2-Salmon,
3-Herring,
4-Sardine,
5-Anchovy,
6-Caviar,
7-Flaxseed,
8-Chia seeds,
9-Hemp seeds,
10-Eggs,
11-Purslane.
12-Walnut.
In order to have healthier sperm, you can consume the best sperm boosting foods we mentioned, as well as reduce your consumption of processed foods. You can take care to create balanced meals that include all food groups, eat regularly and drink plenty of water.
What Foods Should You Avoid?
Let's talk about foods that can negatively affect sperm quality:
1-If you are in a period where you want to have a child, you should stop consuming soy products. Soy can cause sperm concentration to decrease. This can reduce the chance of pregnancy.2-Processed meats, which are closely related to many diseases, can cause changes in sperm mobility and a decrease in sperm count. Therefore, remove processed foods such as sausage, salami, and bacon from your diet. When you want to eat meat, you can choose unprocessed fresh meats.
3-Trans fats are also risky for both health and sperm quality. Staying away from trans fats is very important for your sperm health.
4-Although dairy products have many benefits for human health, high-fat dairy products may not be the right foods when it comes to sperm health. High-fat dairy products can cause abnormalities in sperm shapes and decrease sperm movements.
Eliminate Alcohol and Cigarettes from Your Life
One of the most important things you can do to improve your sperm quality is to stay away from alcohol and tobacco products. Excessive alcohol consumption can lead to a decrease in sperm count and decreased motility. It can cause abnormal sperm morphology. Similarly, smoking can cause DNA damage in sperm cells and disrupt sperm production.
Stay Away from Tight Clothing
Tight pants or underwear can also negatively affect male reproductive health. Therefore, it is beneficial to choose loose, comfortable, cotton, cool clothing for your reproductive health and sperm quality.
Get Rid of Your Excess Weight
Obesity, or being overweight, is closely related to diabetes, cardiovascular disease, and some types of cancer. However, as we mentioned before, the harms of obesity are not limited to these. Being obese can cause sperm production to decrease or even stop completely. In addition, you should be careful to stay away from crash diets or other behaviors that can put your health at risk in order to lose weight.
Be Careful to Exercise
Regular exercise can help improve blood flow in the body and reduce inflammation levels. This can also improve sperm quality. You can choose these types of exercises for sperm-boosting effects:
1-You can do cardiovascular exercises such as running, cycling, swimming. Thus, you can balance the blood circulation in your body.2-You can try resistance exercises to increase your testosterone hormone levels, which are critical for sperm production. You can work with your body weight, lift dumbbells, do squats or deadlifts.
3-You can significantly reduce your stress level with yoga practices. In this way, you can help your body create healthy and high-quality sperm by preventing hormonal changes that can be caused by stress.
4-Another type of exercise that you can choose to improve sperm quality is kegel exercises. Although there is a view that this type of exercise is beneficial for women's health, it also contributes to the strengthening of the pelvic floor muscles in men. Strengthening the pelvic floor muscles is also beneficial for sperm health.
Apart from these, you can also choose practices such as cycling, pilates, tai chi, etc. according to your interests.
Use Supplements to Support Your Sperm Health
Doctors can prescribe drugs that increase sperm motility and count in cases where they deem it necessary for sperm quality in men. You can also use sperm enhancing drugs and supplements by consulting your doctor. If you do not prefer to use drugs, you can try our 100% natural Progeny M + Lycopene supplement, which does not contain allergenic substances such as gluten or lactose. Thanks to our product, which contains all the vitamins necessary for sperm quality, you can support your reproductive health in the best way.
