Why does sperm count matter?
Healthy sperm is necessary to increase the chances of conception. While sperm quality, including motility and morphology, are essential, men must also focus on sperm count. Fertilizing an egg only takes 1 healthy sperm, so higher sperm counts help increase these chances significantly. A healthy sperm concentration is at least 15 million sperm per milliliter. This figure means a total sperm count of at least 39 million sperm per ejaculate. With some simple lifestyle changes, men can naturally improve sperm count.
1. Weight loss and sperm count
Studies have shown that obesity is linked to poor sperm quality. Losing weight is one of the easiest natural ways to improve sperm count. Reduced weight optimizes hormone function, blood flow, and overall sexual function. Speak with a doctor to devise a plan for weight loss.
2. Lift some weights
Exercise can help reduce weight, but there are other positive benefits for sperm health. Anaerobic exercise increases testosterone production, which is linked to sperm health and production. Studies show that weight lifting can improve fertility markers in men, including sperm count. Regular exercise over a few months is a simple, natural way to boost fertility.
3. Avoid smoking and alcohol use
Improving sperm count may mean sacrificing unhealthy lifestyle habits. Excess smoking and alcohol use both impact sperm quality, including sperm count. Smoking can cause severe DNA damage to sperm. Nicotine, arsenic, and other harmful ingredients in cigarettes also create oxidative stress, reducing sperm production.
4. Sleep affects male fertility
Getting at least 7-8 hours of sleep has fantastic regenerative effects on the body. Proper sleep may also improve sperm count. Poor sleep is often a sign of other poor lifestyle habits like alcohol consumption, lack of exercise, and poor diet. These all come together to reduce sperm production. Setting up a restful environment can help improve sleep and reproductive health.
Do your part
Men can turn the tide on infertility. A low sperm count significantly reduces the chances of conceiving naturally, but some simple changes can help. Start with the right diet, exercise, and better sleep. Then remove harmful substances to focus on improving overall fertility. From there, men should see an increase in sperm count. If there are still struggles to conceive, assisted reproductive technology (ART) may be the next step.
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