Fertility forms an integral part of human health and wellbeing, yet it is rarely discussed in the context of men’s health. One of the major drivers of male fertility is sperm count, the number of sperm in an individual sex sample. A low sperm count can lead to difficult conception, but luckily, natural and clinically proven treatments can improve this fundamental male fertility feature. Here, we’ll discuss the reasons behind low sperm count and some simple ways to naturally increase sperm count.
Learn about Sperm Count and What It Means.
Sperm count refers to millions of sperm per millilitre of semen, with a normal range of 15 million to more than 200 million per milliliter. A very low sperm count (called oligospermia in medical terms) will dramatically lower the chances of fertilization during pregnancy.
The good news is that sperm health depends heavily on lifestyle and environmental factors. By working on the underlying issues behind low sperm counts, most men can heal their reproductive systems, without medical intervention.
Causes of Low Sperm Count
Identifying what reduces sperm counts is the first step toward improvement. Common causes include:
Lifestyle Choices:
Smoking
Excessive alcohol consumption
Illicit substances such as steroids and recreational drugs are often abused.
Nutritional Deficiencies:
A diet deficient in vitamins, minerals, and antioxidants can disrupt sperm count and quality.
Environmental and Occupational Hazards:
Toxins, insecticides, industrial chemicals, and high temperatures can destroy sperm.
Sedentary Behavior:
Lack of physical activity and high levels of stress are both associated with decreased sperm health.
Medical Conditions:
Steroid medications, diabetes, varicocele (swelling in the veins that surround the testicles), infections and hormonal deficiencies can destroy sperm counts.
Obesity:
Being overweight leads to hormonal dysregulation that reduces the number and quality of sperm.
Knowing these things and taking the appropriate action against them can enable you to increase your sperm count and stay in good health.
How To Grow Sperm Naturally.
1. Adopt a Nutrient-Rich Diet
And eating a healthy, well-balanced diet full of fertility-enhancing foods can affect sperm health. Focus on consuming:
Zinc-Saturated Foods: Zinc plays a crucial role in testosterone production and sperm growth. Lean meats, nuts, seeds, and legumes can be part of your diet.
Antioxidants: Eat foods that contain vitamin C and E, such as citrus, berries, nuts, and leafy greens, because antioxidants fight oxidative stress that destroys sperm.
Omega-3 Fatty Acids: Omega-3s, which are derived from fatty fish such as salmon, walnuts, and flaxseeds, can enhance sperm motility and shape.
Folate: Leafy greens, beans and whole grains are excellent sources of folate that’s critical for normal sperm DNA.
Selenium: Brazil nut, eggs, and mushrooms are fantastic for fertility.
It’s just as important to avoid processed foods, sugary snacks, and trans fats, which can negatively affect sperm health.
2. Stay Physically Active
Exercise boosts health, improves hormone levels and directly affects sperm count. Exercise lowers oxidative stress, blood flow in the womb, and helps balance testosterone.
However, do not train too hard, too much exercise will decrease testosterone and reduce sperm count. : Aim for a 3:3 workout schedule that involves cardio, strength training, and yoga or stretching to reduce stress.
3. Maintain a Healthy Weight
Male infertility is commonly linked to obesity. Insufficient fat tissue can disrupt hormonal balance, decreasing testosterone and raising oestrogen production, degrading sperm count.
Weight loss combined with a healthy diet and adequate exercise has been demonstrated to enhance sperm quality and quantity in overweight men. Slow, consistent weight loss is the way to go.
4. Manage Stress Effectively
Stress can affect hormones and sperm quality in the long run. High levels of the stress hormone cortisol can lower testosterone and impair sperm development.
To reduce stress:
Practice mindfulness or meditation.
Keep yourself busy with hobbies that you enjoy.
Practicing deep breathing, journaling or professional therapy can help if stress is too much to handle.
5. Get Enough Sleep
We also need adequate sleep to help maximize testosterone production, which is important for sperm. Strive for 7- 9 hours of sleep per night and have a consistent sleep routine.
Changes in your sleep cycle or severe sleep deprivation can interfere with the body’s production of good sperm.
6. Limit Exposure to Environmental Toxins
Toxins from the environment can affect sperm. To limit your exposure:
Use glass or stainless steel for food and beverage storage instead of plastics that have BPA in them.
Protect your face if you work with chemicals or heavy metals.
Eliminate exposure to pesticides, whenever possible, by eating organically.
7. Stop Smoking and Drink Only Lightly.
Both smoking and drinking excessively cause low sperm density and motility. Having quit smoking and decreasing or reducing alcohol intake has been shown to improve sperm health dramatically.
If you are struggling to stop these behaviors, talk to a medical professional or addiction counselor.
8. Stay Hydrated
Dehydration decreases the amount of semen in the vagina and reduces the chances that sperm will get to the egg in attempts at conception. You should drink 8-10 glasses of water each day for maximum hydration.
9. Avoid Excessive Heat
The testes are incredibly temperature-sensitive, and exposure to too much heat can suppress sperm counts. To preserve sperm count:
Don’t spend your time in a hot tub, sauna, or any other environment that stays hot for too long.
Instead of tight underwear, wear loose-fitting underwear and ventilating fabrics such as cotton.
Laptops or other heat emitting appliances should never be sat on your lap for long periods of time.
10. Take Natural Supplements
If your diet alone is not covering everything, try taking natural fertility supplements, including:
CoQ10 (Coenzyme Q10): Enhances sperm flow and focus.
Ashwagandha: A folk medicine used to increase testosterone and increase sperm counts.
Vitamin D: Maintains hormonal stability.
L-Carnitine: Maintains the development of sperm and promotes movement.
Never take any supplements without checking with a medical professional that they are appropriate for you.
When to Seek Medical Help
If natural approaches work wonders for most men, low sperm count or infertility can require medical intervention. If you’ve been trying to get pregnant for more than a year without success (or six months if your partner is over 35), consider going to a fertility specialist.
A physician can examine the underlying medical issue and recommend treatment such as hormone therapy, varicocele surgery, or assisted reproductive technology (ART) such as IVF if needed.
Final Thoughts: How Can I Increase My Sperm Count Naturally?
Making a healthy jump in sperm counts is an achievable and practical goal for most men. By living a healthy lifestyle, eating well and controlling stress, you will give your reproductive system the best possible chance to flourish. Also, implementing actions to boost your general health can lead to a ripple effect, which can lead to improved physical health, mental health, and lifestyle benefits.
Take care of yourself now and enjoy a more healthy future—you, your partner, and even your children.
