10 Ways to improve sperm quality for male fertility

There are various ways to improve sperm quality to improve fertility conditions. This is necessary when you are doing a pregnant program. Generally, this method is related to adopting a healthier lifestyle and leaving old habits. So, what are the ways to increase and improve sperm quality for men who need to know?

How to improve sperm quality

Having healthy sperm quality is necessary for the fertilization process to occur.

This process is an initial requirement before successful conception and leads to pregnancy.

Quoted from the Mayo Clinic, not all men have healthy sperm quality. This is influenced by lifestyle and certain health conditions such as sperm disorders.

However, there are still some simple ways that are done to help overcome it.

Here's how to increase and improve sperm quality related to your lifestyle.

1. Doing exercise regularly

Occasional exercise seems not enough to help you improve sperm quality.

One way to improve sperm quality, you have to do regular exercise, not just occasionally.

For example, it is enough to exercise two to three times a week.

The reason is, being diligent in exercising can help increase testosterone levels and better sperm quality.

However, you also need to be careful not to overdo it.

This can make the body tire easily and reduce testosterone levels.

2. Maintain ideal body weight

Not only women, maintaining body weight is also necessary for men to maintain fertility and improve sperm quality.

If you don't maintain your weight, the more likely you are to be obese.

Overweight men are nearly twice as likely to have lower sperm counts and poor sperm movement.

3. Eat healthy foods

Maintaining a diet and choosing nutritious foods are things that can be done to improve sperm quality.

You can start by eating sperm fertility foods.

For example, foods rich in anti-oxidants to minimize the presence of toxins in the body.

Not only that, you can also eat foods with lycopene content.

A report from the Ohio's Cleveland Clinic found that lycopene consumption can improve sperm quality, mobility, and volume by up to 70%.

Lycopene is an essential nutrient commonly found in fruits and vegetables such as tomatoes, strawberries, cherries and red peppers.

4. Avoid stress to improve sperm quality

Another way you can do to improve sperm quality is to reduce stress.

You are also advised to stay away from things that trigger stress.

A study published in the journal Nature Reviews Urology states that stress affects fertility.

This is because it can reduce satisfaction with sexual relations.

The relationship between stress and fertility is believed to occur due to the presence of the hormone cortisol in the body.

When you feel stressed for a long time, the hormone cortisol will increase.

This can have a negative impact on the reproductive hormone, namely the hormone testosterone.

The problem is, when the hormone cortisol increases, the hormone testosterone actually decreases.

In fact, the hormone testosterone is a hormone needed for sperm formation.

There are several ways you can deal with stress.

An example is walking in a quiet place, meditating, or spending time with support system .

5. Avoid alcohol

Although the truth is not yet certain, alcohol can affect fertility.

This results in decreased sperm quality and body health.

Decreasing sperm quality due to alcohol, the effect is a decrease in the hormone testosterone, impotence, and a decrease in sperm production.

Therefore, it would be better if you limit your alcohol content to increase and improve sperm quality.

6. Stop smoking to improve sperm quality

Smoking is an unhealthy lifestyle and this habit can affect the quality of your sperm.

If you really want to improve sperm quality, it would be better if you stop this habit.

Not only you, cigarette smoke toxins that stick to the body can also affect your partner.

If you want to do a pregnant program, at least it takes up to 3 months to remove nicotine toxins first.

7. Have sex regularly

Routine sex is one way that you can take to improve sperm quality.

Not only does it help couples get pregnant quickly, routine intercourse can increase fertility.

The reason is, the movement and shape of sperm is affected by the number of days you are not having sex.

For example, try giving yourself two days of intercourse so that your sperm is at its best.

Therefore, apart from being fertile, you can also have sex at least two to three times a week.

This is done to help improve sperm quality so that its movement and shape meet the criteria.

Then, avoid using lubricants to avoid fertility problems and decreased sperm quality.

8. Maintain normal body temperature

Another way that can be done to improve the quality of pserma is to maintain body temperature.

This does not hurt to do because sperm is quite sensitive to high temperatures.

If you shower every day with hot water, try to reduce the intensity.

Although the effect is indirect, over time this habit can affect the quality and damage sperm.

In addition, you also have to reduce the habit of sitting too long.

The problem is, the habit of sitting for hours can increase body temperature or body temperature in the scrotal area.

9. Avoid using tights

Increased heat in the genital area can also occur due to the use of pants that are too tight.

Wearing too tight pants has the risk of increasing the temperature around the scrotal area, which is where sperm is produced.

In addition, there is also the effect of pressing on the scrotal area when men wear pants that are too tight.

You can also substitute cotton and natural fibers for your underwear to replace tight, synthetic underwear.

Therefore, avoid this habit as a way to increase and improve sperm quality.

10. Avoid toxic chemicals

There are many jobs that increase your body's risk of being exposed to toxic chemicals.

Especially for those of you who work in the field, in the mining sector and the like.

Of course there are lots of chemicals that affect fertility such as rimbal, pesticides, and others.

If it can't be avoided, you can try ways to protect yourself such as using protective equipment.

In addition, try to avoid skin contact with chemicals.

11. Take additional supplements

It's not enough just to maintain a diet, you can improve sperm quality with certain supplements.

For example, by taking vitamin C or vitamin D which can increase levels of the hormone testosterone.

In addition, vitamin C is also rich in anti-oxidants which are useful for increasing sperm count.

Several other types of supplements that you can take to help improve sperm quality, such as:

• Zinc
• Selenium
• Coenzyme Q10
• Vitamin E
• Folic acid
• Vitamin B12

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