How to have a high sperm count
Feb 09, · Eat healthy foods. A diet that's low in fat, and high in protein, vegetables, and whole grains is good for your health and for your sperm. Eat plenty of fish, meat, eggs, fruits and vegetables. Peanuts, walnuts, cashews, sunflower and pumpkin seeds 92%(21). How to Keep Sperm Healthy. Prevent overheating of testicles. Avoid hot baths and hot tubs. Stay away from anabolic steroids, testosterone-based supplements, and anti-androgen drugs. Avoid tobacco, marijuana, and alcohol. Avoid cimetidine (Tagamet). Avoid large amounts of coffee. 4/5().
As a follow-up to my article on Natural Ways to Increase Your Chances of Getting Pregnantthis article describes what men should and shouldn't do to improve sperm count and quality. According to Dr. Bernard Robaire, a professor in obstetrics and gynecology at McGill University, men produce about million sperm per day - about 1, sperm for every heartbeat. So in the vast majority of cases, improving sperm count and quality is all about providing healthy nutrients to make sperm, and making sure that one's lifestyle choices aren't damaging one's sperm.
Put another way, men don't have to do much to increase overall sperm production; the focus should be on providing the right materials to produce healthy sperm, and then keeping those sperm healthy. Having too much or too little body fat can disrupt production of the following male reproductive hormones:. Gonadotropin releasing hormone GnRH - released by the hypothalamus; prompts the pituitary gland to release luteinizing hormone and follicle stimulating hormone.
Luteinizing hormone LH - released by the anterior portion of the pituitary gland; tells specialized cells in the testicles to produce testosterone. Follicle stimulating hormone FSH - also released by the anterior pituitary; tells the seminiferous tubules in the testicles to produce sperm.
Testosterone - produced in specialized cells in the testicles; stimulates production of sperm in testicles and increases sex drive. Because body fat is closely associated with the production of these male reproductive hormones, a man is most likely to produce healthy sperm when he is at a healthy weight for his structure.
Get regular exercise, but don't overdo it. Being physically active is good for reproductive health, but exercising to exhaustion on a regular basis can disrupt hormone levels in a way that lowers sperm quality. Emotional stress leads to an increase in cortisol production, which in turn, leads to a number of changes to the male reproductive hormones listed above, which results in lower sperm quality. Folateselenium, and zinc are particularly important to producing healthy sperm.
Vitamins C and E are thought to protect sperm against damage by the environmental stressors listed in the next section. Tight underwear, prolonged sitting, use of laptop computers directly on one's lap, and even being in a hot working environment can all increase scrotal temperature and decrease sperm count.
Spending 30 or more minutes in water that is degrees Fahrenheit 40 degrees Celsius or above can significantly lower sperm count. Stay away from anabolic steroids, testosterone-based supplements, and anti-androgen drugs. All of these drugs may reduce fertility by interfering with sperm what does a labourer do in construction. The most commonly used anti-androgen drugs are those prescribed to treat prostate enlargementprostate cancer, and male pattern baldness.
Regular use of tobacco including chewing tobaccomarijuana, and large amounts of alcohol are all what to pack for a european river cruise linked with low sperm counts. There is even some evidence that suggests that heavy tobacco, marijuana, and alcohol usage can damage the DNA of sperm, which may result in abnormal fetal development and an increased risk of cancer for the next generation.
Cimetidine is an over-the-counter drug that is used to treat heartburn and ulcers; regular use of cimetidine is strongly linked with low sperm counts. Avoid large amounts of coffee. While a cup of coffee per day isn't likely to reduce fertility, how to turn a solid into a gas several cups of coffee per day can definitely decrease sperm motility.
Beyond heeding the suggestions provided above, it's also important to minimize one's exposure to toxic chemicals that are linked with reduced fertility in males and females. For how to have a high sperm count information on reducing exposure to common toxins, view:. Most Common Household Toxins. Receive simple suggestions to measurably improve your health and mobility, plus alerts on specials and giveaways at our catalogue.
The contents of this website are the opinions of Dr. Ben Kim unless otherwise noted. The information on this website is not intended as personalized medical advice and is not intended to replace the relationship that you have with your primary care provider. Any decisions you make with regard to your daily choices and medical treatments should be made with the help of a qualified health care provider.
Skip to main content. Receive Updates Via. You are here Home » Blogs » Dr. Ben Kim's blog. Posted by Dr. Ben Kim on May 08, Healthy Pregnancy. How to Produce Healthy Sperm Strive to reach and maintain a healthy weight for your structure. Having too much or too little body fat can disrupt production of the following male reproductive hormones: Gonadotropin releasing hormone GnRH - released by the hypothalamus; prompts the pituitary gland to release luteinizing hormone and follicle stimulating hormone.
Strive to feel emotionally balanced. How to Keep Sperm Healthy Prevent overheating of testicles. Avoid hot baths and hot tubs. Avoid tobacco, marijuana, and alcohol. Avoid cimetidine Tagamet. Join more than 80, readers worldwide who receive Dr. Ben Kim's free newsletter Receive simple suggestions to measurably improve your health and mobility, plus alerts on specials and giveaways at our catalogue. A Soul-Crushing Loss. Thoughts on Effective Learning. A Memorable Croissant. Midwifery Care. Ultrasound: Weighing the Propaganda Against the Facts.
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How to Produce Healthy Sperm
Apr 25, · Maintain a healthy weight. Some research suggests that increasing body mass index (BMI) is linked with decreasing sperm count and sperm movement. Eat a healthy diet. Choose plenty of fruits and vegetables, which are rich in antioxidants — and might help improve sperm health.
Last Updated: April 29, References Approved. This article was medically reviewed by Janice Litza, MD. Litza is a board certified Family Medicine Physician in Wisconsin. There are 14 references cited in this article, which can be found at the bottom of the page. This article has been viewed 5,, times. Research shows that you are mostly likely to be fertile if your semen contains at least 15 million sperm per milliliter. If you're worried that your count may be too low, or if you've seen a doctor and been diagnosed with low sperm count, try to keep things in perspective -- you may have to try a few different strategies, but experts agree that most male fertility issues can be successfully treated.
There are a number of effective steps you can take to boost your sperm count and increase your odds of getting your partner pregnant. For example, you should have lots of fish, eggs, nuts, and seeds. Along with sticking to nutritious foods, try to drink alcohol only in moderation if at all since more of it can contribute to lower sperm production. If you smoke, consider quitting or cutting back so can produce more sperm. Another way to boost your sperm count is to exercise regularly since that will release more testosterone in your body.
When you work out more, you may also lose weight, which is a plus since obesity is tied to lower sperm count. For more help from our Medical co-author, including how to get medical treatment to increase your sperm count, read on! Did this summary help you? Yes No. Log in Social login does not work in incognito and private browsers. Please log in with your username or email to continue. No account yet? Create an account. Edit this Article.
Avoid hot baths and saunas. Wear a jockstrap when you play sports. It goes without saying, because most men know this from experience, but a blow to the balls will hurt you and kill your sperm. Reduce stress levels. Stress can decrease your sexual function, leading to reduced sperm production. Try practicing relaxation techniques throughout the day to keep yourself feeling calm.
Keep your mind and body healthy by regularly practicing yoga and meditation, or take up running or swimming. Stress hormones block Leydig cells, which are tasked with regulating testosterone production. When your body experiences too much stress, it can actually stop producing sperm altogether. Make sure you're getting enough sleep every night. Exhaustion can also lead to increased stress and cause decreased sperm production. Stop smoking. Smoking cigarettes causes sperm counts to be lower, makes them move more slowly, and causes the sperm themselves to be misshapen.
Marijuana seems to have a similar effect on sperm. Drink alcohol moderately. Alcohol affects your liver function, which, in turn, causes a dramatic spike in estrogen levels. Yes, men have estrogen. Since testosterone is directly linked to sperm health and sperm production, this isn't good. Even two drinks a day will have long-term effects on sperm production. Ejaculate less frequently.
Frequent ejaculations can lower sperm count. Your body produces millions of sperm each day, but if you already have low sperm count, consider storing them up longer between ejaculations.
If you have sex or masturbate daily, cut down on the frequency for increased sperm production. Be careful around toxins. Exposure to chemicals can affect the size, movement and count of your sperm. It's more and more difficult to avoid exposure to toxins, but it's absolutely necessary for your overall health and the health of your sperm. Do the following to decrease your exposure: If you work around chemicals all day long, protect your skin with long sleeves and gloves, and make sure you wear a mask and goggles to protect your face.
Don't use pesticides or herbicides in your house or yard. Be wary of medications. Certain medications can lead to decreased sperm count and even permanent infertility. If sperm production is a big concern for you, make sure you ask your doctor whether any medication prescribed might affect your sperm count. Part 2 of Exercise regularly. Finding out a workable exercise regimen is a tough task in the modern world, but rest assured that exercise will help you produce more sperm.
Exercise releases testosterone into your body, helping with sperm production. Use compound exercises and lift heavy weights, but refrain from working the same set of muscles the day after. Giving your muscles time to rest and rebuild should help you produce testosterone. Do not exercise too much! Excessive exercise causes the release of adrenal steroid hormones that actually cause a testosterone deficiency.
So whether you want to put on that extra muscle or help out your sperm, remember not to stress your body too much. Do not use anabolic steroids. Anabolic steroids may help you pack on the pounds, but they shrink your testicles and may cause infertility. If you're trying to conceive, stay far, far away. Eat healthy foods. A diet that's low in fat, and high in protein, vegetables, and whole grains is good for your health and for your sperm.
Eat plenty of fish, meat, eggs, fruits and vegetables. Peanuts, walnuts, cashews, sunflower and pumpkin seeds are also considered to increase sperm count. Avoid an excessive amount of soy-based foods and high-fructose corn syrup.
Soy foods have a mild estrogenic effect on the body. While that may be good for women, it's not great for sperm. High-fructose corn syrup may cause insulin resistance, which lowers fertility.
Lose weight. Losing weight will help you counteract low sperm count. Scientists don't know why obesity correlates to low sperm count, but a recent French study found that obese men were 42 percent more likely to have low sperm count than their non-obese counterparts. In the same study, scientists found that obese men were 81 percent more likely to have no sperm at all in their ejaculate.
Some speculate that fatty tissue converts testosterone into estrogen ; others speculate that more mass in the thighs could make the testicles too hot. Try supplements. Researchers found that men who consumed 5 mg of folic acid and 66 mg of zinc sulfate a day for 26 weeks experienced an almost 75 percent increase in sperm count. Folic acid and zinc sulfate are critical in the formation of DNA. Vitamin C and selenium may also be good supplements to take to increase sperm production.
Use herbs and homeopathy. They may help you to increase your sperm count. Just make sure to get these supplements from a reliable source. Homeopathic ingredients include the following: Passiflora Incarnata can restore the male sexuality and increase sperm count in men who have low sperm count due to smoking Marijuana.
Damiana, Yohinbinum: These homeopathic ingredients have been studied scientifically for their effects to boost male sexuality and improve the libido. National Institutes of Health Go to source Argyreia speciosa, Mucuna pruriens, Withania somnifera , Tinospora cordifolia , Tribulus terrestris, Sida cordifolia, and Asparagus racemosus,  X Research source have been used as natural Aphrodisiac.
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