Recent studies have alerted us to the fact that sperm count and quality have been decreasing for decades. The concentration of sperm cells in semen is described as the quantity, while the quality refers to the shape (morphology) and mobility of the sperm. It’s hard to pinpoint the why behind this decline, but age, nutrition, anxiety, and stress are important factors to consider.
Sperm count and quality impact your fertility — and are indicators of overall health. Infertility affects one in six couples (according to this study), and in 30% of those cases, male infertility is the cause. The list of fertility causes is long, but more than half of male-related infertility cases are due to low sperm production. If you have concerns regarding the amount of sperm you are producing, start with a semen analysis. It is an examination and analysis of a sperm sample and blood tests — quick and painless. The results will reveal any issues with fertility as well as a general evaluation of your health.
Your DNA might predetermine the health of your sperm, but boosting your quality and quantity of sperm is not out of the question. Looking to make your sperm stronger? Start here.
Get enough sleep.
Sleep deprivation is connected to more health risks than infertility. Lack of sleep is linked to higher rates of cancers, heart disease, memory loss, weight gain, and mental health issues. Before bedtime, cut back on screen time and establish a routine. The average adult needs seven to nine hours of restful sleep every night, but sleep is a tricky beast to battle, so contact your doctor if you have trouble getting enough.
Avoid too much alcohol and caffeine, and quit cigarettes.
Quitting smoking will have a positive impact on all aspects of your health, including sperm quality. If you smoke, you already know you should quit. Caffeine and alcohol are ok in moderation, but don’t drink too much of either. Caffeine causes a multitude of health issues (primarily inflammation in the gut), and alcohol slows down your sperm. Keep your coffee consumption and alcoholic beverages down to two glasses of each per day. If you’ve been drinking too much coffee and beer, don’t panic. Most damage done can be reversed, so change your habits now.
Get moving.
Any exercise is better than no exercise, but all movement is not created equal. Experts found that those who exercise have healthier sperm, with improvements in mobility, shape, and volume. One study shows that men who spent 30-45 minutes of modern-intensity running on the treadmill three times a week had the healthiest sperm (compared to those who did not exercise or who completed high-intensity exercises). High-intensity exercise might negatively affect your sperm quality, so opt for modern intensity training as part of your regular routine, and use exercise (and other tools like meditation) to manage stress and keep your body active.
Focus on your diet.
A well-rounded diet packed with nutrients and vitamins, including zinc, lycopene, B-12, vitamin C, and folate, is key. Eating a colorful diet void of processed foods helps you maintain a healthy body weight, blood sugar levels, cholesterol and blood pressure. Seafood, poultry, whole grains, vegetables, fruits, and foods low in saturated fatty acids have positively impacted sperm health.
If you aren’t getting enough nutrients through your diet, take a supplement.
The biggest factor in improving the health of your sperm is improving the health of your body and mind. A good diet, exercise routine, and sleep schedule should be priorities for sperm health as well as overall health.
All information provided on this website is meant to inform, but it is not intended to act as a substitute for medical diagnosis or treatment. Consult a qualified healthcare professional to assess your health and wellness needs and determine the most appropriate course of action for you.