If you and your partner are trying to conceive, you may be wondering about your sperm count. If you are concerned about your own fertility, here are a few things you can do to increase your sperm count naturally.
Weight and Diet
Maintaining a healthy weight is important. According to the Mayo Clinic, your sperm count and movement can decrease if your own BMI increases. To keep your weight under control, eat a balanced diet rich in antioxidant-rich fruits and vegetables. It will improve your sperm health. Also, eat foods with high levels of zinc and vitamin C.
Research also suggests eating foods that are rich in lycopene. Lycopene can improve the volume, mobility, and quality of sperm; raising the sperm count by up to 70 percent. This nutrient is in red fruit and vegetables like cherries, tomatoes, peppers, and strawberries.
De-Stress and Exercise
If you are stressed, it can decrease your sexual drive and interfere with the hormones you need to make sperm. Get moving as much as you can, too. The levels of a powerful antioxidant enzyme will increase with moderate physical activity. This enzyme helps protect sperm.
Additionally, researchers found that weightlifting increased testosterone levels and improved insulin sensitivity. Higher sperm concentrations are linked to both testosterone and insulin sensitivity.
Keep it Cool
Try to avoid extended periods of warmth in the scrotal area. Saunas, hot tubs, laptops, and tight underwear can all raise the scrotal temperature and inhibit sperm production.
These guidelines should help you increase your sperm count naturally. Many points involve minimal changes to your lifestyle. Whether you choose to follow one suggestion or all of them, they are probably things you are already doing anyway.