Your fertility is affected by the decisions you make every day. Not just for women, but also for males, this is true. Choosing a healthy lifestyle is a fantastic place to start to have some control over the health and vitality of your sperm, even though some causes of male factor infertility are beyond a man’s control.
7 Tips for Having Healthy Sperm
Here are some pointers to help you make wiser decisions for healthy sperm:
Smoking decreases sperm count and mobility. According to certain studies, smoking can alter the DNA in sperm, which increases your partner’s risk of being infertile and miscarrying. Given the public’s increased awareness of smoking’s negative effects on health, you’d think that many people would prioritize quitting. This is not the case, though. If you learn that, for example, your life insurance policies will be less expensive if you haven’t smoked in the past 12 months than they would be for a smoker, you might have a minor change of heart.
You need to be informed and understand the advantages of quitting smoking for both yourself and the future of your family. The good news is that if you give up, the harm can be undone. After quitting smoking, your sperm needs three months to recover. Additionally, smoking marijuana can lower your sperm count and hormone levels in the body significantly.
Do not take testosterone
Do not use it if you wish to establish a family. It may stop the hormone from being naturally produced by your body, which would stop the generation of sperm.
Try to stay away from processed foods that are high in sugar, fat, and preservatives. You should make an effort to consume a healthy, balanced diet that includes the major food groups in order to strengthen your sperm. Eat more green vegetables, oranges, potatoes, and legumes to increase your intake of folates, which has been related to greater sperm counts. Your sperm’s mobility can be ensured by getting enough vitamin D. Oily fish, fortified margarine, and fortified cereals are other sources of vitamin D that you can consume in addition to daily sunlight exposure.
Selenium and zinc-rich foods are necessary since low levels can affect the quality and motility of sperm. Eggs, meat, fish, bread, and nuts are among the foods high in selenium. Foods like extra lean steak, baked beans, and dark chicken flesh all contain zinc. Consuming foods high in antioxidants helps to enhance the quality of sperm. To obtain the most beta-carotene, vitamin C, and vitamin E, try to consume a variety of fruits and vegetables.
Exercise is key
Find a routine you can stick with because it will boost your sperm production. Exercise causes the release of testosterone, which aids in sperm formation. Because excessive exercise can lower testosterone levels, balance is essential in everything.
Limit alcohol and caffeine
Alcohol use should be kept to a minimum as it has been linked to aberrant sperm and may result in decreased sperm production. Caffeine use can also lower sperm concentration and count. Three six-ounce servings of caffeine, or 300 milligrams, is the maximum amount recommended by experts per day.
Keep temperatures cool
The creation of sperm requires a fairly particular temperature, thus the testicles must maintain their coolness. The generation of sperm might be decreased by any actions that cause excessive heat. Aim to limit your use of saunas and hot tubs to no more than twice per week for periods longer than 15 minutes. Additionally damaging to you, holding a laptop on your lap raises the temperature of your scrotum by 35 degrees. Try to place the laptop on a desk, table, or cooling tray. The attire you choose also matters. More space to move slightly out from the body will be provided by looser clothing for the testicles. They are kept excessively close to the body by tight clothes, which raises their body temperature. It is advisable to wear looser-fitting undergarments and pants when trying to conceive.
Lower your stress
If you consistently work twelve-hour days without taking breaks, your sperm count may be low. Your sperm production and sexual function may be affected by stress. It is best to make an effort to unwind throughout the day and get enough rest at night. Health for both the body and the mind is crucial. When under too much stress, the body can even cease producing sperm. Stress hormones block the cells that regulate testosterone.
Make sure to adopt a lifestyle that improves your wellbeing and the general health of your sperm if you want to increase your fertility. You can make an appointment with a healthcare specialist if you’re attempting to conceive and have concerns about the quality of your sperm.