6 ways to increase sperm count and improve male fertility – Insider – INSIDER
Posted: September 24, 2020 at 4:01 pm
Sperm count refers to the amount of sperm per milliliter of semen. Measuring sperm count is usually part of a sperm analysis that also examines the shape of sperm and their motility. All these factors can play a role in a man's fertility.
It only takes one sperm to fertilize an egg, but the higher your sperm count, the better your chances are of impregnating your partner, says Zaher Merhi, MD, OB-GYN and fertility expert at New Hope Fertility Center.
Millions of sperm are in one ejaculation, but only a few hundred will make it to the egg. Many sperm die in the acidic environment of the vagina before they migrate up to the uterus and into the fallopian tubes.
A normal sperm count is between 15 million and 200 million sperm per milliliter of semen. A sperm count less than that could result in difficulties conceiving.
What you eat, how often you exercise, and your overall lifestyle can have an impact on your sperm count. Here are six ways to increase your sperm count and boost your chances of conceiving.
Overweight men tend to have lower sperm counts than those in the normal weight range, Merhi says. This could be due to overheating, which can kill sperm. Excess body fat around the testicles could insulate them, causing them to get warmer.
Hormonal changes in overweight men can also negatively affect sperm production. Overweight men are more likely to have lower testosterone levels and higher estradiol levels, which can negatively impact sperm production.
If you have a body mass index (BMI) of 25 or higher, losing even a small amount of weight can increase your sperm count. A 2016 study published in the Journal of Urology an Iranian publication examined the effects of weight loss on sperm count in 200 men with BMIs over 25. After a six-month intensive exercise program, the researchers observed significant increases in semen volume and sperm concentration among those in the weight loss group compared to the control group.
The function of the reproductive system depends on the general health of the body, so when a man exercises regularly, the testicles function better and sperm count improves, Merhi says.
A 2014 study published in Human Reproduction examined 231 men seeking fertility treatment and their levels of physical activity. The researchers found that weight lifting, running, and jogging, were associated with higher sperm concentrations than other types of exercise like walking and aerobics.
While this study found that some types of exercise are better at improving sperm count than others, any exercise is better than none, says Temeka Zore, MD, OB-GYN, and reproductive endocrinologist at Spring Fertility. Because exercise reduces inflammation, which can improve sperm function.
Some studies have shown that certain types of exercise, like bicycling, could be associated with a reduction in sperm count, but more research is needed to draw definitive conclusions about what types of exercise are best, Zore says.
"Studies are limited and inconclusive on the exact type or amount of exercise that may improve sperm counts," Zore says. "There are no high-quality studies that conclusively state one exercise is better than another."
Smoking can negatively impact sperm count, so quitting can improve your sperm health. According to a 2007 analysis published in Human Reproduction, men who smoke more than 20 cigarettes a day experience a 19% reduction in sperm concentration compared to nonsmokers.
The exact reason why smoking reduces sperm count isn't entirely known, but a 2015 review published in the World Journal of Men's Health found that smoking can lead to DNA damage in the sperm, which reduces fertility.
Even if you've smoked for years, stopping will make your sperm healthier, Merhi says. It takes about three months for the testicles to produce fresh sperm, so men who quit at least three months before conception will have healthier sperm and a better chance at fertilizing an egg.
Moderate alcohol consumption, which is about two drinks a day for men, doesn't appear to have an adverse effect on sperm count, Merhi says. However, some studies suggest that heavy drinking, defined as 14 drinks or more a week, can reduce sperm quality and lower testosterone production.
Other drugs like opioids or marijuana can also negatively impact fertility. More research is needed to see if stopping substance abuse reverses the adverse effect it has on sperm health. But, in general, abstaining from substance use and developing healthy habits can improve your sperm count and fertility.
"If you are trying to conceive, we always recommend being the healthiest version of yourself, which means avoiding smoking and drugs and drinking alcohol in moderation if you choose to drink," Zore says.
D-aspartic acid (D-AA) is an amino acid that aids in the formation of proteins in the body. It is found in high concentrations in the endocrine glands, such as the ovary and testes. Because sperm, like any cell in the body, contains protein, D-AA is important for sperm function, Merhi says.
Low concentrations of D-AA can contribute to lower sperm count and motility, so taking a D-AA supplement might help, Merhi says. A 2012 study published in Advances in Sexual Medicine examined 60 men with fertility problems and found that taking D-AA supplements for three months substantially increased their sperm counts and sperm motility.
It is important to note that those in the study were not healthy individuals as they already had sperm disorders. Therefore, there is no conclusive evidence that D-AA supplements would increase sperm count in healthy individuals.
D-AA supplements can be purchased online and the dose is usually 2,000 to 3,000 mg taken daily, but you should consult with your doctor before taking any supplements, Merhi says. D-AA can cause irritability and headaches if you take the wrong dose, and its long term effects are not yet known.
What you eat also affects your sperm count and overall health. Antioxidants in particular may improve fertility, Merhi says. Vitamin E and C have been shown to be good antioxidants for sperm function.
A 2006 study published in the Journal of Medicinal food examined 13 men with fertility problems between the ages of 25 and 35. The men received 1,000mg of vitamin C supplements twice a day for two months. Their sperm count increased by more than 100% and their sperm mobility by 92%.
Foods rich in Vitamin C include:
Omega-3 fatty acids have also been shown to improve sperm function, Zore says. Omega-3 fatty acids are essential fatty acids our bodies cannot produce on their own, so we must consume them in our diets. Fatty acids are part of the sperm cell membrane, so adequate consumption of omega-3 fatty acids may improve sperm count and motility.
Foods rich in omega-3 fatty acids include:
Many factors can affect sperm count. Luckily, there are steps you can take that may increase your sperm count and boost your chances of conceiving. Exercising, eating well, and quitting smoking are all lifestyle changes you can make to improve your fertility and your overall health.
Follow this link:
6 ways to increase sperm count and improve male fertility - Insider - INSIDER
- Weight loss: Top 10 exercises to help lose belly fat - how to burn the most calories - Express - January 31st, 2021
- This One Exercise Melts Fat Faster Than Any Other, Says Science - Eat This, Not That - January 31st, 2021
- This Guy Shared the Diet and Workout That Helped Him Lose 40 Pounds and Get Ripped - menshealth.com - January 31st, 2021
- Shannon Sharpe Credits His Strict Diet With Helping Him at the Gym: Im Crushing Guys in Their 20s and 30s - Sportscasting - January 31st, 2021
- How do binge eating and drinking impact the liver? - Medical News Today - January 31st, 2021
- Survey: 50% Of Americans Want to Lose Weight and Feel Healthier - The Beet - January 31st, 2021
- What is the best diet for rheumatoid arthritis? - Medical News Today - January 31st, 2021
- The Recovery Room: News beyond the pandemic January 29 - Medical News Today - January 31st, 2021
- What Is Heart-Healthy Diet? These 7 Simple Eating Tips Can Protect Your Heart - Self - January 31st, 2021
- Herbalife survey: More Filipino consumers eating healthier in new normal - manilastandard.net - January 31st, 2021
- No Limit to Benefits of Exercise for Heart Health, Study Finds - Everyday Health - January 31st, 2021
- The real-life diet of Dave Asprey, who thinks coffee is a superfood - British GQ - January 31st, 2021
- Dave Asprey Thinks Coffee Is a Superfood - GQ - January 29th, 2021
- Is there a healthy way to go Keto? - KING5.com - January 29th, 2021
- The South Beach vs. Jenny Craig: Cost, Menu, and Effectiveness - Healthline - January 29th, 2021
- Shift in Health: Improve your health and fitness in 2021 - Starjournalnow - January 29th, 2021
- What Does It Even Mean to Have a 'Dad Bod' Anymore? - menshealth.com - January 29th, 2021
- Workout Tips For Weight Loss: Here Are Simple Yet Effective Ways To Boost Your Stamina, As Suggested By Celeb Nutritionist Pooja Makhija - NDTV - January 29th, 2021
- No limit to benefits of exercise for heart health, study finds - KTBS - January 29th, 2021
- Burn-out resolutions: 'After one month of small changes, I feel better than I have in years' - The Guardian - January 29th, 2021
- Tips to better cope with pandemic stress, and where to find extra support - Buffalo News - January 29th, 2021
- New dietary guidelines: 5 things nutrition experts want you to know - The Albany Herald - January 29th, 2021
- Planning on running a marathon? A sports dietitian on what to eat for long-distance running - The Conversation AU - January 29th, 2021
- Weight Loss: Healthy Diet, Regular Exercise And This Important Step Are The Key To Achieve Your Goals On Time - NDTV - January 27th, 2021
- The Top 9 Fitness Trends on the Horizon in 2021 - Healthline - January 27th, 2021
- The Real Life Diet of Troy Aikman, Who Knows Better Than to Look at the Peloton Leaderboard - GQ - January 27th, 2021
- Health and Nutrition 101: Macros, Calories and Exercise ... Oh, My! (Part 1) - Capistrano Dispatch - January 27th, 2021
- Dangerous Side Effects of Going on a Diet, According to Science | Eat This Not That - Eat This, Not That - January 27th, 2021
- Heart health in kids starts in the home | Families | postandcourier.com - Charleston Post Courier - January 27th, 2021
- Pre And Post Workout Nutrition: Expert Reveals What You Should To Eat For Maximum Results - NDTV Doctor - January 27th, 2021
- How to build abs! - Times of India - January 27th, 2021
- High cholesterol: The best fish to help lower levels of 'bad' cholesterol - Express - January 27th, 2021
- Workout Tips: Maximise The Results Of Your Workout With These Expert-Recommended Diet Tips - NDTV - December 12th, 2020
- Dear Dr. Roach: Prediabetes can first be addressed with diet, exercise advice - Herald & Review - December 12th, 2020
- Metabolic confusion diet won't boost metabolism but it could have other benefits - The Conversation UK - December 12th, 2020
- How your diet can help boost immunity as COVID-19 and the flu loom - nj.com - December 12th, 2020
- Asia Pacific Consumers Eating Better, Exercising More, with 3 in 5 Believing They Will Emerge Healthier in The New Normal Herbalife Nutrition Survey... - December 12th, 2020
- Rujuta Diwekar: Weight loss myths busted; diet to follow in the New Year - Mumbai Mirror - December 12th, 2020
- Insulin is at the heart of both types of diabetes - The Times and Democrat - December 12th, 2020
- HEALTH AND FITNESS: Healthy for the holidays | Features - Charleston Post Courier - December 12th, 2020
- Ask the Doctors: Glucose and insulin are at the heart of both types of diabetes - GoErie.com - December 12th, 2020
- Give the gift of health: Fill your loved ones' stockings with a lifetime of good habits - Las Vegas Sun - December 12th, 2020
- International Mens Day 2020: Here Are 5 Simple Exercises & Basic Diet Plan Every Man Should Follow For Healthy Living - Yahoo India News - November 20th, 2020
- Polo G on His New Album 'The Goat,' Workout Routine, and Complicated Diet - menshealth.com - November 20th, 2020
- Justin Herbert Who Lives on Subway Sandwiches - GQ Magazine - November 20th, 2020
- 15 Tips To Maximize Muscle Recovery: Tips, Complications, and More - Healthline - November 20th, 2020
- 6 lung cleansing food to breathe better - Times of India - November 20th, 2020
- Dieting downfalls and the promise of a non-diet approach - Daily Cardinal - November 20th, 2020
- How To Indulge In A Healthy Way This Thanksgiving - Texas A&M Today - Texas A&M University Today - November 20th, 2020
- Want To Gain Muscle Mass? Here Are 5 Tips Every Beginner Should Know - NDTV - November 20th, 2020
- Over 4 Billion People May Be Overweight By 2050: Study; Follow These 10 Tips For Weight Loss That Won't Fail - Doctor NDTV - November 20th, 2020
- Is there a secret to living well into your 90s? - 60 Minutes - CBS News - November 20th, 2020
- How to choose a diet and weight loss app that's right for you, according to a nutritionist - Business Insider - Business Insider - November 20th, 2020
- Adding more milk or yoghurt to your diet could help reduce the risk of bowel cancer - Newshub - November 20th, 2020
- How do you calculate your calorie intake? Know some tips, recipes on how to lose weight with exercise and diet - Times Now - October 24th, 2020
- New business offers perfect locale for the mind, body and soul (4 photos) - OrilliaMatters - October 24th, 2020
- Following an exercise and nutrition regimen could benefit physical and cognitive health - ConsumerAffairs - October 24th, 2020
- Living With Arthritis: Causes, Symptoms and Treatment - LIVESTRONG.COM - October 24th, 2020
- Simple Health Tips That Are Both Effective and Affordable - LA Progressive - October 24th, 2020
- Can Intermittent Fasting help you lose weight? - Times of India - October 24th, 2020
- Celebrity trainer Harley Pasternak shares his tips for staying healthy and stress-free this fall - Yahoo Canada Shine On - October 24th, 2020
- Doing the six feet U, and other helpful COVID habits - MSR News Online - October 24th, 2020
- Live updates: Minnesota COVID-19 hospitalizations climbing back toward early pandemic numbers - KARE11.com - October 24th, 2020
- Cracking the code to live your best life: Canadian DNA testing companies, dnaPower and Inagene, partner to unlock true personalized health through... - September 24th, 2020
- Struggling To Lose Weight? This MD Says Knowing Your "Weight Loss Type" Will Help - mindbodygreen.com - September 24th, 2020
- Luxor Sayville on the CICO Diet and if It Can Work for You - Long Island, NY Patch - Patch.com - September 24th, 2020
- How to get rid of visceral fat: Including a certain exercise in your day may burn the fat - Express - September 24th, 2020
- Menopause Diet Tips: Know What To Eat And Avoid To Reduce Symptoms - NDTV Doctor - September 24th, 2020
- Three of the best exercises to lower your risk of a deadly heart attack - Express - September 24th, 2020
- Chinese eat healthier, exercise more over health concerns - Chinadaily USA - September 24th, 2020
- Immunity Tips: 5 Simple Tips To Strengthen Your Immune Function - NDTV - September 24th, 2020
- How to manage and treat PCOS-induced acne and hair loss - VOGUE India - September 24th, 2020
- 29 Best Keto Pre Workout Snacks and Supplements - Greatist - September 24th, 2020
- Excellent sources of protein for those on a vegan diet - The Indian Express - September 24th, 2020
- The Best Vegetables to Eat When You're Trying to Lose Weight - Sporteluxe - September 24th, 2020
- What Kareena Kapoor Khan eats: Rujuta Diwekar shares the diet plan she follows to look fabulous - Times of India - August 15th, 2020
- Intermittent Fasting: Everything you need to know about this diet - The Bridge - August 15th, 2020
- Diabetes type 2 - the diabetes superfood spice to lower your risk of high blood sugar - Express - August 15th, 2020
- Weight Loss Diet: 7 Signs That Tell You Are Making Progress Other Than The Weighing Scale - NDTV - August 15th, 2020
- 4 of the best ways to treat diabetes and lower blood sugar - Insider - INSIDER - August 15th, 2020