How to Increase Sperm Count Quality Naturally?

Lifestyle and dietary modifications that can help to improve sperm counts are enumerated below:-

1. Exercise and sleep – daily physical exercise for 20 to 30 minutes.
2. Lose weight if you are overweight.
3. Quit smoking.
4. Avoid excessive alcohol and drug use.
5. Wear loose cotton boxers rather than tight underwear.
6. Avoid self-medication as many medicines can have effects on sperms. Few examples of medications that can affect sperms are:-
   o Some antibiotics
   o Anti-androgens
   o Antipsychotics
   o Antidepressants
   o Painkillers like opiates
   o Anabolic steroids
   o Supplementary testosterone
7. Fenu Greek and ashwagandha are good for sperms.
8. Vitamins like C, D, E, and Co Q10 are important for sperm health.
9. Eat more antioxidant-rich food like fresh vegetables and fruits.
10. Healthy fats like polyunsaturated fats are good. Such factors are rich in omega-3 and omega 6 fatty acids.
11. If you are exposed to environmental or occupational contaminants it can decrease your sperm count. Even air pollution is linked to poor sperm health.
12. Avoid foods that have high estrogen as this is primarily a female hormone and this can reduce testosterone levels which are needed for healthy sperm production.
13. Foods that can help to increase sperm count are eggs, spinach, bananas, maca roots, asparagus, dark chocolate, walnuts, pumpkin seeds. Food having increased zinc like barley, beans, and red meat are of help.
    Food supplements enhancing male fertility
    Folic acid
    Beef liver, leafy green vegetables, fruits, beans, peas, and fortified grains
    Lycopene
    Tomatoes, apricots, pink grapefruit, and watermelon
    Selenium
    High amounts in Brazil nuts (1 oz provides 780% of daily recommended value), also found in cod, beef, turkey, and chicken
    Vitamin C
    Many fruits and vegetables, with the highest levels in red peppers, kiwi, oranges, and grapefruit
    Vitamin E
    Nuts, seeds, oils, and leafy greens
    Zinc
    Oysters, crab, red meat, poultry, and beans.
14. Treatment of dental problems: Dental problems can cause a release of bacteria in the bloodstream and these reach the semen. Many times men with bacteria present in their sperms don’t respond to antibiotics until their dental problems are addressed and treated.
    As such low sperm count is not a disease but can be a marker of some underlying disease.
    What is required is to consult a specialist without wasting time so that you and your sperms can be evaluated thoroughly and early and appropriate action can be initiated. If the sperms are less than 5 million per ml then the best treatment would be IVF-ICSI. If they are between 5 to 10 million per ml then you might be a good candidate for IUI or IVF, but we must understand that it’s not the number only which is the deciding factor. Let your fertility specialist be your guide and after full discussion jointly decide what is the best treatment option suitable for you.