The decision about conceiving a child is one of the biggest life-changers for everyone. The need to prolong your line and have a small version of yourself to love is only natural. When the big decision comes, you probably want to succeed as soon as possible. In order to have better chances, it’s advisable to check fertility, as one in six couples has experienced some problems.
One in three cases happens to be due to a male partner alone. Infertility is not always treatable, but it can be improved by diet and a lifestyle change in most cases. If you think that your sperm count is lower than it should be, you can try the tips below to increase it.
1. Get Yourself Moving
Exercise is good for anything. A fit and strong body can protect us from many diseases and help our system fight them. Besides sport being generally good for us, regular exercise can boost testosterone levels, and as a result, improve fertility. Medically speaking, it takes about three months for your body to produce new sperm, so you need to start early. According to the experts from the Houston fertility clinic, testosterone can help you not only increase sperm count but also lower the chances of a heart attack.
Another factor that we have to look at is the weight. Infertility is a more common problem for people with high obesity. Studies conducted in 2017 showed that 16 weeks of regular exercises, 50-minutes per day, three times a week, can vastly improve the sperm count in heavier people. Regular exercise increased sperm count and motility in 45 men with obesity and a sedentary lifestyle. Additionally, being overweight can also decrease sex drive, which may lower testosterone.
2. Watch What You Eat
Changing your diet may be very helpful in balancing your body. In some food, you can find molecules called antioxidants. Antioxidants help eradicate compounds called free radicals, which damage cells and can cause inflammation. Some vitamins and minerals are known for acting like antioxidants.
Vitamin C
Vitamin C is crucial in boosting our immune system. Increased intake of Vitamin C can improve blood flow and help the body maintain an erection. It may also counter-attack some harmful effects that cause the blockage of sperm production. If you want to increase Vit C levels in your body, you should eat a lot of citrus fruits, tomatoes, potatoes, broccoli, brussels sprouts, red and green peppers, and strawberries.
A study in infertile men showed that taking 1000 mg of Vit C twice a day for two months increased sperm motility by 92% and sperm count by more than 100%. It also reduced the number of deformed sperm cells.
Vitamin D
If you are having problems with erectile dysfunction, you should look closely at your Vitamin D intake. It is important for both sexes, male and female, but studies show that lower levels of Vit D are more likely to cause testosterone deficiency. If you want to eat food that contains a lot of Vit D, you should include:
- Mushrooms
- Fish
- Eggs
- Cow’s milk
- Soy milk
- Orange juice
- Oatmeal
Avoid Soy
It can be challenging if you are a vegetarian or vegan but contains estrogen, reducing sperm count and motility. Soy can be found in tofu, various meat alternatives, protein bars, etc.
Limit Alcohol
Alcohol can cause erectile dysfunction; too much of it and too often may decrease your fertility. If you want to conceive a child, it’s the right time to limit or even cut off completely any alcohol consumption.
3. Time to Quit
Cigarettes and drugs are bad for health. Everyone will say that, and this is the truth. Cigarette smoking can reduce your semen quality and even interfere with In Vitro fertilization. Nicotine affects the blood flow and causes erectile dysfunctions, which can affect your libido and performance.
The same thing goes with marihuana and other drugs like cocaine. Even small doses can disrupt your body and make it harder to get someone pregnant.
4. Try to Be Cool
It’s hard to perform when you are stressed, you can’t get into the mood, and you just lack the desire. It can reduce your sexual satisfaction and influence fertility. Prolonged high levels of cortisol – the stress hormone – may lower testosterone. Try using mind relaxation techniques and see if mindfulness works for you.
Another way to be cool is actually to be cooler. High temperatures can damage sperm, so remember about proper clothes. Wearing boxer shorts made from breathable material can help you big time on hot days. Male reproductive organs should be kept at a lower temperature, so try to avoid anything that may heighten it up, like hot tubs or saunas. But don’t overdo it – cold testicles are also a thing.
In times of the pandemic, many people work from home. If you do, remember about keeping your laptop somewhere other than your knees. You are not only heating your testicles with your computer but keeping your legs together makes them hotter as well.
The Bottom Line
Trying for a baby is not always an easy job. Especially if you are a little older, you may experience some problems. Remember not to worry too much. A lot of couples try for months or even years before they finally have a baby.
You can use the natural ways to boost your chances of conceiving, but remember to go to your doctor as well. It’s better to know where the problem lies and if you can do anything about it yourself. It’s more common than you might think, and it’s nothing to be ashamed of. Even if your natural chances are low, you can always try to find other ways.