A low sperm count (oligospermia) can impact fertility and hinder the chances of successful conception. Many men don’t realize they have oligospermia until they undergo a fertility check-up.

In some cases, this condition can be managed with medication and lifestyle adjustments. But what natural methods can help increase sperm count? Read on to discover some effective ways to boost sperm production.

Causes of Low Sperm Count

Sperm count is crucial for male fertility. Typically, a healthy sperm count ranges above 15 million sperm per milliliter of semen. When it drops below this threshold, it is classified as oligospermia.

There are several possible causes of low sperm count, including:

Medical conditions, such as:

• • Varicocele: This is the swelling of blood vessels in the testicular area.
  • Infections: Viral, bacterial, fungal, or sexually transmitted infections can affect sperm production.
  • Ejaculation disorders: Conditions like erectile dysfunction or retrograde ejaculation can influence sperm release.
  • Tumors.
  • Undescended testicles.
  • Hormonal imbalances.
  • Sperm duct issues.
• Environmental factors, such as:
  • Chemical exposure.
  • Exposure to metals.
  • Heat exposure.
  • Radiation exposure.

How to Increase Sperm Count Naturally

If you're looking to naturally improve your sperm count, here are several strategies to consider:

Exercise

Regular physical activity can boost testosterone levels and improve semen quality. Studies show that men who engage in regular exercise have better sperm health. Aim for at least 150 minutes of exercise per week to see improvements in sperm production.

Manage Stress and Sleep Well

Stress and burnout can affect sperm quality and are often associated with sexual disorders such as erectile dysfunction or dissatisfaction during sex. This is thought to be due to the release of the hormone cortisol which affects the hormone testosterone.

Effective stress management techniques such as deep breathing, meditation, and journaling can help reduce stress levels. Additionally, aim for 7-8 hours of sleep per night to maintain optimal hormonal balance.

Eat Foods Rich in Antioxidants

A 2019 review revealed that antioxidants can help improve sperm count and motility. Foods high in antioxidants like vitamin C, beta-carotene, and lutein are beneficial for sperm health. Consider incorporating foods such as tomatoes, cherries, and peppers into your diet.

Include Healthy Fats in Your Diet

Polyunsaturated fats, including omega-3 and omega-6 fatty acids, are essential for sperm membrane development. A 2019 study showed that men who took omega-3 supplements experienced improvements in sperm motility and concentration. Include fatty fish, nuts, and seeds in your meals to get more of these healthy fats.

Take Vitamin D

There is a connection between low vitamin D levels and low testosterone, which can affect male fertility. Although clinical studies haven't conclusively proven that vitamin D supplementation directly boosts testosterone, it's still worth considering. Always consult a doctor before taking vitamin D supplements.

Quit Smoking and Drinking Alcohol

Smoking can damage sperm DNA and significantly reduce sperm production. Both men and women who smoke face a higher risk of fertility problems and increase the risk of miscarriage.

Consider Supplements

Certain supplements may help increase sperm production and improve overall fertility. Though more research is needed on their effectiveness, some popular supplements include:

• D-aspartic acid (D-AA)
• Fenugreek
• Zinc
• Ashwagandha

If natural methods don't show results, consult a healthcare provider who may recommend medical or surgical treatments. If you're experiencing fertility issues, don't hesitate to consult a doctor. You can also access consultations via the Ai Care app, available for download on the App Store and Play Store.

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