If you’re trying to conceive a baby with your partner, you might be looking into how to increase your sperm count or quality. Healthy sperm plays an important part in male reproductive health, particularly in fertility. Since sperm need to swim towards the egg in order for fertilisation to happen, ensuring their motility (ability to swim) is the best way forward.
A detailed semen analysis can help assess your sperm motility. Not all sperm have to be motile for efficient sperm motility. The World Health Organisation suggested that having 40% of motile sperm is enough for efficient motility. Sperm with forward progressions of at least 25 micrometers per second are considered efficient.
If your efficient sperm motility falls below 32%, you may have low sperm motility (asthenozoospermia). Among causes of low sperm motility include:
Since there isn’t a pill you can take to improve sperm quality, the next best thing is to make the right lifestyle choices to improve your sperm quality. Read on to see what changes you can make.
If you’re overweight, you’re more likely to have poor sperm quality. However, losing weight is one of the most effective things you can do to increase sperm quality. Weight loss can aid in improving semen volume, concentration, and sperm motility. Talk to a doctor to get some advice for weight loss and be sure to get your doctor’s approval before embarking on a weight loss program. Working with a nutritionist can also help you to create dietary plans or change dietary habits to ensure a healthy weight loss journey.
Exercise isn’t just for those needing to lose weight – it’s for everyone wanting to lead an active and balanced lifestyle. Strength training and going outdoors could help improve sperm quality. Incorporating these activities in your daily routine can aid in weight loss and maintain physical and mental well-being.
Selenium supplementation and vitamin C could improve sperm motility
One of the most efficient ways to hit your daily nutritional goals is by taking supplement tablets. If swallowing tablets is difficult for you, meat, fish, shellfish, and eggs are high in selenium (and tasty!). Vitamin C is widely available in effervescent tablets, so it’s much easier to hit your vitamin C goals. Citrus fruit, such as oranges, berries, and broccoli also contain lots of vitamin C.
Avoid substance abuse
People with a history of heavy drinking (having two or more alcoholic drinks per day), smoking, and anabolic steroids are more likely to have lower sperm quality. Seeking help from a licensed therapist or counsellor can help with mental illness and addiction. They help reduce your symptoms by providing you with healthy coping mechanisms.
Air flow and appropriate temperatures are essential for healthy sperm
Boxers aren’t for everyone, but consider using briefs made from natural instead of synthetic materials to improve air flow and temperature. Avoid using laptops on your laps for extended periods of time as extended usage can cause temperatures to rise.
Medical problems such as low testosterone levels or varicocele (enlarged veins in scrotum) can cause low sperm motility. Doctors may prescribe you with clomiphene citrate (Clomid) – the same medicine women take to encourage ovulation. Clomiphene citrate triggers the brain to produce more leuteinizing hormone, follicle-stimulating hormone, and testosterone levels increase. Higher levels of these hormones can increase sperm motility, morphology, and production.