If you want to have kids in the future, your sperm should be in great condition. Around the world, a lot of men are dealing with poor sperm health that make getting their female partners pregnant difficult, and they face many frustrating and disappointing moments that lead to relationship problems and conflicts. So, for optimal sperm health, you have to educate yourself about the factors that can affect sperm and fertility, and be ready to make positive changes in your life.

Sperm health – Sperm quantity, morphology, and motility

When it comes to sperm health, there are a variety of factors involved. A man whose sperm possesses the following traits is less likely to develop fertility problems:

Sperm quantity

According to medical experts, a healthy adult man should have at least 15 million per milliliter of sperm per ejaculate. With that much sperm, the odds of getting your female partner pregnant is high. However, if your semen has less than that amount of sperm, pregnancy may become challenging as you do not have sufficient amounts of swimmers capable of fertilizing your partner’s egg.

Sperm morphology or structure

A sperm that is healthy and normal is made up of an oval-shaped head and tail. With this kind of form or structure, sperm can easily move or propel itself from your reproductive system to your female partner’s reproductive system. Any hints of deformation or abnormality may render your sperm unable to travel and start fertilization.

Sperm motility

A sperm that is healthy and normal should be moving a lot. Through these movements, it is able to swim from your reproductive parts to your female partner’s to make fertilization happen. If at least 40% of your sperm possess good motility, the chances of pregnancy to occur are pretty good.

Boosting sperm count – Ways to produce more sperm

Your sperm count can be influenced by what kind of lifestyle you have. If you have a lot of bad habits, it is highly likely for you to suffer from low sperm count. However, if you take good care of your body, it can be greatly beneficial to your sperm health.

The following are examples of good lifestyle changes and habits that you should do for the good of your sperm:

1. Eat a healthy and balanced diet

There are certain foods that are highly recommended to men who want to increase their sperm count. Foods that are overflowing with antioxidants are an excellent example of that, as they can improve sperm production and sperm quality.

To boost your sperm count, you should eat more antioxidant-rich foods, such as mangoes, plums, oranges, beets, grapes, onions, bell peppers, broccoli, kale, cherries. And Brussels sprouts.

2. Exercise on a regular basis

There are many health benefits to exercising, and one of them is boosting sperm count. If you can commit to even just 20 to 30 minutes of moderate physical activity everyday, you can increase your body’s amounts of antioxidant enzymes that are essential for sperm health.

If you are not used to exercising on a daily basis or live a sedentary lifestyle, you should start being more active now. Walk your dog, run around the block, or use the stairs more often. With exercise, you not only can enhance your sperm quality, but you can also strengthen your heart, lungs, and other vital organs.

3. Lose weight

People who are overweight or obese have many health disadvantages. They are not only more prone to heart attacks, stroke, high blood pressure, high cholesterol, diabetes, and obesity, they are also likely to suffer from low sperm count and poor sperm morphology and motility.

To avoid these health dangers, you should start losing weight. Go talk to a doctor to determine your body mass index or BMI, and then find ways to effectively get down to your ideal weight. If you continue to have a high BMI, your risk of reduced sperm quality also remains high.

4. Practice safe sex

There are many kinds of sexually transmitted diseases or STDs that are prevalent these days. They are usually transmitted from one person to another via unprotected sex. They not only can trigger various signs and symptoms that can bring about lots of pains, aches, and discomforts, but they can also do serious damage to your sexual and reproductive health, including your sperm health.

For your safety, you should always use condoms every time you have sex, and undergo STD screening and testing on a regular basis. If not diagnosed and treated at the earliest opportunity, STDs may leave you infertile.

5. Take good care of your mental health

People who are always anxious, stressed, or depressed may encounter various sexual health problems, including difficulties getting and keeping an erection, reduced libido or sex drive, and a decline in sperm count and quality.

Thus, it is crucial to learn how to manage stress levels better, and see a therapist or mental health professional to provide the appropriate medical support and assistance for improved mental functions and overall health.

Protecting your sperm – Tips to keep your sperm healthy

You will not have any problems producing healthy sperm if you do the following:

Quit smoking

if you are a long-time or frequent smoker, you should know that the substances found in tobacco and cigarettes can not only harm your lungs, heart, and brain, but also your fertility.

Limit alcohol intake

If you drink alcohol too much, you have an increased risk of heart disease, liver damage, kidney problems, and reduced testosterone levels, which can lead to erectile dysfunction and infertility.

Protect yourself against toxic substances

If you work a job that exposes you to pesticides, lead, or other toxic substances, you should always wear and use protective gear and equipment to avoid contact with these highly hazardous compounds.

Avoid wearing tight underwear

If you wear underwear that are tight-fitting all the time, your scrotum may experience a rise in temperature and blood flow restriction, affecting your sperm count and quality.

Watch your prescription medications

If you are taking prescription medications for certain diseases and illnesses, you should talk to your doctor about the odds of them impacting your sperm health. Medications like anabolic steroids, calcium channel blockers, tricyclic antidepressant, and anti-androgens may put your fertility in jeopardy.

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