Content

• Steps
• Method 1 of 3: How to Avoid Negative Impact of External Factors
• Method 2 of 3: How to Improve Sperm Quality with Lifestyle Changes
• Method 3 of 3: Eliminate Potential Health Problems

The more sperm there are in the semen, the easier it is for a man to conceive a child. During ejaculation, semen is released, which contains at least 15 million sperm per milliliter. If there are fewer of them, a man can still become a father, but it will be more difficult to conceive a child. In order to increase the number of sperm in semen, it is important to prevent the influence of negative factors on sperm, to lead a healthy lifestyle and to treat all emerging diseases.

Steps

Method 1 of 3: How to Avoid Negative Impact of External Factors

1. 1 Do not smoke. If you smoke, quit this habit. Smoking leads to a decrease in sperm count and a deterioration in sperm quality. Because of nicotine, sperm become less mobile and change shape, making it more difficult for them to fertilize an egg. After quitting smoking, sperm quality may improve. If you find it difficult to quit smoking on your own, seek help:
   • Talk to your doctor, sign up for a special program, or see a specialist. If you decide to try nicotine replacement therapy, ask your doctor if it will help improve sperm quality.
   • Talk to friends and family.
   • Join a support group (you can online).
   • Call the counseling line. Search the Internet for the number of such a service in your area.
2. 2 Cut back or stop drinking alcohol. When alcohol is consumed in large quantities, testosterone levels decrease and sperm production slows down. If you think alcohol is affecting your sperm count and you want to quit alcohol, know that this process can be made easier:
   • Take a detox program under the supervision of a healthcare professional.
   • Seek psychological help from a psychotherapist or join a support group (such as Alcoholics Anonymous).
   • Work with a psychologist (on your own, with a partner, or with relatives).
   • Try drugs that suppress alcohol cravings. Before you start taking them, talk to your doctor if you intend to conceive a child.
   • Get treated in a hospital where you will be monitored around the clock.
3. 3 Stop using drugs. Various drugs have a negative effect on the testicles and sperm quality. In addition, illegal drugs may be of poor quality and may contain chemicals that are harmful to the composition of the semen. The magnitude of the negative impact is determined by what substances you use and in what quantities.
   • Cocaine and marijuana lead to lower sperm count and semen quality.
   • Anabolic steroids can cause testicles to shrink and reduce sperm production.
4. 4 Avoid contact with chemicals in the environment and at work. If due to work you are forced to come into contact with these substances, work in protective clothing and ask your doctor if this contact may affect the quality of your sperm. The more often and more you come into contact with chemicals, the higher the risk of deteriorating sperm quality. Harmful substances include the following:
   • benzenes;
   • toluene;
   • xylenes;
   • herbicides;
   • pesticides;
   • organic solvents;
   • paints;
   • lead;
   • heavy metals.
5. 5 Reduce the risk of infection sexually transmitted infections. In some cases, these diseases disrupt the work of the testicles, slow down the production of sperm and damage the channels through which the sperm travels. To reduce your risk of infection, you should have sex with only one healthy person, or always use a condom if you have multiple partners.
   • Wear a condom before having sexual intercourse and do not remove it in the process.
   • If a condom breaks, replace it immediately.
   • Do not use expired condoms as they break more often.
6. 6 Get tested for sexually transmitted diseases. Most diseases can be cured with specific medications. If the infection is treated in time, the quality of the sperm can improve. If left untreated, the infection can lead to serious complications and damage your reproductive system. With the following infections, the number of sperm in the semen may decrease:
   • chlamydia;
   • gonorrhea;
   • prostatitis;
   • HIV;
   • testicular infections.
7. 7 Ask your doctor if the drugs you are taking might negatively affect sperm quality. Don't just stop taking your medications. It is imperative to talk to your doctor, as the doctor will be able to replace the drug with another if it actually leads to a decrease in the number of sperm in the semen. The following drugs can affect sperm count and fertility in general:
   • anabolic steroid;
   • some antibiotics and antifungal drugs;
   • some antiulcer drugs;
   • drugs for testosterone replacement therapy;
   • cancer drugs and radiation;
   • calcium channel blockers;
   • tricyclic antidepressants.
8. 8 Avoid overheating the semen. Excess heat can cause sperm count to shrink. If you are exposed to high temperatures at work, ask your doctor if this could negatively affect your sperm quality. To keep sperm from the negative effects of heat:
   • wear loose underwear;
   • give up the sauna and jacuzzi;
   • do not work with the laptop on your lap;
   • Sit less (this is especially true for male truckers who have to drive for a long time).

Method 2 of 3: How to Improve Sperm Quality with Lifestyle Changes

1. 1 Eat right. Antioxidant foods can help offset the negative effects of other factors and improve sperm quality. Antioxidants include vitamin C, vitamin E, selenium, carotenoids, beta-carotene, lycopene, lutein, zeaxanthin. Antioxidants are found in some fruits, vegetables, potatoes, nuts, and legumes.
   • Antioxidants are found in blueberries, blackberries, raspberries, strawberries, and cranberries.
   • These substances are also found in pears, apples, grapes, citrus fruits, peaches, nectarines, cherries, plums, prunes, bananas, kiwi, mangoes, papayas, pomegranates, tomatoes and olives.
   • Antioxidants are found in artichokes, okra, kale, peppers, asparagus, broccoli, and red cabbage.
   • Antioxidants are also found in sweet potatoes and large, skinned potato tubers.
   • These substances are also found in walnuts, pistachios, pecans, hazelnuts, almonds, sunflower seeds, sesame seeds and flax seeds.
   • Beans, green soybeans, and lentils are also sources of antioxidants.
2. 2 Try to improve sperm quality through exercise. Sports can help increase the levels of antioxidant enzymes in the body. It is also beneficial for maintaining a healthy weight (excess weight negatively affects sperm count). Recommended:
   • Dedicate 75-150 minutes aerobic activity per week (walking, running, swimming, playing sports).
   • Set aside time for strength training (such as weightlifting) twice a week.
3. 3 Deal with stress. Stress hormones negatively affect libido and the quality of sex, and also decrease sperm production. Deal with stress in the following ways:
   • Go in for sports. During exercise, endorphins are released, which can improve mood and promote relaxation.
   • Apply relaxation techniques. Deep breathing exercises, yoga, meditation, visualization of pleasant images, progressive relaxation of different muscle groups, self-massage, music or art therapy will help you.
   • Seek help from a therapist or support group.
   • Talk to friends and family.
4. 4 Get enough sleep. With a lack of sleep, the sperm count in semen can be reduced by up to 30%. Most adults need approximately 8 hours of sleep per night. Sleep can be improved in the following ways:
   • Go to bed at the same time every day.
   • Cut back on caffeine, nicotine, and alcohol. All of these substances can negatively affect sleep.
   • Fall asleep in a dark and quiet room.
   • Try not to sleep during the day.
   • Exercise more. This will make you feel tired in the evening.
5. 5 Help your partner monitor ovulation. As a rule, ovulation occurs on the 14th day of the cycle. It is best to have sex 1-2 days before ovulation. There are several ways to track ovulation:
   • Changes in the body (for example, abdominal cramps).
   • By vaginal discharge.
   • By measuring the temperature every morning. During ovulation, the resting temperature rises slightly.
   • With an over-the-counter ovulation test kit. The kit allows you to determine the increase in hormones in the urine on the eve of ovulation.
6. 6 Have sex at the right time to conceive. Sperm can retain their properties for several days inside the female reproductive system. Even if you have a low sperm count, you are more likely to conceive if:
   • you will have unprotected sex every day or every other day;
   • you will have sex in the four days leading up to ovulation.
7. 7 Use lubricants that are not harmful to semen. Some lubricants, lotions, and saliva decrease sperm motility. Use the following lubricants:
   • baby oil;
   • canola oil;
   • egg whites;
   • special lubricants that promote conception.
8. 8 Ask your doctor if any herbal or nutritional supplements are right for you. They will not allow you to cure your existing diseases and, most likely, will only help if your body lacks certain substances. Discuss supplements with your doctor before you start taking them, as they can interact with drugs and even be harmful to the body when taken in high doses for long periods of time. In addition, supplements are not as strictly controlled as drugs, so dosages may not be accurate. However, the following substances may be helpful:
   • Vitamin C is good for the immune system and can help prevent sperm from thickening. This will make it easier for the sperm to reach the egg.
   • Vitamin E prevents the sperm head from drying out. This allows sperm to live longer.
   • Vitamins B6 and B12 promote healthy sperm production.
   • Selenium can increase the lifespan of sperm.
   • Zinc helps to improve sperm production and increase sperm motility.

Method 3 of 3: Eliminate Potential Health Problems

1. 1 See your doctor if you are having trouble conceiving. Many men find out that they have a low sperm count only after they encounter problems with conception. Get tested if you have been unable to conceive for a year or if you have other symptoms. Signs and factors that can cause fertility problems and indicate health problems include:
   • decreased libido;
   • erectile dysfunction;
   • problems with ejaculation;
   • pain or swelling in the testicular area;
   • past surgery in the groin, testicles, penis, or scrotum;
   • reproductive trauma;
   • cancer treatment (this treatment can lower your sperm count);
   • undescended testicles;
   • cystic fibrosis, which can make it difficult for sperm to pass;
   • hormonal disorders;
   • celiac disease - you may be able to improve sperm quality by eliminating gluten from your diet.
2. 2 Get a semen analysis. The doctor will count the sperm count under a microscope and determine if there are enough sperm in your semen. The doctor will most likely need to examine at least two semen samples. To pass a quality sample:
   • collect the sperm in a glass that will be given to you at the clinic;
   • collect all the ejaculate;
   • do not have sex for 11 days before the test;
   • do not use lubricants.
3. 3 Get a thorough examination. If your doctor suspects a medical condition, he or she may refer you for an examination. The doctor can:
   • Conduct a visual inspection of the genitals.
   • Ask questions about your sex life, sexual development, illness, injury, surgery, and genetic diseases in the family.
   • Order an ultrasound examination of the groin area to exclude structural changes.
   • Order a hormone test to make sure there are enough hormones for sperm production.
   • Order a urine semen test to check if you have retrograde ejaculation. With retrograde ejaculation, semen is released into the bladder.
   • Order genetic tests to identify possible genetic abnormalities.
   • Get a biopsy of the testicles. In a biopsy, sperm is removed from the testicles using a needle. This allows you to understand if there is enough sperm and if there are no obstacles in its path.
   • Order semen antibody tests to determine if the body is rejecting semen.
   • Check how viable the sperm are after ejaculation, how well they attach to and penetrate the egg.
   • Get a transrectal ultrasound scan to look for prostate problems and blockages in the ejaculatory ducts and seminal bladders.
4. 4 Discuss treatment options with your doctor and your partner. Depending on what is causing your sperm count to drop, the following treatment options may be recommended:
   • Antibiotics against infection. In many cases, if treatment is started quickly, the infection does not significantly affect fertility.
   • Psychotherapy and drugs for the treatment of erectile dysfunction.
   • Preparations for the normalization of hormone levels.
   • Surgery to correct a vasectomy, release the vas deferens, remove swelling in the veins that drain blood from the testes, or to remove sperm from the testes or epididymis.
   • Assisted reproductive technologies. The doctor may recommend trying to inject sperm directly into the woman's reproductive system, in vitro fertilization, or injecting sperm directly into the egg. The option suggested by the doctor will depend on the motility of the sperm.
   • Donated sperm or adoption. If you are unable to have children, your doctor will recommend this option as a last resort.