Content

• Steps
• Method 1 of 2: Change Your Diet
• Method 2 of 2: Change your lifestyle

So you've decided it's time to get down to business and start making kids. You want to do whatever it takes to prolong your undoubtedly genius lineage. Fortunately, recently, scientists have done a lot of research and have studied well the question of how to increase sperm count. With their help, we will show you several ways to do this.

Steps

Method 1 of 2: Change Your Diet

1. 1 Making the right changes in what you eat can lead to higher sperm counts as well as improve sperm health. Don't underestimate this step.
   • Reduce or eliminate processed foods from your diet and switch to a low-fat, high-protein diet. Eat lots of vegetables and whole grain products, and buy organic foods whenever possible. Drink plenty of water. Anything that is good for your health is generally good for your little tailed soldiers as well.
2. 2 Eat more foods rich in vitamin C and antioxidants. These nutrients can reduce sperm defects and increase sperm motility.It's so simple - just add, for example, an orange to dessert! One 230 ml glass of fresh orange juice contains about 124 mg of vitamin C. That's enough for a day!
3. 3 Get plenty of zinc. This mineral has been linked to increased semen volume, sperm count, and testosterone levels. The norm per day is about 11 mg. Zinc is found in oysters, beef, beans, and chicken.
4. 4 Take amino acids, either in protein supplements or found in foods. Scientists believe the amino acids found in meats, fruits and vegetables increase sperm count and keep sperm from clumping. Amino acids that you can include in your diet include:
   • L-Carnitine (found in red meat and milk)
   • L-Arginine (nuts, sesame seeds, chicken eggs)
   • L-Lysine (dairy products, cheeses)
5. 5 Try supplementing your diet with folic acid. Folic acid (vitamin B9) can help increase semen volume. You need 400 micrograms a day. This acid is found in grains, green leafy vegetables, legumes, and orange juice.
6. 6 Increase your daily intake of calcium and vitamin D. You can take them in supplements together or separately. Spend enough time in the sun. This way, your body can synthesize vitamin D on its own, but be sure to apply sunscreen to prevent damage to your skin from harmful rays and to avoid melanoma. Calcium is found a lot in yogurt, skim milk, salmon.
7. 7 Eat allicin, which is found in garlic. Allicin, an organosulfur compound, increases sperm volume by optimizing blood flow to the genitals, creating millions of happy sperm. Try new and interesting garlic recipes and add them to your cookbook. Or be a real man and eat a head or two of raw garlic in the morning.
8. 8 Eat more foods that improve sperm health. If you want them to be blooming and joyful, include the following foods in your diet:
   • Goji berries (antioxidants)
   • Ginseng
   • Pumpkin seeds (omega-3 fatty acids)
   • Walnuts (omega-3 fatty acids)
   • Asparagus (vitamin C)
   • Bananas (vitamin B)

Method 2 of 2: Change your lifestyle

1. 1 Change your lifestyle. Certain habits that harm your body and immune system lead to lower sperm count. If you are trying to make a child, it is best to refrain from smoking, drugs, and alcohol.
2. 2 Don't wear tight pants. Your testicles should not be pressed tightly against your body. Excessive heat is negative for little tailed guys, so start wearing tight-fitting boxers (or family shorts).
3. 3 Get rid of your bike. Bicycle seats are quite famous for lowering sperm count, and if you think about it for a minute, you'll see why. Sperm do not like to be crushed, crumpled and tossed. If you are in the mode of producing small carriers of your genes, then switch to a car or a bus, and then your "factories" will respond with higher production.
4. 4 Avoid hot baths. Yes, the bath is very intimate, but while you gaze fondly at your girlfriend, your boyfriends downstairs have heatstroke. Save water treatments for relaxation for later.
5. 5 Relax. Stress kills, and while you may be able to deal with it for a while, your sperm are not as strong. Stress can affect the hormones needed for sperm production. After any kind of emotional (or physical) stress, they will fly, with wings, to the great scrotum in the sky, never to return.
6. 6 Keep your weight in check. Too much weight (or too little) can affect hormonal balance.Too much estrogen or too little testosterone will have a negative effect on sperm count. So, before you go to bed, stomp to the gym, and also look for new and interesting ways to motivate yourself so as not to give up on your mission to lose weight.
7. 7 Don't use steroids. While they can help you build muscle, your testicles will shrink. Regardless of questions about sperm count - who needs it? Anabolic steroids are bad for your health.
8. 8 Get enough sleep. When you sleep, your body works very hard, including producing sperm. If your goal is to increase your sperm count, then let you get a full 8 hours of sleep every night.
9. 9 Try PC muscle exercises. Exercises for the development of PC muscles are used by men not only to prolong intercourse, but also to increase sperm volume. There are many PC muscle exercises you can do to both satisfy your partner and give your offspring the best chance of success.
10. 10 Stay away from lubricants during sex. Lubricants, while promoting the process, can be detrimental to the results. This is because lubricants (including saliva, lotions, and gels) can interfere with the movement of sperm. If you need to, try using vegetable oil, peanut butter, or a lubricant like PreSeed that won't harm your sperm.
11. 11 Limit your exposure to toxic chemicals and radiation. Toxic chemicals and radiation can cause permanent damage to sperm. If you regularly work with toxic chemicals, then use protective equipment (gloves, masks, etc.). This will limit their effect on your skin. Avoid areas with too much radiation. Go to radiation-related medical procedures only if necessary.
12. 12 Note. All of the above tips will not only help you increase your sperm count, but will also help improve sperm quality. Keep them healthy, active, and ready to travel so that one of them will thank you for becoming your child!