Content

• Steps
• Tips

Low sperm count can negatively affect fertility. Poor diet, a sedentary lifestyle, being overweight, lack of sleep and daily exposure to harmful chemicals are common causes of this problem. If your sperm count is low, make some lifestyle changes that will naturally increase your sperm count.

Steps

1. 1 Improve nutritional quality. Try to eat more whole foods. These are fruits, vegetables, legumes, whole grains and foods that are high in protein and low in fat - they contain vitamins, minerals, antioxidants and other nutrients necessary for optimal body function. More specifically, recent research has shown that healthy fats, oysters, and foods rich in vitamin C, vitamin B12, and folate are most effective in increasing sperm count.
   • Try to avoid processed foods and foods that contain artificial additives, including preservatives. These products contain a small amount of nutrients that the body needs to produce sperm.
2. 2 Drink plenty of fluids throughout the day. Semen is mostly water, which means that not drinking enough water leads to dehydration and low sperm count. Try to drink at least eight glasses of liquid daily. Drink more if you are involved in sports or physical labor. Avoid sodas, coffee, fruit juices with sugar. It is best to drink plain clean water.
3. 3 Try to reduce your exposure to chemicals. Artificial chemicals such as pesticides, plastics and artificial additives in food lead to increased production of estrogen and hormone imbalances, resulting in a decrease in sperm count. Try not to use plastic utensils to store food, drink chlorinated tap water, avoid hormone-containing animal products, and avoid synthetic deodorants or hygiene products.
4. 4 Exercise regularly. Studies have shown that exercise naturally increases sperm count. They reduce stress and anxiety levels and speed up blood circulation. Exercise also regulates hormone levels and helps you maintain your ideal body weight. Try to exercise for at least 45 minutes 5 days a week, or contact a professional fitness trainer for advice on the optimal training regimen for your fitness level.
5. 5 Do not expose testicles to high temperatures. Going to a bath or sauna, tight underwear, using a heated laptop, and sitting in one place for long periods of time increase the temperature in the groin area and negatively affect sperm count.
6. 6 Take natural herbal supplements to increase sperm count. Foods such as Korean Ginseng, Nutmeg, Ginkgo Biloba Extract, Saw Palmetto and Elk Horn have the ability to increase sperm count.
7. 7 Maintain a healthy weight. Being overweight or obese dramatically lowers sperm count as excess fat lowers testosterone levels. Plus, excess fat leads to a rise in temperature in the groin and testicles. Maintain a healthy weight with regular exercise, a balanced diet, and adequate sleep.
8. 8 Sleep eight hours a night. Sleep is the time when the body recovers and produces sperm. Try to go to bed early and take care of your own comfort during sleep so that you can sleep without waking up. Washing your bedding often, changing your mattress, getting earplugs or dark curtains if you prefer, listening to relaxing music before bed can all help improve your sleep quality.
9. 9 Try to ejaculate at least twice a week. Ejaculation is a normal and healthy process for the male body, due to which testosterone levels and sperm production are increased, as well as sexual desire.
10. 10 Quit smoking as soon as possible. Smoking negatively affects blood circulation and lowers the level of a protein called protamine 2. This protein is very important for increasing sperm count. Try to quit smoking as soon as possible. You can ask your doctor about any smoking cessation programs.
11. 11 Deal with stress more effectively. When you are under physical or emotional stress, cortisol is released, which disrupts hormonal balance and lowers the levels of reproductive hormones responsible for sperm count. Stress also negatively affects your sex drive. Find ways to deal with stress and try to avoid stressful situations in your life, if possible. For example, you might find a new job that you like, start exercising regularly, or spend more time with people you feel happier with.
12. 12 Learn about the side effects of prescribed drugs. Decreased sperm count is a common side effect of many OTC drugs. Ask your doctor which natural alternatives do not lower sperm count. For example, if you've been diagnosed with type 2 diabetes, ask your doctor if a healthy diet and exercise can improve your condition so that you don't need to take medications that reduce sperm production.

Tips

• Be sure to check with your doctor before taking any herbal supplements or changing your diet or exercise regimen. The doctor will assess your health and tell you whether certain lifestyle changes will affect your condition or interact with any medications you are taking.