- Ways To Make A Man More Fertile
- Ways To Increase Sperm Count And Improve Fertility
- How Does Diabetes Affect Fertility In Men And Women?
- How To Increase Sperm Count: 6 Tips To Improve Male Fertility
- Why Sperm Counts Are Dropping For Men Today
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Ways To Make A Man More Fertile
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Ways To Increase Sperm Count And Improve Fertility
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Sperm count means the number of sperm per milliliter of semen. Measuring sperm count is usually part of a semen analysis, which also examines sperm shape and motility. All of these factors can play a role in a man’s fertility.
It only takes one sperm to fertilize an egg, but the higher your sperm count, the better your chances of fertilizing a partner, says Zacher Merhi, MD, OB-GYN and fertility expert at New Hope Fertility Center.
Millions of sperm are released during a single ejaculation, but only a few hundred reach the egg. Many sperm die in the acidic environment of the vagina before they migrate to the uterus and fallopian tubes.
Healthy Sperm: Improving Your Fertility
A normal sperm count is between 15 million and 200 million sperm per milliliter of semen. A lower sperm count can lead to difficulty conceiving.
What you eat, how often you exercise and your general lifestyle can affect your sperm count. Here are six ways to increase your sperm count and increase your chances of conception.
Overweight men tend to have lower sperm counts than normal-weight men, Merhi says. This can happen due to overheating, which can kill the sperm. Excess fat around the testicles can insulate them, causing them to heat up.
Hormonal changes in overweight men can also negatively affect sperm production. Overweight men are more likely to have lower testosterone levels and higher estradiol levels, which can negatively affect sperm production.
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If you have a body mass index (BMI) of 25 or higher, losing even a little weight can increase your sperm count. A 2016 study published in the Journal of Urology—an Iranian publication—examined the effects of weight loss on sperm count in 200 men with a BMI over 25. After a six-month intensive exercise program, researchers observed a significant increase in sperm volume and semen volume. concentrations among those in the weight loss group compared with the control group.
The function of the reproductive system depends on the overall health of the body, so when a man exercises regularly, the testicles function better and the sperm count improves, Merhi says.
A 2014 study published in Human Reproduction looked at 231 men seeking infertility treatment and their levels of physical activity. The researchers found that lifting weights, running, and jogging were associated with higher sperm concentrations than other types of exercise, such as walking and aerobics.
While this study found that some types of exercise improve sperm count better than others, any exercise is better than no exercise, says Temeka Zore, MD, OB-GYN and reproductive endocrinologist at Spring Fertility. Because exercise reduces inflammation, which can improve sperm function.
How To Have Healthy Sperm For Maximum Fertility
Some studies have shown that certain types of exercise, such as cycling, may be associated with lower sperm counts, but more research is needed to draw definitive conclusions about which types of exercise are best, Zore says.
“Research is limited and inconclusive about the exact type or amount of exercise that can improve sperm count,” Zore says. “There are no high-quality studies that definitively say one exercise is better than another.”
Smoking can negatively affect your sperm count, so quitting can improve your sperm health. According to a 2007 analysis published in Human Reproduction, men who smoke more than 20 cigarettes a day experience a 19% decrease in sperm concentration compared to non-smokers.
The exact reason why smoking lowers sperm count isn’t entirely known, but a 2015 review published in the World Journal of Men’s Health found that smoking can damage sperm DNA, reducing fertility.
How Does Diabetes Affect Fertility In Men And Women?
Even if you’ve smoked for years, quitting will make your sperm healthier, Merhi says. It takes about three months for the testicles to produce fresh sperm, so men who quit smoking at least three months before conception will have healthier sperm and a better chance of fertilizing an egg.
Moderate alcohol consumption, which is about two drinks a day for men, doesn’t seem to have a negative effect on sperm count, Merhi says. However, some studies show that heavy drinking, defined as 14 or more drinks per week, can impair sperm quality and lower testosterone production.
Other drugs, such as opioids or marijuana, can also negatively affect fertility. More research is needed to see if stopping substance abuse reverses the negative effects it has on sperm health. But in general, abstinence from substance use and developing healthy habits can improve sperm count and fertility.
“If you’re trying to get pregnant, we always recommend being the healthiest version of yourself, which means avoiding smoking and drugs, and drinking alcohol in moderation if you choose to drink,” Zore says.
How To Increase Sperm Count: 6 Tips To Improve Male Fertility
D-aspartic acid (D-AA) is an amino acid that helps in the formation of proteins in the body. It is found in high concentrations in endocrine glands such as the ovaries and testes. Because sperm, like every cell in the body, contains protein, D-AA is important for sperm function, Merhi says.
Low concentrations of D-AA can contribute to reduced sperm count and motility, so taking a D-AA supplement can help, Merhi says. A 2012 study published in Advances in Sexual Medicine looked at 60 men with fertility problems and found that taking D-AA supplements for three months significantly increased sperm count and sperm motility.
It is important to note that the study participants were not healthy individuals because they already had sperm disorders. Therefore, there is no conclusive evidence that D-AA supplements can increase sperm count in healthy men.
D-AA supplements can be purchased online, and the dosage is usually 2,000 to 3,000 mg daily, but you should check with your doctor before taking any supplements, Merhi says. D-AA can cause irritability and headaches if you take the wrong dose, and its long-term effects are not yet known.
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What you eat also affects your sperm count and overall health. Antioxidants, in particular, can improve fertility, Merhi says. Vitamins E and C have been proven to be good antioxidants for sperm function.
A 2006 study published in the Journal of Medicinal Food looked at 13 men with fertility problems between the ages of 25 and 35. The men received 1,000 mg of vitamin C supplements twice a day for two months. Their sperm count increased by more than 100% and sperm motility by 92%.
Zore says omega-3 fatty acids also improve sperm function. Omega-3 fatty acids are essential fatty acids that our bodies cannot produce on their own, so we must consume them in our diet. Fatty acids are part of the sperm membrane, so an adequate intake of omega-3 fatty acids can improve sperm count and motility.
Many factors can affect sperm count. Fortunately, there are steps you can take that can increase your sperm count and improve your chances of conceiving. Exercising, eating well, and quitting smoking are lifestyle changes you can make to improve your fertility and overall health.
Why Sperm Counts Are Dropping For Men Today
Erin Heger is a freelance journalist based in Kansas City. She mainly talks about health policy, maternal mental health, parenting and personal finance. Her work has been featured in TheAtlantic, Rewire.News, Refinery29, HuffPost, and more. Male fertility is often taken for granted. It is a common misconception that as long as a man can have intercourse, he is fertile even in old age.
In fact, male fertility, defined as the ability to produce a pregnancy, is a complex issue that understanding can help men plan parenthood more wisely. It consists of the processes involved in the production, transport and functioning of sperm that determine their ultimate health and reproductive potential.
Read on to learn more about male fertility, including what makes men fertile, the characteristics of healthy sperm, and how age affects their reproductive success.
Male fertility depends on sperm. For sperm to fertilize eggs during ovulation, their production, transport and function must be as optimized and synchronized as possible.
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It takes about 72-74 days from the time sperm are produced until they are mature enough to perform their intended functions.
Any irregularities during production or
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