Fertility rates in men cannot always be treated, but several ways can be done to increase the chances of pregnancy. Fertility and sperm quality can sometimes be improved with a healthy diet and lifestyle changes.
Lifestyle, food intake, nutrition, and supplements can increase fertility and increase sperm count in men. Male infertility is a condition where there is little chance of getting a pregnant wife. Usually infertility depends on quality sperm.
Quoted from Healthline, here are six ways to increase sperm count and fertility in men.
1. Exercise regularly
Besides being good for health, regular exercise can increase testosterone levels and fertility. A study shows that men who exercise regularly have higher testosterone levels and better sperm quality than men who don’t actively exercise. However, too much exercise can also lower testosterone levels. Exercise in the right way and intensity can minimize these risks.
2. Get enough vitamin C
Vitamin C is able to boost the immune system. Some evidence suggests that taking supplements that contain antioxidants, such as vitamin C, can increase fertility. A study conducted on men with infertility showed that consuming 1,000 mg of vitamin C twice a day for up to two months increased sperm motility by 92 percent, and sperm count by more than 100 percent. Vitamin C also helps reduce the proportion of defective sperm cells by 55 percent.
3. Relax for a moment and minimize stress
Stress can reduce sexual satisfaction and risk damaging fertility in men. Researchers believe that the hormone cortisol can have a devastating effect on stress on fertility and the number of sperm produced. Prolonged stress can increase cortisol levels, it affects testosterone. When cortisol rises, testosterone levels tend to fall. Reduce stress by taking short walks, exercising, meditating, and spending time with friends or partners.
4. Take fenugreek supplements
Fenugreek is a well-known traditional herb used to increase fertility in men. A study was conducted on 30 men who exercised intensely four times a week to show the effects of consuming 500 mg of fenugreek extract daily.
In the men studied, significant increases in testosterone levels, strength, and fat loss occurred. Another study was conducted on 60 healthy men. Research shows that taking 600 mg of testophen, a supplement made from fenugreek seed extract and minerals daily for six weeks can improve libido, sexual performance, and strength. Not all fenugreek used for supplements and fenugreek used for cooking and herbal teas have the same effect.
5. Consumption of foods with zinc content
Zinc is an essential mineral and can be found in high amounts in animal foods such as meat, fish, eggs and shellfish. Getting enough zinc is one of the main ways to increase male fertility. Taking zinc supplements increases testosterone levels and sperm count in men. The supplement also works to reduce the decrease in testosterone levels for men who do strenuous exercise.
6. Change your lifestyle
An unhealthy lifestyle can damage the health of the body, including fertility. Ways that can be done to change your lifestyle include losing weight, limiting alcohol intake or eliminating alcohol drinking habits, consuming folate, getting enough sleep, consuming antioxidant-rich foods, and taking supplements that are in accordance with your current body condition.
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