Let’s talk about sperm. More importantly, let’s talk about how to increase the quantity and quality of your partner’s sperm count. Yes — this is possible. As we know, sperm is incredibly important when trying to conceive and become pregnant. So, in order to check all of the fertility boxes, this article is for the men in our lives.
There are many lifestyle tweaks men can make to boost their healthy sperm count and overall fertility. To not overwhelm, we will only cover the top three tweaks first. The adjustments listed below are simple, holistic choices that can be added into your everyday life. All you need is consistency — and a little bit of effort. Now, let’s get this healthy sperm count up!
Regular Exercise Increases Testosterone Levels.
Exercise is beneficial to your health in an unlimited number of ways. One of which is its natural ability to increase testosterone levels. How does this affect the sperm? Easily put, increased testosterone leads to better sperm quality. In a recent study, results showed that men who exercised for seven hours (or more) a week, had 48 percent higher sperm concentrations. This is almost double the amount of those who did not participate in regular exercising! Moderate exercise can include a range of fitness activities — running, walking, swimming, playing a sport with friends. The important part is that you are getting your heart rate up and breaking a sweat.
Outside of the traditional cardio workouts, weightlifting is shown to have an extremely positive affect on boosting sperm count. In fact, individuals who spent two or more hours a week lifting weights, had a 25 percent increase in sperm count compared to those who did not weight lift. Sounds like an efficient use of time to me.
Including exercise into part of your daily routine will not only lead to a healthy sperm count. It will also enhance energy levels, reduce cortisol levels (less stress!), and increase positive body image. All of which play a role in fertility and boosting chances to conceive.
Consume More Water for More Mobile Sperm.
Water consumption is a vital part of life. It keeps us alive! In fact, between 50 to 70 percent of our body is made up of water. Water keeps all of our body's organs and cells (including reproductive organs and cells) properly functioning and in motion – it keeps us hydrated. Bottom line, water consumption is critical.
The same holds true for its importance in men’s reproductive health. Men who drink adequate water amounts a day are increasing their semen production. While on the other end of the spectrum, men who do not drink enough water a day are hurting their semen production. This is true because dehydration results in a thicker supply of semen. And as you can imagine, thicker semen does not allow sperm to travel easily – it inhibits swimming.
To maintain proper hydration, it is suggested to drink a cup of water every hour. And even more when you are exercising. To prevent dehydration, it is also suggested to reduce or completely cut out alcohol from your diet. Alcohol not only dehydrates you, but it impairs overall semen quality and count. Drinking water keeps your body functioning, flushing out any unwanted toxins from infecting cells.
Male Multi-Vitamins Help with Conceiving.
While it is typical for women to consume a nutrient-packed prenatal vitamin when trying to conceive, it is a strong suggestion for men to pop a daily vitamin during this time as well. In general, vitamins are helpful in supporting your body to reach its optimal performance. They provide nutrients that we perhaps do not consume in our daily diet, while giving us an added boost of vitamins that we may already consume. Multi-vitamins assist in filling the gaps within our health.
Filling the gaps is essential in one’s fertility journey. Especially as certain vitamins really assist in reproductive health. For example, vitamin C plays a role in protecting the sperm DNA from toxic free radicals. Vitamin E aids in sperm mobility, through protecting the sperm cells outer membranes. Lastly, vitamin D regulates the immune system, which is important for male testosterone status.
There are many more vitamins and nutrients that benefit the reproductive system – most all of which are found in your typical multi-vitamin. So, find a multi-vitamin that works best for you. And be sure to take it every day. Consistent consumption will allow your nutrient gaps to be filled, bringing you (and your sperm) to your healthiest!
For more questions regarding reproductive health – or to schedule an appointment with our team, give us a call today!