Sperms are the male reproductive cells that fertilize the ovum (female reproductive cell), leading to conception. Low sperm count can give rise to issues with fertility.

One can increase the sperm count through natural means. For that, it is essential to adopt healthy lifestyle habits, along with making some dietary changes.

Besides, environmental changes may also promote sperm production and quality. In this blog, we shall explore some ways that can increase sperm count naturally.

How to increase sperm count?

Having a sperm count in a healthy range enhances the chances of conception. Here are some ways to increase sperm count naturally:

Consume a healthy diet   

A diet has a crucial role to play in your reproductive health. It is essential to consume a well-balanced diet rich in vegetables, fruits, whole grains, lean proteins, and healthy fats. Such foods provide vital nutrients that support sperm production.  

Such foods are excellent sources of antioxidants, vitamins (especially vitamin C, vitamin D, and vitamin E), and minerals (such as zinc and selenium). They are particularly beneficial for sperm health and enhancing sperm count.   

Perform daily exercises 

It is necessary to engage in regular physical activity. You can do moderate aerobic exercises such as walking, brisk walking, jogging, running, and swimming.

Along with that, you can combine some strength training exercises that can improve your overall health and well-being. Regular exercising has a very positive impact on your sperm health and quality.   

Make sure you do not perform excessive or intense exercises exhaustingly. Such activities can have an adverse impact on sperm production. Know when to stop and try to strike a balance.

Keep your weight in check

Sperm health and production can be influenced by obesity and excessive weight gain. This may happen as obesity triggers hormonal imbalances, which can affect sperm production.

To prevent any harm to sperm production, you have to maintain a healthy weight. This can be achieved through regular exercise and a balanced diet can help optimize sperm parameters.

Drink plenty of water

Staying optimally hydrated by drinking a lot of water is important for overall health. Hydration improves your reproductive function and boosts sperm production. Lack of adequate body fluids can lead to a decrease in your sperm count.

Besides, dehydration can also affect sperm concentration and its ability to swim to the egg. Therefore, it is essential to keep yourself hydrated by drinking plenty of water throughout the day.

Manage stress levels

Long-term and chronic stress can cause fluctuations in hormone levels and also affect their release. Hormonal changes can impact sperm production. As a result of this, the sperm count may become low.

To prevent this from happening, you need to manage your stress levels. To overcome stress and its ill effects, you can practice stress-relieving techniques.

Stress relieving techniques include mindful meditation, spending time in nature deep breathing exercises, and yoga, which can help manage stress and promote reproductive health and sperm count.

Get adequate sleep

Proper 7 to 9 hours of sleep is essential for overall health and well-being. It is beneficial for your reproductive health. Quality sleep every night balances the hormone levels and supports optimal sperm production.  

Avoid extreme temperatures

Exposure to excessive heat and hotter environments like hot showers, hot tubs, and saunas, can raise the body temperature. Such heat is not suitable for your sperm health, since testicles need cooler temperatures to support sperm.

Also, avoid wearing tight underwear, which puts pressure on the testicles. Too much heat exposure and tightness can affect sperm production.

This can give rise to fertility issues in males. Therefore, you must limit your exposure to hot temperatures.

Kegel exercises

Kegels are pelvic floor exercises that target the specific muscles of the pelvic area. Such exercises strengthen these muscles and help establish better control over them. These exercises involve squeezing or contracting and relaxing the muscles of the pelvis.

Doing Kegels regularly will keep the blood flowing actively in the reproductive organs. This rich supply of blood will improve the health of the reproductive organs. As a result, sperm production will happen normally and sperm count remains high.

Stop substance abuse

Chronic smokers and drinkers are more susceptible to developing issues with their sperm health. The toxic components present in such substances have an adverse impact on sperm count.

This happens as the toxic substances harm the walls of the blood vessels and affect the blood circulation in the pelvic region. Poor blood circulation can impact sperm count. Therefore, it is essential to give up substance abuse.  

Men with ED can make use of ED medicines like Fildena 50 to alleviate their impotence issues.