Infertility has become a distressing reality that affects the vast majority of modern-day couples. Research indicates that one in six couples struggles with conceiving naturally, and in 50 per cent of these cases, male infertility is the underlying cause.
This can impact your dreams of starting a family with your partner, and often becomes a cause of strain in the relationship.
While infertility issues aren’t always curable, in many cases problems such as sperm count, quality and motility can be addressed with some lifestyle changes.
Let’s look at some simple yet effective remedies you can try to improve your sperm count without medical intervention:
Exercise regularly and lose the extra weight
Maintaining a healthy BMI (Body Mass Index) is known to have many health benefits, and one among them is an improved sperm count. If you grapple with weight issues, following an exercise regimen regularly can be a good start point to get your sperm count in the healthy range. A study found that following a well-rounded workout routine such as aerobics program consistently for up to 16 weeks can improve sperm quality in people with sedentary lifestyles and weight issues.
It’s 2020, and the many harmful effects of smoking have been available in the public domain for decades now. Besides impacting your heart, lungs and immunity, smoking also takes a toll on your sperm count. If you want to start a family without having to endure exacting medical procedures such as IVF, kicking the butt should be right at the top of your goals.
Steer clear of alcohol and drug abuse
While having an occasional drink is perfectly all right, habitual and excessive alcohol consumption can be detrimental to your sperm count. So going easy on those drinks is a step in the right direction to maintain good semen quality.
Drugs such as marijuana, heroin and cocaine are also known to have devastating effects on your sexual health. These are anyway red flags you should steer clear of to save your life from spiralling into an unmanageable mess.
Focus on Vitamin D intake
Vitamin D that can be naturally sourced from exposure to sunlight is found lacking a majority of people today. This deficiency can lead to myriad health problems, which includes poor fertility in males. A review of 18 different studies established a clear connection between male fertility and Vitamin D count.
It’s a good idea to take stock of the Vit D levels in your body, and correct the course with safe and approved supplements. But always talk to your doctor before starting on any health supplements because unregulated use can do more harm than good.
Load Up on antioxidants
With constant exposure to pollution and contaminants in our environments, free radicals build up inside the body. Even those committed to a healthy lifestyle are not immune to this by-product of our modern existence. Increasing the consumption of antioxidants-rich foods such as berries, green leafy vegetables, nuts and fish can help deactivate these free radicals and improve your sperm count naturally.
Out with bad fat, in with good
Trans fatty acids, or bad fats as they are commonly known, can decrease sperm count substantially. To improve your sperm count, remove the sources of bad fats such as red meats, fried and junk food, high-fat dairy items like butter and heavy cream as well as lard from your diet. Replace these with foods rich in fat such as virgin olive oil, whole eggs, nuts and lean meats.
Ashwagandha, also known as Indian Ginseng, has been a key component of the ancient Indian medicinal science. This evergreen shrub was traditionally used to treat sexual dysfunction. As the wisdom of Ayurveda makes a comeback into lives, this age-old treatment is also having its moment in the sun. A clinical evaluation found extracts of Ashwagandha to be effective in improving sperm count.
If you do decide to give it a try, make sure to do so under the guidance of a certified practitioner who can recommend the right dosage after evaluating your health parameters.
Manage your stress levels
Stress can not only become a hindrance for sexual intimacy between you and your partner but also adversely impact male fertility. Another lifestyle change that you need to focus on is reducing stress levels, if not eliminating them. When you’re not feeling stressed all the time, your cortisol (a hormone that triggers the body’s built-in alarm system) levels stay in the normal range. This, in turn, means the testosterone (the primary sex hormone in males) functions optimally.
Nature walks, yoga, meditation, exercise, spending more time with family and friends, pursuing a hobby are some ways to keep stress levels in check and prevent the tendency from becoming chronic.
Evaluate your lifestyle to see which one of these tips work best for you, and start making amends today. A little progress each day adds up to big results.