For many men, small lifestyle changes can lead to a major boost in their sperm count. Managing your weight, avoiding not-so-sperm-friendly toxins, and being aware of heat exposure to your nether regions can all help improve your fertility. Here are our top 5 tips for boosting sperm count.
1) Don't skimp on the fruits and vegetables.
Sperm cells require a specific blend of vitamins and nutrients to thrive. Most importantly sperm need Omega-3s, Folate, Coenzyme Q10, Selenium, Zinc and Vitamins E and C. Here's a list of fertility super foods that supply the nutrients you need to boost your count.
2) Avoid the heat.
Sperm cells are incredibly sensitive to heat. Testicles hang outside of the body for precisely this reason- body heat is too much for the sperm cells. As a general rule, sperm cells thrive at 4 degrees below body heat or cooler. Standing in front of a hot stove, using a seat warmer, or even having a high fever can all lower your sperm count.
3) Get moving.
As a general rule, if it's good for your heart, it's good for your sperm. Exercise keeps your cardiovascular health in check and increase blood flow. Exercise can also increase testosterone levels- which is crucial for improving your sperm count. Shoot for around 150 minutes of moderate activity a week.
Higher stress levels convert your testosterone into cortisol, a hormone that prevents the body from absorbing testosterone. This can harm the production and quality of sperm cells. Try focusing on the problems you can solve, not the ones you can't, and do your best to get 7-8 quality hours of sleep each night.
5) Steer clear of toxins.
Alcohol, cigarettes, recreational drugs and even pesticides and heavy metals can all impact your sperm count and quality. Avoid partying too hard, and always wear a protective mask or gloves when working with strong chemicals.