How to Increase Your Sperm Count in 3 to 6 Months

Are you and your partner struggling with fertility issues?  You are not alone. 1 in 6 couples are infertile. It is a lot more common than you may think. We are quick to point fingers and blame the female. However, what you may not know is that 30% of the time, the problem lies with the woman, 30% of the time it lies with the man and 30% of the time there are problems with both partners.

One of  the most common challenges I hear on a daily basis is the problem of low sperm count. Of course, this is a no-brainer. If there isn’t enough sperm swimming upstream, it is going to be extremely difficult to make a baby.

SLD YOU HAVE TO GIVE UP HOP ARE DIAGNOSED WITH LOW SPERM COUNT The answer is absolutely not. There are many things that you can do to help increase the sperm count. This is where your diet, lifestyle and the supplements that you take have an extremely important role to play.

Healthcare practitioners have found that certain factors can affect testosterone levels in the body and this can dramatically affect both the quantity and quality of the sperm. Things like genetic disorders, infections and tumors can all have a role to play.


Here are a few dietary and lifestyle changes that you can make to help boost your sperm count:



1.Get Enough Exercise and Sleep

Research has shown that upping your exercise levels and losing some weight, particularly if you are overweight or obese can help to increase your sperm levels.

2. Stop Smoking

Studies reviewing nearly 6 000 participants has linked smoking with a consistently lower sperm count. 

3. Avoid excessive alcohol and recreational drugs

It may appear manly to be seen with a beer in you hand, but excessive alcohol and other drug usage has been linked with a decrease in sperm count, which is not so manly after all. 

4. Avoid certain prescription drugs

Some prescription drugs may cause a decrease in your sperm production. Once you stop taking them, however, your sperm count can increase or even return to normal. 

Some drugs that interfere with sperm production include:

  • certain antibiotics

  • anti-androgens

  • anti-inflammatories

  • anti-psychotics

  • opiates

  • antidepressants

  • anabolic steroids (these can affect sperm count for up to 1 year after discontinuing use)

  • testosterone  

Consult your Supreme Fertility healthcare practitioner if you wonder whether the medication you are taking may be affecting your sperm count or fertility in general.  5. Eat more antioxidant rich foods Free radicals damage sperm DNA and antioxidants can help reduce and prevent this. Some antioxidants that have been linked to a healthy sperm count include:

  • Beta-carotene (found in carrots, sweet potatoes, dark green leafy vegetables, red & yellow peppers, apricots)

  • Beta-Cryptoxanthin (found in fruit such as oranges, peaches, naartjies and papaya)

  • Lutein (found in kale, spinach, turnips, corn, broccoli)

  • Vitamin C (found in broccoli, cauliflower, spinach, leafy greens, sweet & white potatoes and tomatoes)

Overall, this basically means upping your daily intake of fruit and vegetables. I like to recommend at least 7 - 9 portions per day. 6. Up the good fats Studies have found that males struggling with infertility who supplemented with omega-3 fatty acids showed an increase in both sperm quantity and motility. Foods that contain good fats include avocado, fatty fish, nuts and seeds. 7. Cut out the saturated fats The more unhealthy fats you eat, the lower your sperm count. Cut out foods such as pastries, pies, processed meats, fatty meats such as lamb chops, butter and margarine.  8. Watch out for environmental toxins Pollution, pesticides and other environmental toxins have been linked to impaired sperm health. 9. Lower your stress levels Stress raises cortisol levels, which negatively affects testosterone. When cortisol goes up, testosterone levels go down. Make time to de-stress by taking a walk, meditating, exercising, breathing deeply or letting off some steam with friends. 10. Finally, get enough folate and zinc Studies have found that taking enough folate and zinc can help improve overall sperm health and increase count. The Supreme Fertility supplement range contains already converted folate (the type your body needs to conceive) and Zinc. To find out what supplements are best for you and what else you can do to improve your sperm health, contact your Supreme Fertility Healthcare Practitioner.


References

https://www.healthline.com/health/boost-male-fertility-sperm-count#4.-Relax-and-minimize-stress

https://www.medicalnewstoday.com/articles/320010#foods-to-improve-sperm-count

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