How To Make Sperm Stronger , Healthy Naturally – How To Make Stronger & Healthy Sperm Naturally – Signs Of Healthy Semen | Men’s Health – Improve Men’s Fertile
The health status of the sperm includes movement, quantity, and quality. Movement is essential for the sperm to reach the egg and to increase chances of fertility, over 40% of your sperm should be moving. In terms of quantity, men are more likely to be fertile if their ejaculate contains over 15 million sperms in each milliliter. Quality also plays an essential role, as the stronger sperm you have, the more fertile you will be.
Let’s see how to make sperm stronger.
How to Make Sperm Stronger ;
1. Keep Cool :
The testicles need to stay cool because sperm production can occur just at a specific temperature. Actions that lead to overheating can decrease sperm production. This means that you should avoid going to steam rooms, saunas, and hot tubs more than twice a week for 15 minute sessions.
2. Pay Attention to Weight ;
Either being overweight or underweight may negatively impact a male’s sperm and weight problems can also affect libido and performance, hurting a couple’s sex life. To maintain a healthy weight, follow a healthy diet with a mix of dairy, grains, lean proteins, vegetables, and fruits and be sure to take physical activities.
3. Avoid Smoking
Smoking can lower your sperm count and reduce the mobility of sperm. This means that you should try to quit as soon as possible to make your sperm stronger. If it takes some time, be sure to quit at least three months prior to starting to try to conceive, because sperm production takes around three months. In addition to quitting smoking, you should also stop using other drugs including marijuana.
4. Limit the Amount of Alcohol and Caffeine :
Two drinks each day will still be fine but more than that can hurt the sperm and sexual performance. Caffeine and soda intake can reduce sperm concentration and sperm count, and experts recommend not having more than 300 milligrams of caffeine a day (around three servings of 6-ounces).
5. Exercise Regularly :
It can be challenging to find an exercise routine you can maintain, Exercise releases testosterone and this helps the sperm production. Try not to work the same muscle group on consecutive days so the muscle can rest and rebuild, but go with lifting heavy weights and compound exercises.
6. Stop Eating Junk & Oily Foods :
Which Leads To Overweight & Hurt Sperm Production Naturally For Men.
7. Lessen Stress :
Stress may lower your sexual function and sperm production. Your count may be low if you always work twelve hours a day without a rest. Try to relax during the day and keep both your body and mind healthy. Remember that stress hormones block the cells that regulate testosterone and if you are over-stressed, your body may stop sperm production. Besides, be sure to get enough sleep each day.
8. Be Careful When Taking Medicines :
Certain medicines can have negative impact on either the quantity or the quality of sperm, so discuss the list with your doctor. He should be able to offer fertility-friendly suggestions or alternatives when necessary.
9. Avoid Chemical Toxins :
Certain toxic chemicals including chemical solvents, lead, and heavy metals may lead to more damaged sperm.
10. Eat Smart :
To make your sperm stronger, you need a healthy and balanced diet specific nutrients..
Food with Folate: Folate (vitamin B9) is a form of folic acid that occurs naturally. It has been linked to higher sperm counts. Although you shouldn’t worry about taking a supplement, try to increase your intake through green vegetables, oranges, potatoes, and legumes.
Food with Vitamin D: Having enough vitamin D can ensure the mobility of your sperm. You can absorb it through sunlight or get it through oily fish, fortified margarine or cereals.
Food with Zinc and Selenium: Low levels of these nutrients can lead to decreased sperm mobility and quality. To get more zinc, eat plenty of dark chicken meat, baked beans, and extra-lean minced beef. You can get selenium from eggs, meat, fish, bread, and Brazil nuts.
Food with Antioxidants: Antioxidants help reduce free radicals that cause damage to cell membranes and further improve sperm quality. Eat a range of fruits and vegetables to get antioxidants like beta-carotene, vitamin C, and vitamin E.
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