Write down a meal plan that you can use to organize your food and stick to a healthy diet. Avoid fatty, sugary, and salty foods. [4] X Expert Source Robert Dhir, MDBoard Certified Urologist & Urological Surgeon Expert Interview. 12 October 2020.
Try to get 30 minutes of exercise 3-5 times a week, such as walking, running, swimming, or playing sports. [6] X Expert Source Robert Dhir, MDBoard Certified Urologist & Urological Surgeon Expert Interview. 12 October 2020. Mix up your routine with some strength training, such as weight lifting, to build muscle and burn fat.
For instance, if you get stressed out at work, come up with strategies to help you avoid getting overly stressed such as taking a break in your car to listen to music or treating yourself to a nice lunch. A few stress-managing strategies you can try include: relaxation techniques such as deep breathing, yoga, meditation, visualizing calming images, progressive tensing and relaxing the different muscle groups in your body, massage, and music or art therapy. If you’re struggling to manage the stress in your life, see a counselor or join a support group for help dealing with it.
Going to bed at the same time every night. Reducing your caffeine, nicotine, and alcohol consumption, all of which disrupt sleep. Keeping your bedroom dark and quiet as you fall asleep. Reducing napping during the day. Getting more exercise to help ensure that you’re tired at night.
Benzene Toluene Xylene Herbicides Pesticides Organic solvents Painting materials Lead Heavy metals
If you have a job that exposes you to heat, talk to your doctor about whether it could be reducing your sperm production. Avoid saunas and hot tubs if you’re trying to increase your sperm count. [14] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Don’t sit with your laptop in your lap so you’re not exposed to excess heat. [15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
If you’re struggling to quit, try talking to your doctor, attending a treatment program, or seeing a specialist. If you try nicotine replacement therapy, talk to your doctor about whether this could also impact your sperm count.
Drinking more than 3 drinks in a 6-hour period can affect the quality of your sperm.
Narcotics such as opiates affect the quality and quantity of your sperm. [19] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Cocaine and marijuana also lower sperm count and quality. [20] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Anabolic steroids may shrink your testicles and reduce sperm production. [21] X Research source
Noticing changes in her body that signal ovulation, such as abdominal cramps Noting an increase in clear vaginal secretions that may signal ovulation Taking her temperature every morning. Women’s resting temperature is slightly higher during ovulation. Purchasing an over-the-counter ovulation kit. These kits enable her to test her urine to detect the increase in hormones that occurs just before ovulation.
You can also use Pre-Seed or mustard oil as a lubricant that won’t affect your sperm’s motility. Avoid synthetic lubricants such as Astroglide or K-Y jelly.
Some antibiotic and antifungal medications Some ulcer medications Testosterone replacement therapy Cancer treatments such as chemotherapy or radiation Calcium channel blockers Tricyclic antidepressants
Vitamin C will boost your immune system and help prevent the sperm from clumping, making them better able to travel to fertilize the egg. Vitamin E prevents the head of the sperm from drying out to help it live longer. Vitamins B6 and B12 promote the production of healthy sperm. Selenium may increase the lifespans of your sperm. Zinc increases sperm production and helps their mobility.
The longer you are infected, the more likely it is that you will develop serious complications and damage to your reproductive system.
For example, if you have celiac disease, your doctor can identify it and recommend that you eliminate gluten from your diet to boost your sperm count. A full exam will involve your doctor asking questions about your sex life, sexual development, illnesses, injuries, surgeries, and genetic disorders in your family, as well as do an ultrasound of your scrotum to make sure there are no structural problems. Your doctor will also be able to refer you to fertility clinics to help you and your partner conceive.
