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5 Home Remedies to Improve Sperm Quality

There are a lot of males that have to deal with the poor quality of sperm. This condition is becoming more and more severe due to our eating habits and lifestyle. Every week, we consult a lot of patients who are dealing with this issue. 

So we decided to come up with the top 5 remedies that might help improve your Low Sperm Count Quality. And the best part? You can easily adopt these remedies as you do not need any special medication.

So without any delay, let’s begin.

5 Home Remedies

  1. Weight Loss and Exercise

Managing your weight is a critical first step in improving sperm quality. Excess weight can negatively impact sperm production, so aiming for a Body Mass Index (BMI) below 25 is ideal. How can you achieve this? Introduce at least 45 minutes of aerobic exercise into your daily routine.

Whether it’s brisk walking, jogging, cycling, or swimming, these activities not only aid in weight loss but also increase your pulse rate and lead to deep sweating. This physical exertion boosts testosterone levels, which is directly linked to improved sperm production. Consistency is key, so find an exercise you enjoy and stick with it.

  1. Healthy Sleeping Patterns

Good quality sleep is often overlooked but it plays a vital role in sperm health. Aim for 7-8 hours of uninterrupted sleep each night. When you cut down on sleep, especially falling below 6 hours, your body may start producing anti-sperm antibodies. These antibodies can significantly reduce sperm count and motility.

Treat your sleep routine as you would any other important aspect of your lifestyle – with respect and priority. Creating a calming bedtime routine, avoiding screens before bed, and ensuring your sleeping environment is comfortable can greatly improve your sleep quality.

  1. Low-Carb Diet

Your diet directly affects your sperm quality. A diet high in carbohydrates can adversely affect sperm production. Shift your focus to a diet that’s rich in fats and proteins. But don’t forget to include plenty of fresh fruits, vegetables, sprouted beans, and dry fruits – especially those abundant in omega-3 fatty acids. 

This combination of nutrients ensures your body has the building blocks it needs to support and improve sperm production. Remember, what you eat doesn’t just fuel your body; it can also fuel your fertility.

  1. ABC Juice Consumption

One delicious way to boost your sperm quality is by drinking ABC Juice, a blend of apple, beetroot, and carrot. This juice is loaded with antioxidants and high levels of Vitamins A, C, E, and lycopene. These nutrients are essential for enhancing sperm quality and production. Make this juice a regular part of your diet to enjoy both its taste and reproductive health benefits.

  1. Keeping Testes Cool

The temperature of your testes is crucial for sperm health. High temperatures can harm sperm, reducing their motility and even causing death. To avoid this, steer clear of habits that can increase testicular temperature. 

Simple lifestyle adjustments like opting for cold showers, wearing loose-fitting underwear, and avoiding prolonged periods in hot environments (like saunas or hot tubs) can make a significant difference. It’s all about keeping things cool down there for optimal sperm production.

Things to Avoid for Increasing Sperm Count

In addition to the positive steps you can take to improve sperm quality, it’s equally important to be aware of things you should avoid. Certain habits and environmental factors can negatively impact sperm count and overall reproductive health. Let’s take a look at some key things to steer clear of:

  1. Avoid Excessive Alcohol and Tobacco Use

Regular and excessive consumption of alcohol can lead to a decrease in sperm count and motility. Similarly, tobacco smoking is known to have a detrimental effect on sperm health. Both these habits can also lead to erectile dysfunction, further impacting reproductive health. It’s best to limit alcohol intake and quit smoking to improve sperm quality.

  1. Steer Clear of Stress

Chronic stress can disrupt various bodily functions, including reproductive health. It can lead to hormonal imbalances which might affect sperm production. Engaging in stress-reducing activities, practicing relaxation techniques, and ensuring a balanced lifestyle can help mitigate the negative effects of stress.

  1. Avoid Excessive Heat

As mentioned earlier, high temperatures can adversely affect sperm count. This includes prolonged exposure to hot environments, like saunas or hot tubs, and even extended periods of sitting with a laptop directly on your lap. Keeping the testicular temperature lower is essential for healthy sperm production.

  1. Be Cautious with Certain Medications

Some medications can impact sperm production and quality. These include certain antidepressants, antibiotics, and anti-inflammatory drugs. It’s important to consult with your doctor if you’re on long-term medication and are concerned about its impact on your reproductive health.

  1. Reduce Exposure to Environmental Toxins

Exposure to environmental toxins like pesticides, heavy metals, and industrial chemicals can harm sperm production. Reducing exposure to these toxins, whether in the workplace or through lifestyle choices, can help maintain healthy sperm count.

  1. Cut Down on Processed Foods and Excess Sugar

A diet high in processed foods and sugar can lead to obesity and insulin resistance, both of which can negatively impact sperm count and health. Opt for a diet rich in whole foods, lean proteins, and healthy fats to support overall and reproductive health.

Wrapping Up

It’s important to take certain steps to increase your sperm count. But avoiding unhealthy and harmful habits is equally important.  You need a balanced approach that includes a healthy diet, regular exercise, adequate rest, and avoiding detrimental habits. 

Apart from this, environmental factors can also lead to significant improvements in sperm health. Remember, taking care of your overall well-being is a crucial step toward enhancing your reproductive health.

If you have any doubts related to the Sperm Quality, feel free to reach out. If you are struggling with poor Sperm Quality, we can help you with that too. So talk to our Infertility Doctor in Pune

today for further guidance.

  • About Author

    Dr. Supriya Puranik

    Gynaecologist & IVF Specialist

Often known as the last glimmer of hope for people who have lost all hope for conceiving a child, Dr. Supriya Puranik is a leading gynaecologist, high risk obstetrician and Head of IVF & Gynaecology department at Ankura Hospital for Women & Children.

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