How to help men increase sperm count – VnExpress

Increasing exercise, adjusting a diet that includes lots of fruits and vegetables will help men significantly improve sperm count.

Sperm count is the average number of sperms present in a semen sample. Doctors will evaluate sperm count during a semen analysis and consider it an important factor in determining male fertility.

According to the Health Organization (WHO), a sperm sample is considered healthy when it contains between 15 million per ml or about 1/2 teaspoon to 1 teaspoon or at least 39 million sperm per ejaculate. If a person has a sperm count below this level, it is considered a low sperm count and can cause fertility problems such as infertility.

In general, a low sperm count can be caused by many causes including genetic disorders, infections, and tumors. However, experts say certain lifestyle changes can boost hormones that control sperm production, helping to improve sperm count.

Regular exercise helps increase sperm count in men Photo: Dreamtime

Exercise regularly

Some research shows that weight loss and exercise in people who are overweight or obese can lead to improved or increased sperm count. Accordingly, over a period of 16 weeks, in obese and sedentary men participating in the study who were physically active for at least 50 minutes per week, there was an increase in the number and ability to exercise. sperm motility.

Quit smoking, drugs, alcohol

Results from more than 20 different studies with a total of nearly 6,000 participants show that regular smoking reduces sperm count. Moderate or heavy smokers have lower sperm quality than non-smokers or less.

The use of alcohol or drugs such as marijuana and cocaine is also thought to affect sperm production.

Avoid certain prescription drugs

Certain prescription medications can decrease the production of healthy sperm in men. However, once they stop taking the drug, their sperm count will either return to normal or increase.

Medications that can temporarily decrease sperm production and development include: some antibiotics, anti-androgen drugs, antipsychotics, opioids, and antidepressants. Among them, anabolic steroids can continue to affect sperm count for up to 1 year after stopping the drug.

Men should consult their doctor if they suspect that a medication they are taking may reduce sperm count or affect fertility.

Vitamin D supplements, antioxidant foods

Blood levels of vitamin D and calcium also affect sperm health. Research shows that a calcium deficiency can also adversely affect sperm count.

Antioxidants are molecules that neutralize compounds called free radicals, which damage cells. Certain vitamins and minerals act as antioxidants to help increase sperm count. Eggplants, legumes such as black or peas, green and black tea, red grapes, pomegranates, and blueberries are said to be rich in antioxidants.

Increase beneficial fats

Polyunsaturated fats along with monounsaturated fats are considered healthy fats, including omega-3 and omega-6 that are important for the healthy development of sperm membranes. In contrast, trans fats have a negative effect on sperm. In a study of 209 healthy men aged 18-23, when their consumption of trans fatty acids was increased, their sperm count decreased accordingly.

Polyunsaturated fats are commonly found in seafood, fatty fish and in small amounts in plants such as walnuts, flaxseeds, canola oil, soy foods, etc. such as margarine, crackers, pretzels, chips or fast food that often contain trans fats.

Bao Bao (Follow Medical News Today)


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