How to Effectively Improve Sperm Quality Sperm quality and health is the most important factor in male fertility. It not only directly impacts fertility but also affects the health of the baby. During recent decades, with changes in lifestyle, reduced physical activity, increased stress, and poor nutrition, many men faced problems relating to sperm quality. However, studies have proved that positive changes in diet, physical activity, and the way stress is managed bring significant improvements in sperm quality. In the following article, I’ll share with you scientific and practical ways to strengthen sperm within 10 days so that you can see results as soon as possible in enhancing sperm quality.

Factors affecting sperm quality

1. Proper nutrition

The nutritional factor is probably one of the most influential on sperm quality. Nutritional intake is thus related to direct biological processes-the development and the quality of the sperm. Therein, crucial among nutrients to protect and vitalize the sperm are

 

• Vitamin C

It is one among the most powerful antioxidants that reduce the damage imparted by oxidative stress in the body. Oxidative stress can wreak havoc on sperm and deteriorate its quality. Daily intake of vitamin C has been shown to increase sperm count and motility.

• Vitamin D

Vitamin D facilitates the secretion of testosterone, and testosterone is overall responsible for producing or developing sperms within the testicles. Vitamin D deficiencies implicate an insignificant or inferior count of sperm or poor quality in general. Hence, it is also recommended to obtain adequate vitamin D through nutrition-such as consuming fatty fish-particularly in case of lack of sunlight.

• Zinc

It’s a mineral responsible for huge contributions to the development of healthy sperm. It has been found through research that those men who face zinc deficiencies usually record a decline in the quality of their sperm. Red meat, legumes, and seeds are food that contains zinc which will help in improving sperm quality.

• Selenium

Another antioxidant that is drawing some attention regarding healthy sperm is selenium. Poor intake of selenium can lead to poor count and quality of sperm. It can be found in fish, Brazil nuts and whole grains.

• Healthy foods

Diets abundant in foods high in antioxidants include fresh fruits, especially berries, citrus fruits, and leafy green vegetables; these help reduce oxidative damage and improve sperm quality. Foods containing healthy fats include avocados, olive oil, and fatty fish; these will raise sperm health with their omega-3 fatty acids.

2. Exercise and physical activity

It will have a direct positive effect on sperm quality by exercising. It may improve nutrition and oxygenation to sperm-producing cells by increasing the blood flow through the testes. Different types of physical activities help in maintaining a proper sperm count.

• Aerobic exercise

Running, brisk walking, and swimming increase the blood supply to the reproductive organs. Increased blood flow to testicles enhances the nutrition of the sperm and reduces oxidative damage in this area.

• Resistance training

On the other hand, strength training such as weight training secretes testosterone hormones, which help in sperm production. However, too much exercise would yield an opposite effect where poor sperm quality would be experienced. For that, balance in training exercise is highly important.

3. Avoidance of harming factors

Many external factors could negatively influence the quality of the sperm. Knowledge about the factors can ensure avoiding them thus making the sperms stronger.

• Consumption of alcohol and tobacco

Alcohol and tobacco use extremely lower the quality of sperms. Alcohol consumption may lower sperm count and motility. Tobacco, on extreme level, reduces the quality of sperm due to oxidative stress or due to damage to sperm DNA. Reduction or cutting down on intake of alcohol and tobacco may positively affect the quality of sperm in the short term.

• Stress

Chronic stress lowers the level of testosterone, hence decreasing the amount of sperm produced. Managing stress, such as by meditation and deep breathing, will help in empowering the sperms.

• Overweight/Obesity

Overweight and obesity can make sperm quality worse because of hormonal changes and oxidative stress. The quality of sperm improves with a reduction in weight and maintaining a lean body through healthy nutrition and regular physical activity.

Practical tips to enhance sperm within 10 days

1. Diet plan

A dietary plan needs to be chalked out within a span that would enhance the quality of sperms within 10 days by incorporating all vitamins and nutrients required for building up and strengthening of the sperm. Improvement in sperm count, quality and motility through diet is guaranteed. The daily diet recommendation prescribed involves:

• Breakfast

Scrambled Eggs with whole meal bread, Avocado, and a glass of fresh orange Juice – to procure Vitamin C.

• Snack

A handful of nuts and seeds, for instance, almonds or walnuts contain omega-3 fatty acids and selenium.

• Lunch

Fatty fish, such as salmon and tuna, coupled with a salad of fresh vegetables drizzled with olive oil, will contribute to vitamin D and antioxidants in the diet.

• Afternoon Snack

Greek yogurt with berries, topped with dried nuts to consume protein and antioxidants.

• Dinner

Poultry like chicken or turkey with brown rice and cooked vegetables. This gives good food providing protein and B vitamins.

Nutritional supplements can also increase your sperm significantly. Nutritional supplements rich in minerals such as zinc, L-arginine, selenium, and vitamin E make sperm productive and mobile. A physician has to be consulted to give nutritional supplements.

2. Work-out routine

It also means that regular physical activity is one of the keys toward better health in general, and thus toward sperm health. During these 10 days, the exercises should be directed at improving blood flow and stimulating those hormones which are responsible for sexual health. The following regime is advisable:

• Days 1 to 5

Aerobic workouts, such as jogging, cycling, or brisk walking, should be for 30 minutes; it increases the amount of oxygen reaching the cells and improves blood flow in the body.

• Days 6 to 10

Aerobic exercise along with light strength training-such as light weight training or bodyweight exercises-which will raise levels of testosterone and improve sexual ability

• Stretching and relaxation exercises

Stretching at the end of each session helps reduce stress and increases flexibility, which are important factors in sexual health.

3. Reduce and manage stress

Chronic stress significantly degrades sperm quality. It raises cortisol, the body’s stress hormone, which may decrease testosterone and, consequently, sperm production. This makes reduction and management of stress among the most imperative activities in these 10 days. Stress-reduction strategies are identified below.

 

• Meditation and deep breathing

10-15 minutes of meditation or deep breathing exercises daily will help reduce the levels of stress. The techniques help your body reduce cortisol levels and improve testosterone production.

• Mind-body techniques

Techniques such as mindfulness exercises that help improve the coordination between the mind and the body and reduce the levels of mental stress

4. Techniques to improve sleep quality

Good quality and enough sleep also helps in hormone production including those that relate to the health of the whole body. Poor sleeping decreases the level of testosterone, which consequently decreases both quality and quantity of sperms. Techniques that enhance sleep includes:

• Sleep Scheduling

Acclimatize your body to sleep and wake up at the same time each day. This sets a cycle in the biological system of your body.

• Retire to bed with lower frequency of reverting to gadgets

The blue light emitted by these gadgets interferes with the secretion of melatonin, which is the hormone of sleep. Such gadgets must be avoided one hour before retiring to bed.

• Bedroom should be quiet

The bedroom should be made dark, cool, and quiet. All these factors help in improving the quality of sleep.

Final Thoughts

Strengthening sperm and improvement in its quality is very much important, not only for fertility but also for general health of men. This process is directly related with the life style and everyday choice. The following article shows that simple and effective changes in nutrition, physical activity, stress management, and quality of sleep ensure tangible results in the strengthening of sperm in a very short period of just 10 days. Measures suggested would influence not only the quantity and quality of the sperm but also have positive impacts on general bodily health. The secret is to look at them as part of the healthy lifestyle one should consider and stay with. By engaging in these salutary changes, and really sticking with them, not only will the fertility in men improve, it can actually augment his health generally.

References

Diet and men’s fertility: does diet affect sperm quality?

Diet and sperm quality: Nutrients, foods and dietary patterns

The Effect of Nutrients and Dietary Supplements on Sperm Quality Parameters