Are you someone who has been diagnosed with a low sperm count? CNN reports that over the last 50 years, there has been a sharp fall of more than 50% in human sperm counts across the world. In this article, we will take you through what is the normal amount of sperm and different ways by which you can increase it.
What is the normal amount of sperm?
The term sperm count stands for the average number of sperm present in one sample of semen. It is one of the primary determinants in males for fertility and sperm count may be assessed by undergoing a semen analysis.
A sperm count of 15 million to 200 million sperm per milliliter of semen is generally considered the normal sperm count. According to the World Health Organization’s 2010 recommendations, it is deemed low when a person’s sperm count falls below 15 million per milliliter.
Top 7 Tips To Increase Your Sperm Count
Let’s find out the various ways to increase your sperm count.
1. Maintain a healthy body weight
Some studies show that a rise in body mass index (BMI) is linked to decreasing sperm count and sperm movement. Also, fat accumulation can lead to a drop in testosterone levels in the body and lower sex drive. Thus make sure that you maintain a healthy body weight so that the sperm count goes up.
2. Eat wholesome, nutrient-rich food
Increase the intake of fruits and vegetables that are high in antioxidants as it might improve sperm health. Walnut is one such fruit that is a rich source of antioxidants. Also keep in mind that a deficiency of vitamins C, D, and E, zinc, folic acid, selenium, and good fats such as omega-3 fatty acids may affect the quantity and quality of your sperm.
Also, stop eating processed foods including sugary drinks, chips, and chocolate as they may lower testosterone levels and sperm count.
3. Do proper exercise
Exercise is one of the best ways to boost your sperm count. When you do regular exercise, there will be a rise in both testosterone levels and the quality of your sperm. Moreover, research shows that men who work out at least three times a week for about an hour were found to have more sperm. However, maintaining balance is also quite important as exercising too much may lead to a drop in testosterone levels.
4. Manage stress
Stress can lower your sexual function and adversely affect the hormones needed to produce sperm. Practice relaxation techniques such as deep breathing or meditation to bring down your stress levels. Also, make sure that you get enough rest.
5. Say no to smoking, drinking and drugs
Consuming drugs such as marijuana and cocaine is directly related to a lower sperm count. Drinking alcohol excessively has also been found to decrease sperm quantity and quality as well as testosterone levels in men. It can also lead to low libido and poor performance in the bedroom. Hence, stay away from habits such as smoking, drinking, and drugs.
6. Stop wearing tight clothes
Do you have the habit of wearing tight briefs and skinny jeans? Be aware that it can adversely affect your sperm count. It is due to the reason that tight clothes can make your scrotum too warm thus negatively impacting sperm production. A 2018 study shows that it is better to wear boxers over briefs.
7. Have your supplements
According to research, Vitamin D and calcium supplements can improve the sperm count. It is due to the reason that lower Vitamin D levels are directly associated with low sperm count. Speak to your doctor about these supplements. There is no need to have a prescription as you can buy them directly from a medical store.
Hope you found the article quite informative and it provides valuable information about normal sperm count. Follow the above 7 tips religiously so that you can benefit from an elevated sperm count. Apart from those techniques, studies show that ashwagandha, also known as Indian ginseng and fenugreek seeds rich in healthy nutrients, are effective in boosting sperm count in males.