12 Nov How can my partner boost his low sperm count?
Low sperm count? Don’t let it get you down. While we know when it comes to baby making, it takes two to tango, sometimes your swimmers may not be as strong or as many as you’d have hoped. We have myriad ways to overcome this though, so please don’t let it get you down!
The Stats About Low Sperm Count
Approximately 40 percent of cases where couples struggle to conceive, are attributed to male infertility. There are several lifestyle and environmental factors that can affect male fertility, but the major factor is the actually quality and count of the sperm produced.
- A healthy ejaculation contains around 39−60 million sperm. If a man isn’t producing enough sperm, the chance of conception may be significantly reduced.
- A healthy sperm has an oval head and a long tail. A sperm with abnormalities, such as a curled tail, is less likely to fertilise an egg. The sperm also has to move in a forward progressive movement, and be capable of swimming through the cervix to the egg the fallopian tube.
- Sometimes, sperm face an obstruction that prevents them from leaving the male reproductive system. An obstruction could be due the absence or blockage in the vas deferens (the tube that takes sperm from the testes to ejeculation), or there may be an erectile problem.
Ways To Boost Your Sperm Count
There are many ways in which a man can improve his sperm health. Here are some key recommendations to increase male fertility.
Maintain a Healthy Body Mass Index (BMI)
If you are overweight or have an unhealthy BMI (Body Mass Index), it can lead to hormone disruption, which in turn can affect the quality of your sperm. A healthy BMI range is between 18.5 and 24.9 aN is ideal for overall wellbeing and fertility.
Ban The Booze
Men hoping to get their partners pregnant should drink no more than five standard drinks per week, with at least two alcohol-free days per week, according to The National Health and Medical Research Council (NHMRC). Avoiding alcohol altogether while trying to conceive is actually the best idea, as it’s still not clear as to how much alcohol can affect male fertility.
Don’t smoke or take recreational drugs
Aside from impairing your desire to have sex, tobacco and recreational drugs can often affect your ability to have sex too! Not only that, these substances can have a detrimental affect on the quality and quantity of your sperm. Tobacco and drugs can impair sex drive and adversely affect the production of healthy sperm. Harmful constituents found in tobacco such as cadmium, nicotine, lead and radioactive elements may be directly toxic to sperm and sperm DNA. If you need assistance to quit smoking, your GP will be able to help you with a plan, or contact the Quitline .
Check Your Meds
If you are taking prescription medication it is possible that some of the chemicals in them may affect the health of sperm. Always check with your GP, and while you’re at it, address any health concerns you may have so that you can ensure you’re in the best shape possible when you and your partner are trying to conceive.
Avoid excess heat
Warm temperatures may affect the ability of the testes to produce competent sperm, therefore avoid exposure to excess heat, such as spas, saunas and hot baths.
Eat healthy
A well-balanced diet provides the body with all the essential vitamins and minerals it needs to encourage healthy sperm production. Studies have found that an antioxidant-rich diet can improve sperm numbers and sperm quality. Antioxidants are found in many foods such as citrus fruit, tomatoes, peppers, green vegetables like spinach, kale, broccoli, and nuts and seeds.
Take a vitamin supplement
Think pre-pregnancy multivitamins are for women only? Think again! It’s just as important for men to boost their levels of vitamins such as C and E as well as selenium, zinc and garlic, which all support male fertility and healthy sperm. Our conceiveplease™ SpermPlus for Men Only Vitamins are specially formulated to provide the boost you need.
Get regular exercise
Exercise goes hand-in-hand with a well-balanced diet for optimum health. Not only will it help with general wellbeing, help lose any needed weight, reduce stress and perhaps improve sex drive.
Ejaculate regularly
If you and your partner are planning for a baby, it can’t hurt to get as much practice in as possible! Regular ejaculation helps improve sperm quality. The theory is that sperm are less likely to be ‘waiting’ and therefore less likely to be attacked by free radicals.
Get a fertility test
A male fertility test involves assessing a sample of semen to determine sperm count and quality. A specialist will also be able to evaluate your male fertility age based on environment and lifestyle factors. The ageing process can affect fertility in men, though not as dramatically as it can affect women.
Trying Naturally
When trying to conceive naturally, we look at sperm health for guys. If you and your partner have chosen to try and conceive naturally, there are many ways in which you can boost both female and male fertility. A key thing for male fertility is sperm health. This is actually an umbrella term used to describe five key areas:
- Sperm count which refers to the concentration of sperm cells in a given sample;
- sperm morphology meaning the size and shape;
- sperm motility, referring to the movement and;
- semen volume as a minimum volume of semen is required to carry sperm cells through the female reproductive tract.
- Sperm DNA which is the male genetic material inside the head of the spermatozoa that helps fertilize the egg and create a new human life.
A huge factor in boosting male fertility is diet. Here’s what men should be incorporating into their meals and lifestyle to ensure they have the best chance of conceiving, the natural way.
Foods to increase male fertility
Healthy sperm is key when trying to conceive naturally, and there are many foods men can start incorporating into their diet to get their swimmers fighting fit. Zinc has been shown to play a role in regulating sperm count and quality. Infertile men tend to have lower zinc levels than men who are fertile. The good news is zinc is present in lots of delicious dishes such as oysters, red meat, crab and lobster, as well as dairy and grains.
Folate is another excellent natural male fertility booster. It’s a B vitamin that has been linked to sperm health. Low folate is associated with damaged sperm DNA, lower sperm densities, and lower sperm counts. It can be found in leafy greens as well as fresh fruit and juices.
If you and your partner are looking for foods to increase male fertility, vitamin B-12 cannot be overlooked, as it’s a crucial nutrient in improving overall sperm health. Research has shown that it improves sperm motility, increases sperm count, and reduces sperm DNA damage. You can up your intake by eating fish and seafood, especially clams, dairy products, such as eggs and milk and nutritional yeasts.
D-aspartic acid is an amino acid implicated in the regulation of male sex hormones, such as testosterone. Some research has shown that sodium D-aspartic acid supplements can increase sperm concentration and motility. Testosterone levels can be improved by eating meat and poultry, fresh and dried fruits and grains such as oat bran.
Healthy body, healthy sperm
Overall health is crucial in increasing male fertility. Men looking to conceive with their partner naturally should find out their ideal body weight from their doctors. Having an overweight or underweight BMI can affect the quality and quantity of the sperm, which can contribute to fertility problems. Being overweight may also have an effect on your child’s DNA, making them more likely to have a high BMI themselves.
Exercising regularly (five times a week for at least 30 minutes) and having a healthy diet can enhance fertility by keeping body weight at normal levels and relieving stress and anxiety. Excessive amounts of exercise (marathon running and associated training) can be a cause of infertility as it can lead to a lowered sperm count in men.
If you or your partner struggle to find the motivation to exercise, why not try doing it together? It’s a great way to bond and take your mind off conceiving, while being great for your health and bodies!
Chill out
We know conceiving can become stressful at times, especially if you have been trying for a while. Stress can affect your relationship and lower you or your partner’s sex drive. This may reduce how often you have sex. Severe and ongoing stress can also limit sperm production. It’s important that you and your partner take time to relax. Simple breathing techniques, exercise, and eating good healthy foods can all play a role in keeping you in the best headspace to conceive.
Remember, it does not only take two to tango, it also takes time. Implementing these changes is a great way to boost male fertility, but they need to be consistent and constant over time. Since sperm formation takes almost three months, it will take at least this amount of time before experiencing the benefits. Make a commitment and take action today. Happy Trying!
