Fertility issues are more common than you think and if you and your partner are experiencing them, both of you need to be checked and not just the woman. The mark of a healthy sperm includes;
1. Sperm motility; the ability of the sperm to swim fast to reach the egg and fertilise enough
2. Sperm count; the concentration of sperm cells per ejaculation
3. Semen volume; A minimum volume is required to carry the sperms through the female reproductive region. A normal semen volume ranges from 2 to 5ml per ejaculation.
4. Sperm morphology; The average ideal size and shape of sperm cell in a sample.
While infertility is not always treatable, there are some things you can do to boost your chances of conceiving. Fertility can sometimes be improved with a healthy diet, supplements, and other lifestyle strategies. Here are some of the activities you can adopt to increase your chance of fertility.
1. Quit Smoking
A 2016 meta-analysis that reviewed the results of over 20 studies with a total of nearly 6,000 participants found that smoking consistently reduced sperm count. The researchers found that people who smoked moderate or heavy amounts of tobacco had a lower sperm quality than people who smoked tobacco less heavily.
2. Take fenugreek supplements
Fenugreek is a popular culinary and medicinal herb. Studies have shown that men who took doses of the fenugreek extract daily experienced significantly increased testosterone levels, strength, and fat loss, compared with a placebo. Also, the supplement significantly increased testosterone levels. Keep in mind that all of the studies examined fenugreek extracts. It’s unlikely that whole fenugreek, which is used in cooking and herbal tea, is as effective.
3. Get enough exercise and sleep
Several studies have suggested that weight loss and exercise among people with overweight or obesity can lead to an improved or increased sperm count. However, the science linking a healthy body mass index (BMI) to a healthy sperm count is still weak. One 2017 study examined the benefits of performing a 16-week aerobic exercise program of at least three 50-minute sessions per week. The participants reached 50–65% of their peak heart rate. In the study, regular exercise increased sperm count and motility in 45 men with obesity and sedentary lifestyles.
4. Get enough Vitamin D
Vitamin D can be important for male and female fertility. It’s another nutrient that may boost testosterone levels. One observational study showed that vitamin-D-deficient men were more likely to have low testosterone levels. A controlled study in 65 men with low testosterone levels and vitamin D deficiency supported these findings.
5. Limit your alcohol intake
Avoid heavy alcohol consumption, as it may reduce testosterone levels and impair semen quality
6. Eat well
Eating a balanced diet containing foods that are known to help increase male fertility is really important. If you’re battling with infertility, try incorporating foods and fruits like oysters, oranges, dark leafy vegetables, salmon, sardines and pomegranate juice. Try to cut back on fried foods, full-fat diary, processed meat, caffeine and alcohol.
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