How Can You Boost Sperm Health?

If you’re worried about your sperm count or that of your partner, it’s important to note it’s not just a ‘you’ or ‘him’ problem. The average man’s sperm count has steadily declined over the last few decades. However, the good news is that small lifestyle changes can make a positive difference in your sperm count and health.

So whether you’re trying to conceive or just looking to improve overall reproductive health, focusing on sperm quality is key. Let’s explore some practical tips to get started and the numbers you should aim for when checking your sperm health.

What are healthy sperm test results?

A standard sperm test evaluates key factors of sperm health. Here are the benchmarks for what’s considered normal:

• Sperm Count: Aim for at least 15 million sperm per milliliter of semen. Anything below this may indicate a low count.
• Motility (Movement): At least 40% of sperm should be actively moving to reach and fertilize an egg.
• Morphology (Shape): Around 4% or more of sperm with a normal shape is ideal.

If your results are outside these ranges, don’t panic! Many factors can influence sperm health, and there’s a lot you can do to improve it.

5 Simple Steps to Boost Sperm Health

1. Maintain a Healthy Diet
   A balanced diet rich in antioxidants, zinc, selenium, and folate can significantly improve sperm health. Think leafy greens, nuts, seeds, and lean proteins.
2. Exercise Regularly
   Ah, the secret to all things wellness: Moderate exercise helps improve testosterone levels and overall fertility. Avoid overtraining, which can negatively affect sperm production.
3. Limit Heat Exposure
   Maybe you wouldn’t guess it, but heat impacts sperm production. Avoid tight underwear, prolonged hot baths, and holding electronics that run hot (like laptops) on your lap.
4. Reduce Stress
   Chronic stress can lower testosterone and sperm quality. Mindfulness practices like yoga, meditation, or even a daily walk can help.
5. Avoid Harmful Substances
   Quit smoking, limit alcohol, and steer clear of recreational drugs. These habits can harm sperm count and motility.

Want to take better charge of your health? Implementing the tips above and conducting regular testing is key. If you’re taking action, you’re one step closer to better sperm health!