How do I improve my sperm quality?

There are a lot of reasons as to why the quality of sperm in men is being affected in one way or another. Too much alcohol and smoking are significant causes but let us look at some other options.

Smoking

There may be a high probability that your girlfriend does not get pregnant if you smoke or have a mother who smoked during her pregnancy with you. Unfortunately, there is not much to do about the lowered risk of having reduced sperm quality if your mother has smoked, but in return, you can quit smoking and get some of your sperm quality back if you smoke yourself.

Exercise

Exercise is good for a lot of things. Man is not created to sit down, and it can be felt throughout the body, and certainly also on the sperm quality. When you exercise, endorphins are released, which makes you fresh and more energetic. This is a factor in better sperm quality, but also because you are actively helping your body have better blood circulation as well as helping it get oxygen into ALL cells much more efficiently- including sperm cells.

Heat

There is a reason why your testicles hang outside the body. Sperm cells are not very happy about the heat, so there must be ventilation so that the testicles can cool down. If you are overweight, there is a high chance that your testicles will get too hot if you sit a lot and the testicles get pinched between the hot thighs. Therefore, it can be a good idea to lose weight, both on the thighs and abdomen.

Alcohol

Alcohol has a sedative effect, both on the body, the brain, and, of course, your sperm. Alcohol damages the development of sperm cells and the amount of semen, but also their speed. Alcohol is the number one enemy of sperm! Researchers have been able to see deteriorated sperm quality already at 5 drinks a week and greatly reduced quality at over 25 drinks a week.

Sleep well

Sleep is important for a good day filled with energy. Get between 7-9 hours of sleep every night. The body needs to rest to strengthen. If your body is stressed and lacks sleep, then you are more likely to get sick, feel down, and feel depressed. Sleep around 10:00-10:30. It is between this time and 2 AM when the quality of sleep is best, and do sleep with a window open.

Your diet

An antioxidant-rich diet is important for the surface of the cell. A diet with too few antioxidants, such as pizza, pasta, meat, and chips, with few vegetables and fruits gives an unstable immune system and affects all cells. There are too many bad particles formed which attack proteins, cell membranes, and the fats in the blood, as well as the fatty acids on the surface of the cell which oxidize (rancid), and thereby weakens, the cells, including sperm cells. Antioxidants inhibit oxidation in the body and protect the body’s cells from the destructive changes of the bad particles that are formed in connection with the metabolism of oxygen in the body.

Do not eat too much of the sweet stuff

For a lot of men, it is a good idea not to go crazy with the below foods to feel better, get better digestion, and generally support the body, immune system, and cells.

Do not eat too much: Finely ground flour and bread products, sugar, dairy products (at least dairy products, cream, yogurt, and cheese. Some may use butter and varieties of A-38), cigarette smoke, alcohol, caffeine and stimulants, junk food, semi-finished and finished products.

Do eat: Coarse grain products, coarse bread and rye bread, coconut oil, olive oil and butter, proper and preferably organic meat, chicken and fish, vegetables in all colors, fruits in all colors, whole food that is not processed, proper chocolate, nuts, grains and seeds, cold potatoes, sweet potatoes, water, good cold cuts, liver pate and good sources of protein.

If you adhere to the above, you have already come a long way in terms of your sperm quality and your own health.