The sperm count continue to dwindle year after year. It is estimated that, it drops by about 2% each year. Today, you have 75% less sperms compared to your grandfather who lived few decades back. The quantity (count), motility and quality of sperms contribute to more than 94% of male infertility problems. Due to continuous drop in sperm count, the cases of male infertility has been rising in recent past. However, you need not worry. If you follow these safe, effective tips on how to increase sperm count and motility, i can best assure that you will be on top of the game.
1. Eat foods rich in vitamin C
The role of vitamin C plays on the quantity and motility of semen cannot be overlooked. Its an anti-oxidant and helps to prevent /correct sperm defects and improve their motility. Research shows that, taking at least 200 mg of vitamin C can help increase the sperm count by more than 115% in one week only. Foods such as yams, broccoli, green leafy vegetables, citrus, kale, cauliflower and carrots are safe sources of vitamin C and you should take them regularly.
2. Eat healthy fats
To stay on top of the game, foods that are rich in healthy fats is a must. Foods rich in omega-3 fatty acids should be part of your daily diet. They not only help to improve the flexibility of your semen, but also help to increase their count. They include: fish, chia seeds, avocados, walnuts e.t.c. However, not all fish are good for your health. Fishes such as blue-fin tuna, sword fish and shark may have mercury, and should be kept at bay.
3. Eat foods rich in zinc
Zinc plays an important role in sperm health. To make the outer layer of the sperm head and tail, zinc is needed. Its deficiency can cause a reduction in sperm count. This is backed by numerous studies show that, zinc levels is significantly lower in men with low sperm counts. That being said, feeding zinc rich foods can help in boosting your sperm count. The foods include, spinach, cashew nuts, pumpkin seeds, mushrooms, oyster, cocoa, legumes and lean pork.
4. Reduce stress
Stress reduces your sexual activity and thus your sperm count. To reduce stress, have sufficient rest, listen to music, take yoga, or do anything that makes you happy. Whereas you can engage in many activities to reduce stress, eating specific foods is the newest, least known trick. Research shows that, foods such as green tea, kale chips, vegetable curry, nuts and seeds, chocolate and sweet potatoes can help liven up your moods.
5. Take regular exercise
Scientists agree that regular exercise can help you to boost the sperm count. It causes your body to release more testosterone thereby increasing the quantity of your sperms. However, when exercising, do not over do it as it causes the release of adrenal hormones that curtail production of testosterone. Before going for exercise, take foods that are rich in fiber. These foods will help you feel full for long, and reduce the need to eat junk food for immediate satisfaction.
However, for the above measure to be effective, you need to reduce the intake of alcohol, reduce smoking, stay away from toxin, reduce the intake of highly processed foods, avoid tight clothes and avoid too much heat. Increasing your sperm count is not a huge task. You can achieve it with diet alone. To get these foods and many more, visit franklin farmers market.