How To Make Sperm Stronger
Read time: 2 minutes
When it comes to fertility, for many it’s a team effort. Clearly, having healthy sperm is important. But sperm health goes beyond just conceiving. Sperm quality also plays a role in the health of the overall pregnancy and baby. The good news? Sperm can regenerate within three months, meaning you can improve sperm quality with a few simple dietary and lifestyle changes. Here’s what you need to know:
Eat antioxidant-rich colourful foods
You are what you eat - and so are your sperm. Try adding in red foods such as tomatoes and watermelon which are rich in lycopene and are shown to help protect against poor sperm morphology. Orange foods such as carrots, squash, and sweet potatoes contain Beta Carotene, which has been shown in studies to improve motility.
Add some healthy fats to your everyday
Omega-3 fats, found in oily fish, nuts, seeds, and olive oil have been associated with improved sperm count, motility, and morphology. Even starting small can pay off big - so try adding in a handful of walnuts or almonds everyday.
Look out for these all-star nutrients in your supplement
Vitamins D, C, E, and CoQ10, as well as zinc and selenium, can significantly improve sperm count and quality *ahem OVAHim* .
Stay cool and avoid heat exposure
Heat is sadly not your friend. Avoid hot baths, saunas, and heated car seats and try to refrain from cycling, all of which can increase pressure and heat on the testes.
Wear loose underwear
Yes, even tight underwear can raise the temperature of the testes, which may reduce sperm production, so keep everything easy breezy.
Minimize plastic use
Not the easiest change we know but try to reduce exposure to harmful chemicals by not heating food in plastic containers or using cling film. And, if you can, try swapping plastic water bottles for glass or stainless steel.
Stay hydrated
Dehydration can reduce semen production and volume, making it harder for sperm to swim. Can we get a hell yes H2O?
Avoid smoking, excessive alcohol, and drugs
No surprises here but these substances can negatively impact sperm health. Additionally, past surgeries, sexually transmitted diseases, and varicoceles can also affect sperm quality.
