How to Increase Sperm Count, Motility, Morphology And Overall Male Fertility
Although it makes sense, it may still surprise you that half of all infertility cases can be attributed in part or in full to the man (aka male factor infertility). The good news is that most men are constantly producing new sperm and with the right lifestyle changes a man can significantly increase his sperm count and motility, improve their morphology, and increase their overall male fertility.
Pro tip: Sperm takes anywhere from 40-80 ish days to develop from start to finish , so it is ideal if changes are made a minimum 40-90 days prior to semen (re)assessment or attempting to conceive or with fertility treatments like IUI or IVF.
Assessing Male Fertility
Before we get started on how to increase male fertility, let’s do a quick refresher on how sperm are analyzed and how you would know you need to increase your sperm count, motility, or the likes. It tall starts with the semen analysis (well perhaps first is realizing that your having trouble getting pregnant). The semen analysis is the go-to and gold standard for assessing sperm count, motility, and fertility. A semen analysis will help a doctor determine the viability of a man’s sperm. It will also check if low sperm count or sperm dysfunction are causing infertility. A semen analysis is a very simple male fertility test that collects a number of key data points, but focuses on three main attributes of sperm:
- Sperm Count – the concentration of sperm per mL of semen
- Sperm Motility – how well sperm move with forward progression
- Sperm Morphology – the shape and appearance of sperm
If a semen test returns abnormal results, then your fertility specialist may recommend additional male fertility testing. It is important to remember that the results of a semen analysis are just a measure of your sperm parameters at one specific time. There are a lot of ways for you to increase your sperm count and improve your overall fertility – and that is what the rest of this article is all about!
How to Increase Sperm Count, Motility, and Overall Male Fertility Naturally
While you may have come to this article looking for things you can eat, take, or otherwise add to your lifestyle to improve your sperm count and motility, the reality is that eliminating things can increase male fertility as much as adding a few special things in. Here, we’re going to break down both the things that you should stop and things you should add to your life to increase your sperm count, motility, and more.
Quit Smoking
The census is in. Smoking is flat out bad for nearly all measures of male fertility. One study [4] of over 2,000 men found that heavy smokers had 19% less sperm than those who didn’t smoke.
Another large study of over 1,700 men found that again, male fertility suffers from smoking.
The evidence doesn’t stop there as a host of other studies show that smoking has a negative effect on male fertility.
Interestingly enough, some studies have even found potential mechanisms whereby tobacco may harm fertility. Zinc is a critical nutrient for sperm production and smoking seems to lower the level of zinc in semen. One study found that levels of zinc found in the ejaculate in smokers to be associated with the level of damage done to sperm. While most smokers tended to have lower level of zinc and sperm parameters, men that still had normal zinc levels despite smoking seemed to be less affected; but we’d say it’s still not worth the risk. Other studies , by studying oral tobacco as well as nicotine metabolites in the semen have shown that it’s the toxins in the smoke itself that is causing the damage.
All this leads to a pretty resounding conclusion that stopping smoking can increase sperm count, motility, and other male fertility parameters.
Conclusion: Stop smoking to increase sperm count and motility.
Limit Alcohol
In the past, a majority of the research on alcohol and its effects on fertility was focused on women, mainly because we are so aware of the risks associated with drinking during pregnancy. But the times they are a-changing. New research focusing on men is showing that alcohol can affect overall sexual health and male fertility. One particular study focused on the difference in sperm quality between alcoholic and non-alcoholic men. The results showed that progressive deterioration in semen quality is linked to increasing alcohol cosumption . Sperm volume, vitality, and survival rate also decreased as the quantity of alcohol consumed went up. Of the alcoholics tested, only 12% had normal semen parameters. 37% (three times as many) of the non-alcoholic men had normal semen parameters. The study concluded that alcohol abuse targets sperm morphology and sperm production .
Another study focused particularly on men with a history of chronic alcohol intoxication. The study displayed a drastic improvement of semen characteristics within three months of alcohol withdrawal . A review of 15 studies on alcohol and its effects on male fertility found that daily alcohol consumption had a consistently negative impact on sperm morphology and volume . Using alcohol and tobacco together has also been tied to declining semen quality and sperm DNA damage .
Conclusion: Limit alcohol consumption to increase male fertility and reduce DNA damage of sperm.
Heavy drinking can affect sperm health. Alcohol consumption can cause a shrinking of the testes, changes to the shape, size, and movement of sperm, and lower testosterone levels. The good news is that alcohol’s effects on sperm health appear to be reversible. Sperm take up to 80 or so days to develop, so if you think you want to have a baby, consider cutting back on alcohol consumption three months prior to trying to conceive.
Get Tested for STIs and STDs
Sexually transmitted diseases (STDs) are known to affect the male reproductive process. Studies have shown that chlamydia can cause inflammation in the testicles . This inflammation can cause epididymal obstruction. The epididymis connects the testicle to the male reproductive system. In addition to causing male fertility issues, chlamydia is known to negatively impact female fertility. If left untreated, chlamydia can cause pelvic inflammatory disease (PID) .
STDs are associated with infectious semen and they increase the chances of transmission of the human immunodeficiency virus (HIV). HIV causes immunodeficiency along with semen deterioration in men [21] . If passed to the female partner, HIV can cause reduced pregnancy rates and higher chances of miscarriage.
If you believe you or your partner may have an STI or STD, it is important to get tested. A review of studies published by the World Health Organization found that in 2012 alone there were approximately 273 million cases of curable STIs among adults aged 15-49: 128 million cases of chlamydia, 27 million cases of gonorrhea, 101 million cases of trichomoniasis, and 18 million cases of syphilis. . There are fertility treatments available to help both men and women who have been diagnosed with STIs and STDs.
Conclusion: Test and treat any curable STIs to increase sperm count by alleviating sperm blockages due to inflammation caused by STI.
Keep Those Swimmers Cool – Avoid Hot Tubs, Saunas, and Other High Heat Situations
Spermatogenesis, the production or development of mature sperm, takes place in the testicles. The temperature in the testis is about 30-45°F cooler than the rest of the body. This lower temperature environment is necessary to ensure successful spermatogenesis . Higher temperatures lead to an increase of testicular metabolism that results in spermatic damage . In one study, heat stress caused a decrease in motility and an increase in the percentage of sperm cells with major and minor defects .
A study conducted by the University of California San Francisco found that exposure to hot baths or hot tubs can lead to male infertility . The study focused on 11 male patients who were regularly exposed to “wet heat” from a heated jacuzzi or hot tub. All of the participants were asked to abstain from wet heat exposure for at least three months. Five of the patients (45 percent) showed a mean increase in total motile sperm counts of 491 percent after three to six months. Among responders, sperm motility rose from a mean of 12 percent at the start of the study to 34 percent post-intervention. The results of this experiment were statistically significant. Five of the six patients who did not see an increase in their sperm count or motility were chronic tobacco users. Tobacco use emerged as a possible differentiating factor in this research . Based on the results of the UCSF study, it appears that the negative impact of wet heat on sperm motility can be minimized over time. Fertility specialists recommend avoiding wet heat from hot tubs or heated jacuzzis prior to and while trying to conceive.
Another study published in 2013 focused on the effects of continuous sauna exposure on seminal parameters. The study produced similar results to UCSF’s study on wet heat exposure. Sauna exposure was found to cause impairment of spermatogenesis, including alteration of sperm parameters and sperm DNA packaging .
So keep those swimmers cool! Avoid extreme heat when trying to get pregnant, but don’t panic if you’ve been using the hot tub or sauna. Research has shown the damage caused by exposure to heat, whether dry or wet, is reversible.
Avoid Toxins
Environmental toxins have become more prevalent over the last few decades causing an increase in exposure to human populations. Studies on exposure to environmental toxins suggest a negative impact on semen quality, in terms of sperm concentration, motility, and/or morphology . Many men are exposed to toxins at work. A study in Spain focused on the role environmental toxins play on male infertility in men being treated at an assisted reproduction clinic. The study had 61 participants: 30 infertile males and 31 males with sperm considered to be normal. Of the 30 infertile males, 23 had been exposed to toxins or pollutants at work. Of the 31 men with normal sperm, only 10 had been exposed to toxins occupationally. The toxins included glues, solvents, and silicones. The results of the study suggest that occupational exposure to toxins may often be the cause or a contributing factor to male infertility .
While it is logical but it could still shock you to learn that a majority of infertility situations can be traced to the man, either entirely or partially to men (aka male factor infertility). The positive side is that men are always producing new sperm , and with the right lifestyle modifications, the male can substantially boost his sperm count as well as motility and enhance their morphology, and improve the male fertility overall.
A tip for you: Sperm takes anywhere from 40-80 days from beginning to end2) 3 It is therefore recommended when changes are made at minimum of 40-90 days before semen (re)assessment or attempts to conceive or through fertility treatments such as IUI and IVF.
Assessing Male Fertility
Before we begin discussing ways to increase the fertility in men, let's go over an overview of how sperm is analyzed and the way you can tell if you must increase the number of sperm you have, your motility, or any other. It all starts with semen analysis (well it could be the first time you realize that you're having difficulty becoming pregnant). The semen test is the preferred and most reliable method of assessing the number of sperm, motility and fertility. A semen test can assist a physician to determine the health of the sperm of a man. It can also examine if a the low number of sperm or sperm loss is the cause of infertility. Semen analysis is a simple test of male fertility which collects several important data points, but concentrates on three primary characteristics of semen:
- Sperm Countthe amount of sperm in a milliliter of semen
- Sperm Mobility -how does sperm behave in a forward direction
- Sperm Morphology - the form and appearance of the sperm
If a semen test yields unnatural results, then your fertility specialist might recommend further test for male fertility. It is crucial to keep in mind you that results of semen test are just an indication of your sperm's sperm's parameters at a specific point in date. There are many methods to increase your sperm count , and boost your fertility overall and that's what this post is about!
How to Increase Sperm Count, Motility, and Overall Male Fertility Naturally
If you've been looking for foods that you can eat, drink or add to your life to increase your motility and sperm count the truth is that removing items can boost the fertility of males as well as incorporating a few unique items. We'll look at breaking down both things you must eliminate and the things you should incorporate into your lifestyle to boost the number of sperm in your body, your fertility, and more.
Quit Smoking
The census is now in. The habit of smoking is absolutely bad in almost all aspects for male fertility. A study 4 of more than 2,000 men discovered that smokers who were heavy had 19 percent less sperm compared to those who didn't.
Another major study A further large study of more than 1,700 males found that, men's fertility is affected by smoking.
The evidence doesn't end there. A plethora of other studies demonstrate smoking can have an adverse effect in male fertility.
Incredibly, some studies have revealed ways that smoking cigarettes can harm fertility. Zinc is an essential mineral that helps in the production of sperm and smoking is believed to reduce the amount of zinc present in semen. A study [11(11, 11) found levels of zinc in the ejaculate of smokers were related to the degree of damage to the sperm. Although most smokers tend to have lower levels of sperm parameters and zinc However, men who maintained normal levels of zinc even though they smoked appeared to be less affected. However, we'd still say that it's unwise to take the chance. Studies [12[12] [13[12] [13] that have studied oral tobacco and nicotine metabolites found in the sperm have revealed there are toxins present in the smoke that are responsible for the damage.
All of this is an enlightening conclusion that quitting smoking will increase the number of sperm and motility as well as other male fertility factors.
Conclusion: Quit smoking to boost sperm count and mobility.
Limit Alcohol
It was the case that in past times, most of research into the effects of alcohol upon fertility was concentrated on women, in part because we are aware of the risks that come when we drink during pregnancy. However, the way we think about it is changing. Research on males is revealing that alcohol has an impact on general sexual health as well as male fertility. One study specifically focused on the different in the quality of sperm between alcoholic and non-alcoholic males. The findings showed that the gradual decline in the quality of semen is related to an increase in alcohol consumption [1414 . Semen volume and vitality and the rate of survival also decreased when the amount of alcohol consumed increased. In the case of alcoholics, only 12% showed typical semen parameters. 37 percent (three times more) of non-alcoholic men were normal in semen. This study found that alcohol use affects sperm morphology and production [1515 .
Another study focused on those who had an antecedent of chronic alcohol-related intoxication. The study showed a dramatic improvement in semen characteristics after three months of withdrawal from alcohol [16the study found . A study of 15 studies about the effects of alcohol on male fertility showed that alcohol consumption daily has the same negative effect on the morphology of sperm and its volume of sperm. . The combination of tobacco and alcohol is also been linked to decreasing semen quality and the damage to DNA in sperm and DNA damage in sperm. .
Conclusion: Avoid drinking alcohol to boost the male fertility rate and lessen DNA damage in the sperm.
Heavy drinking can affect sperm health. Consuming alcohol can result in shrinking of the testes and changes in the shape, size as well as movement of the sperm in addition to lower testosterone levels. The positive side is that the effects of alcohol on the health of sperm appear to be irreversible. Sperm can take as long as 80 approximately days grow If you believe you'd like to have baby, think about cutting down on your alcohol intake three months before you attempt to have a baby.
Get Tested for STIs and STDs
The sexually transmitted disease (STDs) are believed to impact the male reproductive process. Studies have demonstrated that chlamydia causes inflammation of the testicles [1919 . This inflammation could lead to epididymal obstruction. The epididymis is the link between the testicle with the male reproductive organs. Along with men having issues with fertility Chlamydia can adversely impact female fertility. If untreated it can result in pelvic inflammatory disorder (PID) .
STDs are connected to semen infections and can increase the chance of transmitting the human immune deficiency virus (HIV). HIV can cause immunodeficiency as well as semen loss in men . If it is passed on to a female spouse, HIV can cause reduced pregnancies and higher risk of miscarriage.
If you think you or your loved ones may be suffering from an STI or STD It is essential to have them tested. A review of the studies released by the World Health Organization found that in 2012 alone, there were 273 million instances of treatable STIs for adults between 15 and 49 128 million cases of Chlamydia the number of cases of gonorrhoea was 27 million 101 million cases of trichomoniasis in addition to 18 million people suffering from Syphilis. [22] . The fertility treatment options are that can assist both women and men who are identified with STIs as well as STDs.
Conclusion Take a test and treat cureable STIs to boost sperm count by reducing the blockage of sperm due to the inflammation that is due to STI.
Keep Those Swimmers Cool - Avoid Hot Tubs, Saunas, and Other High Heat Situations
Spermatogenesis, or the production or maturation of mature sperm is a process that occurs within the testicles. The testis' temperature is approximately 30-45 degrees cooler than the other parts inside the body. The lower temperature is required to guarantee the success of fertilisation Temperatures that are higher cause an increase in metabolism of the testicle which results in damage to sperm [2425 . According to one research study, stress led to an increase in motility as well as increased the number of sperm cells suffering from minor and major defects [2526 .
Five of the participants (45 percent) reported an average rise in motile number of sperm of 491 percent over the course of the period of three-to six months. For those who responded the sperm motility increased from a median that was 12 percent beginning of the study, to 34 percent following the intervention. The results of the study proved statistically relevant. The study found that five of the 6 subjects who didn't see an increase in motility or sperm count were long-term smoking tobacco. Smoking cigarettes was identified as a potential factor that could be a differentiating factor in this study [27] . Based on the findings in this UCSF research, it seems that the negative effect of heat from the wet on sperm motility could be diminished over time. Fertility experts advise against the heat of heated or hot jacuzzis before and while trying to concoct.
Another study , published in 2013, focused on the effect of continuous sauna usage on seminal variables. It produced similar results to the UCSF study on wet sauna exposure. Sauna exposure was shown to affect spermatogenesis in a negative way which includes the alteration of sperm parameters, as well as the packaging of DNA in sperm .
Keep those swimming pools cool! Beware of extreme temperatures when you're trying become pregnant, and don't be afraid when you've used the sauna or hot tub. The effects of the exposure of heat regardless of whether it's wet or dry can be reversed.
Avoid Toxins
Environmental toxicants have become more widespread in recent years, leading to an increasing exposure to the human population. Research regarding exposure to environmental toxins have suggested an adverse impact on the quality of sperm in terms of the amount of sperm, its motility, or the morphology . A lot of men are exposed the toxins they work with. A study conducted in Spain focused on the impact of environmental toxins on male infertility for men treated at an assisted reproductive clinic. The study included 61 participants comprising 30 males infertile as well as 31 males whose sperm was considered normally. Of the 30 males who were infertile 23, 23 had been exposed to pollutants or toxins in their work environment. Of the 31 men who had normal sperm, just 10 had been exposed to occupational toxins. These toxins included glues solvents and silicones. The findings indicate that exposure to occupational chemicals could be the source or the contributor to the male-specific infertility [30The study found that toxins can cause male infertility [30 .
Other research has confirmed the findings of the previously mentioned studies and concluded that toxins also make the chances of IVF success much less.
You've probably heard about the dangers regarding BPA which is a chemical that is used in the manufacture of plastics and its negative health effects. BPA is present in the majority of cans, food packaging as well as water bottle. BPA products can contaminate food and the water they are a part of. BPA as well as other chemicals in pesticides are estrogens called xenoestrogens (chemicals which simulate estrogen) . Research has proven that xenoestrogens result in a decrease in motile sperm counts as well as the overall quality of semen .
Eliminating exposure to harmful chemicals is quite simple. Limit the consumption of products that are known to be contaminated and aware of food items that contain only one ingredient as much as is possible. Avoid using non-stick cookware since it can contain certain chemicals that are found in pesticides.
Limit Soy Intake
Soy products contain phytoestrogens. Similar to xenoestrogens found in chemical and pesticides, phytoestrogens have been proven to affect the concentration of sperm . A study conducted on 99 men who attended a fertility clinic discovered that an increased intake of soy was associated with lower levels of sperm [36]. . The findings of this research are presented and discussed in Harvard Health Publishing by the Harvard Medical School . The adverse side effects of dietary soy are of particular concern because soy has been advertised as having beneficial health effects, including lower cholesterol levels. Soy is an essential component of numerous Asian diets and is included in foods like edamame and meat alternatives and soy milk products such as soymilk.
Don't Eat Trans Fats
Trans fat is present in food products in the form of naturally occurring or artificial trans fats. Naturally occurring trans fats are created by animals and are present in meat and milk products. These trans fats can be often found in processed foods which include "partially hydrocarbonated oil." Research has mostly concentrated on how trans fats may increase the risk of developing heart diseases. Research has proven that the negative effects on the body of trans fats does not end there. Trans fats are associated with a decline in the number of sperm cells .
To cut down on trans fats to reduce your intake of trans fats, it is recommended to limit your intake of trans fats. American Heart Association (AHA) suggests limiting the quantity of food items consumed which contain the hydrogenated oils of vegetable sources. Make sure you look for their presence on the ingredient list on food packaging .
Limit Stress
Stress is the way that the body and brain respond to any request. In time, continual stress can lead to serious health issues. Stress puts strain on almost all body parts which is why it affects the male fertility. Stress is among the most complex reasons for male infertility since the diagnosis of infertility causes the problem to get worse. Stress may increase following the being diagnosed with male infertility appointment follow-ups, and failure of treatment for in vitro fertilization. Research has shown that stress and semen parameters are connected. Stress may negatively affect the production of luteinizing hormone (LH) and testosterone production, which can cause problems with the process of spermatogenesis, and a decrease in the quality of sperm.
Stress associated with infertility may be due to social pressures, diagnostic tests, treatment ineffectiveness, and the cost of fertility treatments [4343 . Couples receiving fertility treatment are known to suffer from stress as well as anxiety, depression and a decrease in levels of happiness. Relaxation methods like yoga exercises, yoga, or meditation are effective methods to reduce anxiety, particularly stress that is associated with infertility. A study of 37 research studies revealed that relaxing techniques can help reduce negative emotions among patients receiving treatments for medical reasons [44The study also found that meditation can reduce negative emotions in patients undergoing medical treatment [44 . In the most extreme instances fertility experts may suggest psychotherapy. A study of 12 studies showed that interventions involving psychosocial factors to reduce stress have improved marital relationships, psychological outcomes and the rate of pregnancy among couples with infertile children . We are aware of the importance of reducing stress in order to achieve better results. That is why we provide fertility assistance and a wealth of resources for our patients looking for a bit of compassion and support.
Stress at work, also known as occupational stress and its effect on male fertility are also been investigated. A study revealed that stress-related situations at work could alter the volume of semen and the proportion of sperm with normal mobility The findings confirmed that workplace stress could impact the quality of sperm.
Get Enough Sleep
Everyone needs to sleeping! Numerous studies have shown that sleep deprivation can lead to serious medical issues like obesity, diabetes, or infertility. A study of 981 healthy males examined the effect that sleep patterns affect sperm morphology, count, survivalrate, and motility. Sperm counts and longevity rates are lower among men who were considered "short sleepers" in comparison to those who had enough sleeping (47) . Short sleepers are people who sleep less that six hours each night. The motility of sperm was also lower in short sleepers contrasted with the long and average sleepers. It was concluded by the study that the short and long durations of sleep as well as the late time of bed were linked to an impaired health of the sperm [4848 .
In addition to the length of sleep the quality of sleep is thought to influence the male fertility. A study examined the quality of sleep of 970 men receiving fertility treatment. They discovered that sleep quality was associated with lower motility total, the rate of progression, concentration and total sperm count and normal the morphology of sperm [49]. .
If you're looking to boost the fertility of your body, it is important to concentrate on the quality of your sleep. You should be getting at least 7 to 8 hours of restful, quality sleep. One method to increase sleep quality is to lower stress by using the strategies that we have discussed previously. Stress reduction is linked to more restful sleeping. It is possible to also enhance your sleep by adhering to a regular schedule that allows you to get up and go in bed around the same time each day. Consider getting more sun particularly in the mornings , to wake yourself up and keep active through the entire day. This will allow you to avoid the need to nap during the day. This is believed to interfere with good sleep at night.
Start Regular Low-Intensity/Impact Exercise
The exercise routine offers a wealth of benefits to fertility and general health. Exercise can help improve your heart health and circulation. As we mentioned earlier exercising can also assist in reducing stress and promote an adequate quality of sleep. Research has shown that males who exercise regularly experience higher levels of testosterone than men who are not active
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