If you’re like most men, you probably don’t think too much about your sperm count. And that’s okay – you only need to think about it if you have problems achieving or maintaining an erection, or if you and your partner are having trouble conceiving. If this is the case, don’t worry – there are plenty of simple things you can do to increase your sperm count naturally, without resorting to potentially dangerous prescription drugs or expensive fertility treatments! Let’s take a look at 10 simple ways to boost your sperm count in no time!
1) Keep it cool
It is true that men who regularly wear boxer shorts have higher sperm counts than those who don’t. Because there is more space between your testicles and body, keeping things cooler will help you maintain optimal temperatures for a healthy se* drive and also help boost fertility. If you have trouble doing so in warm weather, consider wearing compression shorts or boxers with a built-in cooling pad. Other simple tricks for keeping it cool include making sure you stay hydrated, avoiding tight-fitting pants, not playing video games for too long without taking breaks, and spending time outdoors in places with lots of trees and plants.
2) Eat foods high in Zinc
If you’re male, zinc is essential for proper semen production. A study in Fertility and Sterility showed that 75% of men who were infertile (and not on any kind of contraception) had low levels of seminal plasma zinc. Your best dietary sources include meat, oysters, shellfish, nuts and tofu. Make sure that you don’t go overboard; too much zinc can actually inhibit normal production. Zinc can also lower testosterone levels so be careful not to go overboard with it.
3) Cut out coffee and alcohol
If you’re trying to improve your fertility and want to increase your chances of getting pregnant, cutting out coffee and alcohol is an excellent idea. While most men won’t experience any severe side effects from a cup or two of joe every day, it is important that you monitor how much caffeine you are consuming because too much can contribute to low sperm counts. Excessive drinking also affects fertility since alcohol can negatively impact both se*ual function and reproductive health. Avoiding excessive consumption of these drinks will help protect against low testosterone levels, reduced quality of semen and other reproductive issues that may make it harder for you get pregnant down the road.
4) Chill on the heat
A hot bath or sauna might feel good and relax you, but it can wreak havoc on your balls. In order for sperm to swim freely and function properly, their testes need to be slightly cooler than normal body temperature. Heat constricts blood vessels and reduces blood flow; as a result, testicular function becomes sluggish. Sperm counts will drop and you’ll have a harder time having kids. That said, don’t freeze yourself; just keep testicular temperatures in check with loose-fitting underwear and cold showers (without soap) or ice packs if necessary. #CheckYourTemperature!
5) Exercise regularly
While you might think all of that sitting around at work is hurting your chances, a recent study from Denmark found that moderate-intensity exercise like cycling can actually improve men's semen quality. Researchers found that men who exercised for about 30 minutes five times a week for about six months improved their sperm concentration by nearly 30 percent and their total sperm count by nearly 50 percent. Yes, you read that right: just half an hour of moderate exercise can boost fertility by over 40 percent.
6) Avoid stress
A few decades ago, researchers discovered that chronic stress is bad for our health in a number of ways. It's linked with heart disease, diabetes, and depression—and it's also been shown to reduce male fertility. Research shows that men who were under high stress were 23 percent less likely to conceive a child than those who didn't report experiencing any anxiety. And evidence suggests that psychological stress might actually have an impact on sperm quality as well. According to research published in Fertility and Sterility , when men undergoing in vitro fertilization (IVF) were subjected to stressful conditions before their cycle started, their chances of producing viable embryos significantly decreased compared with men who hadn't experienced any stress during their cycles.
7) Get enough sleep
While you sleep, your body is doing a lot of maintenance work that you don’t even think about, like renewing cells and tissue in various parts of your body. A recent study out of Tel Aviv University showed that sleep deprivation negatively affects testosterone levels. Subjects who had only four hours of sleep a night saw their T-levels drop by 10% over five days, while subjects who slept six and eight hours showed no decrease. In addition to keeping T-levels high while you’re awake, adequate shut-eye also helps normalize hormone levels and other bodily functions after exercise (read: helps with recovery) and may help build muscle mass if done before bedtime. The lesson?
8) Quit smoking!
Smokers tend to have lower than average sperm counts. For example, one study showed that smoking more than five cigarettes a day over 20 years was associated with a 40 percent decrease in semen volume and a 52 percent decrease in sperm concentration compared with nonsmokers. (The link between low testosterone levels and smoking has been established, too). So if you’re trying to conceive a baby, quitting smoking is one of several good things you can do for your fertility. If you don’t smoke now but have in the past, quitting will help get rid of some chemicals in your body that could be decreasing your testosterone levels—which would then give you more baby-making power.
9) Don’t use a laptop/phone on your lap
Heat can negatively affect both men and women’s fertility, so try not to use your laptop or phone on your lap (or put it in your pocket!) for extended periods of time. Heat can negatively affect both men and women’s fertility, so try not to use your laptop or phone on your lap (or put it in your pocket!) for extended periods of time. Keeping a consistent sleep schedule: Not getting enough sleep is often an overlooked cause of male infertility. It isn’t necessarily that you need more sleep per se, but consistency is key! That means going to bed at a reasonable hour and waking up at about the same time every day – no sleeping in!
10) Give it time
It can take time for a man’s body to naturally produce higher sperm counts. According to some studies, it can take up to two years of consistent ejaculation. If you think you’re currently infertile and want more children, consider banking sperm from a previous ejaculation before starting any treatment options that could potentially lower your natural fertility. Your primary care physician or urologist will be able to recommend a reputable center for semen collection in your area if needed.
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