Infertility is mounting rapidly across the world and one in every six couples is suffering from infertility issues. One-third of the cases of infertility is due to problems in the man.
While all infertility problems cannot be treated, your condition can get better with lifestyle changes, consumption of a healthy diet and supplements.
Often the problem is with the man’s sperm and unhealthy sperm is a major factor in male infertility.
If you are trying to get pregnant you can enhance your sperm’s quality by consuming the right food.
What Constitutes Male Infertility?
The condition when a man struggles to make his female partner pregnant is known as male infertility.
It often depends on the man’s sperm cell quality. There are several aspects of semen quality and sexual function that is likely to affect your fertility:
Low testosterone levels, the male sex hormone is largely to blame for infertility among men. Any drastic changes in testosterone levels in a man can potentially influence fertility.
A critical function of healthy sperm is their capacity to swim swiftly inside the vaginal tract and reach the eggs to fertilize.
The ability of the sperm to swim is known as sperm motility and is evaluated as the percentage of moving sperm cells in a semen sample.
You can increase sperm motility by consuming food rich in omega fatty acids.
An essential characteristic of semen quality is the concentration of sperm cells in a given sample of semen.
If there aren’t enough sperm cells in a sample of semen, the woman may not conceive. According to WHO, a healthy sperm count is 39 million per ejaculate or 15 million per millilitre.
The inability of a man to maintain an erection for a substantial period of time is known as erectile dysfunction. It is also known as impotence.
The diet and habits of a man are largely responsible for impotency.
A man’s desire to have sex or his sex drive is known as libido. Aphrodisiacs are the foods and supplements that claim to increase a man’s libido.
Here are some natural ways to enhance a man’s sperm count:
1] Get adequate zinc and folate in your diet and restrict the intake of estrogen-rich foods:
There are studies that suggest that consuming zinc and folate together will enhance sperm concentration and count.
Consuming food that contains estrogen, the female sex hormone can potentially reduce testosterone bonding and the production of sperm. Soy and canned products contain high synthetic forms of estrogen.
2] Consume Ashwagandha and Maca Root:
A medicinal herb, Ashwagandha is commonly used in India for centuries to enhance testosterone levels and improve male infertility.
A study found that consuming ashwagandha can particularly increase sperm count by 167%, sperm motility by 57%, and semen volume by 53%.
Maca root, which is a plant food originally from Peru, has been used historically for its ability to boost male fertility and libido.
Studies show that maca root enhances sexual performance among men who suffer from mild erectile dysfunction.
3] Cut the consumption of unhealthy fat and increase the intake of healthy fat:
Polyunsaturated fats such as omega-3 and omega-6 are essential for the development of the sperm membrane.
In contrast, several researchers have also found that with increased consumption of trans fatty acids, sperm count has gone down proportionately.
You can consume fish and seafood, especially tuna, sardine and mackerel as they are rich in omega fatty acids.
4] Consume D-Aspartic Acid Supplements:
D-aspartic acid is a type of aspartic acid, under the amino acid family that is available as a nutritional supplement.
D-aspartic acid is primarily present in male glands like testicles, and in the semen. Scholars believe that this acid is linked to male fertility as D-AA levels are substantially lower among infertile men.
You can consume food items such as fortified breakfast cereals, fresh and dried fruits, egg and dairy products, meat and poultry.
5] Get adequate sleep and exercise:
Regular exercise will not only enhance your physical performance, but it will also raise your testosterone levels.
Several studies show that men who exercise regularly have better semen quality than men who don’t.
However, you must be careful not to overdo with your exercise as it can potentially have a reverse effect.
6] Avoid stress and try to relax more:
Studies have shown that stress can worsen your fertility and lower your sexual satisfaction. Hormone cortisol may partially justify these harmful effects of stress.
When you are going through prolonged stress, your cortisol level rises, which ultimately has negative effects on testosterone. When cortisol rises, testosterone levels go down.
7] Do not consume certain prescription medications:
There are a few prescription medications that can possibly reduce healthy sperm production. The sperm count will go up only if you stop taking these medications.
Here is a list of some of the medication that may momentarily lower the development and production of sperm:
- Anabolic steroids
There are several lifestyle changes, such as quitting smoking, losing weight that also boost sperm health.
If you are unsure about what steps to take, talk to a fertility expert about what you can do to raise your chances of producing healthy sperm.
If you and your partner are struggling to conceive, a fertility specialist can help you find out why. They will also suggest different therapies to help you conceive.
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