7 Natural Ways To Increase The Number Of Sperms And Maintain Male Fertility

Illustration of sperm quality and quantity. (Freepic)

JAKARTA - Having a low sperm number, or called oligozoospermia means a person has less than 15 million sperm per milliliter of manifold water. This condition can complicate the fertilization process.

Several factors such as stress, diet, and environmental exposure can affect sperm numbers. However, by adopting healthier living habits, sperm numbers can increase naturally.

Here are ways that can be done to increase the number of sperm, as reported by the Health page.

1. Limit Alcohol Consumption

Excessive alcohol consumption (more than 10 glasses per week) is shown to reduce sperm number significantly. Although low to moderate alcohol consumption (maximum two glasses per day) does not greatly affect sperm quality, it is still recommended to reduce it in order to increase fertility.

2. Avoid Smoking

Long-term active smokers usually have a lower sperm and manifold water volume than non-smoking ones. Research shows quitting smoking for three months can help increase the number of sperm in real terms.

3. Regular Exercise

Regular exercise has proven to be beneficial for men's reproductive health. A study finding aerobics for 50 minutes three times a week can increase the number and movement of sperm.

4. Reduce Stress and Stop Sleeping

Stress can reduce levels of luteinizing hormones (LH) and testosterone, which play an important role in sperm production. Try relaxation techniques such as meditation, deep breathing, or mild physical activity to reduce stress.

In addition, adequate and regular sleep is also important. The low number of sperm is often associated with sleep shortages, excessive sleep, or irregular sleep schedules.

5. Consumption of Rich Antioxidant Food

About 30'80% of cases of male infertility are caused by oxidative stress and lack of antioxidants in manifold water. Antioxidants help protect sperm from DNA damage.

Some of the good sources of antioxidants include:

- Vitamin C: guava, peppers, oranges, kiwi, mango, strawberries, pineapple, broccoli

- Vitamin E: Sunflower seeds, roast almonds, peanut butter, kiwi, boiled spinach

- Beta carotene: sweet potatoes, labus, carrots, spinach

- Beta cryptoxanthin: oranges, red peppers, labus, keprok oranges

- Lutein: melon, corn, carrots, eggs, salmon

In addition, minerals such as zinc (zinc), selenium, and folic acid also play an important role.

- Zinc: fatty fish, shells, red meat, labus seeds, Brazilian nuts

- Selenium: Brazilian beans, seafood, liver

- Folate: beef livers, green vegetables such as spinach, asparagus, Brussels sprouts, and red beans

6. Consumption of Antioxidant Supplement

Apart from food, supplements can also help. Several studies show that the consumption of Coenzyme Q10 (CoQ10) every day can significantly increase the number and movement of sperm.

7. Increase Food Consumption Containing Healthy Fats

Healthy Sperms contain essential fatty acids that can only be obtained from food. Lack of omega-3 and omega-6 fatty acids can reduce sperm quality. Sources of healthy fat include nuts, seeds, vegetable oils, and fatty fish such as salmon or sardines.