Low sperm count or poor sperm quality are among the most common causes of male infertility. If you are unable to get your partner pregnant after trying unprotected sexual intercourse for a year or longer, low sperm count can be the culprit.
Low sperm count doesn’t always mean you can’t have your biological children. But it decreases your chances of conceiving naturally. Simply put, the fewer sperm found in your semen sample, the lesser the chance one of them will fertilize your female partner’s egg and result in a healthy pregnancy.
In this post, we’ve elaborated on the sperm production process, the various factors that affect a man’s sperm count, and some natural ways you can improve sperm count and quality. Without further ado, let’s get started.
Understanding Sperm Production
When men hit puberty, they produce millions of sperm, which, along with the seminal fluid, are released during ejaculation. A healthy man should produce 15 million sperm per milliliter of semen. This increases the likelihood of pregnancy, as millions of candidates fight to reach and fertilize the egg.
The question is, how is sperm produced? Let’s understand the process in detail.
Sperm is produced in testicles containing small tubes where spermatogenesis (the sperm development process) takes place. The male hormone testosterone initiates the process in which multiple germ cells divide and form immature sperm cells. These cells enter the epididymis, where they get a proper shape and the ability to swim.
The mature sperm cells stay in the epididymis until they are released during ejaculation. The sperm travels through the vas deferens and the prostate gland, where they are mixed with seminal fluid. They are then released through the penis.
The entire procedure takes around 2.5 months to form mature sperm cells.
Factors Affecting Sperm Count and Quality
As you can see, sperm production is not just a long but a complex procedure. Optimal sperm quality and a normal sperm count require proper functioning of your testes, vas deferens, epididymis, and other organs involved in the spermatogenesis procedure. Your hormones also play a vital role in ensuring adequate sperm count.
Note that sperm count isn’t the only factor affecting male fertility. Sperm shape, movement, and overall quality are equally crucial for a healthy and viable pregnancy. Let’s explore the common causes of low sperm count.
Lifestyle Factors
The causes of low sperm count go beyond medical issues and genetic factors. Diet, weight, and lifestyle can affect sperm production and quality, contributing to low sperm count.
- A diet that lacks vital nutrients
- A diet rich in trans fats and processed food
- An inactive lifestyle with no physical activity
- Strenuous physical exercises that elevate your scrotal temperature.
- Anabolic steroids can disrupt the hormone balance in your body and shrink your testicles, which, in turn, affects your sperm count and quality negatively.
- Excessive alcohol consumption
- Smoking cigarettes
- Chronic stress
- Obesity
Environmental Toxins
Prolonged exposure to industrial chemicals, including pesticides and herbicides, is associated with lower sperm count in men. Exposure to heavy metals, radiation therapy, and high temperature are a few other factors that negatively impact sperm production and quality.
Medical Conditions
An average male baby is born with their testicles descended into the scrotum. In some cases, the testicles do not come down from the abdomen into the scrotum, leading to infertility. Other medical conditions that increase the risk of male infertility are:
- Varicocele (enlarged veins in the scrotum)
- Sexually-transmitted infections
- Retrograde ejaculation
- Autoimmune diseases that mistake sperm for foreign invaders and destroy them
- Cancer and tumors in the reproductive organs
- Chemotherapy and radiation therapy
- Blockage in the epididymis and vas deferens
- Chromosomal defects
In addition to these, certain medications, such as antifungal and antibiotic drugs and cancer treatment, can impair the function of the male reproductive organs and disrupt reproductive hormones, causing infertility.
Natural Ways to Improve Sperm Health
Whether or not you can increase your sperm count and quality at home depends on the cause of the low sperm count. Some conditions, such as varicocele, are reversible, while others can damage your sperm production permanently. Your food choices and lifestyle can affect sperm production and your reproductive health.
Incorporating these changes into your lifestyle can certainly help:
Diet and Nutrition
A study analyzing the role of diet in men’s sperm quality showed that men who ate more fruits and vegetables (leafy greens) had better sperm quality and increased count compared to those following a diet that lacked these foods. Most veggies and fruits are excellent sources of vitamin C and antioxidants, such as CoQ10, which increases fertility.
Certain foods can kill sperm production and might significantly drop your sperm count if consumed regularly and in excess quantity. Examples include processed foods and food rich in saturated fat. Certain minerals, like zinc, can affect male infertility and lower sperm count if not consumed in adequate amounts.
Exercise
Moderate-intensity exercises can keep you active and increase your testosterone levels, which may improve your sperm count. Staying active can also reduce stress, a common cause of infertility in men and women. Choosing the right exercise plan is crucial for good reproductive health.
High-intensity exercises, particularly those that exhaust you, can negatively affect your testosterone levels, decreasing your sperm count. These exercises increase cortisol production, which suppresses testosterone.
Maintaining a Healthy Weight
Weight management increases sperm count and improves sperm quality, mobility, and morphology. It’s found that people with excessive weight are likely to experience changes in the sperm count. If you have low sperm concentration or poor quality due to excessive weight, losing just a small percentage of it can help. Dietary modification, exercise, and an active lifestyle are a few things that can help you cut down on excess fat.
Reduce Stress
Stress is associated with low sperm concentration in semen. It’s primarily because stress increases the cortisol level, which interferes with the hormones responsible for producing sperm. Not only the count but stress can affect sperm morphology and its ability to fertilize an egg.
Fortunately, there are multiple ways to relieve psychological stress. Taking a walk, improving your sleep cycle, spending time with your loved ones, and practicing your favorite hobby can help de-stress your mind. But if none of these work, it’s advisable to seek professional help.
Limit Smoking and Alcohol
Smoking is the biggest killer of sperm. Heavy smokers, mainly, are likely to experience low sperm concentration and poor sperm quality compared to non-smokers. Alcohol is another factor linked to poor sperm quality and low sperm count in men. Quitting these two habits is essential if you smoke and consume alcohol excessively.
Consider Supplements
We mentioned the importance of zinc for fertility in men. Consider taking supplements if you don’t get enough of it from your diet. Likewise, your body needs other essential nutrients to produce enough sperm and improve the odds of fertilization. A few vital supplements to boost fertility are vitamins C and D, omega-3 fatty acids, folate, and CoQ10. It’s advisable to speak with a healthcare professional before starting supplements.
Maintain Cool Scrotum
Testicles are located on the outer part of a man’s body, as sperm production requires a temperature lower than the normal human body temperature. The ideal temperature for spermatogenesis to occur is 34ºC.
Exposing your genitals to a high temperature, whether it’s through radiation therapy or saunas, can temporarily affect sperm production. Working in an environment where you are exposed to high temperatures can put you at an increased risk of low sperm count and other fertility-related issues.
When to Seek Professional Help
It’s hard to pinpoint the exact reason why you are unable to get your partner pregnant. Talking to gynecologists and fertility specialists at the Australian Concept Infertility Medical Center (ACIMC) can help you diagnose the underlying cause of low sperm production.
The fertility specialists at Australian Concept order bloodwork, hormone tests, semen analysis, and other advanced tests that detect the sperm count in your semen and the possible causes of low sperm count.
Conclusion
There are many tips for improving your sperm count and quality, but what will help you depends on your cause of infertility. Eating a balanced diet, following a healthy exercise routine, and quitting smoking and alcohol are a few tips that might work for you. Speak with fertility specialists at Australian Concept to better understand your sperm count and health.
2 Comments
Muhammed Ahmed
Assalam o Allikum
MA SHA ALLAH we have 4 kids, 3 Daughter and 1 Son.
Physically both are fit.
we wish a baby boy for completing our family.
I am not a rich man. I am simple account assistant in a real estate farm and dose not afforded so much fees recently i have receive a comety PKRs 80,000/-
If these rupees the process are possible then Please contact me
We both are at the age of 40
Regards
Muhammed Ahmed
ACIMC Webmaster
Dear,
We have experienced Consultants at ACIMC. Please come for a first free consultation with coordinator doctors.
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