In the following text, we will provide a number of tips that will help you to personally improve your sperm quality.
You are what you eat, is a popular saying. Healthy eating also affects spermatozoa (sperm cells). Men who have a healthy and varied diet, for example, a diet containing fruit and vegetables and thus antioxidants, generally have better sperm quality compared to men who eat unhealthily and who eat a lot of fatty food. If you want to improve your sperm quality, you can, therefore, benefit by for example not eating burgers and fries but eat lots of fresh vegetables with your meals.
No smoking or taking drugs
Studies show that smoking has a negative effect on sperm quality. In particular, if you are a heavy smoker, your sperm quality can be significantly reduced. In addition to cigarettes, cannabis is another substance that has a large negative effect. If you are a sperm donor, it means you cannot smoke cannabis. If you smoke and choose to stop, there is a very strong likelihood that your sperm quality will improve considerably.
Large amounts of alcohol damage spermatozoa, so if you want to improve your sperm quality, refraining from drinking alcohol will be beneficial. How much alcohol is too much is difficult to judge – but as a minimum, you should consume a maximum of 14 units of alcohol a week and a maximum of 5 units of alcohol in one evening.
Exercise but do not over-exercise
Ideally, you should exercise at a fitness centre – but do not over-exercise. In fact, too much exercise or too little exercise has a negative effect on sperm quality. A moderate amount of exercise is good for sperm quality; men who exercise regularly have been shown to have better sperm quality than men who do not exercise. On the other hand, exercising obsessively can have the opposite effect on sperm quality.
Spermatozoa are highly sensitive to heat. Their temperature must be lower than the rest of the body – this is why testicles are located outside a man’s body. If you want to improve your sperm quality, avoiding any kind of heat can be beneficial. For example, avoid using hot tubs, solariums, saunas and avoid wearing tight underwear.
Even though you change your lifestyle, you must prepare to be patient. It can take up to three months for your lifestyle to have an impact on your sperm quality. This is the time it takes for the body to completely replace spermatozoa with new spermatozoa.