Men, follow these simple tips to improve sperm quality

How is sperm quality determined?

Sperm quality depends on various factors, including quantity, movement, and structure. Fertility is most likely high if semen discharged in a single ejaculation contains at least 15 million sperm per millilitre. Sperms must have the ability to swim through a female cervix, uterus, and fallopian tubes. And a typical sperm must have oval heads and long tails which propel them.

However, sperm quality can be hampered by an unhealthy lifestyle including increased alcohol consumption, smoking and drug use. Experts stress that these substances can damage sperm DNA, reduce sperm count and impair sperm motility. Additionally, obesity and stress are also connected to decreased sperm quality, as they imbalance hormone levels. An unhealthy diet devoid of essential vitamins and minerals can also deteriorate sperm health.

Now, to the main part. Here are some easy ways to boost male fertility, according to Kanupreet:

 

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Zinc

Zinc is one of the best nutrients for sperm health and testosterone production. It not only improves sperm quality but also increases sperm density. One can include fish, cashew nuts, and seeds in their diet, which are rich sources of zinc.

Concurring, Dr Malav Modi, Urologist, Bhatia Hospital, Mumbai said, “Zinc is necessary to produce testosterone, the primary male sex hormone, which plays a vital role in sperm production (spermatogenesis). It is also involved in the synthesis of enzymes and proteins required for the energy metabolism of sperm cells as well as in the formation of the outer layer (acrosome) of the sperm, which plays a role in penetrating the egg during fertilisation. Adequate zinc levels can contribute to improved sperm motility.”

Omega-3’s

Omega 3 fatty acids help reduce inflammation. They also work to decrease the number of sperms with DNA damage. Foods like fish, walnuts, chia seeds and hemps seeds are great sources of Omega 3.

Agreeing to this, Dr Modi said, “Omega-3 fatty acids also exhibit antioxidant effects. They can help reduce oxidative stress and protect sperm cells from damage caused by free radicals, which are unstable molecules that can harm cells and DNA. It is believed that omega-3 fatty acids help maintain the fluidity and flexibility of the sperm cell membrane, which is essential for sperm motility (movement) and the ability to penetrate the egg for fertilisation.”

Coenzyme Q10/ CoQ10

It helps in mitochondrial production and improves sperm quality. Coenzyme Q10 also provides cell with energy.

Similarly, Dr Modi said that CoQ10 is involved in the energy production process within the mitochondria of cells, including sperm cells. “Sperm motility requires a significant amount of energy, and CoQ10 plays a vital role in generating adenosine triphosphate (ATP), the energy currency of cells. By enhancing ATP production, CoQ10 may help improve sperm motility, allowing them to swim more effectively and increase the chances of successful fertilisation,” he said.

Veggies and fruits

Vegetables and fruits are rich in antioxidants, including vitamins C and E, beta-carotene and various phytochemicals. (Source: Freepik)

More colours you add with fruits and veggies, more the micronutrients you will get, which are required for good sperm quality.

Adding to this, Dr Modi noted that vegetables and fruits are rich in antioxidants, including vitamins C and E, beta-carotene and various phytochemicals. “These antioxidants help neutralise harmful free radicals and reduce oxidative stress, which can damage sperm cells and affect their quality and function. By including a variety of colorful vegetables and fruits in your diet, you can enhance your antioxidant intake and support sperm health.”

Proteins

Proteins are required for development and nourishment of cells. Sources are legumes and meats like chicken and fish are good sources of protein.

Further explaining the function of protein in improving sperm quality, Dr Modi said that protein is made up of amino acids, which are the building blocks of cells, including sperm cells. “Hormones such as follicle-stimulating hormone (FSH), luteinizing hormone (LH), and testosterone play crucial roles in sperm production and maturation. Protein is necessary for the synthesis and regulation of these hormones. By providing the necessary amino acids, protein helps maintain proper hormone levels, which in turn can support optimal sperm production,” he informed.

Smoking and drugs are a big no

These substances damage sperm health. Additionally, Dr Modi said that smoking and drinking have been associated with lower sperm count, reducing the overall number of sperm cells in semen. They can also impair sperm motility, making it more difficult for sperm to swim and reach the egg for fertilisation.

Avoid stress

Stress leads to the increased production of steroid hormones like glucocorticoids, which further leads to the reduction of testosterone levels. This, in turn, hampers sperm production.

In a similar vein, Dr Modi mentioned that chronic stress can disrupt hormonal balance, increase inflammation, and contribute to oxidative stress, all of which can affect sperm quality and fertility.

Concluding, the expert said, “A healthy balanced diet, exercise, less stress, avoiding toxins like nicotine, alcohol and avoiding frequent steams and saunas can promote sperm health.”

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