1. Maintain a healthy weight
2. Exercise regularly
3. Eat a nutritious diet
4. Avoid excessive alcohol consumption and smoking
5. Minimize stress levels
6. Wear loose-fitting underwear or boxer shorts, not tight briefs
7. Avoid hot tubs, saunas, or other sources of heat that could increase scrotal temperature
8. Limit exposure to environmental toxins such as pesticides and lead
9. Talk to your doctor about taking supplements, such as vitamins C and E, zinc, and folic acid
The quality and quantity of sperm have a great relationship with fertility. Men with less than 10 million total sperm per milliliter are considered unhealthy and often become infertile. Here are nine techniques to improve the quality and quantity of sperm in order to help you get pregnant:
1. Healthy Diet: According to an experiment conducted by the Oxford Journal, there was an increase in the activity and quantity of sperm in the control group which followed a diet high in fat and sugar. On the other hand, those who consumed more fish, chicken, fruit, vegetables, and grains had healthier sperm production levels.
2. Aerobic Exercise: Research from Cadiz University showed that when 45 men who were obese and sedentary embarked on 16 weeks of aerobic exercise for 50 minutes, three times a week, their sperm count and concentration increased afterwards.
3. Stress Reduction: When under extreme stress, the body will activate defense mechanisms for its safety rather than prioritize reproductive functions. Therefore it is important to find out the source of stress and try to resolve it; if it is severe enough seek medical assistance or anti-anxiety/anti-depression medication to reduce symptoms effectively.
4. Quitting Smoking/Alcohol: Studies from America found that smoking can consistently reduce sperm count while alcohol consumption as well as drugs have also been found to decrease production rates of sperm cells.
5. Supplement with Folate & Zinc: Some studies indicated that taking folate and zinc can increase both sperm count and concentration levels respectively.
6. Avoiding Certain Medication: Some specific medications can affect the number of sperms produced; once discontinued production should return back to normal levels soon afterwards such as some antibiotics, anti-inflammatories, corticosteroids, antiandrogens, antipsychotics & synthetic metabolic steroids.
7. Supplement Vitamin D & Calcium: It is still unknown why Vitamin D & calcium affect sperm count but some research suggests that lack of vitamin D may result in decreased numbers for sure nonetheless .
8 Antioxidants Intake： Antioxidants help eliminate free radicals & other harmful substances; other vitamins & minerals have also been proven to possess similar antioxidant properties too & some studies believe antioxidants are linked with increased production rate of sperms：Selenium，Vitamin C，Vitamin E，Folate，CoQ10 etc．
9 Eat Good Fat & Avoid Bad Fat：In one study 209 males aged 18 – 23 were invited into a trial which concluded that increased intake of trans fatty acids would proportionally reduce sperm counts ; other studies suggest trans fats can damage long chain polyunsaturated fatty acids which then affects binding b/w lipids & sperms cells