This is an Effective Way to Improve Sperm Quality

There are many ways to improve the quality of your sperm, either by natural means or with the support of supplements or medicines. Healthy lifestyle, nutritious food, exercise, to avoid stress are the best ways to improve the quality and quantity of sperm and your fertility. There are various ways to improve sperm quality and increase your chances of having a baby. To increase the chances of pregnancy in your partner, your sperm must be in a healthy and quality state to travel from the vagina to the cervix, then from the uterus to the fallopian tubes or ovaries. Before discussing more about how to improve sperm quality, you need to understand how sperm quality is good. The quality of healthy sperm can refer to three things namely the number of sperm, the speed of sperm movement, to the shape of sperm.

• amount

The average normal sperm count is between 15 million and 120 million sperm per milliliter of semen that you eject during ejaculation. If this normal sperm count decreases, pregnancy will be more difficult because the number of sperm that can move up to the egg cell is less.

• Motility

The speed and direction of motion or motility also affect sperm quality. Quality sperm is a sperm that has a good speed of movement when on its way to the egg and fertilize it.

• Morphology

Healthy sperm also has an oval head structure with a long tail. The tail is apparently useful for helping sperm swim towards the egg. The more sperm in your normal shape, the easier it will swim to reach the egg.

Healthy and quality sperm is very closely related to the health of your own body. There are various ways you can do to improve sperm health and quality.

Maintaining Food Intake

One way to improve sperm quality is to maintain healthy food intake every day.

• At least eat 5 servings of different fruits and vegetables every day. You can consume these fruits and vegetables in a variety of offerings, both fresh, frozen, canned, or even dry. Fruit juices and vegetable juices or made smoothies can also be your healthy creations.
• Also consume whole grains such as wheat, potatoes, brown rice or cereals as a form of fiber and carbohydrate intake, as well as vitamins and minerals that are important for the body.
• Don't forget to consume protein foods like lean meat, fish, eggs and beans, at least two servings a week. You can also supplement it by consuming low-fat milk, yogurt, and cheese.

Consuming Vitamins and Minerals

Some vitamins and minerals also play an important role in helping to improve sperm quality. The following vitamins and minerals you can get from the food and drinks you consume or also from supplements that are sold freely or by prescription from a doctor, include:

• Folic acid. Not only good for female fertility, folic acid is also good for male fertility. Folic acid is also known as vitamin B9. Foods rich in folate include green vegetables such as broccoli, spinach and sprouts. Folate can also be found in nuts, potatoes and oranges.
• Zinc helps increase sperm count and improve sperm motility or motility. Food sources that contain zinc include meat, shellfish, dairy products, bread, and cereals.
• Selenium. This ingredient, which is usually consumed together with vitamin E, can improve the movement, shape and structure of sperm. Selenium is found in nuts, fish, meat, and eggs.
• Coenzyme Q10. The antioxidant properties in coenzyme Q10 are believed to improve sperm quality. But the effectiveness of this substance in improving sperm quality still needs to be further investigated. Coenzyme Q10 can be found in meat and fish, soybeans, peanuts, and sesame seeds.
• Antioxidant. Antioxidants are a type of nutrition that helps protect body cells from damage. Some evidence shows that antioxidants can help protect the quality of your sperm. Antioxidants consist of vitamins C and E, as well as beta-carotene that you can find in vegetables and fruits.
• Vitamin D. This vitamin is important for helping sperm move properly. Apart from sunlight and supplements, you can find vitamin D in fish, red meat, liver, and egg yolks.

Add supplement intake

D-aspartic acid (D-AA) supplement which is a type of amino acid is said to increase testosterone levels, a male hormone that plays an important role in male fertility. Fenugreek (Trigonella foenum-graecum) or klabet and Tribulus terrestris herbal supplements are also believed to increase male fertility. However, both of these herbal supplements still require further research to prove their efficacy.

Implement a Healthy Lifestyle

Applying a healthy lifestyle can be a way to improve sperm quality. In this case, you can take the following easy steps:

• Diligent in exercising. Not only good for health, diligent exercise can also increase your testosterone levels and improve semen quality.
• Maintaining weight and avoiding obesity can also help increase male fertility, semen volume, concentration, and sperm motility.
• Stop smoking and consuming alcoholic drinks and drugs.
• Avoid sexually transmitted diseases by implementing healthy and safe sexual behaviors, and not changing partners.
• Avoid stress, because stress can cause hormonal changes and reduce sperm quality.
• Keep the temperature of your testes. High temperatures around the testes can reduce sperm quality and result in slow sperm production. So, avoid using tight underwear, sit too long, take a hot bath or sauna too often, and put the laptop on your thigh. This habit has a bad effect on the quality and motility of sperm.

For couples who have not had a baby for more than a year despite applying a healthy lifestyle and doing various ways to improve sperm quality and fertility, it is recommended to immediately consult an obstetrician to get further tests, or do a fertility check at the hospital .