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How To Increase Sperm Density?

Written and reviewed by
Bachelor of Ayurveda, Medicine and Surgery (BAMS)
Sexologist, Jodhpur  •  8 years experience
How To Increase Sperm Density?

Infertility is a bigger issue than it was a couple of decades ago, and it is only going to get worse. The decreasing sperm count and quality are the main contributors for infertility. This has happened due to the changing lifestyle with lack of physical activity, increased stress, relationship issues, a greater amount of pollutants, and digital exposure. These are some of the common issues, and each couple presents a unique case.

There is, however, good news in that there are simple, effective ways to improve sperm count and density, which in turn can help cure infertility.

  1. Smoking: Nicotine harms the body in multiple ways and lowering sperm count is one of the significant ones. For most men going to infertility clinics, stopping smoking is one of the first prescribed remedies. It helps sex drive, boosts sperm count, improves performance, and leaves the couple happy.

  2. Reduce Chemical Exposure: There are plastics all around us. These plastics contain BPA and phthalates which have been shown to reduce sperm count. Plastics have entered all areas of life in the last 40 to 50 years, and it is during the same time that sperm count has reduced by (hold your breath) 50%!!!

  3. Reduce Plastic Use: Reduce plastic use in all forms – from sex toys to plastic food storage to water containers. Chemicals also need to be reduced in terms of eating foods where pesticides would be used. Another source of chemicals is the shampoos, soaps, deodorants, cosmetics, and other toiletries. Try organic products as much as possible. These have an adverse effect on the sperm count.

  4. Water: Avoid chlorine exposure – be it in tap water, bleach or other products. Hydrogen peroxide is a safer option.

  5. Diet: Reduce caffeine intake. Avoid grilled foods. Increase fresh fruits and vegetable intake. Eat whole grains. Avoid canned and packaged foods. Avoid processed and half-cooked foods. Reduce refined carbohydrates. If required, talk to a doctor and get vitamin C and zinc supplements. These are essential for the formation of testosterone hormone and can play a role in improving sperm count.

  6. Exercise: A regular exercise of about 30 minutes daily is highly beneficial in improving overall circulation and increasing sperm count. A word of caution, though – over-exercise can lead to reduced sperm counts and infertility in males.

  7. Stress Management: Another major reason for infertility, reduced sex drive, reduced sperm count, and poor sexual performance is stress. Be it exercise or music, meditation or cooking, identify what works to keep you calm and do it.

  8. Check your Medical Kit: There could be some medicines which may be helping you curing one disease but could be leading to infertility. Talk to a doctor and if there is a culprit, switch to a safer drug.

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