Don't delay your research

Do you want to improve your sperm quality? Remember that fertility problems may be the result of another disease. The basic test for this fertility assessment is the analysis of a semen sample. The number, structure and motility of the sperm will be assessed in the laboratory. Based on the results, the specialist will refer for further diagnostics.

The list of diseases that can contribute to reduced sperm count is long. Any inflammatory condition, including inflammatory diseases of the upper and lower respiratory tract or diseases of the urinary tract, can impair sperm production. The viability and efficiency of sperm is also very adversely affected by fever. If the condition is responsible for a decline in fertility, implementing treatment will in many cases restore sexual function.

Exercise regularly

Disease factors are one group of possible causes of a decline in sperm quality. The second group is represented by lifestyle habits, which every man has influence over. Taking care of a healthy weight is one of them. Being overweight or underweight interferes with spermatogenesis and hormonal balance.

It is worth exercising to maintain a healthy weight. Physical activity is good for your overall health, but it can also raise testosterone levels and increase sperm count. Men who exercise regularly have higher levels of this hormone and better semen quality. However, too much intense exercise should be avoided as it can have the opposite effect. It is also recommended that bodybuilding supplements be discontinued, as they can adversely affect erection and semen quality.

Relax and minimise stress

Stress can reduce sexual satisfaction and impair fertility. Prolonged tension raises cortisol levels, which negatively affect testosterone. Severe, unexplained anxiety is worth consulting a psychologist or psychiatrist. Milder forms of stress can be reduced with relaxation techniques or light training.

Eat healthy

A healthy, balanced and well-considered diet has an extremely beneficial effect on sperm quality. Nutrients that should be included in the diet to strengthen sperm and improve sperm motility are:

B vitamins - responsible for the correct structure of DNA, including that found in sperm,
Vitamin C - counteracts the effects of oxidative stress and improves semen quality,
Vitamin D - there are reports suggesting that it increases testosterone levels,
Vitamin E - increases potency, prolongs sperm viability and is involved in spermatogenesis,
Zinc - is one of the cornerstones of male fertility; its deficiency is associated with low testosterone levels and reduced sperm quality,
Selenium - regulates hormone metabolism, including testosterone secretion,
Folic acid - responsible for normal spermatogenesis,
antioxidants - protect against the damaging effects of free radicals on the DNA in the seed.

Simple sugars, processed foods, trans fats, fast food and alcohol appear among the products that need to be excluded or very limited. Men should also be careful about consuming soya.

Sleep well

Ensure you get an adequate amount of sleep, i.e. 7-8 hours each night. Restricted sleep can result in lower levels of testosterone, which plays a key role in spermatogenesis.

Set tobacco aside

Men who smoke cigarettes are more likely to have poor semen quality. The substances in cigarettes damage the structure of sperm and make them incapable of fertilisation. You have the chance to significantly improve sperm quality if you quit smoking and cut down on alcohol.

Prevent sexually transmitted infections

Sexually transmitted infections, such as chlamydia and gonorrhoea, can cause infertility in men. To protect yourself, limit the number of sexual partners and use a condom every time you have sex or stay in a monogamous relationship with a partner who is not infected.

Watch out for toxins

Exposure to pesticides, parabens, lead and other toxins can affect sperm count and quality. If you have to work with toxins, do so safely and remember to follow health and safety rules.

Avoid overheating the testicles

Increased scrotal temperature can impede sperm production. Wearing loose underwear, limiting sitting with a laptop on your lap and avoiding saunas or heat are considered to improve sperm quality.

Consult your doctor about the medication you are taking

Calcium channel blockers, antidepressants, antiandrogens and other drugs can contribute to fertility problems. Anabolic steroids can have the same effect. Some antibiotics have also been shown to have a detrimental effect on semen quality.

Don't stop your medication on your own - such a decision must be preceded by a medical consultation!