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    male fertility

    12 Significant Ways of Increasing Sperm Motility - Improve Sperm Quality Naturally

    • 4.8   (8 Votes)

    Men who have sperm quality issues, then you can opt for significant ways of increasing sperm motility. If you are thinking how to improve sperm motility naturally, then you need to opt for foods such as dark chocolate, eggs, and walnuts to name a few. Managing stress and exercising regularly helps to increase sperm motility.

    Damage to testicles, which make and store sperms generally tend to impact the quality of sperms. But there are other physical, as well as environmental reasons too that may cause damage to sperms and lead to poor sperm quality. If male sperm quality is diagnosed with less than 32 percent of sperm motility, then the couple may face serious issues in conceiving naturally. In that case, the couple may have to use assisted reproductive techniques such as IVF, IUI or surrogacy to conceive. Emotional stress, tobacco smoking, being overweight, excessive consumption of alcohol and exposure to extreme temperatures are some of the causes of poor sperm motility.

    Here are a few and effective ways to help you improve your sperm motility. The ways are practical and lead to very good chances of increasing sperm motility in a great way. Find here, the best ways to improve sperm motility.

    1- Eating better

    An unhealthy lifestyle leads to numerous adverse health effects. Unhealthy or improper eating habits might also be the reason for low sperm motility.

    So, to improve sperm motility, you should go for whole foods such as fruits, vegetables, and protein-rich food. Your diet must include foods, which are rich in multiple vitamins, minerals, nutrients, and antioxidants. You should always avoid processed foods that are high in sodium and refined sugar. Try eating more whole grains on a regular basis. Add them to your daily routine to make it an intrinsic part of your diet. (1)

    Eating superfoods is additionally helpful so here is a list of superfood you can gorge on:

    • Eggs
    • Spinach
    • Bananas
    • Dark Chocolate
    • Asparagus
    • Broccoli
    • Pomegranates
    • Walnuts
    • Garlic
    • Zinc Rich Foods (Oysters)
    • Carrots
    • Goji Berries

    Some of the seeds such as pumpkin seeds, ginseng, and macaalso help in improving sperm motility as well as sperm count.

    2- Getting away from chemicals

    Some chemicals and toxins that are released into the atmosphere can also harm you. It is also believed that chemicals and toxins increase the risk of infertility problems and decrease sperm motility. So, you should always remember to stop using or consuming harmful chemicals and toxins to safeguard your sperm motility. Following are the products that are proven to be harmful and cause a decrease in sperm motility. (2)

    • Plastic kitchenware products that contain biphenyl A (BPA)
    • Bleached paper products such as white coffee filters, toilet paper, and napkins
    • Chlorinated tap water and bleach
    • Foods that have been treated with or contain pesticides, herbicides, preservatives, and other man-made ingredients.
    • Synthetic cosmetics, toiletries, and deodorants
    • Animal food products that contain synthetic hormones, such as chicken, beef, pork, and conventional dairy products such as cow’s milk.
    • Tobacco products and secondhand smoke.

    3- Managing stress

    Stress can suppress and decrease sexual libido. Sometimes, it can also result in major hormonal imbalance. If it continues for long-term, it can also lead to life-threatening problems as well. But you can improve sperm motility naturally by managing and reducing stress in your life as much as possible. (3)

    Sleeping on time and getting sufficient sleep is essential for you to be relaxed. Here are some of the ways to help you reduce stress:

    • Deep-breathing exercises
    • Meditation
    • Drinking ample amount of water
    • Regular and undisturbed sleep

    4- Avoiding laptops on the lap

    You should avoid keeping a laptop on your lap because the heat released by the laptop can increase the temperature of your scrotum region. High temperature around the testis area can cause DNA fragmentation of the sperm which indicates degradation in the genetic quality of sperms. (4)

    avoiding laptops on the lap

    5- Saying no to smoking

    Smoking not just causes cancer but leaves you infertile as well. So, it’s better to quit smoking. A study suggests that smokers take longer to conceive or have infertility problems as compared to non-smokers. (5)

    6- Exercise regularly

    For a healthy mind and body, exercise is highly recommended for all. Not only it helps in weight management but also provides other benefits like the flexibility of muscles and greater stamina. Exercise is associated with a number of health benefits and it also helps to improve sperm motility by regulating hormones. For men who have lower sperm motility diagnosed, it is recommended to engage in at least 150-200 minutes per week of moderate aerobic exercises. (6)

    7- Avoiding medicines that may affect fertility

    Certain medications such as calcium channels blockers, tricycle antidepressants, anti-androgens, anabolic steroids, chemotherapy drugs, and radiation treatments can cause infertility problems. If someone is diagnosed with lower sperm motility, then one should consult a doctor immediately. Doctors will analyze your reports before coming to a conclusion whether you need surgical intervention or not. (7)

    avoid medicines

    Sometimes, a healthy lifestyle and medications are enough to improve sperm motility.

    8- Balancing your weight

    No matter what is your age being overweight or obese generally results in the hormonal imbalance and has an adverse effect on your fertility. If you are overweight, consult your healthcare expert or nutritionist. You can also calculate your BMI. If your BMI is more than 27, then you can be at high risk of multiple health problems. So, it is better to manage your BMI between 19 -24. (8)

    9- Avoiding alcohol and cigarette

    If you are consuming alcohol in an excessive amount, then stop it immediately. Saying no to alcohol will help you increase sperm motility and keep your liver healthy.

    Other than alcohol, cigarettes can also pose an adverse result on your physical health. (9)

    10- Practicing safe sex using condoms

    Sexually transmitted diseases can worsen fertility and sperm motility. Protect your sexual health by using condoms or by staying monogamous with an uninfected partner to lower your risk for STDs. (10)

    safe sex using condoms

    11- Take D-Aspartic Acid Supplements

    D-Aspartic Acid or D-AA levels are lower in infertile men. D-Aspartic Acid can be taken in the form of dietary supplement. A study shows that regular intake of 3 grams of D-Aspartic Acid supplement for at least 15 days results in about 42% rise in testosterone levels. Including this supplement in your daily diet can significantly improve sperm motility.

    12- Take Vitamin C supplements

    Vitamin C supplements are proved to be a great savior for the men suffering from low sperm count as well as low sperm motility. In a study conducted over a group of people, it has been concluded that taking 1000 mg Vitamin C supplements twice a day for up to 60 days can improve sperm count by 100% and sperm motility by 92%.

    Is masturbation beneficial or it has some side effects? Confused? Read our article benefits and side effects of masturbation before coming to a conclusion. And if you want to know more facts about sperms, read our research-based article on how long does sperm live.





    Kunal Randhawa

    Thanks for sharing this. I will try using those steps to improve my sperm motility. Wish me luck!

    Oct. 13, 2018, 2:05 p.m. 5.0


    Nikhil Dev

    Surgeries like vasectomy can result in infertility so, try avoiding them and start using condoms for no pregnancy.

    Sept. 16, 2018, 9:03 p.m. 4.5


    Deepak Ganesh

    The article has so much to learn, which I never knew before. Thanks for sharing!

    Aug. 9, 2018, 9:55 p.m. 5.0


    Very helpful article

    Very helpful article

    Aug. 1, 2018, 5:56 p.m. 5.0


    Abhisekh Rathore

    I have home semen tests kit which identifies the sperm count. My sperm count is 50 million per ml. Is it sufficient or should I improve my sperm motility?

    June 12, 2018, 1:53 p.m. 4.5


    Ananya Ramesh

    My hubby needs a quick read on ways to increase sperm motility, going to make sure that he reads it.

    June 4, 2018, 5:15 p.m. 5.0


    Laxman Singh

    How can I find out what my sperm motility? I am really curious to know this.

    May 25, 2018, 4:49 p.m. 5.0


    Mamta Vinayak Kandalkar

    May 17, 2018, 6:25 a.m. 4.5

    View all comments

    Leave a Comment



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