How to improve sperm quality: Tips and healthy habits

23 Apr · Sperm donation


Factors influencing sperm quality

Sperm quality is affected by various factors, such as lifestyle, diet, exercise, and environment. To know how to improve sperm quality, it is important to take these factors into account and apply positive changes in your life.

Lifestyle and healthy habits

Some habits can negatively affect sperm quality. To improve the quality of your sperm, it is essential to avoid:

  • Excessive alcohol and tobacco use
  • Recreational drugs
  • Chronic stress
  • Exposure to chemicals and radiation

In addition, maintaining a healthy weight and getting enough sleep are key factors in improving sperm quality.

Feeding and sperm quality

A balanced and nutrient-rich diet is essential to improve sperm quality. Some key nutrients include:

  • Zinc: meat, fish, dairy, legumes, seeds and nuts
  • Vitamin C: citrus fruits, strawberries, kiwi, broccoli and peppers
  • Omega-3 fatty acids: oily fish, walnuts and chia or flax seeds
  • Vitamin E: vegetable oils, nuts and seeds
  • Folic acid: green leafy vegetables, legumes, fruits, and whole grains

Physical exercise and sperm quality

Regular exercise is critical to maintaining an adequate weight, reducing stress and increasing testosterone production, which is crucial for sperm production. However, it is important not to overdo physical activity, as excessive training can also impair sperm quality.

Temperature control in the genital area

An elevated temperature in the genital area can decrease sperm quality. Some tips to avoid overheating include:

  • Avoid wearing tight or synthetic clothing
  • Not sitting for long periods of time
  • Do not use electronic devices on your lap
  • Take warm baths instead of hot ones

Maintain good hydration

Proper hydration is essential to maintaining good overall health, and this includes sperm quality. Drinking enough water helps maintain sperm viscosity and motility, which increases the chances of fertilization. It is recommended to drink at least 2 liters of water a day.

Go for regular medical check-ups

Early detection of health problems can improve sperm quality and increase the chances of conceiving. It's important to get regular checkups, especially if you have a family history of fertility problems. A doctor can recommend treatments and lifestyle changes to address any problems detected.

Improving sperm quality is critical to increasing the chances of conceiving and maintaining a healthy sex life. By following the tips mentioned in this Copaping article, you will be able to apply positive changes in your life and improve the quality of your sperm. Remember that it is important to be patient and consistent in adopting healthy habits, as the results may take a while to manifest.