Here are a few tips on how to improve your semen quality:
Frequent sex: Semen always contains sperm that are of poor quality. However, the latest studies have shown that daily ejaculation can reduce the proportion of these DNA-damaged sperm – so the chance of fertilisation increases. Daily sex reduces the amount and concentration of sperm, but mobility and quality are more important.
Cool testicles: heat stops sperm production! The optimal ambient temperature for sperm is 34-35 °C – this is below normal body temperature. The body regulates the temperature in the scrotum itself, but trousers that are too tight, showers that are too hot and frequent visits to the sauna can all have negative effects. In addition, you should not work with the laptop on your lap and a switched-on mobile phone should not be carried in your trouser pocket for hours.
Exercise increases testosterone levels and can increase libido. Moderate training has a positive effect on sperm. Extreme endurance sport lowers the release of testosterone and overheating of the testicles also causes problems for sperm. Suitable sports: jogging and swimming. Stay away from anabolic steroids! The longer anabolic steroid abuse continues, the higher the chances of becoming sterile. Testicles can recede and it’s more difficult to produce testosterone.
Regular relaxation! The greater the man’s desire to have children, the greater the pressure to perform. This can have a negative effect on sperm quality. So don’t put yourself under pressure! Instead, try to reduce stress through relaxation or using relaxation techniques such as yoga.
Smoking ban! Smoking lowers fertility and leads to malformed sperm with mutated genetic material. As a result, it can take longer before the desire to have children is fulfilled. There is also a higher risk of health problems in the child. Since sperm mature for three months, men should be smoke-free for at least three months to minimise the risk.
No alcohol! Research has shown that long-term alcohol consumption lowers sperm quality, it lowers testosterone levels and leads to problems with ejaculation. About eight per cent of alcoholics are impotent. Half of them can no longer remedy this problem even by radical abstinence from alcohol.
Drugs are a taboo! The consumption of marijuana and other drugs is taboo. Using drugs reduces sperm production and increases the percentage of damaged sperm. However, cocaine, heroin etc. not only affect fertility – the father’s drug use can also lead to developmental disorders in the child.
Eat a healthy and balanced diet! A healthy and balanced diet ensures healthy sperm and thus increases fertility. So if you eat plant-based food with lots of fruit, vegetables and whole grain products more often, it can only be beneficial for family planning. The consumption of soy, meat and fatty foods, on the other hand, should be reduced. More omega-3 fatty acids! Fish and seafood should be on the menu at least once a week as they contain important omega-3 fatty acids. This improves the elasticity of the sperm membrane, which is important for successful fertilisation. Walnuts, vegetable oils, whole grain products, fruit and cheese also contain omega-3 fatty acids.
More fruit and vegetables! The antioxidants and vitamin C contained ensures a higher sperm concentration and quality. Antioxidants are found in tomatoes, basil, ginger and blueberries, among others. Vitamin C protects the genetic information (DNA) from attacks by free radicals.
More vitamins! According to a study by the University of Innsbruck, the number of sperm cells increases after increased consumption of vitamins – they bring sluggish sperm back to life. Vitamins that improve sperm quality: Vitamin A (in liver, egg yolks, butter), B (in cereals, nuts), C (in citrus fruits, strawberries, currants) and E (in vegetable oils, sea fish). Sufficient zinc and folic acid! The minerals in zinc and folic acid increase sperm production, have a positive effect on sperm motility and reduce the number of deformed sperm. According to a study by the University of Berkeley in California, a sufficient intake of folic acid can also reduce the risk of Down Syndrome and miscarriage.
Pay attention to weight! If you are overweight or underweight, sperm quality suffers. Less semen with more damaged sperm is produced. Overweight men have an average of 24 per cent lower sperm concentration. Underweight up to 36 per cent. Therefore: keep a steady weight! Not too much and not too little is ideal for sperm.
Avoid environmental toxins! Exposure to pesticides, lead and toxic chemicals can negatively affect sperm quality and quantity. Estrogens, which can get into the groundwater and drinking water due to the massive spread of the birth control pill, are also dangerous. In addition, many industrial products contain substances that act like estrogens.