If you and your partner are planning to have children, there are many ways to improve sperm quality that you can do. Healthy sperm not only indicates the health of the male reproductive organs, but can also increase the chances of a couple getting pregnant.
To increase the chances of pregnancy in couples, sperm must be in a healthy and quality condition so that the egg fertilization process can run smoothly. Well, there are various ways that you can try to improve sperm quality.
Good Sperm Quality Criteria
Before discussing further about how to improve sperm quality, you need to understand how the criteria for good and healthy sperm quality are. Healthy sperm is determined from several things, namely:
Sperm count
The average normal sperm count is between 15–120 million sperm per milliliter of semen that you excrete during ejaculation. If the normal sperm count is reduced or very low, your partner will have a harder time getting pregnant because fewer sperm are able to move up to the egg.
Sperm movement
The speed and direction of sperm movement also affects sperm quality. Healthy and quality sperm are sperm that have a good speed of movement on their way to the egg and fertilize it.
Sperm shape
Healthy sperm also have an oval-shaped head structure with a long tail. The tail is useful for helping sperm move towards the egg. The more normal-shaped sperm you have, the easier it will be for them to reach the egg.
Several Ways to Improve Sperm Quality
Healthy and quality sperm is closely related to the health of your own body. To maintain and improve sperm quality, you can do the following:
1. Maintain nutritional intake
One way to improve sperm quality is to maintain a healthy and nutritious diet every day. This can be done by consuming at least 5 servings of different fruits and vegetables every day.
In addition, various types of foods that contain complex carbohydrates, such as wheat, potatoes, brown rice, and cereals can also nourish your sperm. In addition to complex carbohydrates, these foods also contain fiber, vitamins, and minerals that can improve sperm quality.
Expand consumption of foods high in protein and omega-3 such as fish, eggs, and lean meats, can also improve sperm quality. Protein is the raw material for the formation of all cells and body tissues, including sperm. Meanwhile, omega-3 functions to increase sperm count.
To improve sperm quality, you are also advised to reduce the consumption of sugar and saturated fat or cholesterol because it can increase the risk of diabetes and obesity. Both conditions can reduce sperm quality.
2. Consuming vitamins and minerals
Several types of vitamins and minerals obtained from food or supplements also play an important role in helping improve sperm quality, one of which is zinc and vitamin D.
Zinc and vitamin D can increase the number and improve sperm motility. There are several kinds of foods that contain zinc, including meat, shellfish, dairy products, bread, and cereals. Meanwhile, vitamin D can be obtained from sunlight, fish, red meat, liver, and egg yolks.
The selenium content found in nuts, fish, meat, and eggs can also improve the movement, shape, and structure of sperm. In addition, folic acid, coenzyme Q10, and antioxidants are also considered to improve sperm quality.
3. Taking supplements to improve sperm quality
D-aspartic acid (D-AA) supplements are a type of amino acid that can increase testosterone levels, the male sex hormone that plays an important role in sperm production.
In addition, certain herbal supplements, such as fenugreek or centipede (Trigonella foenum-graecum), polo salad (Tribulus terrestris), maca root, and ginseng are also believed to increase male fertility. However, the effectiveness and safety of herbal supplements as sperm quality enhancers still needs to be investigated further.
4. Live a healthy lifestyle
Implementing a healthy lifestyle can be a way to improve sperm quality. In this case, you can do the following easy steps:
- Regular exercise can increase testosterone levels and improve semen quality.
- Maintain an ideal body weight, because it can increase male fertility, the amount of semen, and the movement of sperm.
- Quit smoking, limit alcohol consumption, and don't use drugs.
- Avoid stress, because excessive stress can interfere with sperm quality.
- Apply safe sex behavior and do not change partners to prevent sexually transmitted diseases.
- Avoid wearing tight underwear, taking too many hot baths or saunas, and placing the laptop on your thighs too long as this can increase the temperature around the testicles, causing sperm production to slow down.
For couples who have had sex for more than a year and have implemented a healthy lifestyle to increase fertility but do not yet have children, it is recommended to immediately consult a gynecologist for further examination.
To evaluate your fertility condition, your obstetrician may also recommend that you undergo a fertility check with an andrologist at the hospital.