A sperm's shape is assessed during a semen analysis.If you have a higher ratio of abnormal sperm, it can make it harder to get pregnant.An important part of treating male-factor infertility is improving sperm count and motility.Changing your diet, incorporating supplements, and making lifestyle changes are some of the strategies you can use to improve your sperm morphology.You can get better semen analysis results with a little time and effort.
Step 1: A healthy diet can be followed.
It is important to follow a healthy diet because the foods you eat can affect fertility.Fried foods, fast food, and frozen or canned processed foods are not good for you.You should eat more whole foods, such as fruits, vegetables, and low-fat dairy products.You can add more fish to your diet.Trans fats can be found in your diet.Junk food and fried foods can be avoided.Don't use soy products.Whole milk and ice cream can be high in fat.If you're not allergic to nuts, you should eat more walnuts.
Step 2: You should eat 2 to 3 serving of foods that are rich in vitamins C and E.
Make sure you eat lots of vitamins C and C-rich foods every day because it has been shown that it can promote the overall quality of sperm.Males 19 and older need a certain amount of vitamins C every day.Some good sources of vitamins C include oranges, lemons, and limes.
Step 3: 2 to 3 daily serving of foods rich in vitamins E and E.
It is possible to promote normal sperm morphology by getting enough Vitamins E and E.If you want to get the recommended daily allowance of vitamins E and K, you should aim for 2 to 3 glasses of food every day.Almonds, peanut butter, and pumpkin are good sources of vitamins E.
Step 4: You can get lycopene from 1-2 daily serving of tomatoes and tomato products.
It is important to get plenty of lycopene in your daily diet.You can get about 2 to 3 serving of tomatoes or tomato-based products with the recommended daily amount of 10,000 micrograms of lycopene.Make sure to include tomatoes and tomato products in your daily diet because they are the best source of lycopene.Eating raw or cooked tomatoes is one of the ways you can get lycopene.
Step 5: Other types of fat can be used instead of olive oil.
One study showed that soybean oil had a negative effect on sperm, but when it was replaced with olive oil, sperm quality improved.If you use a lot of products that contain soybean oil, it's a good idea to use products with olive oil.If you want to bake, you could replace margarine with an olive oil-based spread.Instead of using a salad dressing made from soybean oil, try drizzling olive oil.Avoid processed foods with soybean oil on the ingredients list.
Step 6: It's a good idea to include a daily multivitamin as insurance.
It has not been shown that taking a daily multivitamin will improve sperm quality.It is possible that this will benefit your sperm in the long run.The recommended daily allowance of vitamins and minerals is not more than 100%.It is possible to take a daily multivitamin for men.
Step 7: A CoQ10 supplement is taken daily.
This might be worth trying after a study showed that CoQ10 supplements benefited sperm.You can get CoQ10 from meat, fish, and whole grains, but not in the amount that a supplement can provide.The manufacturer suggests taking the supplement.If you are taking any other medications, make sure to check with your doctor first since CoQ10 may interact with some of them.
Step 8: Take a daily carnitine supplement.
If you take Carnitine daily, you may be able to improve your sperm quality.A 2 gram supplement of carnitine can be taken daily.It will take at least 2 months to see any improvement in your sperm quality from taking carnitine.Red meat, fish, and eggs do not have the same amount of Carnitine as a supplement can provide.If you are taking any medications, make sure to check with your doctor.
Step 9: It's a good idea to include a daily ginseng supplement.
Since it may help to promote sexual desire, ginseng has long been promoted as a fertility aid.It might improve sperm quality if you take a daily ginseng supplement.Since ginseng can interact with certain medications, make sure to check with your doctor first.ginseng supplements are not regulated.Purchase your supplement from a reliable manufacturer.
Step 10: It is possible to exercise.
Regular exercise can help improve your sperm quality over time.On most days of the week, try to find a form of exercise that you enjoy doing.If you want to get at least 150 minutes of moderate exercise per week, you need to break it up by doing five 30 minute workouts a week.Try walking, biking, swimming, and aerobics classes to see what works for you.It will be easier to stick with it if you find something you enjoy.You can set up an exercise routine for yourself, such as working out at a gym before or after work, or going on walks with your partner after dinner.
Step 11: Lose weight.
If you are overweight or obese, you should work on losing weight to improve your sperm quality.If you want to lose weight, you should set a realistic goal, such as losing 5 lbs in 1 month, and work towards it by creating a caloric deficit and exercising regularly.Achieving a healthy body mass index is your ultimate weight loss goal.If you don't know what your goal should be, talk to your doctor.
Step 12: You can quit smoking.
Smoking may increase the incidence of male-factor infertility by decreasing sperm counts, reducing motility, and increasing the number of abnormal-shaped sperm.If you quit smoking, you may be able to improve the quality of your sperm.Talk to your doctor if you want to quit smoking.If you are a good candidate for a smoking cessation aid, your doctor can recommend other resources for quitting.If you want to quit, you can use nicotine replacement patches, gum, lozenges, or cognitive behavioral therapy.
Step 13: You should drink in moderation.
The quality of a man's sperm count may be affected by drinking in excess.If you want to improve your sperm morphology, you should limit your alcohol intake and abstain from alcohol whenever possible.Don't have more than two drinks.One drink can be beer, wine, or spirits.Don't start if you do not drink alcohol.
Step 14: If you're not monogamous, you should practice safe sex.
You can have long-term effects on your fertility if you contract an STD.If you don't have a monogamous relationship, make sure you use a condom every time you have sex and get tested for STDs.If you and your partner are monogamous, you may want to get tested for STDs to make sure they don't affect your fertility.