During a semen analysis, a sperm's shape is assessed.A higher ratio of abnormal sperm may make it harder to get pregnant.An important part of treating male-factor infertility is the improvement of sperm count and sperm motility.Changing your diet, incorporating supplements, and making lifestyle changes are some of the strategies you can use to improve your sperm quality.You can get better semen analysis results with a little time and effort.
Step 1: A healthy diet is important.
It is important to follow a healthy diet because the foods you eat can affect your fertility.Fried foods, fast food, and frozen or canned processed foods should not be eaten.You should eat more whole foods, such as fruits, vegetables, and low-fat dairy products.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 are high in fat.If you aren't allergic to nuts, you should eat more walnuts.
Step 2: You should eat 2 to 3 serving per day 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 peppers.
Step 3: 2 to 3 daily serving of 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, pumpkin, and red bell peppers are good sources of vitamins E.
Step 4: Two to three daily serving of tomatoes and tomato products will get you lycopene.
It is important to get plenty of lycopene in your diet.You can get 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 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: You can use olive oil instead of other fat.
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 tend to use products that contain soybean oil, it's a good idea to switch to products with olive oil.If you want to bake, you could use an olive oil-based spread instead of a margarine.Instead of using a salad dressing made from soybean oil, try drizzling olive oil on salads.Avoid processed foods with soybean oil on the ingredients list.
Step 6: It's a good idea to include a daily supplement 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 no 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: Try to take a daily supplement.
If you take Carnitine daily, you may be able to improve the quality of your sperm.carnitine can be taken in a 2 gram supplement daily.It will take at least 2 months to see any improvement in your sperm quality from taking carnitine.Red meat, fish, and eggs don't 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: A daily ginseng supplement is included.
Since it may help to promote sexual desire, ginseng has been promoted as a fertility aid.It might improve sperm quality if you take a daily supplement of ginseng.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: You have to exercise.
Regular exercise may improve your sperm quality over time.On most days of the week, try to find a form of exercise that you enjoy.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 something 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 excess 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 need to set a realistic goal such as losing 5 lbs in 1 month.Achieving a healthy body mass index is your ultimate weight loss goal.If you don't know what your goal should be, check with your doctor.
Step 12: Don't smoke.
Smoking may increase the incidence of male-factor infertility by decreasing sperm counts, reducing motility, and increasing the number of abnormal sperm.If you quit smoking, you can 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.
A man's fertility 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 2 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, practice safe sex and get checked for STDs.
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.