Sex, fertility, and pregnancy is a tricky process that depends on various factors. One simple yet effective step toward starting a family is to ensure that your sperm are healthy.
According to the U.S. National Library of Medicine, infertility is not exclusively a female issue: one-third of the time, a male factor is found to be the root of infertility. Therefore, having healthy sperm is vital.
A Healthy sperm is characterized by its ability to fertilize a female egg.
Sperm health is dependent on certain elements, which we will explore in this article, as well as ways to improve sperm health.
The elements of a healthy sperm are;
The volume of sperm cells in the ejaculate is referred to as the sperm count.
Based on the most recent World Health Organization (WHO) guidelines, experts consider a healthful sperm count to be 15 million per milliliter (ml), or at least 39 million per ejaculate.
Importantly, a healthy Sperm count has an impact on fertility because a reduced sperm count lowers your chances of getting your partner pregnant.
Low sperm count (Azoospermia) or No sperm count (Oligospermia) are sperm count abnormalities.
These abnormalities can cause adverse effect on your sperm health, therefore leading to infertility cases.
The term “sperm motility” describes how the cell moves and swims. However, Sperm must move to reach and fertilize an egg, moving and swimming through the female cervix, uterus, and fallopian tubes.
According to research, sperm takes between 2 and 10 minutes after ejaculation to reach the fallopian tube.
For pregnancy to occur, 40% of the sperm in the ejaculate must be motile. Pregnancy is feasible with less than a 40% chance. However, the more, the better.
Sperm must move forward at least 25 micrometers per second to have healthy sperm motility.
A disorder where a man’s sperm is not motile is known as poor motility, asthenospermia, or asthenozoospermia. This indicates that the sperm are not swimming properly, which might cause male infertility.
The size, shape, and appearance of a man’s sperm are known as sperm morphology, and when they are abnormal, they can lower fertility and make it more difficult to fertilize a woman’s egg.
Healthy sperm have rounded heads and long, strong tails that work together to move them. The shape of the sperm’s head influences its ability to break down the outer surface of an egg and fertilize it.
Although sperm morphology is only one of many factors that influence fertility, sperm must be in a certain form to penetrate an egg.
An oval-shaped head, an intact mid-piece, and a single, uncoiled tail are all characteristics of normal sperm. Sperm that have a typical morphology are capable of swimming efficiently and straight.
Every male, fertile or infertile, has varying percentages of abnormally-shaped sperm, such as;
- Macrocephaly: when the sperm has a giant head
- Microcephaly: when the sperm’s head is smaller than normal
- Pinhead sperm: when the head appears as a pin with minimal to no paternal DNA content.
- Tapered head sperm: this may be a result of the presence of varicocele in the male or constant exposure of the scrotum to high-temperature
- Thin narrow head sperm: this is an extreme variation of the tapered head sperm
- Headless sperm: have no head at all and are called acephalic sperm or decapitated sperm syndrome
Most men with abnormal sperm morphology are still able to father a child, but achieving pregnancy may take longer or require assistance from a fertility specialist.
Ways to Improve Sperm Health
You are what you eat, and your sperm is what you eat. When it comes to keeping sperm healthy, there are both healthy and unhealthy nutrients to consider.
Eating processed meats, grains, dairy, sweets, snacks, and pizza reduces sperm motility compared to a diet rich in chicken, fish, vegetables, fruits, and whole grains.
Also, Include vitamin-rich foods in your diet.
Moderate exercise can boost sperm quantity, motility, and morphology.
According to a 2005 study, the combination of low exercise and a high body mass index (BMI) contributed directly to poor sperm quality.
Exercise and weight loss can increase sperm count and quality in a matter of weeks.
Avoid intense exercise if you are intentional about improving your sperm health. Intense physical activity, especially cycling, jogging, and mountain climbing, are linked to decreased semen quality. This may be due from injury from bicycle seats or scrotum movement or hormone changes from stress
Reduce Alcohol or Caffeine Intake
Excessive drinking, binge drinking, or consumption of more than five bottles in men in a two-hour time frame reduces sperm quantity, motility, and morphology.
A 2017 study involving almost 20,000 men suggested that caffeine in soda and soft drinks may damage sperm DNA.
That said, two cups of caffeine a day is completely safe. Go easy on the alcohol as well.
Avoid certain chemicals and products
They are chemicals recognized as a reproductive hazard. The Centers for Disease Control and Prevention keeps an extensive list. These chemicals can change the count, volume, motility, and morphology of your sperm. The most important ones to avoid are:
- lead: found in pipes, paint, soil, and dust, especially in or near old homes
- styrene and acetone: plastic found in plastic dishes, packaging, insulation, and common construction materials
- mercury vapor: found in industrial aerosols and metal dust
- dibromochloropropane: found in some pesticides and research facilities
The majority of these chemicals maybe found in high concentrations in factories or other heavy industrial settings. Some, on the other hand, are right in your own home or are found in soaps, body washes, and plastic containers.
You can therefore, follow the tips below to avoid these chemicals;
- Read the ingredients before you buy any product, consumable or otherwise.
- Replace any products that contain these chemicals with natural products.
- Try to replace your plastic items with alternatives, such as glass, stainless steel, silicone, or even biodegradable plastics
If you’re trying to improve your sperm health, there are a number of natural supplements that can help you.
In order to improve your overall sperm health, as well as considering the elements listed above, PLAN B WELLNESS offers wide varieties of natural remedy kits rich in vitamins, aphrodisiacs and other popular natural supplements that cures male infertility issues.
At Plan B Wellness, we have unparalleled knowledge of herbs for healing and our results are the confirmation we have to show for it.
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