Are you trying to conceive but have been diagnosed with low sperm motility?
According to research, Infertility affects one in every six couples. Further, it has been estimated that one in every three cases occurs because of fertility problems in the male partner alone.
However, the good news is that most men are constantly producing new sperm by changing their lifestyle and eating habits,
It’s true that infertility is not always treatable, but you can still boost your chances of conceiving through foods, nutrients, and supplements.
Learn more about sperm motility and ways to increase male fertility and improve sperm health.
WHAT IS SPERM MOTILITY?
Sperm motility refers to the power of sperm to move through the reproductive system and fertilize an egg.
To get pregnant, it is important that a healthy amount of sperm swims through the reproductive organ and reaches the desired location to fertilize the egg.
The speed or rate through which sperm swims is called sperm motility.
If you are a man facing problems while conceiving a child, you can take a semen analysis test that tells about the health of your reproductive organ.
It will provide you the details about your sperm health that includes: –
- Sperm count
- Sperm morphology, and
- Sperm motility
If you have low sperm movement or motility, you have a low chance of getting pregnant.
Normal fertility in men implies the ejaculation of millions of semen at a time, out of which at least 40% of the sperm should have a movement.
If it is not the case, then fortunately, there are ways to increase sperm motility naturally and with medication.
Through a combination of dietary and lifestyle modifications, men can optimize their reproductive health and improve their chances of conception.
In addition, assisted reproductive technologies can help those with low sperm motility achieve a successful pregnancy.
This blog will explore how to increase sperm motility and discuss the options available to improve fertility.
HOW TO INCREASE SPERM MOTILITY?
One of the key factors impacting fertility is sperm motility, which is the ability of sperm to move and swim efficiently.
If sperm motility is low, it can be difficult for sperm to reach the egg and fertilize it.
While medical intervention may be necessary in more severe cases, you may prefer some natural ways to increase sperm motility naturally.
These tips include a proper diet, some specific exercises, and lifestyle changes that could help you to maintain your reproductive health.
DIET TIPS To Increase Sperm Motility
Good nutrition is an important factor in sperm motility and fertility.
Research published by the National Library for Medicine shows the effect of nutrients and supplements on the quality of sperm in men.
The study suggests that eating good food along with dietary supplements could significantly improve the health of the sperm, eventually resulting in an increase in sperm motility.
You may wonder how to increase sperm motility through food.
The key is to consume a diet that is rich in certain minerals and vitamins that are known to improve male fertility.
#1: Important vitamins
Foods to increase sperm motility fast include salmon, tomatoes, eggs, garlic, almonds, and bananas.
Salmon contains omega-3 fatty acids essential for sperm cell production and motility.
Tomatoes are rich in lycopene which helps to protect sperm from oxidative damage.
Eggs are a great source of protein and B vitamins which help to increase sperm count and motility.
Garlic is known to support sperm motility and contains antioxidants that help to reduce free radicals in the body.
Almonds provide essential minerals like zinc and selenium for healthy sperm production.
Bananas are rich in vitamin B and provide a great source of nutrients to increase sperm motility.
#2: Necessary minerals
It is also important to increase the intake of minerals like zinc, selenium, and magnesium.
Zinc helps to boost sperm motility and can be found in foods like oysters, beef, and pumpkin seeds.
Selenium also helps to increase sperm motility and can be found in brazil nuts and whole wheat.
Magnesium helps to reduce oxidative stress in the body and can be found in dark leafy greens, nuts, and seeds.
#3: Supplements
In addition to the above food items, you may also intake supplements like capsules and tablets to increase sperm motility.
The best medicine for sperm motility is the capsules and tablets that may contain compounds such as carnitine, selenium, zinc, vitamins B and E, etc.
Make sure you only take the prescribed quantity of dosage, or else there might be some side effects to your health.
Overall, a diet that contains all these food items can help increase sperm motility naturally.
It is important to note that sticking to a balanced and healthy diet is best for the best results.
Eating a diet rich in the required minerals and vitamins can help improve sperm motility and fertility in men.
EXERCISE TIPS To Increase Sperm Motility
Regular exercise is also important for maintaining good sperm health.
A study published by the Society for Reproduction and Fertility talks about the effects of exercise on male fertility, especially sperm motility.
It suggests that different types of exercise can benefit reproductive health in the mean, improving sperm motility.
It occurs because exercise helps to increase circulation throughout the body, which can help to increase sperm motility naturally.
Exercise also helps to reduce stress, which can harm fertility and sperm motility.
It is important to find an exercise routine that works for the individual and stick to it.
What exercise regime can you follow to increase sperm motility?
#1: High-Intensity Interval Training (HIIT)
The HIIT workout comprises a set of exercises performed with full body strength with enough intervals to rest your body and then start again.
Here is a list of some HIIT exercises that may contribute to the improvement of sperm motility.
Burpees can help the body function at full strength while performing the exercise.
It burns excess fat and improves your reproductive health by increasing sperm motility.
High knees stimulate movement in the lower region of the body.
It is good for sperm motility as it burns excess fat from the lower part and maintains the overall health of the body.
Squats can do wonders in your sexual life. It increases the sexual drive through improved blood circulation in the lower region and helps to increase sperm motility.
#2: Weightlifting
Weightlifting is very common among men. It is effective because you can notice the results in a few days.
It helps in the strengthening of bones and muscles as well as stimulates joint flexibility.
You may find it surprising that it also has positive effects on sperm motility.
You can easily perform weightlifting exercises if you have good testosterone levels in the body.
The presence of testosterone plays a vital role in determining the health of sperm.
Various activities can help in improving testosterone levels, resulting in the improvement of sperm motility in men.
Weightlifting exercises such as the deadlift, push-ups, bench press, pull-ups, etc., help in the improvement of testosterone level in the body as well as keeps the body healthy and fit.
It eventually results in the increase of sperm motility rate in the body.
#3: Yoga
As you may know, the rate of sperm motility, as well as the health of fertility among men, depends upon both physical and mental health and fitness.
If you want to increase the sperm motility rate, you cannot ignore the importance of mental wellness.
Yoga is one such exercise that can help you stay calm and relaxed, regulates hormones, and reduces stress, resulting in improved reproductive health among men.
Some yoga asanas that may help you to improve sperm health includes-
Pranayama asana, or controlled breathing, helps relax the body and reduces stress.
It prevents the tightening of pelvic muscles, hence contributing to better performance in bed.
Bhujanasana or cobra pose stretches the abdominal muscles.
It helps in controlling ejaculation and good health of sperm motility.
Apart from diet and exercise, some general lifestyle changes could also contribute to the improvement of sperm motility.
LIFESTYLE TIPS To Increase Sperm Motility
Along with a good diet and regular exercise, some general lifestyle changes can also help increase sperm motility.
The improvement in sexual health in men can also be stimulated through various day-to-day activities.
Here is a list of some lifestyle changes that you can adopt to improve sperm health and motility.
Limiting the consumption of alcohol, tobacco, and drugs.
This can help to increase sperm motility naturally.
Alcohol and tobacco can harm fertility, while drugs can have a negative effect on sperm health.
Limiting or avoiding these substances is important for maintaining good sperm health.
Improved sleeping pattern
Taking proper rest is essential for the overall health of the body. It also affects the health of reproductive organs.
Taking adequate rest for 7-9 hours stimulates improvements in sperm fertility.
So if you want to increase sperm motility, improve your sleeping habits, and rest properly throughout the day.
Give up smoking
Smoking is proven to be very harmful to fertility among men.
It directly affects sperm count and sperm motility, resulting in poor health in men’s fertility.
Cigarettes contain various toxic chemicals that affect the respiratory system as well as the reproductive system.
So if you want to increase your sperm motility rate, quit smoking now!
At last, sperm motility can be increased naturally by ensuring the body gets enough vitamins and minerals, exercising regularly, reducing stress, and limiting the consumption of alcohol, tobacco, and drugs.
Taking these steps can help to increase sperm motility naturally and improve fertility.
But are there any side effects to the above tips?
The above-mentioned tips are not only relevant to increase sperm motility but can also contribute significantly to improving the overall functioning of the body.
But you have to pay special attention while following some of the tips, such as a rigorous exercise regime.
A sudden change in the physique of the body can be harmful to overall health.
It is important to focus on your needs and wants, as well as adopt methods that suit you the best without causing unnecessary harm to the body.
MODERATION WHEN EXERCISING IS IMPORTANT
Control over your exercise regime is very important.
If you adopt a set of rigorous and aggressive exercise regimes, it can pose harmful effects on the health of your reproductive organ.
Instead of improving the sperm motility rate, it may worsen the situation by lowering the sperm count and testosterone levels in the body.
Exercises such as running, cycling, and weightlifting are prone to cause injuries.
If you do not take adequate precautions while performing such activities, you may suffer from unwanted injuries to the outer part of the reproductive organ.
It is as bad as causing harm from the inside.
Make a workout plan according to your efficiency level; pushing too hard can also worsen the situation.
Add a couple of mixed exercises to your regime, such as running with 15 minutes of meditation, stretching and yoga, limited sessions on the treadmill, specific aerobic exercises, etc.
Adopting an exercise regime in moderation will help you to get the best results without causing any harm to the overall functioning of the body.
So, these are the natural ways to increase sperm count and motility.
CONCLUSION – Increase Sperm Motility Naturally
Increasing sperm motility makes the sperm more capable of fertilizing an egg. It also increases the chances of pregnancy.
If you want to improve your sperm health, you may try some of the tips that are mentioned in this blog.
The recommendations include diet suggestions, exercise suggestions, and some general lifestyle changes that you can adopt in your day-to-day life to improve the sperm motility rate.
It would help if you adopted a strategy based on your body type and comfort zone.
Do not overdo it by pushing your limits too much. It can worsen the situation.
When you adopt a rigorous exercise regime, make sure to take proper precautions, as moderation plays an important role in maintaining the body’s overall functioning.
In case of uneasiness or difficulty while following the above tips, consult your doctor or physician as soon as possible.
So if you are interested in improving your sperm motility, follow the tips mentioned in this blog, and let us know your views in the comment section!
