Are you unsure about the strength of your sperm? It’s not something to be ashamed of.
Gary, ChivMen says that a healthy baby is dependent on the health of both parents, the quality and quantity of sperm, as well as the quality of the eggs from the mother.
Many factors are important in successful conception. The most important aspect regarding men is the quality of their sperm. Recent data shows that the quality and quantity of sperm have declined by nearly 50-60% over the past 40 years.
This article will give you a brief overview of what to do in such a situation, and how to make your sperm stronger and thicker.
What is male infertility?
Infertility refers to the inability to conceive after a period of unprotected coitus over several years. Infertility affects 8-12% of couples worldwide. These couples are affected by infertility in three ways: 30-40% experience male infertility; 40%-55% experience female infertility and 10% have both. The reason for the 10% remaining is unknown.
Infertility in which a male fails to get his female partner pregnant despite having unprotected sexual relations is called male infertility. There are many causes for male infertility, but the most common is an abnormality of the semen.
Semen is the fluid that comes from the male reproductive system. It contains the sperm cells and interacts with the female egg to create the progeny. According to research, the abnormal serum is responsible for as much as 90% of male infertility cases.
Some causes of male infertility which can affect sperm health include:
- Environment factors such as smoking cigarettes or excessive alcohol intake
- Thyroid dysfunction
- Erectile dysfunction
- Genetic defects
- Lifestyle of seclusion
- Infection (mumps and/orchitis).
- Stress on the emotional side
- Excessive heat exposure
- Wear tight clothing
- Exposition to pesticides or toxins
- Malnutrition or chronic serious illnesses
How to make your sperm stronger and thicker
Low sperm quality is the main cause of male infertility. However, there are many things you can do that will improve your sperm quality.
If you want to increase the strength and thickness of your sperm, here are some healthy habits and diets you can follow:
1. Do not live a sedentary lifestyle
There are many reasons sperm can be watery or poor quality. The most common reason is a sedentary lifestyle.
According to studies westernized and high-fat diets as well as obesity due to sedentary lifestyles can increase the risk of sperm DNA loss, which in turn results in decreased sperm quality.
To have healthy sperm and healthy offspring, it is important to live a healthy lifestyle.
2. Exercise Daily
Many diseases are caused by a lack of exercise. Regular exercise is good for your immunity, mental health, and cardiovascular health. It also improves sperm quality.
A study found that regular exercise increases testosterone levels which leads to higher sperm quality. Regular exercise is a great way to increase sperm strength and thickness.
3. Stop Smoking
Smoking can have many adverse effects on your body. Smoking can cause impairments in all of the bodily systems.
It has been stated already that smoking causes DNA damage. This can cause abnormalities in sperm which, in turn, affects the quality and quantity of sperm.
If you’re a smoker who wants thicker and more powerful sperm, it’s time to stop smoking.
4. Get plenty of Vitamin C
Vitamin C is well-known as a nutrient that enhances the immune system. However, this vitamin also plays an important role in increasing male fertility.
As per studies, male infertility is caused by oxidative stress. Vitamin C helps to prevent this and may also increase sperm content and motility.
It is best to eat Vitamin C-rich foods and make sure you are taking a vitamin supplement as directed by your doctor.
5. Make sure you get enough Vitamin D
Vitamin D deficiencies are a common problem that affects all systems of the body. Recent research has shown that they also affect the male reproductive system.
According to studies Vitamin D, with its antioxidant- and anti-inflammatory actions, helps to improve oxidative damage and protect sperm cells. This results in better sperm motility.
Vitamin D is a great way to increase sperm strength and thickness.
6. Stress Relief: Treat Yourself to a Relaxing Treatment
Psychological stress can hurt your physical and mental health.
You might be under stress at work, or planning for a family. In these cases, your stress level could increase. This can negatively impact your sperm quality.
Although the reason for this happening is not clear, it is thought that stress may affect hormone levels, which can in turn affect the quality and quantity of sperm.
To reduce stress and make your sperm stronger and thicker, you should practice yoga, meditation, and stress relief.
Zinc acts as a hormonal balancer and helps to regulate the function of testosterone, the prostate gland, and other health functions. Zinc is also an antibacterial agent that helps prevent bacterial infections.
Zinc has been scientifically demonstrated to be an essential source of nutrients for sperm health and has many positive outcomes for managing and preventing male infertility.
8. Avoid certain Medications
Each medication is not right for every body part. Certain side effects can cause problems in the body.
Some medicines can also adversely affect testosterone levels, sperm structure, motility, and number.
These medicines include:
- Antidepressant medication, particularly selective serotonin reuptake inhibitors (SSRIs),
- Calcium channel blockers are used to treat hypertension and heart disease.
- Side effects of anti-epileptic drugs such as phenytoin and carbamazepine can cause a change in the shape and quality of sperm.
Food considerations for Thicker Sperm and Stronger Sperm
Studies have shown that Diet plays an important role in maintaining good health. Consuming processed foods, fatty dairy products, and sweets, as well as coffee, sugary drinks, and potatoes, or insufficient fiber and vegetables, can all contribute to lower-quality sperm and low fertility.
Your diet should contain:
- Oily sea fish
- Nuts and seeds
These foods will increase the health of your sperm, making it thicker and stronger.
Inadequate nutrition can adversely affect the quality and movement of sperm, as well as its fusion with the egg and male fertility.
To combat male infertility due to poor semen quality, it is important to make lifestyle changes, particularly regarding diet.
There are many options
Thin, weak sperm is a common problem. Here are some options that your doctor might recommend to you:
They first identify the problem and treat it. Antibiotics may be recommended if you suspect that your symptoms are caused by an infection. If it’s a sexual problem, your doctor might recommend counseling.
2. Hormonal Treatment
Your doctor may recommend hormonal treatment if your infertility is caused by a low level or problem with how your body uses hormones.
3. Surgical Options
Surgery is available if there is a blockage in the male reproductive process that is causing poor-quality sperm and male infertility.
Although sperm quality can vary between individuals, it is essential for successful conception. To increase sperm strength, a healthy lifestyle is essential.
It is vital to take care of your reproductive health. You should consult a professional if your problem cannot be solved by lifestyle changes.
- Xuhong Yan, October 2019; Effects of physical exercises on semen quality and reproductive outcomes in male infertility – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6799391/#R4
- Kinga Skoracka, May 2020; Diet and Nutritional Factors in Male (In)fertility–Underestimated Factors – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7291266/
- Ali Fallah, June 2018; Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men’s Health, Germination, Sperm Quality, and Fertilization – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/