For all those couples who are in a plan to start their family, here’s what you need to pay attention to. The ideal condition to have kids is to have a healthy sexual life and it is important to mention that both the partners are equally responsible and significant when it comes to family planning. Coming to the males, you need to produce a healthy sperm count with stronger and thicker sperm, only then there is no issue called infertility from your side. When the male partner can produce healthy semen, it enhances the chances of gestation to the next level.
Table of Contents
Causes Of Weak And Unhealthy Sperm:
An unhealthy lifestyle starts from the food you take. The junk you throw in your stomach like garbage in the bin can influence the functioning of your body terribly that you can’t imagine. It affects energy production and various metabolic activities in the body. Sperm health primarily depends on the kind of food you take. Food for healthy sperm is that which can provide energy and nutrition for it to survive and these needs cannot be fulfilled by the junk you eat to satisfy your taste buds. Moreover, not only having good food for healthy sperm, but a proper workout is also equally salient.
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Medications Or Drugs
Excess of any drug shows a severe effect on the health of sperm and the quality of semen. Drugs like antidepressants, beta-blockers, heroin show grave effects on the quality of sperm. In fact, medications like muscle relaxants also show an impact on the sperm.
Partners should think of having kids when they are sexually active and not after they have lost vigor because that can reduce libido and ejaculation considerably. It also decreases the level of male sex hormones which eventually reduce the sperm count and quality of semen.
Being mentally healthy is as important as physically is because that can vary or shift one’s emotions to another who could be more exciting. Things like depression, anxiety, or panic attacks do affect the ejaculation rate and sperm health.
How To Make The Sperm Thicker And Stronger?
Having a healthy sperm count and healthy semen is prominent for a happy sexual life. So, let’s actually dive into the main topic of achieving thicker and stronger sperm. Here are a couple of steps you can take as to how to make the sperm thicker and stronger.
Diet For Healthy Sperm:
Nothing is more important than the kind of food you take to determine the health of the sperm. It reflects very significantly in the overall functioning of the body including the production of healthy sperm. So here are some food items to be included in the diet for healthy sperm:
Food Having Zinc:
Zinc is one such element that is linked with the testosterone levels in the male’s body. So, taking zinc-rich food can maintain the testosterone levels which in turn help in maintaining healthy semen and healthy sperm count. Examples of food rich in zinc are meat, fish, shellfish, eggs, beans, chickpeas, and nuts like cashew, almonds, lentils, and many more.
Food Rich in Antioxidants:
Antioxidants are those components of diet which when included worked on enhancing the motility of the sperm and also making sure there is a healthy sperm count. These also affected the morphology of the sperm in a positive way making them stronger to swim through the acidic canal of the vagina. Vitamin E is rich in antioxidants which also play a role in increasing sperm motility thereby making it stronger. Here are some examples of antioxidant supplements: sweet potato, walnuts, pumpkin, avocado, asparagus, beetroot, radish, lettuce, cabbage, squash, etc.
This root originated in Peru. Maca roots are herbs for male fertility and sperm health. It was used to enhance the libido of males where it was consumed for 3 months to experience changes in their sexual life. It was asked to be taken in the powder form for 3 months which could bring about changes like an increase in sperm count and motility making them stronger.
Fenugreek is another medicinal herb for male fertility and sperm health. It worked on the concept of increasing the testosterone levels in the body which ultimately increased the healthy sperm count and caused better sexual performance. It is a great boon to raise the levels of testosterone.
Food rich in vitamin C and D:
Vitamins are so promising supplements that they could increase the signs of healthy sperm drastically to a greater percentage. Vitamin C rich food supports stronger and thicker sperm increasing their motility like never before. It also protects the Sperm DNA from radical damage. Vitamin C supplements have been the best to include in the food for healthy sperm. Examples of vitamin C rich food are citrus fruits, peppers, potatoes, broccoli, guavas, parsley, and many more. Vitamin D is an important nutrient for maintaining an adequate level of testosterone. Honestly, this factor doesn’t contribute more to sperm health but eventually affects the total health of the body. Examples of vitamin D rich foods: salmon, eggs, cheese, mushroom, fortified yogurt, etc
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Foods To Be Avoided:
Foods like soy should be taken in minimal quantity because they are rich in isoflavones which again disturb sperm motility and semen quality. Other prominent foods to be avoided are trans-fats, processed meats, and high-fat dairy products. These products disturb the health of the sperm.
Basic Foods To Be Included In The Diet For Healthy Sperms:
Whole wheat and grains, a good amount of seafood like fish, oysters; leafy vegetables, fruits like bananas, walnuts, dark chocolate, dairy products, garlic, nuts and seeds, and foods rich in vitamins like citrus fruits. These products can be the answer for how to improve sperm health via diet.
Another routine as to how to improve sperm health is workout or exercise daily. Regular workouts proved to be beneficial for the overall health of the person including reproductive health. The main reason behind this is workouts uplift the levels of testosterone giving a good feeling, and also paving the way to maintain healthy semen. A study showed that the people who do workouts have potentially high levels of testosterone which is needed to enhance libido. Hence, workouts play a vital role in having an active sexual life.
Maintaining an ideal weight is also important which can be achieved by workouts. Obesity also disrupts the health of sperm eventually, so this problem can be avoided by workouts. Hence, the workouts are highly beneficial!
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Relax and Minimize Stress:
It’s a very natural phenomenon that stress disturbs the homeostasis of the body. It affects the metabolism and physiology of the body including reproductive health. To be precise, it can deform the shape of the sperm, making it unhealthy and less strong as well. Having a stressful life can reduce your sexual satisfaction and ruin your fertility. It can act as a barrier restraining you from enjoying your sex life. One can boycott stress by taking out some time from their busy schedule and going for walk or spending quality time with their lovelies or at least doing meditation. All these can help overcome stress and let you free to enjoy your bedtime with your partner.
Having deep sleep for 5 hours and following minimum of 3 hours of surface sleep can help maintain the feeling of freshness externally and healthy semen internally. Not having adequate sleep can cause hormonal imbalance and gradual loss of libido. Avoiding sleep can show its effect on semen quality, the number of sperm, and the health of sperm. So, make time and sleep well to have healthy semen and sperm count.
Alcohol And Smoking:
The worst habits to definitely be avoided to have a great sex life is consuming alcohol or smoking. Primarily because these can become an addiction which eventually decreases libido. They also affect the health of the sperm. They decrease sperm motility. The signs of healthy sperm can be acquired if one quits smoking and drinking for sure. Do remember, a healthy sex life means avoiding smoking and drinking alcohol.
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The Last Word
Finally, one must understand and remember that it should all start from within to establish good health both the general as well as reproductive. The change can be observed when you start implementing the following steps in your life religiously. Most importantly, what healthy semen looks like is all dependent on the lifestyle you chose. If you eat healthily, do workout frequently, avoid habits like smoking, having good sleep hours, and be able to overcome stress. All these factors show a significant positive change in your reproductive life. Food for healthy sperm is something prominent that one should pay attention to. Following these steps can satisfy the question as to how to make sperm thicker and stronger and also have healthy semen with a healthy sperm count.