Habits for healthy sperm
Men who regularly exercise their bodies, have a diet rich in omega-3s, get enough sleep, and don't smoke help improve sperm quality.
Sperm health was assessed based on number, motility and morphology. The following good habits help men improve their overall health, improve their sexual ability and life.
Eat a lot of fish
Omega-3 fatty acids play an important role in sperm production. This nutrient also keeps semen smooth and increases motility. Omega-3s are found in fish such as salmon, tuna...
A study from Harvard University (USA) found that men who ate a lot of processed meat had significantly lower sperm counts than those who consumed less of these foods. The group of men who ate a lot of fish had higher levels of this than those who ate less.
Fish is very good for male physiology. Photo: Freepik
Wear breathable underwear
Wearing tight underwear can increase the temperature in the scrotum, affecting the testicles, which are the "factory" for sperm production. A study from Harvard University's Department of Environmental Health, in 2018, found that men who wore shorts had a 25% higher sperm concentration than men who wore tight underwear. The study involved more than 650 men seeking infertility treatment at a fertility center (2000-2017).
No smoking
Smoking habits can increase the risk of cancer and damage the DNA of sperm. This amount in smokers is also lower than normal and levels of the male sex hormone testosterone also decrease.
Exercise often
According to a study published in the British Journal of Sports Medicine, men who were physically active for more than 14 hours a week had a 73 percent higher sperm concentration than men who exercised less than five hours a week. Scientists surveyed 190 young men, aged 18-22, about their exercise and TV-watching habits for three months. Experts also recommend that exercising more than 14 hours a week can lead to overexertion. A reasonable amount of exercise is about 30 minutes, three times per week.
Maintain a healthy weight
According to researchers from Stanford University School of Medicine (USA), men with a waist circumference of more than 100 cm have a total sperm count about 22% lower than men with a waist measurement of less than 94 cm. This result is made from data of 460 couples in this country planning to conceive. The reason is that the layer of belly fat can put pressure on the testicles, which in turn, interferes with the distribution of hormones in the lower parts of the body, leading to weak sperm production.
Get enough sleep
Sleep is fundamental to reproductive health in both sexes. In men, sleep deprivation can contribute to increased production of the stress hormone cortisol and carries risks such as decreased testosterone production, decreased sperm motility, and decreased sex drive.