Poor sperm quality in men can be one of the causes of difficulty in pregnancy in their partners. In fact, healthy young couples have a chance of getting pregnant about 20% per month. If you can't wait to become a father, try some ways to improve sperm quality so that your partner has a higher chance of getting pregnant.
The health and quality of a man's sperm have a big influence on the success of pregnancy. The sperm quality of every man is not the same. This can be influenced by lifestyle, nutritional adequacy, to certain diseases.
Healthy Sperm Characteristics
Having healthy sperm for men is very important. Healthy sperm should have the following characteristics:
- The average normal sperm count is about 15 million sperm per milliliter of semen that is released during ejaculation. The more sperm count, the greater the chance of pregnancy.
- Healthy sperm have a round head and a long, strong tail.
- Healthy sperm must have the ability to swim and move well to reach the egg and fertilize it.
Here's How to Improve Sperm Quality
To have children, the quality of sperm in men must be good in order to reach the uterus and fertilize an egg. If pregnancy has not occurred despite having sex regularly, there may be a problem with the quality of your sperm.
So that sperm quality can increase, try the following ways:
1. Eat healthy food
To produce healthy sperm, you have to eat healthy foods too. There are several healthy food choices that can improve sperm quality, namely:
- Foods that contain protein and vitamin B12, such as meat, fish, and dairy. These proteins and vitamins can protect sperm from inflammation caused by free radicals, and provide nutrients so that sperm can be produced in sufficient quantities.
- The content of vitamin C in citrus fruits, potatoes, tomatoes, and spinach, is believed to increase sperm count.
- Fish, honey, and nuts, such as almonds and walnuts, contain omega-3s, folic acid, antioxidants, vitamin E, zinc, and selenium which is good for your sperm health.
- The content of lycopene in tomatoes and watermelon can also protect sperm from free radicals.
2. Exercise regularly
If you and your partner crave the presence of the baby, exercise regularly. Men who rarely exercise will usually experience weight gain or obesity which can reduce sperm quality.
3. Avoid wearing tight pants and too hot temperatures
Instead of wearing tight underwear, it's better to wear loose underwear, like pants boxers. Also avoid wearing tight pants, such as pants for cycling, for a long time.
4. Practice healthy sex
To maintain the quality of sperm and reproductive organs for you and your partner, have healthy sex. This can be done by not changing sexual partners, to prevent you and your partner from sexually transmitted diseases, such as gonorrhea and chlamydia, which can lead to infertility.
5. Avoid drugs, cigarettes, and alcoholic beverages
As much as possible do not smoke, drink alcohol, let alone take drugs. All these bad habits can reduce sperm quality and reduce fertility. In addition, alcohol consumption can trigger reduced production of the hormone testosterone and sperm.
Also limit the consumption of coffee and other caffeinated drinks, such as tea and coffee soft drink, because excessive caffeine consumption can affect sperm quality.
6. Manage stress well
Stress can affect the hormones that produce sperm. Doing various relaxation techniques, such as yoga or meditation, can reduce the stress you experience on a daily basis. Also get enough rest by sleeping for 7-9 hours every night to prevent fatigue and stress that can reduce sperm quality.
Improving sperm quality can increase the chances of pregnancy. In addition, you also need to know and avoid various causes of infertility in men, such as sexually transmitted infections or the use of certain drugs.
If it is still difficult to get a baby despite living a healthy lifestyle and doing various ways to improve sperm quality above, you should consult a doctor so that an examination can be carried out and given treatment if necessary.
