Women’s fertility is only a small part of the process for conception, and male fertility is another important factor. The health status of the sperm includes movement, quantity,  and quality. Movement is essential for the sperm to reach the egg and to increase chances of fertility, over 40% of your sperm should be moving. In terms of quantity, men are more likely to be fertile if their ejaculate contains over 15 million sperms in each milliliter. Quality also plays an essential role, as the stronger sperm you have, the more fertile you will be. Let's see how to make sperm stronger.

How to Make Sperm Stronger

1. Keep Cool

The testicles need to stay cool because sperm production can occur just at a specific temperature. Actions that lead to overheating can decrease sperm production. This means that you should avoid going to steam rooms, saunas, and hot tubs more than twice a week for 15 minute sessions. Wet heat in particular is not good for your testes and simply sitting in a hot tub for a half hour may decrease production of sperm. Even keeping a laptop directly on your lap can have a negative impact. It can actually increase the temperature of the scrotum up to 35 degrees depending on how you sit, so use a cooling tray or keep the laptop on a table or desk. You should also opt for looser clothing as this will give the testicles room to stay a bit away from the body. Tight clothing places them too close to the body, which will increase their temperature. Therefore, opt for looser underwear and pants when trying to conceive.

2. Pay Attention to Weight

Either being overweight or underweight may negatively impact a male’s sperm and weight problems can also affect libido and performance, hurting a couple’s sex life. To maintain a healthy weight, follow a healthy diet with a mix of dairy, grains, lean proteins, vegetables, and fruits and be sure to take physical activities.

3. Avoid Smoking

Smoking can lower your sperm count and reduce the mobility of sperm. This means that you should try to quit as soon as possible to make your sperm stronger. If it takes some time, be sure to quit at least three months prior to starting to try to conceive, because sperm production takes around three months. In addition to quitting smoking, you should also stop using other drugs including marijuana.

4. Limit the Amount of Alcohol and Caffeine

Although men don’t have to completely give up beer, they should limit the intake as alcohol has been linked to sperm abnormalities and a decrease in production. Two drinks each day will still be fine but more than that can hurt the sperm and sexual performance. Caffeine and soda intake can reduce sperm concentration and sperm count, and experts recommend not having more than 300 milligrams of caffeine a day (around three servings of 6-ounces).

5. Exercise Regularly

It can be challenging to find an exercise routine you can maintain, but when you can make it, you will have an increase in sperm production. Exercise releases testosterone and this helps the sperm production. Try not to work the same muscle group on consecutive days so the muscle can rest and rebuild, but go with lifting heavy weights and compound exercises. However, don’t over-exercise, because adrenal steroid hormones may release, which will decrease testosterone levels.

6. Visit a Doctor

Before you start trying to conceive, both parties (the man and the woman) should get a thorough checkup. This is a great way to stay on track of healthy. Your doctor will tell you if you need to change your weight, medication, or lifestyle to increase fertility. He will also let you know if you have genetic disorders or other issues that may be a health concern for the baby.

7. Lessen Stress

Stress may lower your sexual function and sperm production. Your count may be low if you always work twelve hours a day without a rest. Try to relax during the day and keep both your body and mind healthy. Remember that stress hormones block the cells that regulate testosterone and if you are over-stressed, your body may stop sperm production. Besides, be sure to get enough sleep each day.

8. Be Careful When Taking Medications

Make a list of all the medications, vitamins, and supplements you take before starting the conception process. Certain medications can have negative impact on either the quantity or the quality of sperm, so discuss the list with your doctor. He should be able to offer fertility-friendly suggestions or alternatives when necessary.

9. Avoid Chemical Toxins

Certain toxic chemicals including chemical solvents, lead, and heavy metals may lead to more damaged sperm. This means that if you plan on trying to conceive, you should do your best to avoid these chemical toxins. In case you work with these chemicals, always use protective clothing and a face mask, and makethe place ventilated.

10. Eat Smart

To make your sperm stronger, you need a healthy and balanced diet that contains all the major food groups as well as specific nutrients.

  • Ÿ Food with Folate: Folate (vitamin B9) is a form of folic acid that occurs naturally. It has been linked to higher sperm counts. Although you shouldn’t worry about taking a supplement, try to increase your intake through green vegetables, oranges, potatoes, and legumes.
  • ŸFood with Vitamin D: Having enough vitamin D can ensure the mobility of your sperm. You can absorb it through sunlight or get it through oily fish, fortified margarine or cereals.
  • ŸFood with Zinc and Selenium: Low levels of these nutrients can lead to decreased sperm mobility and quality. To get more zinc, eat plenty of dark chicken meat, baked beans, and extra-lean minced beef. You can get selenium from eggs, meat, fish, bread, and Brazil nuts.
  • ŸFood with Antioxidants: Antioxidants help reduce free radicals that cause damage to cell membranes and further improve sperm quality. Eat a range of fruits and vegetables to get antioxidants like beta-carotene, vitamin C, and vitamin E.

The following video tells you top foods that can improve the sperm count: