It’s essential to adopt simple, everyday habits to improve the quality of your sperm and thus increase your chances of seeing the tip of your nose. As with women, sperm quality depends to a large extent on a healthy, balanced diet and an appropriate lifestyle.
Protecting and caring for your sperm
To keep your sperm healthy, we recommend keeping them at a temperature 2° lower than the rest of your body. Avoid wearing tight-fitting clothes, keeping a phone in your trouser pocket, or using a laptop on your lap could also be problematic. Any event that affects spermatogenesis will have an impact over the following 72 days, which is the time needed to renew your sperm stock. A disruptive factor, such as a fever of 39°, can slow down sperm production and require more than 2 months of convalescence to return to a normal spermatogenesis process.
The right diet for better sperm quality
To produce top-quality sperm, it’s important to pay attention to what you eat as soon as the desire to have a child arises. To increase sperm production, it’s advisable to focus on :
- Foods rich in antioxidants: green vegetables, fruit, vegetable oils, nuts, green tea, dark chocolate and spices.
- Foods rich in magnesium, vitamin B9 (folic acid), selenium and zinc.
- Sources of omega-3: walnuts and walnut oil, oily fish, rapeseed oil and soy.
Adapting your lifestyle to promote fertility
Just like women, men also need to reduce their alcohol consumption to increase their chances of conceiving a child. Excessive alcohol consumption reduces sperm quality and can lead to erectile dysfunction.
Weight and physical activity: two key factors in sperm quality
Weight is another factor that can influence fertility in both sexes. Obesity, overweight and thinness have negative effects on sperm quality. It’s important to eat a balanced diet and exercise regularly, without going overboard.Relaxation exercises such as yoga or meditation can help you manage stress. Certain activities, such as drawing or gardening, are also excellent for relaxation.
Restorative sleep for better sperm quality
A final tip for improving sperm quality and adopting a healthy lifestyle is to get a minimum of 8 hours’ sleep a night, which helps to improve seminal fluid. To assess the quality, quantity and mobility of your sperm, only a male fertility test can provide you with more information and enable you to take the necessary steps with the help of a fertility specialist.
I’m a young man studying in the field of health and sexuality. Passionate and committed, I am known for my dedication to my studies and my desire to make a significant contribution to society.
I am particularly interested in issues of consent and prevention in the field of sexual health, a subject that I feel is crucially important and often neglected. Those who know me well describe me as an empathetic person with an incredible ability to understand and support people in need.
I strive to demystify preconceived ideas about sexuality and improve attitudes and perceptions around sexual health. I’m a passionate advocate of the importance of sex education and consent education in universities, recognising the major transition students are going through in terms of their love and sex lives during their studies.
With a keen eye on society, I am particularly concerned about the problems of forced or unwanted sexuality among students, which I find unacceptable. I plan to devote my career to changing these disturbing statistics, by creating training and intervention programmes to improve knowledge, attitudes and behaviour relating to sexuality among young people.
My ultimate goal is to create an environment where every individual has the power to make informed choices about their sexual health, and where respect and consent are the norm. Overall, I am a character who represents commitment, compassion and the desire to make a difference in the world.