A better sperm quality helps on the way to the desired child! A healthy lifestyle with balanced nutrition, enough exercise and avoidance of addictive substances really gets the sperm on the go - here are the 7 tips for higher sperm quality and production
Tip 1: Frequent sex!
Ejaculation sperm always contains sperm, whose quality is poor. However, recent studies show that daily ejaculation can reduce the proportion of these DNA-damaged sperm - increasing the chance of fertilization. Although daily sex reduces the amount and concentration of sperm, their mobility and quality are more important.
Tip 2: Keep cool testicles!
Keep cool Heat stops sperm production! The optimal ambient temperature for sperm is 34-35 ° C - one to two degrees below normal body temperature. Although the body regulates the temperature in the scrotum itself, however, car seat heaters, too tight pants, too hot showers and frequent sauna visits can have an adverse effect.
Tip 3: More fruits and vegetables!
Fruits and vegetables often grab fruits and vegetables! The contained antioxidants and vitamin C ensure a higher sperm concentration and sperm quality. Antioxidants are found in tomatoes, basil, ginger and blueberries. Vitamin C protects the genetic information (DNA) from attacks by free radicals.
Tip 4: Sport yes! Exploitation no!
Regular Sport Sport raises the testosterone level and can increase lust. Thus, moderate training has a positive influence on the sperm. But beware: extreme endurance sports reduce the release of testosterone and also overheating of the testicles makes sperm problems. Suitable sports: jogging & swimming.
Tip 5: Alcohol renouncement!
Beer studies show that prolonged alcohol consumption worsens sperm quality, lowers testosterone levels and leads to problems with ejaculation. About eight percent of alcoholics are impotent. Half of them can not eliminate this problem even by a radical alcohol renouncement.
Tip 6: More omega-3 fatty acids!
Fish and seafood should be on the menu at least once a week as they contain essential omega-3 fatty acids. This improves the elasticity of the sperm membrane, which is important for successful fertilization. Walnuts, vegetable oils, whole grains, fruits and cheese also contain many Omega-3
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Ferula contributes to fertility Panax gingseng supports normal spermatogenesis
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