10 TIPS on producing a healthy semen sample

10 TIPS on producing a healthy semen sample

By Lauren Walters on March 12, 2021

  1. STAY HYDRATED. Drink at least 8 glasses of water a day to stay sufficiently hydrated especially if you are actively taking allergy drugs with an antihistamine. Adequate hydration will help eliminate toxins that build up in your body.
  2. ABSTAIN FROM SEX FOR 3 DAYS. For the first visit to the clinic, you should have a minimum of 3 days of sexual abstinence (time since the last ejaculate). You may need fewer hours or more hours for the optimal sample, but 3 days is a good place to start. When you do engage in sexual activity, use condoms and lubes without spermicides.
  3. EAT A HEALTHY DIET. Reduce sugar, soy, gluten, and alcohol intake to lower inflammation and increase antioxidants. Artificial sweeteners, like aspartame found in diet soft drinks and gum, elicit an immune/inflammatory response which can alter healthy hormone levels and cause a drop in sperm quality. Eating real whole foods with a diet of healthy fats, low carbs, and high protein will boost fertility.Vegetables – Brussel sprouts, spinach, broccoli, and asparagus.Nuts and Legumes – Walnuts, almonds, pistachios, beans, and lentils. Fish – Salmon, cod, tuna, and shellfish. Meat – Red meat and poultry. Dairy – milk and eggs. Other – Avocados, mushrooms, garlic, and dark chocolate.
  4. TAKE A DAILY MULTI-VITAMIN. Vitamin A and folic acid are directly involved in spermatogenesis – the development of mature spermatozoa. Other nutritional elements like zinc help balance hormones like testosterone and maintain the lining of reproductive organs. If you skip green vegetables in your diet, take a multi-vitamin.Vitamin AAntioxidants Vitamin B6 and 12 Vitamin C Vitamin D Vitamin E Vitamin K Folic Acid Folate Indian ginseng (withania somnifera or ashwagandha) Iron L-arginine & L-carnitine Magnesium Omega 3 Potassium Probiotics Zinc
  5. EXERCISE REGULARLY. As you gain weight you are adding fatty tissue in the belly and thigh areas which cause temperatures to increase around the scrotum. The scrotum needs to maintain a temperature of about 2-3 degrees cooler than body temperature. Moderate, regular exercise will help your overall health and may help increase sperm quality.
  6. SLEEP AT LEAST 8 HOURS A NIGHT. Sleep deprivation will cause a drop in testosterone levels leading to poor sperm quality. Getting more quality sleep with apps like Headspace and Calm to help you unwind.
  7. AVOID BPA PLASTIC. Avoid plastics with BPA (bisphenol A), an organic synthetic compound that is used in plastics and epoxy resins. This can throw off natural hormone levels and lead to poor sperm quality.
  8. AVOID DRUGS. Smoking cigarettes not only has the potential to decrease sperm counts and motility rates, smoking increases the number of reactive oxygen species (ROS) in semen and cause lower rates of fertilization.In some states, smoking marijuana is now legal, but it is not advised for a healthy sperm sample. Smoking marijuana increases the body’s production of estrogen, which causes a drop in testosterone levels and in turn, poor sperm quality.Taking additional testosterone that is not naturally produced by the body is not a healthy option and will not give you a better sperm count. It is best to live a healthy life and allow the body to make the hormones that it needs.
  9. AVOID RADIATION & HEAT. Keep your cellphone in your back pocket to reduce mobile radiation exposure. To avoid additional heat near the groin, avoid hot tubs and saunas. Another extra source of radiation and heat to be mindful of is your laptop; place a pillow between your lap and the laptop to minimize heat exposure.
  10. REDUCE STRESS. Stress is the most overlooked cause of imbalance in the body. Stress can cause hormone and immune disruption. Natural stress relief like exercise, sleep, yoga, or massage can help the mind-body connection focus on healing.


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