5 Ways to Improve Sperm Health

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When it comes to fertility, having healthy sperm is crucial for successful conception. If you and your partner are planning to start a family, it's essential to optimise your sperm health.

Here are five effective ways to improve sperm health and increase your chances of conception.

1. Maintain a Nutritious Diet

Your diet plays a significant role in sperm health. Incorporate a variety of nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Include foods that are high in antioxidants, such as berries, spinach, and nuts, as they can help protect sperm from oxidative damage. Additionally, ensure you're getting enough essential vitamins and minerals like vitamin C, vitamin E, zinc, and selenium, which are vital for sperm production and function.

Learn more about nutrition for sperm health here.

2. Quit Smoking

Smoking has a detrimental effect on sperm health. The harmful chemicals in cigarettes can damage sperm DNA, reduce sperm count and motility, and increase the risk of fertility problems.

If you're a smoker, quitting is one of the best steps you can take to improve your sperm health and overall fertility. Seek support from healthcare professionals or smoking cessation programs to help you successfully quit smoking.

3. Cut Down on Alcohol

Excessive alcohol consumption can negatively impact sperm health. Heavy drinking can reduce sperm count, motility, and morphology, leading to fertility issues. If you consume alcohol, aim to moderate your intake.

Stick to recommended limits, which are no more than 14 units per week for men according to UK guidelines, and consider alcohol-free days to give your body a chance to recover and maintain optimal sperm health.

4. Limit Exposure to Environmental Toxins

Environmental toxins and pollutants can have adverse effects on sperm health. EDCs, or endocrine disrupting chemicals, are a growing environmental concern. They are found in a variety of products, from personal care products to some plastics. These can have a serious impact on our health.

To learn more about what EDCs are, and the impact they have on fertility by tapping here.

5. Consider Supplementation

Taking supplements can help to top up nutrient reserves required for reproductive health. These include vital nutrients that we may not be able to gain enough via our diet.

Zita West have a range of supplements formulated specifically to support male reproductive health. If you would like to learn more about our range of male supplements, why not book a free 1:1 consultation with our nutrition team here.

By implementing these five strategies into your lifestyle, you can enhance your sperm health and optimise your chances of conception. 

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