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How can you increase your sperm count through lifestyle changes?

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Oligozoospermia, or a low sperm count, is when there is fewer than 15 million sperm per millilitre of semen. Several factors could influence sperm production and low sperm count.

While some of these conditions/side effects might need medical intervention, you can do plenty through conscious lifestyle changes to improve your sperm count.

Quit smoking

Excessive or moderate smoking has been associated with a low sperm count. Going light on smoking or quitting the habit entirely may yield results.


While the link between BMI and good sperm count is still shaky, studies have shown that exercise has helped improve numbers in men with obesity and sedentary lifestyles.

Avoid excessive drinking, drug use

Studies world over have linked increased use of alcohol, marijuana and cocaine to a low sperm count. Avoiding such consumption can work to your benefit.

Get Sufficient Sleep

Prioritize quality sleep to support overall health and hormone regulation, which can positively impact sperm production.

Limit intake of oestrogen-rich food

Soy products have a compound similar to oestrogen; having too much of it can have a negative impact on sperm count

Improve your diet

Food can affect fertility and sperm count in many ways. There are several ways you can modify your diet to address this issue. Lower the consumption of trans fatty acids while increasing the intake of good fats like omega-3 and omega-6. Food rich in antioxidants has also been suggested to improve male fertility. Include plenty of fruits and vegetables in your diet. Avoid eating high quantities of red and processed meat.

Remember, lifestyle changes may take time to show effects on sperm count, and it’s important to maintain consistency. If you’re concerned about your sperm count or fertility, it’s recommended to consult with a healthcare professional who specializes in reproductive health for personalized advice and guidance.

Please call on +91 9962777777 to schedule a consultation.

Dr B.Priya Kalyani

Senior Consultant Obstetrician & Gynaecologist