Being told you have low motility (sperm that struggle to make their way through the female reproductive system) may sound like it’s the end of the road when you’re actively trying to conceive; though, while low motility makes it more difficult to conceive, it does not mean it’s impossible. If you and your partner are ready to start or grow your family, there may be solutions to help you overcome infertility.
These solutions are simple, easy-to-implement lifestyle changes that aim to improve sperm motility, thus increasing your chances of obtaining a viable pregnancy. The following are five things men can do to improve their sperm motility:
1. Choose Superfoods
Eating healthy foods like fruits and vegetables is good for your body in multiple different ways, from heart health to, yes, even sperm health. That’s right, you can improve sperm motility just by changing, or adding to, your diet. Processed foods can harm sperm motility, but the antioxidants and linolenic acid found in the following superfoods have now been shown to have beneficial effects on sperm motility:
- Dark Chocolate
- Pumpkin Seeds
2. Lose Weight
A deficiency in testosterone is a common culprit of sperm motility, and this deficiency is often associated with being overweight. Aside from improving your overall health, implementing a healthy lifestyle with regular exercise can reduce stress levels, up your testosterone and help get the sperm moving when you’re trying to conceive. Just make sure you don’t overdo it by maintaining a healthy balance of rest and exercise. For most, exercising about 3 times a week at moderate intensity will be enough to achieve the desired effects, but you should always consult a physician prior to starting any new exercise regimen.
Poor sleep quality reduces testosterone levels, since the hormone replenishes while you sleep, and negatively impacts sperm motility as a result. Research has shown that men need between seven and eight hours of sleep to improve their chances of getting their partners pregnant. These chances can increase by as much as 42% more than men that sleep more or less than this ideal length of time. So if you’re trying to conceive, make sure both you and your partner are getting enough sleep each night.
4. Skip the Drinks
Drinking moderate to high amounts of alcohol (more than five drinks a week) have detrimental effects on your body’s overall health, and these effects extend to your sperm. Not only can it harm sperm motility, but it can reduce sperm count as a whole. While there are no definitive numbers to go by to know just how much is too much, reducing alcohol consumption will help your sperm swim faster so you can improve your chances of conceiving.
Depending on your unique situation, different supplementation with vitamins and antioxidants may be able to address your needs and improve sperm motility. D-aspartic acid (D-AA) is a common dietary supplement for men with low sperm motility as it’s a type of amino acid that exists naturally in the testicles, semen and sperm cells. Research has shown that there are significantly lower D-AA levels in infertile men, and similar research supports that D-AA supplements are capable of increasing levels of testosterone, thus improving motility.
Talk To Your Doctor
Before beginning any new workout regimen, supplement or other lifestyle change, be sure to discuss your needs and concerns with an infertility specialist at LA IVF. Our trained and experienced specialists will be able to evaluate your specific circumstances in order to prescribe or recommend the right solution for you.