5 Tips To Help You Increase Your Sperm Health For Fatherhood

Are you and your partner planning to have a child? If so, then you might be thinking about your sperm’s health. After all, the healthier your sperm is, the likelier it is that pregnancy will be successful!

That being said, there are many factors that can contribute to male fertility. From quantity to movement, these factors all affect the success rate of pregnancy. If you want to ensure your sperm are as healthy as possible, here are some of the things you can do:

1. Exercise Moderately

Exercise can be a great way to boost your sperm quality and quantity. Try to exercise for at least 30-60 minutes every day. If possible, 30 minutes of moderate to intense exercise is recommended.

Some studies have shown that physical activity can be beneficial for sperm. In fact, in one study, six weeks of moderate exercise training increased sperm quality and quantity by 20%. So if you want a shot at fatherhood, try stepping up your exercise regime!

What is moderate exercise? They are physical activities that are not extreme. It is also, however, not as light as walking. Moderate exercise includes activities like brisk walking, jogging, cycling, swimming, and lifting weights.

2. Take In Lean Protein

If you want to boost the quantity of sperm, increase your intake of lean protein, such as chicken and fish. A study found that the best results were seen among participants who increased the intake of fish from once a week to once every day.

Since sperm is largely made of proteins, a high intake of protein can lead to a higher sperm count. Try to include lean protein in your meals whenever possible.

3. Limit Alcohol Consumption

While a glass of wine at the end of a long day is fine, you should refrain from consuming excessive amounts of alcohol. Excessive alcohol consumption can cause changes to the production of sperm.

Not only does it lower the quality of sperm, but it can also lead to low sperm count.

4. Avoid Smoking

Smoking can take a serious toll on your sperm’s health. It can negatively affect sperm count and mobility and can also lead to low sperm quality. In fact, tobacco smoking has been linked to a 69% increase in the risk of low sperm count.

If you want to protect your sperm, you should try your best to avoid smoking. It is best to quit immediately, but even smoking at a minimum is better than smoking excessively.

5. Eat Healthily

Diet plays a huge role in sperm health. The more fruits and vegetables you consume, the better your sperm quality will be. Of course, this also improves your overall health, all the more boosting your sperm health!

Keep in mind that since sperm is made up of proteins, as we mentioned earlier, you should also include adequate amounts of protein. Some of the best sources of protein include fish, eggs, and chicken. If possible, try to consume 1 gram of protein per pound of body weight.


If you want to boost your sperm quality for fatherhood, try to take these tips into consideration. If possible, follow them all. You will soon see how much of a difference they make! If you are still having trouble, don’t worry. You can always consult with a doctor to understand what you must do to up your chances of finally becoming a father!

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