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Sperm health is tied to male fertility. The quality of sperm depends largely on the health, lifestyle, lifestyle, and diet of the "brothers". Therefore, to help keep sperm healthy, men need to maintain a healthy lifestyle as well as proper nutrition.
1. Importance of healthy sperm
Sperm health is tied to male fertility. However, many studies have shown that men's sperm health is declining. A 2017 study of 43,000 men found that men's sperm counts worldwide dropped significantly between 1973 and 2011. Male causes accounted for a third of all cases. infertility case. A decrease in sperm quality not only increases the risk of infertility, but in cases of successful fertilization, reduced sperm quality also affects the health of pregnancy in women and the health of the baby. at birth. In mouse studies, stress and obesity in male rats altered genes in sperm, making the offspring more susceptible to overweight and stress. Scientists are doing a lot of research to test this link in humans.
Healthy sperm is defined as:
Sufficient quantity: sperm count must be above 15 million per ml of semen. The more sperm there is, the more likely it is to reach the egg for fertilization. Good motility: sperm has many types of movement, some swim forward, some swim in place, even some sperm do not move. Sperm motility is considered good when 40% of the total sperm can move effectively. Normal shape: healthy sperm with round head and long tail, flexible movement. Sperm quality depends largely on men's health, lifestyle, lifestyle, and diet. Here are some steps you can take to keep your sperm healthy.
Tinh trùng khỏe mạnh phải có hình dạng bình thường
2. 7 ways to keep sperm healthy
2.1. What to eat for healthy sperm?
The body is nourished by what you eat and so is the sperm. Sperm of people who follow a Western diet consisting of foods such as processed meat, cereals, milk, snacks, pizza, ... have lower motility than those with a high-meat diet. , fish, vegetables, fruits and whole grains. What to eat for healthy sperm? Eat the following foods and vitamins that have been shown to help keep sperm healthy
Vitamin B12: found in meat, fish and dairy. Vitamin B12 helps protect sperm from inflammation and oxidation by harmful free radicals in the body. Vitamin C: abundant in oranges, berries, potatoes, tomatoes, spinach,... Eat more foods containing vitamin C to help increase sperm count. In some cases, the sperm count can even double after a few months. Nuts: More and more studies prove the benefits of nuts for sexual health. A 2018 study of 119 men found that a diet rich in almonds, walnuts and hazelnuts for 14 weeks increased sperm count by 16%. Lycopene: Lycopene is found in foods like watermelon and tomatoes. Lycopene helps reduce reactive oxygen species (ROS) in the body thereby protecting sperm from the risk of DNA damage and damage. Taking 4-mg of lycopene daily has been shown to improve sperm count and motility.
Quả hạch giúp tinh trùng khỏe mạnh
2.2. Exercise regularly, but don't overdo it
Regular exercise is an effective way to keep sperm healthy. Just by doing light exercise, men can increase sperm count, increase the percentage of sperm with good motility, and increase the percentage of sperm with normal shape. A 2005 study found that inactive people, with a high body mass index (BMI) contributed to poor semen quality. Being overweight or obese can also affect testosterone levels, which in turn reduces sex drive in men. Exercise and weight loss can increase your sperm count and quality in just a few weeks. Try doing gentle exercises like walking, doing some push-ups, swimming, etc. Exercise should be done regularly but should not be done with too much intensity. Certain intense physical activities such as long-distance cycling, jogging, and mountain climbing are associated with reduced semen quality. This may be because intense activities will increase the risk of injury to the genital area, or the stress of exercise will change hormone levels,...
Tập luyện và giảm cân làm tăng chất lượng tinh trùng
2.3. Use boxer or brief underwear
There are two main styles of men's underwear: briefs (closer to the body) and boxer types (like underpants). A 2018 study found that men who wore boxer briefs had 17% more sperm than men who wore briefs. However, this study found that people who wore briefs had higher levels of the hormone FSH. (FSH is a hormone that stimulates sperm production.) Thus, it is possible that the body has increased production of the hormone FSH to reduce the effects caused by tight pants. Thus, wearing underwear of any kind does not really affect fertility, it is important that your body's ability to regulate hormones. Current evidence indicates a slight benefit in sperm count with boxer-style underwear.
2.4. Weigh before you drink alcohol or caffeinated drinks
A 2017 study of over 20,000 men showed that the caffeine in sodas and soft drinks can damage sperm DNA, which can reduce sperm count. Not only for men, caffeine also affects fertility in women. Using more than three cups of caffeinated beverages such as coffee, energy drinks, soda, etc. per day will increase the risk of miscarriage. To keep sperm healthy, limit your daily caffeine intake to two cups a day is considered safe.
Heavy drinking also affects sperm quality. A 2014 study found that drinking five or more units of alcohol per week reduces sperm count and motility. Drinking a lot of alcohol over a long period of time is more serious. Five units of alcohol is equivalent to:
1.2 liters of beer 0.74 liters of wine 0.22 liters of spirits A 2017 study of 16,000 men found that alcohol affects sperm count per ejaculation pure . For healthy sperm, you should limit your alcohol intake to less than 5 units per week.
Rượu bia ảnh hưởng đến chất lượng tinh trùng
2.5. Supplement vitamins and minerals
If you are trying to increase sperm quality, in addition to your diet, you can supplement vitamins and minerals through supplements to make conception easier. The vitamins and minerals necessary for healthy sperm such as:
Vitamin C: helps increase sperm count and motility Vitamin D; can increase the sex hormone testosterone Zinc: Zinc is important for reproductive function. Take an oral zinc supplement if your diet does not provide enough. Ashwangandhe Root Extract: helps increase sperm count and motility Conenzyme Q10: improves semen quality Take supplements or supplements under the guidance of your doctor to make sure Use it properly with the right dose.
2.6. Avoid exposure to harmful substances
Toxic hormone disrupting chemicals can be in the air, in your work environment, even in your personal care products. These toxic substances will affect sperm count, motility and shape. Some substances you especially need to avoid are:
Lead: commonly found in pipes, paint, soil and dust, especially in very old homes. Styrene and acetone: commonly found in plastic dishes, packaging, insulation and common building materials. Mercury vapor: commonly found in industrial gases and metal dust Dibromochloropropane: found in some pesticides These chemicals are often found in high concentrations in factories or heavy industry. However, some chemicals can be an ingredient in soaps, hand sanitizers, or plastic containers. To keep sperm healthy, read the ingredients carefully before buying. Prioritize choosing products with natural ingredients, friendly with the environment. Try to replace plastic products with glass, stainless steel, silicone, or biodegradable plastic.
Tiếp xúc nhiều với hóa chấ làm giảm chất lượng tinh trùng
2.7. Performing in vitro fertilization (IVF)
If you and your husband have tried to change your lifestyle, try to exercise, eat enough but still have difficulty conceiving. The two of you should consider doing in vitro fertilization (IVF). In vitro fertilization is a way for eggs and sperm to fuse outside the body. After the embryo is successfully created, it will be transferred back to the woman's uterus, implanted and developed into a fetus like natural conception. Artificial insemination is one of the methods of assisted reproduction with a high success rate, making your path to becoming a parent easier. To perform successful artificial insemination, you should visit fertility centers and strictly follow the instructions of your doctor.
If you have a need for consultation and examination at the Hospitals of the National Health System, please book an appointment on the website for the best service.
Reference source: healthline.com
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