By adopting these 4 methods, men can increase their fertility

Be it men or women, nowadays both the classes are facing the problem of fertility due to bad lifestyle. Gradually, the fertility of men is declining. A big reason for this is people’s food habits, lifestyle, increasing pollution, stress, etc. Due to all these, the sperm count of men is decreasing. But here we will know about those habits, by improving which you can get rid of this problem of sperm count and increase your fertility.

When Dr. Chanchal Sharma, Director and Fertility Expert of Asha Ayurveda, was talked to on this subject, she said that by making these 4 habits a part of their life, men can increase their fertility.

1. Eat a healthy and balanced diet

Men who are facing problems like low sperm count and want to increase their fertility should take special care of their food. Include all the nutrients in your diet in proper amounts. All these nutrients will help in increasing your fertility.

Which food items are beneficial?

Fruits and vegetables rich in antioxidants: Some nutrients are very important to reduce free radicals in your body such as fruits and vegetables rich in antioxidants like vitamin C, zinc and vitamin E. All these nutrients are helpful in improving the count and quality of a man’s sperm. As its natural source, you can include grapes, oranges, berries and green vegetables in your diet.

Omega-3 fatty acids: Men can consume foods containing omega-3 fatty acids to increase their sperm count. For this, you can include fish, flax seeds and walnuts in your diet.

Zinc and folate: Foods rich in zinc and folate are helpful in increasing a man’s fertility. For this, you can include eggs, pumpkin seeds, spinach, etc. in your diet.

2. Reduce stress

Stress has become a common problem nowadays, which sometimes also causes unknown infertility. Stress acts to increase the level of cortisol hormone in the body of any man. This reduces the production of testosterone in the body of men, which affects the quality of their sperm and also reduces fertility.

Ways to reduce stress:

Yoga and meditation: To reduce stress, you can do regular yoga, exercise and meditation. This will give you mental strength and reduce your stress, as well as it will also help in improving your fertility.

Positive thinking: Keep your thinking positive. Include some activities in your daily routine that reduce stress like talking to friends, reading good books, etc.

3. Increase physical activity

A man’s fertility can improve only when his mental and physical health is good. For this, the more physically active you are, the more positive effect can be seen on your fertility. Regular exercise increases blood flow in your body and also improves fertility.

What type of exercise should you do?

Cardio exercise: To increase sperm count, you can include cardio exercises like cycling, running or swimming, etc. in your daily routine.

Weight lifting (resistance training): Men can also do weight lifting exercises to increase their fertility, which increases the level of testosterone in your body.

Avoid over exercise: While exercising, men should keep in mind that they should exercise within limits because doing excessive exercise can also reduce your fertility.

4. Avoid smoking and alcohol

Smoking, consuming alcohol or other intoxicants can be harmful for male fertility. All these activities are responsible for reducing the number of sperms in a man’s body and reducing their quality. This reduces their testosterone level and also has a negative effect on fertility. Therefore, smoking and alcohol consumption should be avoided.