Improving Asthenospermia: The Impact of Simple Lifestyle Habits

When I had dinner with a friend last week, he suddenly sighed and said, "My wife and I haven't been pregnant for almost a year. I checked and found that the reason is my poor sperm motility. The doctor said that the proportion of forward-moving sperm was only 21%, and even the passing line was 32%." 

This made the atmosphere at the dinner table a little dignified in an instant. My friend rubbed his hands and added, "The medicine has been prescribed, but I always feel that taking medicine alone is not enough. What else can I do in my daily life?"

It is believed that many men have had similar troubles. Asthenospermia sounds scary, but in fact, the "little tadpoles" of sperm have lost their aggressiveness, either crawling slowly or simply standing still, unable to find eggs smoothly. 

But you do not have to worry too much; there are many complex problems to solve. In fact, you do not have to go around the "Alps"; the daily small things around are a very practical solution. Lifestyle adjustment seems simple, but it can create a comfortable "growth environment" for sperm and slowly help them regain their vitality.

Here's how simple lifestyle adjustments can help men with asthenospermia.

I. Avoid Habits That Harm Sperm 

In fact, sperm are particularly "delicate" and sensitive to changes in the environment and habits. In many cases, the decline in vitality is due to our unintentional burden on it.

Keep away from high temperatures: 

The testicles like to be cool, and their comfort zone is 2-3℃ lower than body temperature. Like a friend of mine before, he always likes to soak in hot springs for an hour at a time, which is like a "sauna" for sperm. Wearing tight jeans, using an electric blanket for a long time, and putting a laptop on your lap can all raise the temperature of the scrotum and slowly weaken sperm motility. 

It is suggested to change into loose cotton underwear and get up more after sitting for a long time so that sperm can also breathe.

Quit smoking and drinking: 

Nicotine and tar can directly damage the DNA of sperm, just like pouring glue on the "swimming equipment" of sperm, making them unable to swim and swim far, while alcohol can interfere with hormone metabolism and affect sperm production. 

Some studies say that smoking more than 10 cigarettes a day reduces sperm density by 15%. A meta-analysis by the University of North Carolina in the United States confirmed this, finding that the sperm density of smokers was 13%-17% lower than that of non-smokers on average. Therefore, it is necessary to give up smoking and drinking.

Say goodbye to prolonged sitting and staying up late: 

Nowadays, many men are office sedentary, sitting for half a day; pelvic blood circulation is not smooth, and sperm's "living environment" naturally worsens. It is recommended to get up and move for 5 minutes every 90 minutes, stretch, and take two steps. 

Moreover, staying up late will disrupt the endocrine system and affect testosterone secretion, and testosterone mainly produces sperm. Try to fall asleep before 11 o'clock and ensure 7-8 hours of sleep, so that the body has time to repair and produce sperm.

II. Do These Things Well and Develop Viable Sperm 

If avoiding bad habits is "stop-loss," then actively adjusting lifestyle is to "empower" sperm. These small things seem ordinary, but the effect of sticking to them is very real.

Moderate exercise activates sperm motility: 

A Harvard Medical School study found that men who are physically active have better sperm concentration and count. Men who often lift heavy things at work have 46% higher sperm concentration and 44% higher total sperm count than men who don't lift heavy things.

You do not have to go to the gym to do strength training; daily brisk walking and jogging are very good, 3-5 times a week, each time for more than 30 minutes, with a few squats, to promote pelvic blood circulation to the reproductive systems "oxygen." 

For example, I know a programmer whose sperm quality was not up to standard before. Later, he took a 40-minute walk with his wife after work every day. Three months later, the proportion of forward-moving sperm was directly up to the standard.

Dietary supplements: 

The growth of sperm needs nutrition, zinc, selenium, and vitamin E. These nutrients are the key. You can eat more oysters, pumpkin seeds, and lean beef to supplement zinc, which are the "power source" of sperm production; antioxidants in tomatoes and blueberries can protect sperm from damage; and nuts such as walnuts and almonds are rich in vitamin E, which can maintain the health of sperm membranes.

If you are free on weekends, cook a bowl of black bean and walnut porridge, grab a handful of black beans and soak them for half a day, cook them with rice until soft, and add some walnut pieces, which is simple and nourishing and more realistic than buying health care products.

Learn to reduce emotional pressure: 

Mental pressure is the "invisible killer" of sperm motility; the more anxious it is, the more difficult it is to improve, forming a vicious circle. When my friend first learned that he had asthenospermia, he was sad every day, and the index did not rise but fell when he was reexamined. 

Later, he followed his wife to learn meditation, listening to light music for 20 minutes before going to bed every day, slowly relaxing his mind, and then there was a significant improvement in his review.

You can also try to chat with your partner or cultivate a hobby. Do not "prepare for pregnancy" as a task; with a relaxed mentality, the endocrine will be more stable, and sperm can grow more securely.

With professional conditioning: 

With lifestyle adjustment and a symptomatic conditioning plan, the effect will be more obvious. Many people do not know that chronic inflammation of the reproductive system is also the "invisible killer" that drags down sperm motility. 

At this time, you can try the Diuretic and Anti-inflammatory Pill. This natural therapy approved by the national patent is the conditioning prescription of Dr. Li's clinic. It can help improve the microcirculation of the genitourinary system, reduce inflammatory stimulation, create a clean and healthy environment for sperm production, and enhance sperm motility.

III. A Unified Couple: Making the Healing Process a Loving Action

Fertility is never a matter of one person; the conditioning of asthenospermia and the participation of a partner will get twice the result with half the effort. Many men feel that this is a shame; they carry the pressure, but the effect is not good.

In fact, you can turn conditioning into a small agreement between husband and wife: take a walk together in the evening instead of brushing their mobile phones; go to the supermarket to buy food together on the weekend, and go home and make a nutritious dinner together; even sign up for a yoga class together, or go mountain climbing on the weekend. In this way, you are not alone in insisting, and the companionship and encouragement of your partner can greatly reduce the psychological burden.

Moreover, a good relationship between husband and wife and harmonious coexistence can improve the endocrine environment and enhance sperm motility. Just like a couple who used to quarrel about getting pregnant, they adjusted their lifestyle together and left half an hour of "no mobile phone time" every night to talk about each other's work and mood. Not only did the sperm quality improve, but the relationship was better than before.

Conclusion 

The sperm production cycle is about 72 days, so conditioning is not an overnight thing. Give yourself 3-6 months, insist on doing these daily things well, and cooperate with the doctor's treatment, and most people's sperm quality will be significantly improved. 

Don't think too much about asthenospermia. Start with a nutritious meal today and a walk in the evening. Adjust slowly. You will find that sperm motility is rising, and a good pregnancy is waiting for you not far away.