In 2017, a paper published in the journal Human Reproduction Update concluded that over the past 40 years, men’s sperm counts have dropped more than 50% in Western countries. While the reasons behind the decline are difficult to pinpoint, scientists believe our sedentary lifestyles and obesity problem could be the contributing to the problem. All kinds of factors play a role in sperm health from the environment a man lives in, to what he eats and even his mental health. But men can boost their overall sperm health and get those little swimmers moving fast.

Ways to Increase the Sperms in Men

1 Eat the Right Foods: Guys who eat produce that is rich in antioxidants have higher concentrations of sperm. Antioxidant-rich foods include berries, prunes and grapes. Try adding blueberries to your breakfast as they offer about 9000 antioxidants per cup. Studies have also shown that vitamins C and E can also improve sperm shape.

2 Limit Alcohol Intake: Experts recommend not to have more than three to five drinks a week. A damaged liver can’t remove toxins from your body – toxins that can also destroy sperm cells. Excessive alcohol hastens the conversion of testosterone to estradiol – the primary female sex hormone.

3 Reduce Weight: A study found that overweight or obese guys had lower sperm count and decreased motility compared to men with lower BMIs. Exercising is important to maintain a healthy weight. Another study also found a link between obesity and a lower volume of semen, sperm count and greater sperm defects.

4 Keep Them Cool: The testicles need to maintain a temperature about two degrees Celsius cooler than core body temperature. Men should also avoid hot tubs as they could increase the temperature of your testicles, which could reduce how sperm is produced.

5 Avoid Tight Underwear: Wearing tight underpants could lead to your testicles becoming overheated which could wreak havoc on your sperm count. Loose boxers or boxer briefs are good options.

Guys who have less than 15 million sperm per millilitre of semen are considered to have low sperm count. Having sex more frequently or less frequently with long periods of abstinence can result in a lower sperm count and decreased sperm motility. Overexposure to certain environmental elements such as chemicals, pesticides and heavy metals can also affect sperm health.

(The above story first appeared on LatestLY on Jun 18, 2018 09:18 PM IST. For more news and updates on politics, world, sports, entertainment and lifestyle, log on to our website latestly.com).