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Lifestyle and How It Affects Your Sperm Count

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Lifestyle and low sperm count

A healthy lifestyle comes with a lot of blessings in disguise. It means a fitter you mentally and physically and one of the undermining factors that you benefit from here is a healthy and qualitative sperm count. Unfortunately, with the advent of the Internet era, a lot has changed. Lives have become hectic, leaving barely any room for rejuvenation. The result is lethargy before the ends, tempers flaring, weights increasing and all in all – a recipe for disaster. Poor sperm count is attributed to the above factors. Here’s how your lifestyle affects the same-

Lack of exercise

lack of exercise

In simple terms, lack of exercises leads to weight gain and obesity. Both of which are hindrances when it comes to sperm quality and quantity. Research shows that obese men tend to be less fertile as compared to men who exercise on a regular basis and are healthy and fit. On the other hand, if you are exercising at least 4-5 times, your sperm count is expected to be on the higher side.

Tip- Make sure that you take out 30-40 minutes a day to exercise. Be it climbing stairs, playing soccer or just a walk. Exercises also release endorphins in the body, which helps you feel happier.

Stress and Anxiety And Depression

depression and anxiety

With hectic lives comes stress and anxiety. There’s always the peer pressure of doing well financially, somebody else getting a promotion over you and not really being able to provide yourself with luxuries you wanted in spite of a 14-hour working day. The end result is too much of stress followed by anxiety, which eventually leads to depression. This is again a combination that creates havoc on the mind and body. You tend to have less of sex with your partner, your happy-hormones or endorphins hide away and you are just tired all the time. Such psychological pressure on the mind eventually affects your body too and results in extremely low sperm count.

Tip- Try to take out 5 minutes a day to meditate and relax. Go for a holiday and make sure your weekends are just spent on rejuvenation and not fret about what’s to be done on Monday.

Alcohol and Smoking

alcohol and smoking

Along with the intense damage it causes to your lungs and liver, both these are habits take a toll on your sperm count too. Studies reveal that 5 drinks in a day leads to a sharp drop in sperm count as compared to men who don’t drink. Heavy smokers are also known to have very poor quality sperm as compared to those who don’t.

Tip- Become a social drinker and opt for nicotine patch to get rid of your smoking habit. If you are trying to bring a life into this world, at least take the first step by making his/ her home a better place.

Non-Existent Sex Life

no sex life

The above lifestyle habits result in a non-existent sex life. But did you know that even sex counts as a good form of exercise and can help you burn up to 300 calories. Also regular sex helps in boosting sperm count and keeping quality in check-

Tip- Make time for it. There’s no two ways about this.



Combining all of the above habits and lifestyle instances, you would definitely be needing high doses of medication. Obese people are more prone to cardiovascular issues, smoking causes lung problems and so on. Basically medications are bound to be a part of this poor lifestyle scenario. They contain hormones that not only have an impact on your fertility but it also disrupts your sexual desire.

Tip- There’s not much of option here unless you completely change your lifestyle. Eating healthier, living naturally and also adapting changes to stimulate a psychologically and physically healthier you!

On the whole, you just have to ensure that you spend a little time exercising, doing things that you like and spending time with your loved ones. It is a combination that works towards healthier, happier you!

posted Feb 23, 2016 by Dr Alok

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I recently read an article on how achieving certain 'societal status' affects fertility. Along with the above reasons, I think even that is one of the strong contenders for infertility.
Please read that article here -

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+1 vote

low sperm count


Attributed to factors like poor health, genetics, lifestyle, etc. low sperm count is a hindrance for fertility. But the good thing is that ayurveda might have a cure for the same. Since ancient times, these ayurvedic treatments are known to provide solutions for fertility issues in both men and women. There are many secrets from the ayurveda kitchen that are known to boost your sperm count and ensure that you have a better chance at starting a family. The normal sperm count is usually 20 million per millilitre of sperm. If this count gets lower than 15 million, you have risks of infertility - often referred to as low sperm count.

Maca Root

maca root


Maca root of the black plant variety is known for boosting your sperm production along with motility. It is a herb that is known for balancing your hormones. Have about 1-2 spoons of this root powder everyday, twice a day. This should taken with a glass of water, juice or even with your milk.

Ashwagandha or Indian Ginseng

indian ginsent

According to a recent study by the Evidence-Based Complementary and Alternative Medicine association it was seen that the root of Ashwagandha and its extract were known to boost sperm count drastically. In fact, in some people who were given the doses thrice a day of about 200 grams per dose, there was a visible difference in the sperm count in less than 90 days. You have to take about 1/2 teaspoon of the ashwagandha powder with warm milk twice a day. Do this at least for 3-4 months. Another alternative here is to have the root extract after consulting and ayurveda specialist.

Panax Ginseng



Panax ginseng is often referred to as Korean ginseng and though it is a traditional Chinese medicine, it is also available in India easily. Known to increase testosterone levels along with sperm count, this herb is known for benefiting your erectile functions as well. You can have the 500 mg capsules 1-2 times a day for about 3 months.




In the world of ayurveda, garlic is known as a secret ingredient for many different kinds of health issues. It works as a natural aphrodisiac(nutrient which increases sexual desire) giving sperm production a boost. Garlic is high on allicin that also helps to increase endurance of the sperm. While improving coruscation of blood and boosting your immunity, garlic is a great solution for this problem. You can swallow 1-2 cloves every morning or just have more of crushed, raw garlic in your diet.

Tribulus or gokshura



Tribulus terrestris or gokshura is another ayurvedic remedy that is known for increasing your hormonal production, thus improving your overall sperm count. According to research, it is also known for its aphrodisiac properties. Have 1-2 capsules of 500 mg of this herb twice a day to see visible results.

Asphaltum or Shilajit


Shilajit is another popular ayurvedic herb that is known for increasing the male libido along with boosting the sperm count. In ancient ayurveda, this herb had been used on men for improving stamina, endurance and vigor too. Since it benefits both the mind and body, it is known to restrain the problem of faster ejaculation, erect dysfunction and also also low sperm count. You can get this herb from ayruvedic stores and have it in a powdered form. About 1 small teaspoon a day or even a capsule of 500 mg.

Though these are ayurvedic remedies, without side effects - you should consult a physician before commencing on the same.


Image sources 

Low sperm count - Alwaysayurveda

Maca root - vegkitchenofindia

Ashwagandha - organicfacts

Panax ginseng - anabolicmen

Garlic - garlic

Gokshura - ayurveda24

Shilajit - Iamshaman

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male infertility

Along with the hectic and fast-paced lives that most men lead these days – stress, anxiety and lack of a balanced and nutritious diet does affect your food count. But what a lot of people don’t really know is that some foods are more prone to lower your sperm count as compared to others. Based on research and studies over the years, it shows how certain foods are blamed for reducing the sperm count and quality – in spite of having immense heath benefits otherwise-


1. Soy Products

soy products

Yes soy has its share of high proteins and is ideal for women who are suffering from menopausal issues and boosts their fertility. But on the contrary, for men it is a bane. Having too much of soy-based products, be it milk, cheese, etc. can result in hormonal imbalances, which in turn could also have an affect on your sperm count. You can eat the same in moderate amounts but don’t go overboard on exclusive soy diets.


2. Aerated Drinks

aerated drinks

In simple terms, the excessive amounts of sugar content in all of these soft drinks or so called aerated drinks leads to infertility. Basically too much of sugar leads to insulin resistance and this in turn is known to lower fertility rates. Also, there’s a powerful pesticide used in corn fields known as Atrazine, which is used in corn syrups that flavor these drinks. So consuming too much eventually leads to lower sperm count.


3. Too Much Processed Foods

processed foods

There’s nothing more than the convenience of having canned food. After all, for a bachelor pad, these foods are a boon to avoid cooking and are basically no-fuss. But the BPA found in canned foods, which is a chemical is highly detrimental to your fertility health. BPA is known for lowering the quality of the sperms along with reducing their numbers. Unless the FDA does not certify a product, avoid eating it. And on the whole, opt for fresher food forms instead of canned options that are also high on the sugar content.


4. Fatty Foods

fatty foods

There’s something about men and beer and red meat. Apart from a potbelly, this is a disastrous combination for your fertility levels. The high levels of fatty acids in the red meat is known to create health issues for men along with affecting their sperm quality too. On this note, even trans fatty acids are known to hinder with spermatogenesis. High levels of TFA in men are known to reduce your sperm quality drastically.


5. Caffeine


An energy booster that is known to help your perk up on days when you are down sadly is a known contributor to reduce your sperm count too. Basically too much of the caffeine from your coffee or tea can make the sperms go a little jumpy. Moderate amount of the same will not have any adverse effect though. So try to stick to not more than 2-3 cups a day.


6. GMO foods

GMO is basically genetically modified organisms that are used in high amounts for all kinds of vegetables, fruits, cereal, etc. production. But it is also a highly contributory factor to reduce your sperm count. Too much of GMO based foods reduce sperm count drastically. So try to eat more of organic food variations where possible.


7. Alcohol


Again, be it beer, whisky, wine or any other kind of alcohol, all of them come with their share of some pros and cons. And here the con is that everyday alcohol consumption is known to lower the production of testosterone in the body. Again, moderation is the key here so ensure that you don’t overdo the drinking, especially in combination with fatty foods.

+2 votes


It is true that at times there is nothing we can really do about a lot of diseases. But diabetes is not really one of them. Research has shown that healthy lifestyle changes could be a preventive measure against diabetes. And if you have it already, alternating your lifestyle pattern could help you control it to a great extent. Here are some ways to manage the same by altering your way of life-


Go for regular medical check ups

body weight and fat

You really cannot just keep sitting at home and complain about symptoms of blurred vision or frequent urination at night. You are so busy at work that in spite of that boil being on your underarm for more than 2 weeks, you don’t have time to visit the doctor. The first lifestyle management habit here is making a conscious effort to check your sugar levels and watch out for these symptoms. Doing so will help you know where you stand - especially in keeping sugar levels in control.


Reduce body fat and weight

Obesity is one of the key players and contributors for diabetes. Starting from high fat content to sedate lifestyles and being overboard on that BMI are primary factors here. The first thing you have to do is reduce and manage your weight and fat.

  • Get up earlier by 30 minutes and head for a walk. Alternatively, do yoga at home, strength training, take a zumba class or do whatever cardio exercise that gets your heart rate up. That’s the only way to lose weight and fat.
  • Also adopt a more active way of living. Walk when you can stand and keep moving through the day, instead of being a couched potato. Take the stairs instead of the elevator and keep getting up from your seat every 30-40 minutes. Sit back again after a break.

Diet Changes

diet changes

No weight or fat loss plan is complete without diet changes. Considering you don’t want to be dependent on that insulin injection all your life, here’s what you can do-

  • Switch to green and plant fiber along with lentils. Refuse red and heavier meat forms. Higher the fiber levels, the lower your sugar levels.
  • Have less of trans fats that are all referred to as hydrogenated fat or saturated fat. Switch to avocado, nuts, yogurt, etc. instead.
  • Sugar in all processed forms should be avoided. Including alcohol and drinks. You can have natural sugars in the fruits, even like mangoes but in moderation
  • Drink at least 10-12 glasses of water a day - and no it will not make you urinate more at night. Just reduce water intake post evening.
  • Sleep for about 7-8 hours a day. Chronic sleep deprivation has a direct impact on your diabetic sugar levels, making it shoot up.
  • Eat smaller but more frequent meals. Fasting for too long is not recommended for diabetic people because it can a sugar spike or fall.
  • Avoid all kinds of processed foods because they are high in artificial sweeteners, preservatives and even sodium, which is not healthy for even regular people. And with diabetes, it causes all kinds of problems for your system.

Image source main ; regular check ups ; diet ; weight loss

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