6 Natural Ways to Stronger Swimmers

Let’s talk sperm. Sperm health is assessed through a semen analysis, which evaluates sperm count (how many there are), motility (how well they move) forward progression, (how well they swim forwards), morphology (the size and shape) and some other factors. Lifestyle factors can pack a punch when trying to improve the health of these little guys. Here are 6 research- backed lifestyle factors that help make better, faster, stronger sperm. 

1.    Sleep 7-8 hours a night

Sleeping less than 6 hours or more than 9 hours a night regularly is associated with poor sperm health, and can even increase anti-sperm antibodies! These antibodies are in the semen, putting the sperm under attack and lowering the number of healthy sperm.

2.    Keep your laptop off your lap 

Just 4 hours of a wifi connected laptop on a guy’s lap can significantly reduce sperm motility (ability to swim) and increases DNA fragmentation. 

3.    Boxers over briefs

Body heat. Boxers allow for room to breathe, and keep body heat from overheating sperm. A Harvard study showed that men who most frequently wore boxers had significantly higher sperm concentrations and total sperm counts when compared with men who wore other forms of underwear. 

4.    Veggies (Suprise, Surprise)

We all know that vegetables are good for you, but here we’re focusing on the ones that have beta carotenoids and lycopene. Think dark leafy greens like spinach and bright orange veggies like carrots. Beta carotenoids have been shown to improve sperm motility, and lycopene improves sperm morphology.

5.    Walnuts are your friend

Just adding ¾ cup of walnuts to a typical Western style diet for 12 weeks has been shown to improve semen vitality, motility, morphology and protects DNA. It also raises healthy Omega 3 fatty acid levels. These are an easy addition to granola, trail mix, or eat ‘em all by themselves!  

6.    Less Meat, More fish

Processed red meats (specifically hamburgers, hot dogs, bacon, and sandwich meats) are negatively associated with sperm morphology. Eating fish and shellfish instead of processed meats improves sperm count and morphology. 

While we’re talking about fertility friendly lifestyle changes, check out this one that’s so important for healthy female fertiltiy.

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