Author: Dr. Vaani Mehta

MBBS, MD (Obstetrics and Gynecology), FRM (Fellowship Reproductive Medicine),

Fertility Specialist, Sector 43, Chandigarh.


         Sperm count and motility are pivotal markers of male fertility. According to Dr Vaani Mehta, MBBS, MD (Obs and Gynae), FRM (Fellowship Reproductive Medicine) Fertility Specialist, A robust sperm count, and agile motility increase the likelihood of a sperm reaching and fertilizing an egg. Lifestyle factors play a significant role in nurturing sperm health, offering a realm of natural solutions to bolster fertility.

Exercise and Weight Management: A fit body fosters fertile grounds for sperm production. Regular exercise not only keeps the scales in check but also escalates testosterone levels, which, in turn, augments sperm count and motility. A harmonious balance is key, as excessive exercise can swing the pendulum the other way, potentially impairing sperm health. Adopting a well-rounded exercise regimen that meshes with your lifestyle and body type can pave the way to enhanced fertility.

Healthy Diet: The saying, “You are what you eat,” resonates profoundly when it comes to sperm health. A diet rich in antioxidants combats oxidative stress, a known adversary of sperm count and motility. Foods brimming with Vitamin C, Vitamin E, and zinc should grace your plate frequently. However, certain foods could be detrimental to sperm health. For instance, excessive consumption of soy products and high-fat dairy products might potentially be unfavorable. A balanced diet is your ally in the quest for improved sperm count and motility​.

Sleep: In the realm of fertility, sleep is a silent nurturer. Adequate sleep is correlated with higher levels of testosterone, a hormone instrumental in sperm production. Establishing a regular sleep schedule and ensuring 7-9 hours of restorative sleep nightly lays the foundation for optimal sperm health​.

Lifestyle Modifications: Smoke and alcohol are known nemeses of sperm health. Curtailing smoking and moderating alcohol consumption can lead to significant improvements in both sperm count and motility. Stress, too, is a formidable foe. Embracing stress-reduction techniques like meditation and yoga can usher in a calm conducive to improved fertility. Additionally, staying hydrated and avoiding situations that lead to overheating of the testicles, like prolonged hot baths or tight clothing, are prudent steps toward fostering sperm health.

Supplementation: The world of supplements offers a spectrum of options to enhance sperm health. Common supplements include fenugreek, maca root, and coenzyme Q10. However, a word of caution is warranted here. Before embarking on a supplementation regimen, a consultation with healthcare professionals is imperative to ensure safety and efficacy.

Medical Consultation: A dialogue with healthcare professionals can provide personalized advice and further insights into nurturing sperm health. They can guide you on the right path toward improving sperm count and motility, ensuring a safe and effective approach.


Enhancing sperm count and motility naturally intertwines with embracing a healthy lifestyle. A balanced diet, regular exercise, adequate sleep, and sensible lifestyle choices are the keystones of fostering fertility. By adopting a holistic approach, individuals can significantly elevate their prospects of improved fertility, stepping closer to the cherished goal of parenthood.

For more information and to track your IVF journey, check out the MH IVF Calendar. Stay informed, stay empowered.

If you wish to get in touch with Dr. Vaani Mehta, please book your appointment here.

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