Healthy Habits and Lifestyle Changes
A healthy lifestyle and habits can contribute to healthy semen production. The following are some tips to help you maintain a healthy lifestyle for improved semen quality:1.\tReduce stress: High levels of stress can negatively impact sperm production. Engage in stress-reducing activities such as meditation, exercise and deep breathing.
2.\tAvoid smoking and drinking: Smoking cigarettes and drinking excessively can lower the quality and quantity of your semen, so try to cut back or quit entirely.
3.\tExercise regularly: Regular exercise can improve blood flow and oxygen delivery throughout the body, which helps boost semen production over time.
4.\tEat a nutrient-rich diet: Eat a well-balanced diet that includes foods high in vitamins C, E, and zinc. Research shows that men who consume these nutrients experience an increase in sperm count and better overall sperm health.
Natural Supplements and Herbs to Boost Semen Production
Certain natural supplements and herbs are thought to enhance semen volume and quality. Some of the most popular herbs and supplements include:1.\tL-arginine: An amino acid that promotes the production of nitric oxide in the body. This, in turn, increases blood flow throughout the body, which may improve semen production.
2.\tMaca root: A superfood that's rich in nutrients and antioxidants that enhance overall sexual health and improve semen quality. Maca root is especially popular among bodybuilders and athletes for its ability to boost physical performance, strength, and stamina.
3.\tTribulus terrestris: An herbal supplement that’s traditionally used in Ayurvedic medicine to boost libido and improve overall sexual health. Studies have found that Tribulus can improve sperm count and quality, which leads to better semen production.
Kegel Exercises for Better Ejaculation Control
Kegel exercises, also known as pelvic floor exercises, are often recommended by doctors and sex therapists to improve overall sexual health, including semen production. Kegels help strengthen the muscles that control ejaculation, so you can achieve better control over your orgasm and ejaculation. To perform Kegels, follow these simple steps:1.\tLocate your pelvic floor muscles: These are the muscles you use to stop the flow of urine midstream or the muscles that you use to “hold in” gas.
2.\tContract and hold: Contract your pelvic floor muscles and hold for 5-10 seconds, then release.
3.\tRepeat: Repeat this process for 10-15 repetitions, 3-4 times per week.