5 Tricks To Keep Sperm Super

If you and your partner are planning a pregnancy, you may often wonder about the health of your sperm. Start by understanding the various factors that can affect fertility, to consider the steps you can take to help your sperm become 'super'.
Dr. Ponco Birowo Sp.U PhD, urology specialist from Jakarta Asri Hospital said there are three points to measure a man's sperm health. Sperm health is highly dependent on several factors such as, quantity, quality and motility (movement) of sperm.
As quoted by health.kompas.com, based on the quality, the guy is said to be fertile if in one ejaculation semen (sperm) that came out containing more than 39 million sperm. As for quality, sperm is said to be fertile if more than 4 percent of male sperm have normal shape and structure.

A normal sperm has an oval head and a long tail, where they work together to move toward the egg. As for large sperm, small, tapered head, bent or curly and a circular tail, tend to be difficult to fertilize the egg.
To reach the egg, the sperm must be able to move on its own - stretched and swam to reach and penetrate the egg. Someone said to be fertile when more than 40 percent of sperm move.
Ponco says that if a guy feels their sperm are unwell, there are simple steps you can take to increase sperm production to stay healthy like:

1. Consumption of multivitamins
   Taking multiple multivitamins daily such as vitamin E and C can help provide essential nutrients to optimize sperm production and function.
   "Vitamin E and C can improve blood circulation in the testes and stimulate the growth and division of sperm cells," said Ponco.

2. Eat lots of fruits and vegetables
   Eating lots of vegetables and fruit rich in antioxidants can help improve sperm health. Tomatoes, berries, strawberries, and grapes are an antioxidant-rich diet.
   "Varicocele occurs because there are free radicals. With us eating fruits and vegetables rich in antioxidants, these free radicals can be treated, "he explained.
   Ponco says that the dilation of the veins in the testicle sac (variocele) becomes one of the main causes of fertility disorders in men. The prevalence rate is quite high, as about 45 of the healthy guys in the world are experiencing this.

3. Manage stress
   Stress can interfere with certain hormones needed to produce sperm. Stress can also decrease sexual function.

4. Perform physical activity
   Doing physical activity (sport) regularly is not only good for reproductive health, but also promotes overall health. But remember, do not exercise excessively. Because if you exercise too much, you may experience temporary changes in hormone levels and decreased sperm quality.

5. Keep cholesterol
   Too much body fat can interfere with the production of reproductive hormones, which can reduce your sperm count and increase the percentage of abnormal sperm count.
   "Weight does not directly affect fertility, but cholesterol. If the body fat is too high blood circulation is also less good. Total cholesterol levels should be below 200, "he explained.