Semen, also known as seminal fluid, is released by the male reproductive system during ejaculation. The fluid is a combination of fluids secreted by several glands of the reproductive system in males.
The three main glands that are involved in contributing to seminal fluids include the prostate gland, seminal vesicles, and bulbourethral glands (Cowper’s glands).
A decrease in semen volume leads to fertility problems, low sperm motility, ejaculatory disorders, and psychological distress due to feelings of inadequacy.
Semen production can be naturally increased by making several changes to lifestyle and habits. Keep reading to know How to increase semen production.
Ways to increase semen volume
Stay hydrated
Hydration has a crucial role in the health and volume of semen. Seminal fluid is primarily composed of water. Lack of adequate hydration causes a decrease in the semen volume.
Its reduction gives rise to fertility problems and the individual may not be able to conceive a child. To prevent the decrease in semen production, it is necessary to remain adequately hydrated.
According to some studies, men should consume up to 13 glasses of water per day, which is equivalent to 3.7 liters. Hydration will increase semen volume, and sperm motility, balance semen pH, and maintain the consistency of seminal fluid.
Consume a balanced diet
A well-balanced diet that is rich in nutrients, including zinc, selenium, vitamin C, vitamin D, and omega-3 fatty acids can support healthy sperm production and increase semen volume.
Foods that are good sources of such nutrients include leafy greens, eggs, nuts, seeds, fruits, vegetables, lean meats, and fish. Try to include more of these foods in your diet.
Get regular exercise
Performing physical activity regularly will be beneficial for improving your overall health. It will ensure your well-being. Physical exercises and movement boost blood circulation throughout the body, including the reproductive organs.
The hormone levels remain balanced because of daily exercising, which increases the semen volume and semen production.
Manage stress
Stress can have a negative impact on your fertility and hormone levels. During stress, a hormone called cortisol is released in the body. This hormone impacts the testosterone production. Since testosterone has a crucial role in sperm health and semen quality, a drop in its levels contributes to a decrease in semen volume.
It is essential to practice several stress-reduction techniques like deep breathing, meditation, yoga, and leisure activities that enhance relaxation. Such activities provide an outlet for stress.
Sleep adequately
You should aim for a quality sleep of around 7 to 9 hours every night. Poor sleep quality is associated with low semen volume and quality. Sleep deprivation can affect the health of the reproductive system, and cause hormonal imbalance.
Hormonal fluctuations can have a negative impact on the sperm and semen production. In general, it is essential to get sufficient sleep, which will improve your reproductive health and fertility.
Avoid excessive heat
Exposure to a hot environment such as hot tubs, hot showers, saunas, and tight underwear can increase the body temperature. Testicles require cooler temperatures to produce healthy sperm.
Naturally, the temperature inside the testes is low to support sperm health and production. Excessive heat can impact sperm production and potentiate the risk of fertility problems in males. This is why, you should try to avoid hot temperature exposure.
Kegel exercises
Kegel exercises are pelvic floor exercises that target the specific muscles present in the pelvic region and strengthen them. Such exercises involve contracting and relaxing the muscles of the pelvis.
Performing these exercises regularly boost the blood circulation in the reproductive organs. The increase in blood supply to the reproductive organs improves sperm health and semen production.
Limit alcohol consumption
Men who consume alcohol excessively may have low semen volume. It can have a negative impact on semen production. Alcohol may also cause low sperm count and experience difficulties with erection function.
It is necessary to consume alcohol in moderate amounts, or it is even better if you give up alcohol. This will ensure the long-term health of the reproductive function.
Quit smoking
Several studies have shown that smoking can have a detrimental impact on the sperm count. Chronic smokers are more likely to have low sperm count and their semen quality also declines with time.
Smokers are more susceptible to low semen volume in comparison to non-smokers. Besides, it might also contribute to erectile dysfunction because of vascular impairment.
One must stop smoking, which will cause an improvement in their reproductive health and vascular function. If you find it difficult to quit smoking, you can consult a healthcare professional.
