Foto. Romi Yusardi
Jeśli próbujecie począć dziecko, być może szukacie informacji o tym, jak zwiększyć liczbę plemników, aby zwiększyć swoje szanse na zajście w ciążę. Zdrowa liczba plemników jest niezbędna do płodności.
Aby móc zajść w ciążę, potrzebny jest tylko jeden plemnik i jedno jajeczko. Więc dlaczego liczba plemników ma znaczenie? Krótko mówiąc, zwiększa to szanse na udaną ciążę.
Dobrej jakości nasienie zawiera od 40 do 300 milionów plemników na mililitr. Za niską liczbę plemników uważa się od 10 do 20 milionów plemników na mililitr. Dwadzieścia milionów plemników na mililitr może wystarczyć do zajścia w ciążę, jeśli plemniki są zdrowe.
Czytaj dalej, aby dowiedzieć się więcej o liczbie plemników oraz siedmiu rzeczach, które możesz zrobić, aby poprawić zdrowie swoich chłopaków.
1. Schudnij
Jeśli masz nadwagę, utrata wagi, jest jedną z najskuteczniejszych rzeczy, które możesz zrobić, aby zwiększyć liczbę plemników. Badania wykazały, że utrata masy ciała może znacznie zwiększyć objętość, koncentrację i mobilność nasienia, a także ogólny stan zdrowia plemników. Stwierdzono, że zmiany w liczbie plemników są najbardziej znaczące u mężczyzn, którzy mają wyższy wskaźnik masy ciała. Więc jeśli masz dużą masę, nawet niewielka utrata wagi może pomóc.
Aby osiągnąć cele związane z odchudzaniem, porozmawiaj z lekarzem, który pomoże Ci zacząć. Możesz umówić się na wizytę u dietetyka, aby zmienić nawyki żywieniowe. Pomocna może być również praca z trenerem.
2. Ćwiczenia
Nawet jeśli nie musisz zrzucić wagi, pozostawanie aktywnym i prowadzenie zdrowego stylu życia może pomóc w zwiększeniu liczby plemników. Jedno z badań odkryło, że podnoszenie ciężarów i ćwiczenia na świeżym powietrzu mogą pomóc w zachowaniu formy plemników bardziej, niż inne rodzaje ćwiczeń. Zastanów się nad włączeniem tego rodzaju czynności do swojej rutyny.
3. Suplementacja
Niektóre rodzaje witamin, w tym witaminy D, C, E i CoQ10, są ważne w utrzymaniu dobrego zdrowia plemników.
Jedno z badań wykazało, że codzienne przyjmowanie 1000 mg witaminy C może pomóc w koncentracji i mobilności plemników u mężczyzn. Ogólna liczba plemników nie ulegnie poprawie, ale plemniki mogą stać się bardziej skoncentrowane i poruszać się bardziej efektywnie. To może zwiększyć Twoje szanse na pomyślne poczęcie.
Inne badanie zauważyło mniej udanych wskaźników ciąż wśród par, w których mężczyzna miał niski poziom witaminy D. Potrzebne są dalsze badania, aby zrozumieć związek między tą witaminą a płodnością, ale wydaje się, że istnieje korelacja.
4. Unikaj używek
Niska liczba plemników i ich słaba jakość została powiązana z osobami z historią:
- intensywnego picia – czyli picie dwóch lub więcej napojów alkoholowych dziennie
- używania wszelkiego rodzaju tytoniu
- zażywania nielegalnych substancji, w tym kokainy i sterydów anabolicznych
Jeśli używasz którejkolwiek z tych substancji i masz problemy z rzuceniem palenia, porozmawiaj ze swoim lekarzem. Mogą polecić programy, które pomogą uporać się z problemem.
5. Sprawdź swoje środowisko
Zastanów się nad zmianą ubrania i wzięciem prysznica tak szybko, jak to możliwe, jeśli byłeś narażony na:
- metale
- rozpuszczalniki
- pestycydy
- środki do usuwania farby
- odtłuszczacze
- kleje lub farby bezwodne
- inne substancje zaburzające gospodarkę hormonalną
Te toksyny mogą wpływać na liczbę plemników. Jeśli jesteś narażony na którekolwiek z tych rzeczy z powodu hobby, rozważ jego wstrzymanie do czasu pomyślnego poczęcia.
Praca, która naraża cię na nadmierne ciepło lub promieniowanie, a nawet ekstremalny siedzący tryb życia, może również wpływać na liczbę plemników.
6. Dopasuj swój rower
Jazda na rowerze może być związana z niską liczbą plemników. Jazda przez ponad pięć godzin tygodniowo wiąże się z niższą koncentracją plemników. Sprawdzenie roweru pod kątem prawidłowego dopasowania (szczególnie siodełka) może pomóc.
7. Noś luźną bieliznę
Utrzymywanie plemników w odpowiedniej temperaturze i umożliwienie odpowiedniego przepływu powietrza do moszny może pomóc w utrzymaniu odpowiedniego środowiska dla zdrowych plemników. Jeśli nie czujesz się komfortowo w bokserkach, wybierz bawełniane slipy zamiast syntetycznych.
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