Increased sperm count and quality is vital in the reproductive process. It is essential in emitting a strong sexual presence for a man and is very important to fulfilling one's desire to make his wife pregnant. The volume and quality of semen released during ejaculation is needed to ensure conception. In order to fertilize an egg, a large amount of sperm is needed, often requiring hundreds of millions of live spermatozoa. For pregnancy to take place, one sperm cell must survive long enough to reach and fertilize the egg. Under natural circumstances, a man produces hundreds of millions of sperm cells each day. However, disruption of this complex male body process may occur due to unhealthy lifestyle and other medical reasons.
To improve sperm count and sperm quality, the readers should consider the following suggestions:
Eat right
A healthy diet is essential in maintaining sperm count and quality. Today's fast-paced lifestyle have made the consumption of healthy food and drinks more of a therapeutic measure for those who already have sickness or disease. Fast foods have taken the place of nutritious home-prepared food. In order to increase sperm count and quality, men should increase the intake of foods that contain the necessary vitamins and minerals.
Cut back on caffeine
Excessive drinking of coffee, sodas, and other beverages with caffeine may harm sperm production in the long run. Several medical studies show that drinking caffeine particularly in the form of coffee may decrease fertility. Drinking as much as a cup of coffee a day can decrease the chances of conceiving into half. Medical specialists advise the elimination of foods and drinks with caffeine for at least three months before trying to conceive. Make it a point to stay away or take these drinks in moderation and drink lots of water to increase sperm count and quality.
Cut back on the alcohol
Alcohol is potentially harmful to the health of sperm cells. It may have adverse effects on one's overall health and the same may apply to the life-giving characteristics of spermatozoa. Alcohol may decrease sperm count, increase abnormal sperm development, and reduce the proportion of motile sperm. Alcohol may also hamper the absorption of nutrients such as zinc, which is one of the most important minerals for male fertility.
Quit smoking
Smoking may increase the number of free radicals in the body which may damage many cells, including the sperm cells. It may reduce sperm count and motility, and increase the number of abnormal cells.
Avoid emotional stress
If one is mentally or emotionally stressed, there is a possibility that sperm count is below normal. This happens because blood gets routed to the vital organs like the lungs, heart, and brain in moments of stress. It is possible that the testes may lack nourishment when one is under chronic stress. Men ought to realize the importance of keeping a healthy body and a healthy mind.

Exercise
People who frequently exercise have more energy, less anxiety, better self-esteem, and increased testosterone levels. However, these activities should be done in moderation because too much or too intense physical training may cause fatigue and affect sterility.
As a general rule, individuals with low sperm count should visit doctors and other health professionals to determine the cause of the decreased sperm. Having a low sperm count or quality does not mean that one will not be able to father a child. It simply means that adjustments in one's lifestyle or habits should be done to improve the life of sperm cells --- which are actions necessary to ensure success in procreation.