To know about how to increase sperm count or motility, we should be knowing what sperm count and motility actually is?For that we should know the terms i.e Oligospermia and Asthenospermia.

Oligospermia: It is the amount of sperms present in a male body less than a usual amount which is less than 15 million sperm per Milliliter of semen.

Asthenospermia : We know that it takes the active sperm motility to fertilize an egg in the female’s body and Asthenospermia means fewer than 40% of the sperm are actively moving which makes it difficult to fertilize an egg and hence for infertility in men  low sperm count and motility is not a good sign for fertilisation.

Worldwide only 7% of men have low sperm count or motility. But in India the number is 72.1% of infertile Indian men having abnormal semen quality and male factor infertility contributing to nearly 50% of infertility cases.

What are the contributing factors for Low Sperm count and Low Motility Rate in Men

There are number of reasons to this low sperm count and motility rates in men:

Lifestyle factors: Smoking, Alcohol consumption, having packed and stale food, sedentary lifestyle,etc causes all the 7 dhatus(main tissues of the body) to not absorb well and are unable to absorb and metabolise enough nutrients from the food for a healthy, balanced and fertile body.

Obesity: Being overweight or obese is one of the direct and major causes of infertility.Excess body fat disturbs hormonal balance, increases heat around the testicular region, and affects testosterone levels, all of which impair sperm production and motility.

Obesity also increases oxidative stress, which damages sperm cells and further reduces fertility.

Environmental Factors: Ayurveda is based on the panchmahabhuta concept and that nature,universe and us all are made up of the same basic principles. Hence what corrupts the environment or nature is what corrupts us. Nowadays the environment is polluted with chemicals, global warming,etc which is not letting nature to be true to itself and is adulterated and that’s what is happening to us and being the most important cause for our declining health. The saptdhatus i.e the main tissues of our body are declining and not getting enough nourishment which leads to sperm declination. 

Stress and Mental Health: Stress being the number one outcome of today’s day and age, the lifestyle, the goals, the competition, the gist of being always at the top or to just feed the family and keep them happy is all creating Mental health issues. Mental health issues like anxiety, insomnia, loss of self worth, etc all create a body which does not work physiologically and makes the cells difficult to absorb nutrition better. Your gut is directly related to your brain and in terms of men with all the societal pressure of being something earning and making the family and not being able to speak about any issues to family or friends which makes their health suffer.

Nutritional Deficiency: All the above issues eventually lead to nutritional deficiencies. Whether it is issues about food being adulterated or having health issues that decrease our digestive fire i.e mandagni. Which creates nutritional deficiency and directly hampers Dhatu poshan and shukra dhatu goes through lack of absorption which makes poor semen quantity and quality.

Hormonal Imbalance: Hormones like testosterone, FSH, and LH play important roles in sperm production. Any imbalance due to lifestyle issues, obesity, stress, or underlying medical conditions such as thyroid problems or diabetes can severely reduce sperm count and motility.
Even mild hormonal disturbances can impact fertility.

How to Improve Sperm Count and Sperm Motility

Now that the major causes are understood, we can look at the natural and practical ways to improve sperm health. These methods include lifestyle changes, dietary improvements, Ayurvedic herbs, and healthy daily routines.

Healthy Lifestyle Practices

1. Quit Smoking and Limit Alcohol

Smoking damages sperm DNA, reduces motility, and lowers overall sperm count. Alcohol negatively affects testosterone levels and reduces the quality of semen. Avoiding these habits helps the body regain balance and improves natural fertility.

2. Increase Physical Activity

Regular exercise enhances blood circulation, boosts metabolism, and reduces obesity — all of which protect sperm health. Walking, yoga, and moderate workouts help balance hormones and reduce stress.

3. Avoid Heat Exposure

Avoid tight clothing, long hot baths, and keeping laptops on the lap. The testes need a cooler environment for sperm production; reducing heat improves sperm formation naturally.

4. Nutritional and Dietary Improvements

Eat Fresh, Home-Cooked Food

Avoid packaged, stale, and processed foods. Fresh foods help the seven dhatus absorb nutrients better and form healthy reproductive tissue.

Include Fertility-Boosting Foods

• Nuts and seeds (almonds, walnuts, pumpkin seeds)
  
• Fresh fruits (banana, pomegranate)
  
• Green vegetables
  
• Ghee and milk
  
• Whole grains
  
• Dates, figs, and raisins

Stay Hydrated

Proper hydration ensures healthy semen volume and better sperm movement.

Ayurvedic Herbs for Improving Sperm Count and Motility

Ayurveda offers several herbs known as Vrishya Dravyas that help improve the quality, count, and motility of sperm.

1. Ashwagandha

Boosts testosterone, improves vitality, reduces stress, and enhances sperm count.

2. Shatavari

Nourishes reproductive tissues and supports hormonal balance.

3. Kapikacchu (Mucuna Pruriens)

One of the best herbs for improving motility and semen quality.

4. Gokshura

Helps build strength, libido, and improves semen parameters.

5. Shilajit

Rich in minerals and fulvic acid, it enhances sperm count and overall energy.

6. Safed Musli

Strengthens reproductive tissues and increases stamina.

Yoga and Breathing Practices

Yoga improves circulation, reduces stress, and balances hormones.
Helpful asanas include:

• Vajrasana
  
• Paschimottanasana
  
• Bhujangasana
  
• Surya Namaskar

Pranayama such as Anulom-Vilom and Bhramari also support healthy reproductive function.

Final Words

Improving sperm count and motility doesn’t happen overnight, but with the right choices and consistent habits, real progress is absolutely possible. Small everyday steps—like eating better, sleeping well, staying active, and avoiding harmful habits—can make a big difference in your reproductive health. Every positive change you make today supports your long-term fertility and overall well-being.

Remember, everyone’s body responds differently, so be patient with yourself. If your concerns continue or you’re trying to conceive without success, don’t hesitate to reach out to a healthcare professional. Getting proper guidance can offer clarity and peace of mind.

Taking charge of your health is a powerful step—and you’ve already started by learning. Stay consistent, stay positive, and trust the process. Your body has the ability to improve when you support it the right way.