Low sperm count is one of the numerous causes of infertility in men. Low sperm count refers to an unhealthy condition that some men experience when they do not have appreciable amount of sperm in their semen.

Coupled with other sexual dysfunction in men, having a low sperm count decreases the odds that one of a man’s sperm will fertilize his partner's ovum, resulting in pregnancy.

CAUSES OF LOW SPERM COUNT
The causes of low sperm count are, but not limited to:
• Smoking;
• Exposure of the scrotum to excess heat;
• Stress;
• Lack of semen ejaculation;
• Hereditary factors;
• Obesity;
• Some sexually transmitted diseases (STDs);
• Some certain drugs and antibiotics that attack the sperm cells;
• Hormonal problems; and
• Unbalanced diets.

Five healthy lifestyles, which help to prevent low sperm count, are described below

1. Quit Smoking:
To quit smoking is one of the ways to prevent low sperm count. Tobacco smoking is a filthy lifestyle that has become common in this 21st century.
Researches show that millions of people around the world are strongly addicted to this most preventable bad habit. Tobacco contains toxic substances like ammonia, carbon monoxide, nitrogen oxides, tar, hydrogen cyanide, metals, arsenic and radioactive compounds which cause different diseases including low sperm count.

To quit smoking may be hard but not impossible and remember where there is a will there is a way. The smoker's body cells have become addicted to nicotine, and to quit smoking won't be easy, since withdrawal symptoms can be expected. There are several tips that can help to quit smoking

2. Avoid Overheating of the Testicles:

The overheating of the testicles will lead to a low sperm count, which is one of the numerous causes of infertility. The overheating of testicles may be caused by a number of factors including fever due to infections, saunas, hot baths, synthetic material and tight underwear, and sitting for long hours in a heated area. Avoiding the causes of overheated testicles is important to be able to prevent a low sperm count. Thus, a man should avoid hot baths, spas and saunas during the period he is trying to conceive offspring. Cotton and natural fiber underwear should be worn in place of synthetic and tight underwear.

Research revealed that men who sleep in waterbeds are up to four times more likely to suffer a low sperm count than those who prefer a traditional mattress. Regular bike riding and wearing tight clothing can temporarily cause an increase in testicular heat. Putting on looser clothing is recommended for men concerned with preventing low sperm count.

More so, exposure to heat over an extended period of time, such as in occupations like truck and taxi driving which involve long hours of sitting, may result in permanent infertility.

Another recent study cautioned young men to limit the time they use laptops on their laps after research results showed the heat from the battery might impair sperm production.

Men should also keep mobile phones off the pockets of their trousers or shorts while sitting or lying down to avoid the possibility for an irreversible damage of their sperm production. When future fertility is a major concern, men should seriously take into consideration the harmful effect of prolonged exposure to heat.

The best measure for a man to safeguard his fertility is to avoid overheated situations whenever possible.

3. Reduce Stress:

Stress is an emotional state that is caused when the ever-increasing demands of life events, whether physical or psychological, are greater than the ability to cope. High levels of stress cause serious health problems including low sperm count.

The following stress management techniques will help to prevent the likelihood of a low sperm count in men;
a) Meditate: Research suggests that daily meditation changes the brain’s neural pathways to be more resilient to stress. Meditation involves focusing attention on thinking in words, either loudly or silently, and letting any distracting thoughts out of the mind.
b) Breathe Deeply: Deep breathing slows the heart beat rate and lowers blood pressure, thereby reducing stress.
c) Smile: Lightening up the mood by social networking, watching or reading comics, and listening to jokes will help to reduce stress, hence prevent a low sperm count.
d) Exercise: All forms of exercise can ease depression and anxiety by helping the brain release relaxing hormones and by giving the body a chance to practice dealing with stress.
e) Be Glad: Striving always to be glad even in the presence of negative experiences will reduce stress. Being grateful for one’s good times nullifies depression and worries.
f) Rest: Sleep deprivation’s problems outweigh its advantages. Never try to induce sleeping through pills or drugs. Whenever a man feels tired or stressed, he should take a break and rest rather than trying to force himself to meet a target or demand. 8 hours deep sleep at night and 1 hour siesta during the day are recommended for absolute rest.

4. Maintain Healthy Weight:

Obesity and unbalanced diets are some of the causes of health problems including infertility (such as a low sperm count in men). Eating a balanced diet and regular physical exercise play an important part in maintaining a healthy weight, this is an important part of overall healthy living.

The following eating tips will help to prevent either obesity or underweight conditions;

a) Choose low-energy-producing foods: Consume less of alcoholic drinks and foods rich in saturated fats and sugars. Increase consumption of foods releasing fewer calories in proportion to their weight such as fruits and vegetables.

b) Choose satiating foods: Satiating foods tend to be rich in fiber. Fiber-rich foods increase in volume in the stomach as they retain water, hence produce a sense of satiety. Examples of these satiating foods include whole grain meals (cereals and bread), legumes, vegetables, seaweed, sweet potato, and some fruits, such as cherries.

c) Practise healthful dietary habits:
• Chew longer and slowly. It is a proven fact that taking time to chew all foods carefully, slower and longer will reduce the amount of food consumed, thus fewer calories.
• Do not eat between meals.
• Avoid anxiety and worry at mealtime, since this unconsciously leads to more consumption.
• Do not skip breakfast. Contrary to popular opinions, a solid breakfast prevents obesity, while a light one fosters it. A research study shows that eating a balanced breakfast can help maintain a healthy weight.
• Make breakfast and lunch the primary meals of the day, while eliminating supper or reducing it to a salad or a little fruit.

5. Do Not Get Thirsty:

Water is very significant for the optimum metabolism of a living cell. Every man needs about 4 litres of fluid everyday to prohibit dehydration of the body, and thus prevent low sperm count.

Sugary and alcoholic drinks should be avoided as they are unhealthy and high in calories. About 2 litres of healthful drinks such as water, yoghurt and fruit juices are recommended for men desiring to prevent low sperm count, and thus be fertile. When the weather is warm, as in summer, more volumes will be needed.