Spermatogenesis is the process by where the body produces sperm. The process begins when the hypothalamus in the brain releases gonadotropin releasing hormone which helps to stimulates the anterior pituitary gland to secrete luteinizing hormone (LH) and follicle stimulating hormone (FSH). These two hormones travel through the blood to the testes.An issue with any of these hormones may affect a person’s ability to make sperm and may slow the process.On average, sperm production takes 74 days from start to finish, but the process may be shorter or longer in individual males.Semen  releasing through ejaculation, and the normal semen volume ranges from 2 to 5ml per ejaculate. According to a 2010 World Health Organization study the normal parameters followed everywhere.

Natural ways to Increase semen volume

There is probably no way to increase semen volume by pills.

1.Work out  :

• • Working out is one of the most effective ways to increase your sperm count.

• • Regular exercise can increase your testosterone levels and semen quality.

• • Strength training is especially effective at boosting testosterone.

• • Too much exercise may actually lower your testosterone levels.Balance the exercise pattern.

• • Steroids should be avoided.Testosterone or anabolic steroids (used in bodybuilding) can lower sperm count.

2.  STRESS MANAGEMENT( Relaxing your mind and body):

• • Stress is unfavourable for your sex drive. 

• • High levels of the stress hormone cortisol can decrease testosterone, which is necessary for sperm production.

• • Meditation, exercise, and other stress-reducing techniques can help improve your sperm’s performance.

• • Too little sleep or too much sleep can make sluggish sperm.

• • Get seven to eight hours of sleep in night.

3.Quit the habits :

• • Cigarette smoking can reduce semen quality . It can also contribute to erectile dysfunction.

• • Avoiding tobacco usage might increase sperm count.

4. Drink less alcohol :

• • Avoid Heavy drinking  because it also can decrease testosterone and sperm quality.

• • Stay hydrated.

5. Keep away tight clothing :

• • Avoid tight cloths.For instanceBoxers are better than briefs.

• • Clothing that’s tight in the crotch can make scrotum too warm, which can limit sperm production.

6. Seek fenugreekand figs:

• • Fenugreek, an herb which increases testosterone level and sperm count.

• • Figs is one of the significant fruits for boosting sperm count.Figs lower triglyceride levels. Also, their potassium content helps regulate blood pressure and hypertension.

• • Dried figs contain high levels of phenol antioxidants, which helps in fighting against the damage caused by free radicals. They give amazing antioxidants and are rich in a wide variety of vitamins and minerals all of which will support increasing male Fertility. 

7. D-aspartic acid supplement :

• • This amino acid is found naturally in your body and helps regulate the male sex hormones that can boost testosterone production.

• • It can be taken in  supplement form, D-aspartic acid has been found to increase testosterone levels as well as sperm count and motility in infertile men.

8. Take ashwagandha:

• • Ashwagandha is an ancient Indian herb, which can boost testosterone, sperm motility, and sperm count.

• •  It can also relieve stress and reduce cortisol.

9. AVOID BIKE RIDING

 Bike driving should be avoided to increase sperm count and motility.

10. AVOID HOT WATER SHOWER :

 Hot water bath affects sperm count.

11. Get enough vitamin C :

• • Vitamin C boost immune system also can improve blood flow and ability to maintain an erection.

Natural sources of vitamin C:

• • Citrus fruits

• • Tomatoes

• • Potatoes

• • Kiwi

• • Broccoli

• • strawberries

• • Brussels sprouts

• • Cantaloupe

• • Red and green peppers

12. vitamin D deficiency :

 Vitamin D may help improve erectile dysfunction.

Sun is a natural source of vitamin D.

Vitamin D also can be added in diet.

• • Foods with vitamin D:

• • fish (salmon, herring, and sardines)

• • cod liver oil

• • egg yolks

• • mushrooms

• • cow’s milk

• • soy milk

• • orange juice

• • fortified cereals and oatmeal

13. Folate and zinc in diet :

• • Folate may impair semen quality.

• •  Zinc is also essential for sperm production ,andstudy suggests that low zinc levels are associated with low testosterone and low sperm quality.

sources of folate:

• • Avocado is one of the best sources of folate.

• • legumes

• • asparagus

• • leafy greens

• • bananas

• • eggs

• • citrus fruits

• • brussels sprouts

• • broccoli

14. BODY WEIGHT PLANNER (BMI) :

• • Higher number might lower your risk of conceiving.

• • Fat can eat up testosterone and decrease sex drive.

• • Men with a body mass index of 30 or higher have been found to have reduced sperm count and sperm movement.

• • Optimize weightby eating a well-balanced diet and exercising regularly.

15. Add antioxidants to your diet :

• • Antioxidants might improve your sperm count because they reduce oxidative stress (an imbalance of free radicals in your body that can lead to tissue and cell damage).

• • Men who choose more fruits and vegetables rich in antioxidants tend to have healthier sperm.

High antioxidant foods

• • Dark chocolate

• • walnuts

• • Pecans

• • Blueberries

• • Strawberries

CONCLUSION :

• •  if  concerned about sperm count.

• • Seek out a specialist who can assess your risk factors and check a semen analysis to advise on treatment options .

• • A reproductive endocrinologist and infertility specialist can help out.