I am a 31-year-old male, weigh 40 kg, I'm married, I just tested semen analysis 5 months, and count 62. 4mill/ml and motility 66% it's good for a pregnancy to conceive, actually I want to increase my semen count, 140-145 mill/ml, and motility to 70%, so what is my daily schedule follow, what do eat, what should I do please advice me, suggest me on full details.

Dr. M S HaqueSexologist38yrs exp

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Daily schedule and lifestyle changes: **1. ** diet and nutrition: eat a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Consume foods high in antioxidants, such as berries, nuts, and green tea, to improve sperm health. Include sources of zinc (e.g. Lean meat, seafood, nuts, seeds) and selenium (e.g. Brazil nuts, fish, eggs) to support sperm production. Stay hydrated by drinking plenty of water throughout the day. **2. ** exercise and physical activity: engage in regular physical activity, such as brisk walking, jogging, or weight training, to maintain a healthy weight and improve overall health. Avoid excessive and intense exercise, as it may have a negative impact on sperm production. **3. ** sleep: aim for 7-9 hours of quality sleep each night to support hormonal balance and overall health. **4. ** stress management: practice stress-reduction techniques, such as meditation, yoga, deep breathing exercises, or hobbies you enjoy, to reduce stress levels. 

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