I am a 31-year-old male, weighs 40 kg, I'm married, and I just tested semen analysis before 5 months, count-62. 4 mill/ml and motility of 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 the daily schedule follow, what eat, what should I do Please advise me.

Dr. M S HaqueSexologist38yrs exp

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Diet and nutrition: eat a balanced diet: include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Consume foods rich in antioxidants like vitamins c and e, zinc, selenium, and omega-3 fatty acids. Specific foods to include: zinc-rich foods: shellfish, beef, pumpkin seeds, and legumes. Selenium-rich foods: brazil nuts, tuna, turkey, and eggs. Vitamin c-rich foods: oranges, strawberries, kiwi, and broccoli. Folate-rich foods: spinach, lentils, and avocados. Stay hydrated: drink plenty of water throughout the day to maintain hydration. 2. Exercise and physical activity: regular exercise: engage in regular physical activity, including aerobic exercises, strength training, and flexibility exercises. Aim for at least 150 minutes of moderate-intensity exercise per week. 

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