Has your doctor or your woman told you that you need to improve your sperm? Don’t be insulted. What they are talking about is the sperm count, or the number of sperm that are released when you ejaculate. This is something that few men think about, because a high or low sperm count has no bearing on the quality of the sex. You need natural ways to improve sperm counts.
你的医生或伴侣曾经告诉你需要改善你的精子质量了吗？不必觉得是受到了侮辱。他们正在谈论的是精子数，即你射精时释放出精液中精子的含量。很少有男性会考虑这些事情,因为精子数高或低与性生活质量无关。不过，你仍需要用自然的方式来提高精子数。

Why You Need to Improve Your Sperm
你为什么要提高精子数？

If your partner wants to have a baby, you need to improve your sperm count. When the sperm count is low, your chances of conceiving are slim. The higher the sperm count is, the more likely a pregnancy is to occur. Other than this, having a low sperm count really doesn’t matter at all.
如果你的伴侣想要一个小孩，你就需要提高你的精子数。当精子数很低时，怀孕的机会就很小。精子数越高，怀孕的几率就越高。抛开怀孕，精子数低确实没有任何影响。

10 Ways to Improve Your Sperm Count
10个方法助你提高精子数

1. Get Lots of Exercise. When your body is in good shape, so is your sperm count.
1、勤锻炼。当你身体有一个健康的体态时，精子数也处于良好水平。

2. The Three Day Rule. Wait three days between ejaculations. Ejaculating too often significantly lowers the count.
2、三天原则。两次射精时间间隔三天。频繁射精会极大的降低精子数。

3. Eat a Balanced Diet. Avoid spicy foods, and load up on the vegetables to raise your sperm count.
3、平衡膳食。避免辛辣食物，多吃一些有助于增加精子数的蔬菜。

4. Improve Your Blood Circulation.
4、改善血液循环。

5. Avoid Heat. Heating up the testicles definitely lowers the sperm count.
5、防热。睾丸受热确实会降低精子数。

6. Do Away with Bad Habits. Smoking, drinking, and drugs all play a role in the count of your sperm.
6、戒除坏习惯。无论是抽烟、喝酒i还是吸毒，都对你的精子数量有影响。

7. Have Sex in the Morning. This is the time of the day when your sperm count is at its highest.
7、早上做爱。早晨是你一天中精子含量最高的时候。

8. Reduce Stress. Stress affects all body systems, including your reproductive system.
8、减压。压力影响所有身体器官，包括你的生殖系统。

9. Try Natural Supplements. There are many supplements available with natural ingredients that will boost your sperm count.
9、试着用一些天然的补品。有许多人们正在使用的天然补品，可能会增加精子数量。

10. Lose Weight. If you have too much body weight, your sperm count will be lower. As you lose weight, the count goes up.
10、减肥。如果你太肥胖了，你的精子数就会降低。随着你体重减轻，精子数量会升上来。

Foods that Boost Your Sperm Count
一些可以促进精子增加的食物

We shouldn’t be surprised to find that the foods that we eat for general good health are the same foods that account for healthy sperm. These foods include oatmeal, fish, fresh berries – especially blueberries, and fresh fruits and vegetables, including beans of all varieties.
毋庸置疑，那些对身体总体有好处的食物通常与那些对精子健康食物是一致的。这些食物包括燕麦片、鱼、新鲜的草莓——特别是蓝莓，新鲜的水果和蔬菜，包括各种豆类。

You can eat all manner of fresh fruits and vegetables, but two fruits that you should especially enjoy and consume when trying to boost your sperm count are tomatoes and watermelon. Dairy products may also be consumed, and can offer aid, but you should switch to the low fat versions of these products, including low fat yogurt.
你可以吃各种类的新鲜水果和蔬菜，但是当你试图提高精子数时，两类水果你应该特别钟爱和多多进食，它们就是西红柿和西瓜。乳制品也要进食，有助于精子数提高，但是你应该转向低脂肪含量的给类食品，包括低脂酸奶。

Food to Avoid
应避免的食物

If you are trying to boost your sperm count, you will do well to avoid all alcohol consumption. However, consuming a glass or two per day won’t damage your sperm to the point where pregnancy cannot occur. You should also avoid all red meat – in any quantity, regardless of how lean the cut is. Just as you would in an effort to improve your health, you should avoid foods that are full of bad fats as well.
如果你正试图增加精子的数量，你最好避免摄入任何含酒精的食物饮料。尽管一天喝一、二杯不会损坏太大，以致于不能怀孕。你也应尽量避免进食任何量的各种“红”肉，无论切片多么薄。正像你试图尽力改善你的健康，你应该避免进食任何含有"坏“脂肪的食物。

Why Sperm Count May Be Low
为什么精子含量会低

Sperm count can be low for a wide range of reasons. Wearing tight underwear can cause your sperm count to go down. You could also have an infection that has an effect on your sperm count. If you ejaculate frequently – whether it is through sex or masturbation, your sperm count will be lower.
精子含量会低，原因是多方面的。穿紧身内衣可能导致精子含量下降。自身感染也会对精子含量有影响。如果你射精太频繁，无论是通过性交或是手淫，精子含量也会降低。

Certain drugs and other substances can also affect your sperm count. Check with your doctor about medications you are taking, and also avoid smoking and drinking too much. Also, steroid use and illegal drug use should be avoided.
某些药物或不明物质也会影响精子数。让你的医生检查一下你正在使用的药物，也要避免过量吸烟和饮酒。此外，甾体激素类使用和违禁药物使用也应当避免。