Masturbation. Even my joints pains alot!

you need to reduce the habit of masturbation.. In diet things that can help you to make the good sperm quality are- 1.zinc- zinc was shown to raise testosterone and increase fertility. Zinc deficiencies are some of the most common deficiencies found in both men and women. The reason for this is that zinc can be damaged when foods are cooked or processed. So it is important to eat a diet that is at least 50% raw foods .sources of zinc are sesame seeds, raw pumpkin seeds, and green peas. 2. Folic acid- folic acid (in the B vitamin family) can boost sperm health. Folic acid is found in lentil beans (1 cup provides almost your entire daily needs.), asparagus, spinach, black beans, kidney beans. 3. B12- Has been shown to increase sperm counts. Many people are deficient in B12; Some foods rich in B12 are dairy and animal products 4. Vitamin C-Vitamin C protects sperm from oxidative damage. It will help to increase the quality of sperm .Some foods that are rich in vitamin C (and should be eaten raw) are papaya, bell peppers, broccoli, strawberries, oranges, kiwifruit, cauliflower 5. Eat only organic, Avoid soy foods, Eat one dark leafy green vegetable a day, Eat one dark leafy green vegetable a day, take NUTS daily 6. Drink plenty of water 7. Avoid dairy products or at least keep it to a minimum- You can replace milk with nutrient and protein rich nut milks.

By incorporating these tips into your daily diet you will begin to have more energy, create a stronger immune system as well as promote healthy fertility

masturbation should be done two times within 15 days.