Suggest Treatment To Increase The Sperm Count And Motility

Hi, I have tested my sperm recently it says I have got only 11 million sperm per cmm... out of which only 5% are actively motile and 25% are sluggish motile rest are non motile... I have stopeed drinking and smoking almost before 6 months... what should I do to improve the count and motility.... I am worried if this is my because of my mastrubation... will this kind of abnormality happen if I simulate to orgasm but not ejaculate ...