Nutrition Lifestyle and Male Fertility: Part 2

 

The Do’s and Don’ts of Male Fertility

As well as a diet consisting of too much saturated fat affecting sperm concentrations and quality, and the continued links between obesity and fertility problems in men, when advising on how to improve diet and lifestyle factors that may be beneficial to male fertility a number of important areas should be considered:

Don’ts

Alcohol: The Mineral Zinc is found in large quantities in sperm as it helps with sperm formation of it’s cells outer layers and importantly of the tail of the sperm. Alcohol massively inhibits the bodies absorption of Zinc and thus can lead to an increase in abnormal sperm quality and without proper tail formation, an inability to fertilize the egg as a strong well formed tail is needed to penetrate the egg, excess alcohol for males can affect this important function in male fertility.

Men wishing to start a family should consider their alcohol intake, and if starting a family is important to them, considering stopping alcohol maybe well be beneficial for the reproductive system.

Smoking:  Various studies and research over a long period of time have associated smoking and low sperm concentrations in males as well as damaging the sperm cells and affecting mobility that is important for fertilization. With the evidence available, the best thing for men wanting to start a family, and for overall general importance of good health, stop smoking.

Smoking and Alcohol intake can affect fertility in men

Nutrition For Fertility

It is Oxidative or Free Radical Damage that can cause damage to sperm, the more of these free radicals that men are exposed to, say from alcohol or smoking, the more likely they are to have abnormal sperm and low sperm counts.

A diet rich in Antioxidants and most importantly good levels of Omega 3 fatty acids instead the many Saturated fats that cause so much of the damage will be important to proper mobility, structure and quality of sperm and the ability to neutralize Free Radicals to stop them damaging the sperm and affecting fertility.

Antioxidants:  Vitamin C, Vitamin E, Beta-Carotene, and minerals such as Zinc, Lycopne and Selenium, all sourced from foods can help combat Free Radical damage in sperm, as well as being important for everyday general nutrition support.

Vitamin C: Protects the DNA of sperm, and low dietary Vitamin C Levels can lead to fertility issues in men and smoking has the affect of reducing Vitamin C in the body. Antibodies bind to sperm affecting fertility but Vitamin C may be effective against this potential problem.

Best Vitamin C Sources can be found in, Peppers, Parsley, Broccoli, Strawberries, Cauliflower, Papaya, Kale, Kiwi Fruits, Oranges, Cabbages, Tomatoes, Raspberries, Celery, Spinach and Green Beans to name but a few

High Levels of Vitamin C and E from diets are essential

Vitamin E: The main Antioxidant present in Sperm helps to protect from free radical damage to Polyunsaturated Fatty Acids and enhances the quality of the sperm and its ability to fertilize the egg.

Best Sources of Vitamin E include, Sunflower Seeds, Almonds, Blueberries, Spinach, Kale, Olives, Peppers, Swiss Chard, Papaya, Kiwi Fruit, Tomatoes, Broccoli are all great in every day diet and packed full with many other beneficial elements as well as Vitamin E.

Beta-Carotene:  Best dietary sources to boost antioxidants levels that are beneficial to sperm count and quality include, Sweet Potatoes, Kale, Spinach, Carrots, Squash, Cantaloupe Melon, Peppers, Broccoli, Asparagus, Tomatoes, Apricots and Watermelon to name but a few

Zinc:  Important trace mineral for hormone metabolism, sperm formation and sperm motility and any Zinc deficiency, which I men maybe caused not only be poor diet but by excess alcohol which depletes Zinc, can decrease testosterone levels and affect sperm count-all important to male sexual function and the ability to have children.

Best dietary sources of Zinc include, Liver, Beef, Spinach, Lamb, squash, Asparagus, Pumpkin Seeds, Peas, Sesame Seeds and Oysters, one of the richest of all dietary sources of zinc.

Nuts and seeds contain, Zinc, Selenium and Amino Acids

Selenium: An important component that protects cells from Free Radical damage, preventing oxidative stress to act as an effective Antioxidant, and works well alongside, Vitamin E, Vitamin C and Vitamin B3.

Best sources of Selenium found in, Mushrooms, Cod, Shrimp, Tuna, Liver, Sardines, Salmon, eggs, Turkey, Lamb, Oats, Chicken, Sunflower Seeds, Brazil Nuts, Broccoli, Brown Rice and Spinach amongst others.

Lycopene: Is found in high concentrations in male reproductive system and sperm, and in males who have fertility issues, levels seem to be low. It can help boost sperm levels, concentration and motility of the sperm.

Best dietary sources include, Tomatoes, Watermelon, Grapefruit, peppers and Carrots amongst others

Vitamin B12: Important for red cell production and development of nerve cells, a deficiency can see reduced sperm count and motility.

Best dietary sources can be found in, Liver, Sardines, salmon, Beef, lamb, Cod, Low fat Milk and Eggs.

Omega 3 Fatty Acids: As has been pointed out Saturated Fats can decrease sperm concentration and affect motility, however increasing Omega 3 FattyAcids, most commonly found in Oily Fish and some seeds and man plant based foods also, will increase the amount of Poly Unsaturated fatty acids, and as research highlights, the Omega Fatty Acid DHA is vitally important to healthy sperm creation necessary for productive Fertility.

Best sources of Omega 3 Fatty Acids include, Salomon, Sardines, Trout, Pilchards, Mackerel, Scallops, Shrimp, Cod, Tuna, Flaxseeds, Walnuts, Cauliflower, Cabbage, Broccoli, Squash, Spinach, Kale, Strawberries amongst many.

Essential Omega3 Fatty Acids, like Salmon important to fertility and general health

Other Great dietary sources of Antioxidants can be sourced from, Blueberries, Apples, Brussels Sprouts, Cayenne Pepper, Cranberries, Figs, Oranges, Blackberries, Blackcurrants, Green Beans are just some of the many beneficial foods that should play a part in our daily diet, and especially for men considering improving their fertility if wishing to start a family.

General information in regards to male fertility may also consider stress reduction, getting some exercise every day and as well as improving diet and lifestyle, some males may look at specific Nutritional supplements, British company Viridian have a created a specfic nutritional supplement for that purpose.

Amino Acids and Fertility

The Amino Acids L-Carnitine and L-Arginine have also been highlighted as being a vital ingrediants to healthy male fertility, providing a  basis for sperm formation and motility.

Amino Acids are the 'building blocks' of proteins and are essential in the body for repair, maintenance and growth of tissue.

L-Carnitine: An Amino Acid but working as a potent Antioxidant, Carnitine levels are high in sperm, the more Carnitine in sperm, the more motility the sperm has and the more likely successful fertilization may take place.
Low Carnitine levels can impact on sperm development, function and motility

Food sources found in Beef, Chicken, Pork, Avocado, Cod, Asparagus and Eggs to name but a few.

L-Carnitine can be found in many antioxidant or Fertility Nutritional Supplement Formulas.

L-Arginine: Essential for sperm formation and best food sources are found in Walnuts, Brazil Nuts, Beef, Chicken, Turkey, Oats, Chickpeas and Chocolate to name but a few.

Again, like L-Carnitine, L-Arginine is now commonly found as a stand alone Nutritional Supplements, or included in a specific male Fertility supplement as seen below.

 Male Fertility supplement Booster from Viridian

L-Arginine supplement from Cytoplan

   

      

Nutrition Advice, Health & Lifestyle Coaching

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Beauty Only Skin Deep.......Not Likely!

Super Foods, Super You, Super New Year

Food and Healthy Skin. How does it work.

With the year almost over, the festive season is upon us all as is the propensity to overindulge, whether that be any office Christmas party you can get into (even if it’s not your office), or the ability to eat the equivalent of three days food in a few hours on Christmas day. Come what may, with cold and flu abound and dark days keeping us in more than we get out, our outward appearance will start to suffer, but not before inwardly we feel the strain.

What we eat and how we feel on the inside will be reflected by how we look on the outside. As our body suffers inside, so will our skin, the bodies largest organ, along with our hair, nails and teeth, that’s why the importance of enjoying a healthy, happy balanced diet is of great significance at not only this time of year, but all of the year, all of the time.

Our skin, our hair, teeth and nails are like the Human passport, identifying to ourselves and others the reflection of what is happening internally.

Keeping that passport ship shape and in good order all year round should be top priority, and with it comes the responsibility for it’s up keep.

Healthy body less wrinkles?

In terms of our body, with overindulgence, this, or anytime of the year comes with it the chance of too much sugar, the wrong kind of fats, a little more salt than is required, the affects of alcohol, cigarette smoke (passive or otherwise), it will always be of vital importance to counteract the things we don’t always require in the body with plenty of super nutrients that we do need and the body will be thankful for, and which ultimately will be reflected in how we look and how we feel.

Cells: The importance of life inside and outside the body

The smallest living organisms in our body, cells are the building blocks of organs and tissue, our skin, our hair, teeth, nails, all of which reflect different needs for different nutrients to assist in their growth and regeneration.

 Nutrients of Health Beauty From Within

Nutrient-rich foods are the basis of good health, food for our cells for creation and protection, if we lack these important nutrients from our diet, we compromise the body by not providing for these important cells that are integral to our skin health, hair, teeth, nails, which will become undernourished and unhealthy.

In the wider perspective, with poor intake of nutrients cells function at a lesser capacity, with no protective shield,potentially harming cells function, and our poor energy, vitality and capacity to rid ourselves of harmful waste will eventually impact on our outwardly appearance.

Balanced Nutrient dense diet is best approach

Nutrients that may assist with cell protection and regeneration are many and varied, but in recent years it has been the concept of Superfoods and their specific nutrients that may not only assist physical functioning and protection against illness and disease, but help promote health on the outside, the Beauty Super-Foods!

Nutrients:

   

ALA: Alpha-Linolenic acid, a Omega 3 fatty acids found in many plant based foods such as Cauliflower, Cabbage, Broccoli, Brussels Sprouts, Squash, Spinach Kale, Strawberries, and especially Walnuts and Flaxseeds (try ground Organic flaxseeds sprinkled on muesli, porridge or fruit salad in the Morning) which are the best sources of ALA, which is essential for the body, playing an important role in the structure and function of skin cells.

ALA enables and controls water permeability, important for strength and elasticity of the skin. Omega 3 Fatty Acids inhibit inflammation, which ALA can help reduce such reactive response in skin and various skin conditions and keep skin cells functioning normally.  

Broccoli a great Healthy all-rounder

Organic Berries important in Healthy diet

Omega 3 Fatty Acids: Other than plant sources, seafood contains the best source of Omega 3 fatty Acids which are (EPA, DHA, DPA and ALA), which can be found in Wild Salmon, Sardines, shrimp, Tuna and cod for example. These nutrients produce cell membranes with good fluidity that help promote life, energy, strength and protection of calls to perform at optimal levels, helping skin fight inflammation, heal itself, repair itself, become stronger and help us look and feel better.   

Wild Salmon great for healthy skin.

Sardines a great source of Omega 3

Vitamin E: Helps protect the skin from UV light (ultra violet radiation) damage, with the right nutrients from the right foods helping to protect the skin. Foods such as Nuts such as Almonds and the less acidic and wonderful Hazelnut, sunflower seeds, spinach, olives, Kale, Kiwifruit, Tomatoes and Blueberries to name but a few. Vitamin E works alongside other nutrients such as Vitamin C to help promote better health and ward away illness and disease. 

Kale and Tomatoes, both with benefical Vitamin E

 nuts great for  Vitamins and Minerals

Vitamin C: Helps with making vitamin E a more affective nutrient to protect and enhance cells, helping to protect the DNA of cells from damage. It’s best sources are parsley, Avocado, Broccoli, berries such as Raspberries and Strawberries. Brussels Sprouts, Kale, Kiwi Fruit, Cabbage and Tomatoes to name a few. Why not try and Avocado and Berry smoothie for a skin boost: 

Kiwi Fruit a very good, cheap Vitamin C boost

Brusel Sprouts, Vitamin C and great all year round.

Fresh Berry & Avocado Smoothie: 

Health Avocado and Berry Smoothie

1 Ripe Avocado, 1 organic banana, hand full of ice, fresh frozen mixed berries,or in summer, organic or garden berries, juice of 1 pomegranate, Good amount of Cucumber, 2 sticks of celery and a handful of spinach (organic if possible). 

Blend up, smooth, drink up, Great! 

Vitamin A: Importantly, Vitamin A is needed to assist in maintaining the normal structure and function of the epithelial and mucosal tissues, as found in many areas of the body, including the skin. Try a good Organic selection of Vitamin A rich foods such as Carrots, Spinach, Kale, Broccoli, Tomatoes, and wonderful skin friendly Cucumber to name just a few. 

 Carrots. Variety of colour in diet is good

Spinach for Popeye more than a muscle builder!

Cucumbers: Great all-rounder for skin health and a wonderful food.  Eaten organically, Cucumber contains Phyto-nutrients such as Caffeic Acid that helps reduce inflamed skin. Cucumber also contains the essential skin mineral, Silica, the essential component of Collagen in the skin. Adding Cucumber to your morning juice or smoothie could be an interesting addidition. Not only are Cucumbers high in Vitamin C, it’s high water content assist us and our skin keep hydrated. 

Cucumber great in salads......

Really Great as a healthy Juice too!

Vitamin B6: Skin Inflammation becomes more common the less Vitamin B6 in the diet. It is believed that this important nutrient assists body tissue and cells repair and regenerate quickly. The Skin is the first organ to reflect deficiencies such as with low Vitamin B6, for instance in the formation of Eczema. Try good organic quantities of Spinach, Garlic, Cauliflower, Kale, Watermelon, Turmeric and lettuce. 

 some watermelon not only lovely but healthy too!

No diet is complete without Garlic

Biotin: Involved in the process of Sugar and fat metabolism, biotin processes sugar into energy, it also acts as precursor for Fat production in the body, which is critical for skin cells as their end life is short and need to be replaced quickly and often for skin to replenish and restore itself. Good for sources of this nutrient include Eggs, Almonds, Peanuts, Carrots, Avocadoes, Walnuts. Wild Salmon and Bananas. 

 eggs great source of Biotin

Bananas, great in everyday eating plan

Keep Hydrated with filtered or ionised water

Water: Filtered or ionised, Good Hydration with quality water source is essential for skin health, try for at least

1 litre per day plus other fluids such as herbal tea and amounts of green tea.
Try to avoid large amounts of Fizzy drinks, milk drinks
and too much coffee.

 

 

 

 

Skin Deep?

If after this run through of the nutrients that may assist through their regular consumption better health on the inside, reflected by how we look on the outside, that you are still a ‘beauty only skin deep’ kind of person, then at least think of cutting out the sometimes harsh and harmful conventional ingredients of beauty products and consider a conscious, confident, natural approach.

Why not try leading organic skin care and Lifestyle retailer, So Organic for their relevant choice of the Natural approach to skin health and appropriately, Skin Food, By Weleda

Keep out the winter cold and feed your skin

Fantastic at Feeding the skin especially in the cold winter months.

Weleda Skin Food is a nourishing and hydrating treatment for the whole body, especially hands, feet and elbows. This marvellous intensive moisture cream is a backstage beauty secret and been around since 1926.

Made with organic sunflower seed oil, and extracts of wild pansy, chamomile, calendula and revitalising rosemary extract to perk up tired skin, it is a great rescue remedy for lack-lustre or generally undernourished complexions. 

                                                     
 Try leading Organic Lifestyle Retailer So Organic Greenwich, in Royal Greenwich London for this great, value for money product and other information on Organic natural skin care that avoids the use of all those ingredient nasties that can be found in many skin care products and could potentially impact on your health.

So Organic Greenwich 

What do you mean Halloween has come and Gone!!!

I enjoyed writing this so much last month for production.....but no production came about.....So l decided to post it again, mainly because l was so proud of the Organic pumpkins we produced on our Co-Operative allotment in the heart of the Midlands, and the fact that l produced so much nice food and meals out of the subsequent cooking jaunt!


Foods Of the Week:  Halloween. (Ok, it's over, but lm still stuck in summer mode so give me a chance!)

Don't throw away all the flesh please

                                  
Foods of Halloween week (Autumn has almost been and gone but who cares)....could only Pumpkin and Apples...or Carving lanterns and apple bobbing if your American (lm not....No comment!)

 An apple is for life...not just for bobbing

So you have your Pumpkin lanterns at the ready and the apples ready for Bobbing...but how good are these scary but delicious foods and just how easy is it to cast the spell that turns them into wonderful healthy treats!



Pumpkins:
Coming from the Greek word "pepon", today’s Pumpkins, not just a Halloween Candle Holder, but a wonderful Seasonal vegetable for the Autumn months.

Coming in various shapes and sizes with many different varieties, Pumpkin is rich in Vitamins and Minerals, as well as possible potent antioxidants, with both the flesh and seeds nutritionally beneficial.

Low in Calories and fat, Pumpkins benefit from being rich in nutrients such as:

* Alpha-carotene (converted by the body into Vitamin A)
* Beta-carotene   (converted by the body into Vitamin A)
* Vitamin C
* Vitamin E
* Potassium
* Magnesium
* Panthothenic acid
* Manganese
* Dietry Fiber

High in nutrients but low in calories, Pumpkin's variety of nutrient benefits may act as powerful anti-inflammatory agents as well as powerful antioxidants that assist with a strong Immune system as part of a well balanced diet, while levels of Dietry Fibre help with Blood sugar control and healthy digestion

 

Pumpkin Recipes: Easy & Nutritious

Steamed Pumpkin, Pumpkin Soup and Spicy Pumpkin Stew

Steamed Pumpkin and Feta Salad:            

- Peel the outer skin of the pumpkin and removed flesh and seeds (keep seeds to one side).
- Cut up Pumpkin into 1inch squares and fill two desert bowls with Pumpkin
- Steam using electric or Bamboo/Stainless steel stove-top steamer for 7 minutes

With some lemon Juice and Organic Extra virgin olive oil, pepper and sea salt mix and make a dressing. Add crumbled feta cheese, fresh rosemary and sage to steamed Pumpkin on a bed of Rocket or Baby spinch, along with dressing for quick easy snack.
Adding fresh chilli and Turmeric to dressing can add extra Kick as well as highly beneficial extra elements to this nutritious meal.

 Soup             

-Adding steamed Pumpkin to a pan with 1-2 cups of vegetable stock, 3 Tbs of coconut milk (canned tomatoes as an alternative) and bring to the boil.
- Fresh Ginger, Turmeric, sea salt and pepper to taste
- Blend with hand blender or food processor
-Wait to bring to slight boil and well heated through and serve.

 

 

 

Spicy Stew          

-Add already Steamed Pumpkin to a pan with a chopped red onion (cut and leave onion for 5 minutes before adding), along with4-6 chopped Organic/home grown carrots- 

-Red and green Chillies 

-1 pint of water

- Tsp Cumin, Paprika and Turmeric
- 1 carton of Organic Chopped Tomatoes
- Separately Stem fry fresh prawns with olive oil and 1 Tbs of water
- Bring soup to boil and cook for 15 minutes and then Blend with mixer/processor for 1 minute
- Add cooked prawns (chicken or turkey as other options) to soup, along with carton of Organic Butter beans
- Add Organic brown Basmati rice or Spelt or Buckwheat pasta according to taste
- Cook for further 15 minutes

Enjoy!



Apples:           

Forget all those bobbing apples in the bowl of water from the ancient Celtic tradition, and most recent North American association, apples have so much more to offer.

Coming from the Latin word “Pome”, apples originate from the Rose family and are associated with Love and Fertility.
In their many different varieties of colour, shape and size, apples are rich in Flavonoid and Phenolic antioxidants as well a good source of Vitamin C.
Apples also contain good amounts of Dietry fiber for Balanced Blood sugar and healthy digestion.

Whether part of a dessert or salad, apples are a great snack being low in calories.
As a seasonal fruit especially around autumn time, and apart from bobbing at Halloween and your mothers Traditional Apple crumble, what else can this Super Fruit do!

Apple Sundae:  

-         2 Apples cut into quarters and cored, add chopped almonds and grated coconut

-         In a small bowl, add home made almond butter to 3-4 Tbs of Organic Honey

-         Drizzle almond/honey sauce over apples and chopped nuts for quick easy dessert.

Add Homemade Granola and cinnamon for something a bit different.

Breakfast apple:             

-Diced apple, Organic Natural yogurt, chopped almonds, walnuts and Pumpkin seeds, raisins and Honey. Great as a Snack taken to work!

To bake apples in the Oven will means beneficial nutrients such as Vitamins, Antioxidants and enzymes can easily be destroyed.

So keep it natural, quick and easy.

And Eat such foods anytime of the year, just replace Pumpkin if not available, with Butter nut squash and steamed sweet potato. 

Tom, Barbara, Jerry and of course Margo!

Try Growing your own on your own allotment or prepare a patch of garden...or a friends garden....just ask them first, Im not Jerry and this is not the Good Life.

It's a Great Life!                            

Enjoy!

P.S It's Christmas soon so l have been told, though l was till hoping for summer sun until the reality of shop front Christmas lights and That's What l call Christmas Music Vol. 76 playing everywhere.....

So soon will come our run up to Christmas, Good Food, good nutrition, good health that will be happy and healthy for all...

Except maybe for people like me who still wish it was Summer!