Nutrition Lifestyle and Male Fertility: Part 1

 Can Diet affect Sperm Count and Fertilty

The dietary choices of Men can affect the quality of sperm according to recently published research from America, with diets high in saturated Fats potentially reducing sperm counts and having a negative affect on fertility.

A initial study of nearly 100 men associated the eating of high total fat foods, such as junk foods containing increased amounts of saturated fats with Lower Total Sperm Count whilst those consuming higher amounts of Polyunsaturated Fats, Omega 3 Fatty Acids such that are found in Oily Fish such as Salmon, Trout and Sardines had a sperm concentration that was overall higher and of a better quality that benefited fertility.

The research team from Harvard which was led by Professor Jill Attaman, a Clinical and Research Fellow in Reproductive Endocrinology and Infertility at Massachusetts General Hospital and an Instructor in Obstetrics, Gynecology and Reproductive Biology at Harvard Medical School, warned that this was a small initial study and more work would be needed to replicate the findings before confirmation of this dietary link could be made for certain, however changes in dietary intake related to this study will have wider benefits other than just fertility,

"If men make changes to their diets so as to reduce the amount of saturated fat they eat and increase their omega-3 intake, then this may not only improve their general health, but could improve their reproductive health too"

 

 Investigating the potential link between high dietary fat intake and sperm quality and quantity, the Harvard team found that those men consuming the highest fat intake, mainly saturated fat had 43% lower sperm count, and 38% lower sperm concentration than men consuming the lowest amount of saturated fat, but instead consuming the more Polyunsaturated fats, Omega 3 fatty acids.

Essential Omega 3 Fats important for fertility health

Those consuming more Omega 3 fatty acids had a higher sperm concentration with a more normal structure than those men getting the lowest amount of Omega 3's in their diet.

Men consuming the most saturated fats had a 35% lower total sperm count than men eating the least, and a 38% lower sperm concentration, with Preofessor Attaman considering the wider implications for general health,

 "The magnitude of the association is quite dramatic and provides further support for the health efforts to limit consumption of saturated fat given their relation with other health outcomes such as cardiovascular disease,"

It was noted that within the study, 71% of the men were overweight or obese and that this and the potential health implications of this may also affect sperm amount and quality. The team recognised that this being the first study of it's kind, looking at dietary fats and sperm/Semen,  things such as weight issues and underlying health issues as well as the collection method of data possibly not reflecting the men's actual diet, further larger studies would be necessary and important, because as they note, it's not they are highlighting a specific cause for poor fertility in men, but that an association does exist and demands greater research.

Getting diet and Lifestyle right can be vitally important for fertility Success

Previous studies in relation to diet and male fertility have centred on areas such as male obesity affecting fertility, where the higher the Body mass Index (BMI) the lower the quantity and quality of sperm that can cause problems and where researchers highlighted the importance of such a study for men and general health:

"Adopting a healthy lifestyle, a balanced diet, and regular exercise will, in the vast majority of cases, lead to a normal BMI. We are pleased to be able to add improved semen quality to the long list of benefits that we know are the result of an optimal body weight."

 Other study areas have looked at Soy Foods comsumption being associated with lower sperm concentrations in men, where a half serving of soy foods per day was enough to affect sperm negatively. Soy contains Phytoestrogens, plant compounds that can behave like the hormone Oestrogen, which may affect production of sperm by interfering with other hormonal signals, an issue that was compounded more in those who were overweight or regarded as Obese, as larger men produce more Oestrogen, and along with that from the soy, the overall affect is to increase oestrogen in the body and the reproductive organs, thus affecting fertility.


Part 2: Nutrition and Male Fertility Coming up!

Nutrition Advice, Health & Lifestyle Coaching

Coming Soon at Ray of Sunshine Nutrition: Cardiff and London Clinics

 For more benefits of a well balanced diet, healthier lifestyle and learning simple tips to improve energy and find time for some exercise.....and a little Chocolate then drop us a line and discover our New Clinic opportunities and extended Home Visits in London, Wales and other parts of the UK.

Get Fitter and Healthy

Healthy Eating, Diet & Weight Management Clinics

Look out for New Introductory offers from April 2012 - September2012. Coming Soon

Full Consultations, Drop in sessions & Home Visits

Email for more Details (Limited Availability).

Improve Your Energy: Nutrition from Dusk till Dawn

No, not another enthusiastic but lame attempt to act by Tarantino, or Mr Clooney doing battle with Miss Hayek over some snakes and redneck vampires! 

Alas no, more a regular question from far and wide, be it the happy hard working postman l have seen for years past my parents house, or the tired check out girl at the supermarket, or the rushing business types in and out of Canary wharf, the lads playing five a side on a Tuesday night or the busy parents juggling kids and the weekly shop!

George's need of energy for vampire Killing is happily a unique one!

Just how do you keep up your energy levels to cope with all that comes our individual and collective way each and every day.....and still hopefully promote a somewhat peaceful and happy deep sleep.....before it starts all over again!

Well, simply, l try and do as much as this each day and see how l get on and adapt accordingly....yes, adapt accordingly, as we are all individuals and will all have different wants and needs.

When you need it....feed it!

Daily Nutritional Guidelines: Morning till Night.

Keep it Simple!

Good Diet = Healthy and Balanced: A diet providing adequate nutritional support for health and a healthy immune system.

Your diet should provide all the essential macro and micro nutrients required to promote and maintain good health.

Your diet should be rich in natural soluble fibre and complex carbohydrates as found in fruits, vegetables, grains and beans. Processed and highly refined foods such as microwave meals should be avoided.

INCREASE +

• Your intake of whole grains. Try to vary grains to consume such as Brown rice, rye, oats, barley, buckwheat and quinoa all of which can replace much of your wheat intake. 

Try some wheat free Grains

• Your intake of fruits and Vegetables using the Five-a-day’ message as your minimum, aiming for 8-10 portions per day.

A variety of fruit, especially berries

• Your consumption of raw seeds providing essential fatty acids, (pumpkin, sesame, flax, sunflower etc) and nuts (pecan, walnut, pistachios, hazelnut, cashew, brazils, almond etc.) to 3 Servings per day.  These snacks SHOULD REPLACE confectionary, highly refined sugar snacks, biscuits or crisps. 

Certain nuts could be beneficial to health and a great snack

• Your Intake of pulses and beans (lentils, chickpeas, haricot beans, black beans, Navy beans, Lima beans, and soybeans etc), to 3-4 servings per week.   *Men should consider avoiding soy and soy products as well as woman of child bearing age as it may cause fertility concerns.

Legumes, beans pulses great in salads, soups and stews

• Your Intake of oily fish (herring, pilchards, wild salmon, trout etc.) to 2-3 servings per week).

Oily Fish such as Wild salmon & Mackerel

REDUCE –

 Turkey is an alternative to too much Red Meat

• Your consumption of red meat (beef, lamb, perk) to 1-2 servings per week. Substitute with fish, lean free-range chicken or turkey, or vegetarian alternatives such as tofu or substitute with beans or lentils. 

• Your Intake of saturated fats from meat and dairy
• Your consumption of refined foods (white bread, pasta, rice flour, cakes, biscuits, pizza, sugar and confectionary).
• Your intake of processed foods, frozen meals and Take-away food.
• Your intake of tea and coffee. A useful way is to alternate glasses of water with cups of tea or coffee. Increase water intake up to 8 glasses per day (maximum 2 litres).
• Your intake of alcohol

• Your intake of surgery and carbonated drinks 

Feeling Bloated through too much fizzy pop or excess alcohol

AVOID –

• All trans and hydrogenated fats.
• Saturated fats in processed meats and all processed foods.
• Adding salt to your food. Check packaging of food for added salt/sodium levels
• Adding sugar to food and drinks where possible.
• Carbonated drinks containing Phosphoric Acid, (potentially detrimental to bone integrity).

Mountains of salt on your food not what the Dr ordered!

CONSIDER !!

• Reducing your intake of dairy produce (milk, cheese, yoghurt). Soya-based equivalents, or rice, almond or oat milk alternatives can be used for variety.

Watch out for excess dairy intake

ENSURE

Lentils & pulses offer great food option

• You include in your diet sufficient, high-quality protein from chicken, turkey, fish, pulses, legumes & lentils.
• You include fibre to ensure a healthy digestive system. Avoid bran, as this can deplete your mineral levels. Good sources of fibre include whole grains, fruit, vegetables, beans, pulses, lentils, and oats.

Blood Sugar Balance=Balanced Energy

Blood Sugar Balance for Energy each Day will help us through our busy day at work place or home and provide the basis, along with adequate exercise to maintain a healthy weight, help with stress management and promote Better health and Well being.

·        Balanced Blood Sugar: Eating balanced meals, breakfast, lunch and dinner with appropriate snacks in between.

·        Fruits and vegetables: Increased fruits and vegetables 6-8 portions per day. Try a weekly large fruit salad that keeps in the fridge. Mixed berries, fresh (organic if possible) or frozen, use for breakfast or take into work.

·        Carbohydrates during the day: Try and consume good quality complex carbohydrates during the Breakfast period and Lunchtime to provide Energy throughout the day and essential B vitamins. Try not consume Carbohydrates during the evening period, try salad’s, stir fry, stews, soups, small quantities of roasted vegetables

·        Meats and Fish: Try to eat protein at all meals, chicken, Turkey or quantities of oil fish that contain Essential Fatty Acids, Wild Salmon, Trout, mackerel and sardines.

·        Fluids: Plenty of fluids, 6-8 glasses of water per day (filter jug may be good investment), Herbal Teas, Green Tea, 100% Fruit Juices

Find the foods that are right for you and your Energy levels.

In practice, this could be:

Breakfast:   Lemon Juice in warm water/herbal; tea

                    Porridge oats with water

          Or      weetabix/oatabix (with Fresh/Frozen Berries, honey, cinnamon)

                    Nuts and seeds (almonds, sunflower pumpkin        

                    Home made/Sugar free muesli

                    Low fat/Bio yoghurt fresh fruit salad (berries        

                    Chopped apple/pear/banana

                    Small fruit smoothie (Avocado, Berries, Banana)

                   Weekend: Try poached egg, grilled mushrooms,

                                      Tomatoes and wholemeal or rye toast

Mid-Morning Snack:  Oatcakes (savory, ginger)

                                      Nuts and seeds mixture

                                      Apple/pear. Chopped Veg Sticks and 

                                      houmous

Lunch:  Leftovers, ie, Chunky homemade veggie soups. Or

              Vegetable curry (remember not to re-heat rice)

              Vegetable (beans, lentils, Veg) /chicken/turkey stew

              Boiled Eggs, Oily fish (Tinned Wild salmon/sardines)

              Colourful/varied mix salad. Olive oil Vinaigrette

              (mix Extra Virgin olive oil with Apple cider Vinegar, lemon Juice)

              Or Wholemeal bread/rye bread, salad (watercress,

              Lettuce, tomatoes) with tuna, wild salmon, avocado

Mid-afternoon snack:  Oatcakes, Nuts and seeds, fruit,

                                        Chopped veggie sticks

Dinner:  Vegetable stir-fry, grilled/steamed salmon. Or

               Veggie of lean meat stew

               Lean red meat/or chicken/turkey (free-range)

               Baked sweet potato, Leeks, kale/Broccoli, Steamed veggies.

               Berry Fruit salad, small pieces of dark chocolate

Drink plenty of fluid and be careful of portion sizes.

Coenzyme Q10 (CoQ10): Vital Energy, Vital Health

Lying at the heart of our cells energy producing process, CoQ10 is vital for health and the energy process, very important for our heart and Blood vessels, as well assisting beneficial blood Sugar Balance.

Sources of CoQ10 include Fish, Calf’s Liver and Germ portion of whole grains.

Supplemental use may also help provide adequate levels of this important nutrient.

Recommended Product: http://www.cytoplan.co.uk

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and getting energised for a busy life balance come and visit me at my clinic and see what positive changes maybe suitable for you.

Get Fit and Healthy in 2011 

Healthy Eating, Diet & Weight Management Clinics

Introductory offers May - August £30 Off 1st Consultations

Full Consultations, Drop in sessions & Home Visits

See shop for Details (Limited Availability).

Home Sweet Clinic!

Ray of Sunshine Nutrition  
So Organic Greenwich
22 Nelson Road
Royal Greenwich
London
SE10 9JB
020 8305 5357

View Larger Map