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It Takes Two… to Make a Baby. All You Need to Know About Men’s Fertility

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fertility, men, maleAlthough a woman is the one, who will carry and deliver the baby, a man has a crucial role in pregnancy. In fact, almost 40 % of problems with fertility are caused by men’s conditions. *

We have put together some useful tips and fact from our experts for making healthy sperm and giving you the best chance of becoming a dad.

Don’t cook your balls

Heat is among the top causes of reduced fertility in men. ‘Everyone thinks of not having hot baths or wearing tight underpants for men as it may affect sperm health. It’s production takes place at 32°C, which is lower than the body temperature at 37°C.  The testes are on the outside of a man’s body to keep them cooler. As they get closer to the body (e.g. by sitting for long periods when driving or cycling) the sperm heats up which may reduce the count.

However, a more surprising piece of research found that men using laptops on their laps was causing a problem with sperm health. In order to balance the laptop, men will often close their legs. This on its own (even without the laptop) raises the temperature of their genitals by up 2.1°C.  In conjunction with heat generated by laptop itself it causes a rise in temperature of up to 2.8°C. It might seem like not a lot, but a rise of just 1°C can decrease fertility by 40%!’ explains Dr Marilyn Glenville, the UK’s leading nutritionist and author of Getting Pregnant Faster.

Oysters for dinner

‘Stress, pollution, smoking and alcohol – unfortunately, our modern lifestyles tend to decrease our zinc levels. In addition, heating and cooking can also reduce the zinc in foods by 50%. However, this is a mineral not to be forgotten. It not only boosts sperm levels but it also improves it quality (it creates the outer membrane and tail of a sperm.) A low level of Zinc can even lead to impaired fertility.’ explains Shona Wilkinson, Head Nutritionist at www.nutricentre.com.

‘Make sure you include in your diet zinc-rich ingredients such as seafood, lamb, spinach, nuts, beans and mushrooms. Studies conducted by experts from https://www.numan.com/erectile-dysfunction, also show that ‘eating a rainbow’ of fruit and vegetables that are rich in antioxidants will not only fuel your grey matter and muscles but can also boost your fertility. Antioxidants cause surges in testosterone, improve sperm quality and increases sex drive.

You can also try AgeLoss Men’s Multi by Nature’s Plus (www.nutricentre.com, £47.00) which is not only high in Zinc but also in libido-optimizing herbal staples rhodiola rosea and ginseng.’ adds Michela Vagnini, Nutritionist at www.naturesplus.co.uk.

There is one, very important amino acid…

L-Arginine is an amino acid, which is crucial for most of metabolic processes. It contributes to the health of vascular system by boosting blood circulation and regulating the relaxation of blood vessels. ‘As it supports blood flow, it is a natural remedy for erectile dysfunction, a common problem associated with infertility. Stress, fatigue and lack of stamina can make men weak and not able to complete the sexual act. In addition, L-Arginine is essential for sperm production (it can be found in large amounts in the head of the sperm). You can find it seafood, eggs, lentils, chocolate and whole wheat grains. You can also go for NHP’s Men’s Fertility Support (www.naturalhealthpractice.com, £32.77), which includes 1000mg of L-Arginine.’ says Dr Glenville.

If you are worried about your stamina, you can also try organic medicinal mushroom supplement by Hifas da Terra, Mico-Cord (Harrods, £55), which enhances cardiovascular circulation and strengthen the body.

Lose extra pounds

We all know that being overweight has a huge impact on our health. Unfortunately, it is also an excellent contraceptive. ‘Extra pounds affect sperm quality, decrease their ability to swim, reduce sperm count and increase damage to DNA. Men, who are overweight, suffer from hormonal imbalance, which causes lower sex drive. So losing those extra pounds should be the first thing on your list!’ says Wilkinson.

No smoking area

Apart from being dangerous for your overall health, smoking can affect men’s fertility on many levels. ‘Toxins found in cigarettes take their tool on not only our lungs but they can also increase the risk of DNA damage in sperm cell. Smoking can also contribute towards erectile dysfunction as it damages the blood vessels. And finally, this awful habit depletes Vitamin C from your body, which contributes to sperm ‘clumping’ together. This can affect its mobility, as sperm are not supposed to stick together – they cannot swim that way.’ says Glenville.

Make those boys swim faster
Have you heard of CoQ10? Apart from being a powerful antioxidant, which helps to protect cells from free radical damage it is also necessary for energy production. ‘Studies have shown that it can not only increase sperm health but also its motility in semen, making your little swimmers more energetic. Unfortunately, CoQ10 decline with age and is extremely difficult to obtain through the diet. Go for Ubiquinol Qu10 by Quest Vitamins (www.revital.co.uk, £23.15).’ advises Sharon Morey, Nutritionist at Quest Vitamins.

* http://www.webmd.com/infertility-and-reproduction/features/male-infertility-facts

 

 

How to Quit Sugar in 12 Steps

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get off sugar, no sugar diet, should i give up sugar, is sugar bad for you, the white stuff, is sugar evil,Sugar makes our food tastier, gives us a quick boost of energy, and leaves us feeling great, at least temporarily. But it’s also a highly addictive substance and, when consumed frequently, can have negative effects on our health and well-being, with symptoms ranging from energy dips, a ‘sluggish’ feeling and poor skin, to more severe health problems including obesity, diabetes, premature aging, and many other chronic health conditions. Fat was traditionally blamed for many of these problems, but sugar is now shown to be far more harmful than fat! For this reason, and simply to feel or look healthier, many of us are taking the positive decision to cut out or drastically reduce the amount of sugar in our diets.

We enlist the help of Nutritional Therapist, Cassandra Barns, at nutricentre.com to give us The Ultimate 12 Step Sugar-Free programme.

Portion Control

Cassandra advises, ‘Aim for foods that have a low glycaemic load, as their impact on blood sugar level is minimal and you’ll be less likely to experience blood glucose highs and lows that will have you reaching for the cookie jar. Make sure each meal includes protein, non-starchy vegetables and unrefined carbohydrates. Limit sweet tasting veg (parsnips, potato and carrots) and opt for green veg like broccoli and spinach, ideally making up half your plate. Good protein (lean turkey, eggs, fish, beans) are digested slowly and make you feel fuller for longer, carbs should be wholegrain varieties for the same reason.’’

I must not skip breakfast

According to Cassandra, ‘’If we don’t have breakfast, often by 11 am or midday, we become hungry and crave sugar, as our blood sugar levels drop too low. Try two poached eggs on a slice of wholemeal bread with some rocket leaves or a pot of sugar-free yoghurt with nuts and berries.’’

Quit sugar, not snacks

‘’A healthy snack between meals can help while you’re giving up sugar, as it stops your sugar levels dropping too low, which can cause sweet cravings. Good examples include: two oatcakes topped with a tablespoon of humus or guacamole or cottage cheese and half an avocado. Avoid bananas and grapes and opt for berries as they are naturally low in sugar.’’ Cassandra warns.

Limit alcohol

‘’Alcohol raises blood sugar, but being a liquid, it is even more quickly absorbed into the bloodstream than sugar. Alcohol also contains more calories than sugar: 7 calories per gram versus 4 calories per gram! Alcohol binges are a classic way to set up a cycle of cravings for sugary, stodgy foods the day after. Stick to one small to medium glass of wine with a meal once or twice a week’’, advises Cassandra.

Look after your gut

Cassandra explains ‘’Overgrowth of unhelpful yeasts in the gut, such as candida, can contribute to, or exacerbate sugar cravings. Ironically, eating sugar and high-starch foods makes the candida overgrowth worse, so we become stuck in a catch-22 situation. To help solve this, try taking a high-strength, good quality probiotic supplement such as ProVen’s ‘Adult Probiotic 25 Billion’ £12.95 from www.provenprobiotics.co.uk , loaded with friendly bacteria.’’

Go easy on the tea and coffee

Caffeine is a stimulant that causes our body’s stress hormones such as cortisol and adrenaline to be released, which in turn cause a cycle of energy dips and peaks, and make you more likely to crave sugar later on. Decaffeinated coffee and tea contains other stimulants, so try better options such as naturally caffeine free rooibos tea or grain based coffee alternatives.

Consider natural sugar alternatives

Xylitol is a naturally sweet substance found in many plants. In commercial preparations, it is found in granules and looks and tastes like sugar, although slightly less sweet. Stevia is a substance extracted from the leaf of the stevia plant. It is an intensely sweet substance and very little is needed to give a sweet taste – it has very few calories and minimal impact on blood glucose.

Treat yourself

Three squares of good quality dark chocolate (minimum 70% cocoa): this amount will only contain a relatively small amount of sugar, and there is also evidence that dark chocolate has health benefits or try a small pot of sugar-free plain yoghurt, with a teaspoon of pure cocoa or raw cacao powder

Chromium to control cravings

‘Chromium, this trace mineral has a vital role in supporting normal blood glucose levels, and therefore helping to prevent the dips that cause us to crave sugary foods. Try Quest Vitamin’s ‘Chromium Picolinate’ £4.04 from www.questexcellence.com. Take one tablet a day, preferably with breakfast. This supplement also contains vitamin B3, which works closely together with chromium. Chromium can take a month or longer to have its full effect, so persevere or start taking chromium before attempting to give up sugar.’ Cassandra advises


Exercise!

Cassandra stresses ‘’Moderate exercise helps us to feel energised, less sluggish, and healthier. It can help to control stress levels and also support blood sugar control to avoid dips that will induce cravings.’’

Reduce your stress

‘Stress is one of the primary triggers for sugar cravings, as our body is being prepared for physical action (the ‘fight or flight’ syndrome). So try in any way you can to reduce stress, whether it is by delegating or reducing your workload, taking some gentle exercise, or practising yoga or meditation to help you relax. Reduced stress will often mean better sleep as well, which will mean better energy levels the next day.’ explains Cassandra.

Energising vitamins and minerals

According to Cassandra ‘Most of us can benefit from extra support, to prevent tiredness triggering those pesky sugar cravings. B vitamins, vitamin C and the mineral magnesium are particularly important nutrients that are needed to produce energy from the foods that we eat; and we can struggle to get enough of them, even in a healthy diet.’

All supplements mentioned can be found at nutricentre.com. Want to give up sugar for 2014? Got a question that isn’t covered here? NutriCentre offers a free Nutritional Advice helpline manned by a team of highly qualified nutritionists, like Cassandra, ready to answer any natural health questions you may have. Advice line: 0207 436 5122, open Mon-Sat