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The Nutritional Influences on Male Fertility
Written By: Haylie Pomroy BS, WC
Much attention is given to women and their level of nutrition before, during and after pregnancy. This focus on women making proactive choices to impact their reproductive health is rapidly being be matched by an emphasis on influences on male fertility such as nutrition, lifestyle, and supplementation.
Many studies have shown that fertility is 40% male factor, 40% female factor, and 20% unexplained. These facts quickly place the importance of male fertility on equal ground. Many of my male clients are referred to me so that we might attempt to make a change in their sperm count, quality, and motility. Although sperm is produced 24 hours a day 7 days a week it can take 72-90 days to generate mature sperm. I like to see men make proactive changes as early on in the game as possible. Even in men who receive the green light on their semen analysis, there is cause for making healthy, and at times aggressive, changes in their diet and lifestyles in order to conceive.
Studies showing reduced semen quality in men with elevated cholesterol, blood pressure, triglycerides, and blood sugars are coming to the forefront every day. We are even seeing significant reduction in fertility in men that are under stress or consume a large amount of diet products containing artificial sweeteners.
In one of the first studies, published in the Journal of Human Reproduction, to compare DNA in sperm from diabetic and non-diabetic men, the researchers found more DNA damage in sperm cells of men with diabetes — a possible sign of reduced fertility and miscarriage. They found that while semen volume was lower in diabetic men, all other measures including sperm concentration, output, form, structure and ability to move appeared normal, but the DNA was not.
These above examples and many other reasons are why as a nutritional counselor I look at the whole client, their diet, their lifestyle, their chemical exposure, etc. and I develop a program that helps them create their best sperm ever!
What I find with my male clientele is that they are highly motivated, enjoy a well defined program, and find significant satisfaction having a proactive role in the process that at times can leave them feeling a bit left out. In order to make an impact on male fertility, as well as overall health, we look at three major areas: food for fertility, lifestyle changes for healthier sperm, and powerful “must haves” in a male fertility supplement.
Foods for Fertility
When developing a food plan for men who want to enhance their fertility I typically have four goals in mind. First, create a diet that is rich in antioxidants and healthy fats. Second, stabilizes blood sugars throughout the day. Third, add in nutrient dense foods that have been clinically shown to make an impact on sperm. Fourth, hydrate the body. Each individual client’s likes, dislikes, health concerns, dietary restrictions and goals are taken in to consideration. Below are an example of a typical day.
Breakfast: 3 egg whites, spinach and mozzarella omelet cooked in olive oil. Wrap them in an Ezekiel or spelt (complex grain) tortilla and add salsa. One whole tangerine, apple or berries. Drink 15 ounces of water.
Snack: 1-2 Handfuls of raw unsalted almonds, cashews, pumpkin seeds, brazil nuts, or pecans. Drink 15 ounces of water.
Lunch: Side salad or mixed greens. Broiled chicken, filet, or pork tenderloin, side of broccoli, and a whole piece of fruit or berries. Drink 15 ounces of water.
Snack: ½ of an avocado, or a string cheese, slice of nitrite free turkey, or a protein bar. Protein bars must contain NO artificial sweeteners, sucralose, splenda or aspartame, etc. Bars need to have higher or equal protein to net carbs. East West Essentials has an amazing one. Drink 15 ounces of water.
Dinner: Side salad or mixed greens. Salmon with wild rice and seared asparagus sprinkled with sesame seeds. Drink 15 ounces of water.
Additional foods you may add or substitute for fertility-oysters, lamb, buffalo, turkey, barley, wheat, beans, raw nuts, hormone free red meat, pumpkin seeds, wheat germ, seaweed, spirulina, hormone free poultry, sesame seeds, halibut, hormone free egg whites, Brazil nuts, mozzarella, cottage cheese, tomatoes, pink grapefruit, guava, kiwi, asparagus, brussel sprouts, artichoke, beets, broccoli, brown and wild rice, citrus fruits, khale, spinach, and other "leafy green" vegetables.
Water: I recommend that my clients half their body weight and do that many ounces of water daily. (A 180 lb. man would need 90 ounces of water per day.) This really seems to help with the viscosity of the semen; sperm cannot swim well when the body is dehydrated.
Lifestyle Changes for Healthier Sperm
For some men, being in an assisted fertility program can be a stressful event in and of itself. It is difficult to be under such scrutiny. I understand that they have invested their time, finances, and heart in providing the makings for ½ of a human being. Because of this I want to make sure that there is nothing in their lifestyle that might be defeating their purpose. Here are a few of the big hitters.
Smoking is linked to low sperm counts and sluggish motility, and recent findings suggest a 64 % increase in miscarriage when just the man smokes. Quit now.
Drugs such as marijuana causes low sperm count and sperm that exhibit abnormal patterns of development. Quit now.
Alcohol abuse damages the male reproductive system. It reducing a man's ability to produce normally formed sperm cells. No more than 2 drinks in a day, 3 days a week.
Exercise in moderation is good but men who exercise excessively may be reducing their sperm count, increasing their stress hormones, and lowering their fertility. I like 3-5 days per week with a rest day in between.
Chemicals such as pesticides/insecticides, organic solvents, lead, mercury, toxic chemicals and artificial sweeteners have all been linked to sperm malformation. Keep it clean.
Keep your self cool by wearing boxers, avoid hot baths, hot tubs, saunas, and keep fevers down. Heat can reduce sperm count and kill mature sperm.
Maintaining a healthy body weight can be an important part of your fertility plan. Men who are both too thin or more than 20 pounds over weight can have reduced sperm count and quality.
Powerful Must Haves in Your Male Supplement
When you take a supplement designed to help with male fertility, and I recommend that my clients do, it is a good idea to make sure that yours at least contain these “must haves” at the top of research in sperm health.
Acetly L-Carnitine- L-carnitine in the Acetyl form has shown to be very effective in providing energy for sperm enhancing motility, morphology, count and concentration. Even in university setting such as NYU their hospital website touts its benefits for men. Its benefits are improved when co-amino acids such as L-arginine and L-methionine are added.
Zinc and Folic Acid-in combination have shown to increase motility and aid in the production of healthy sperm DNA
Maca-this Peruvian herb is at the forefront of many studies in increasing sperm count after a study was published in the Asian Journal of Andrology, 2001 showing a 200% increase in sperm count as well as seminal volume.
B Vitamins-B1, B2, B5, B6, B12 and their co-factor Biotin have been linked to an increase in sperm count, motility and morphology and are vital to DNA synthesis.
Antioxidents- A,C,E, and Selenium, reduce free radical damage, stabilize sperm flagella, aid in the prevention of malformation and promote count, motility and morphology.
Choline- is a nutrient required for the synthesis of phospholipids needed as an energy source for sperm motility.
Lycopene and Lutein- both have antioxidant properties as well as enhancing vascular blood nutrient flow to the testes.
Clinically, we have seen great improvement in male fertility with nutrition, lifestyle, and supplement addition. Even if you have been given the green light on your semen analysis there is great value in creating optimal health, an abundance of energy, and the best sperm ever!
For a free male fertility comparison of the most popular brands go to www.eastwestessentials.com
Last Modified: 2008-05-27 01:40:57
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