Foods that Improve Sperm Motility

Foods that Improve Sperm Motility

by | May 19, 2021 | Food, Male Fertility, Uncategorized

GO Go – food that improve sperm motility

Sperm are set into parameters and its always good when starting this journey to see where there are problems as to win the sperm race you need good concentration to enable there to be a good number getting to the end, they need to swim fast and in the right direction and the shape isn’t mutated ( forms of morphology)
Motility is one of the most important as if the sperm aren’t going in the right direction and swimming well they won’t get to where they need to!
Diet and lifestyle is duly recorded as one of the major factors that can help to improve this.
What foods improve this if you do find your motility is down?

Eat more vegetables and fruits

Dr. Jaime Mendiola, of Instituto Bernabeu in Alicante, Spain believes men who eat lots of processed meat and full-fat dairy have poorer quality sperm than those who eat more fruit, vegetables. The study with 61 Spanish men visiting his fertility clinic was recorded in Fertility and Sterility, March 2009.

Food with high levels of antioxidants

There’s also some evidence that oxidative stress and excessively high levels of this can have an impact. A study where previous sperm parameters were low showed that taking 1,000-mg vitamin C supplements twice a day for up to 2 months increased sperm motility by 92%. Vitamin C can be found in fruit and vegetables like Cantaloupe. Citrus fruits and juices, such as orange and grapefruit, Kiwi fruit, Mango, Papaya Pineapple, Strawberries, raspberries, blueberries, and cranberries and Watermelon. (however fruit taken excessively can increase insulin so if doing this limit your fruit to a portion a day)

One study in men took an Indian herb – ashwagandha root daily for 3 months and this improved sperm motility by 57%, compared with levels at the start of the study.

Amino acids are the building blocks of proteins and support fertility. In particular 1 show promise for motility, Carnitine and the Acetyl version of carnitine. Considerably increasing the rate of pregnancy in the 2 groups assessed.

Zhonghua Nan Ke Xue. 2010. L-carnitine: safe and effective for asthenozoospermia. Department of Urology, The Second Hospital of Hebei Medical University, Shijiazhuang, Hebei, China.

bridget jones’s baby – is having a baby over 40 good or bad?

bridget jones’s baby – is having a baby over 40 good or bad?

by | Mar 27, 2021 | Genetics, Health Conditions, Menopause, Ovulation, Uncategorized

Bridget Jones is a well known figure in popular culture, and I’m a huge fan! If you haven’t seen the most current 3rd instalment of the films based loosely around the Bridget Jones Diary I urge you to as its ‘bang on’ so to speak in terms of what is happening right now with women in the UK who want to have babies.

For me having a baby over 40 is always something I celebrate in my line of work! As a fertility Nutritionist I’m inside an ‘ older mum bubble’ , where anything is possible, however when I venture out and meet people ( which I occasionally do!)  its almost whispered that its ‘not right’ or that ‘it’s a bit of a worry isn’t it?’ In fact having a baby at 40  seems almost as taboo as a teen pregnancy according to ‘ word on the street’!  Thankfully this is beginning to change, and lets hope in some small way Bridget will have helped in this quest!

The message that you are almost irresponsible even trying over 35 is plastered everywhere. It is even worse if you are over 40 as when you start trying it all seems to become more scary as are the messages about potential birth defects, miscarriages, and if by some miracle you have the child,  then there is the issue that they might have development issues and there is more chance of autism. The list goes on, and the stories I have heard about how it’s not a good idea to try after 37, are enough to age your eggs overnight and sew your own bits up! If it’s not enough hearing this from GPs or IVF clinics, the media coverage on this is certainly relentless, something that is repeated almost weekly in the many columns of broadsheets and tabloids. 

As a Nutritionist this whole issue of  ‘ old eggs’ and the ‘geriatric mother’ (as was mentioned in Bridget Jones’s baby)  gets me very riled up as its one of the fastest growing age group of women I have coming through my door in the last 2 years and its one I’m getting results with, despite the fact they are ‘ past it’ according to those in the know! This is anecdotal to my practice, but lets take a look at this more closely…

For the first time in decades women over 40 have now taken over the teen pregnancy rate. How’s that for a statistic? A more sombre statistic that ‘its not safe to have a baby over 35’ seems to be hitting home as this age group accounts for the largest amounts of abortions of any other more recently.

Also if we look back a few decades to the 1920s, being an older mum was more accepted. Many were even giving birth when grandmothers and 42 years old was a time when many stopped adding to their families.
 
Today,  an interesting statistic is  that many women in their 40s are also first time mums.  The UK Office for National Statistics figures show that pregnancy rates for over-40s are doubling and in the last years,  this has gone from  only a mere six per 1,000 to now
14 conceptions per 1,000.

Only recently an article in the London Standard mentioned that London is leading the charge for women giving birth to babies over 45. So there is definitely something going on out there with women not giving up or even coming into motherhood later on in life.

In fact, the true statistics about female fertility are far less scary than we are led to believe. Women do lose a lot of their eggs by 30, but that still leaves them with many tens of thousands, when only one is needed to make a baby. Something many ladies are not told in IVF clinics where  egg donation is offered if over 37, or if they have been trying for over 6 months.
 
Other scaremoungering comes from of all places the  journal Human Reproduction. But if you take a closer look at this article in 2004 the  statistic were drawn not from modern day but from birth records from 1790-1830.  When correct me if I’m wrong, there was no access to modern health care or nutrition and many were possibly only living to 45 anyway, so actively avoiding Sex. So no…. ‘Bridget Jones, wanton sex goddess, with a very bad man between her thighs!’ there!
 
The truth is everyone is different and if you  put in the work and follow a healthy lifestyle, diet and stress levels are managed appropriately, you just may well have the fertility of a 20 something!

In my view Fertility isn’t always age specific and there might actually be some truth in what I talk about daily that diet and tailored intervention  improves fertility at any age. A study in 1995 conducted by Surrey University and Foresight with over 300  couples ranging from 25-45 years old gave couples with previous infertility and miscarriages a tailored dietary and supplement programme over 2 years. During this time 81% of them went on to have healthy babies http://www.zestnaturalhealth.co.nz/preconception-care-and-fertility/how-effective-is-preconceptive-care/  similar studies are also being conducted by Foresight and also the University of New England.

Lord Robert Winston seen as a one of the grandads of modern fertility talked recently in a daily mail article about women’s fertility being sound until around 45, which might have raised a few eyebrows. I can’t corroborate this empirically but share his view, as do see a heck of a lot of women who are getting pregnant these days over 40.

I believe in fertility in older women wholeheartedly, as my own grandmother was part of this ‘gang’ and had my mum when she was 37. This isn’t an isolated incident and its shown to happen time and time again, defying the naysayers. Thankfully many I work with don’t give up, but to be honest with all the media attention about ‘Britain facing an infertility time bomb’ it can be very hard to cut through the negativity.

As always Bridget Jones is ‘On trend’ as it has been right from the first film! Let’s hope it starts a ripple effect, where ladies feel they don’t have to feel old and ‘past their sell by date’ when trying over 35,  or worry about the issues with their ‘ageing eggs’ Hoorah for Bridget is what I say and as Daniel Cleaver would say ‘ Hello Mummy’!

sperm health – what’s in and what’s out!

sperm health – what’s in and what’s out!

by | Mar 25, 2021 | Food, Male Fertility, Uncategorized, Vitamins & Supplements

Ice cream, tofu, low-fat milk, to use or not to use fish oils, vitamin C? There is a wealth of information out there on this topic, and I have put together most of the more prevalent (and well researched) arguments around food, vitamins and minerals, as well as environmental issues that can have an impact on sperm health.

 

FISH OILS

Almonst every aspect of our health is related to the types of fatty acids that make up our cells and tissues. It appears that most of us are not intaking the right kinds of fatty acids, or nearly enough. There is a debate amongst the medical community as to the benefits of fish oils obtained as a supplement, rather than from a whole food source. Studies show conflicting results. Personally, I have found that the benefits of these supplements could well be enhanced when dietary changes are made, predominantly through reducing sugar intake (or other simple carbohydrates) and minimizing the intake of unhealthy foods.

Fish oils are harvested from cold-water fish. Some great examples of these are salmon, trout, sardines, and anchovies. Fish oils contain high concentrations of omega-3 fatty acids, which make up eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two major hitters play a role together (alongside other key nutrients) in overall fertility for both women and men. However, today is about the men! Often neglected in fertility, but with recent reportings of ever-decreasing sperm levels across Western cultures, its time to start looking at this more closely.

OMEGA 3 FOR MEN

Docosahexanoic acid, which is a component of omega-3 fatty acids, plays a key role in movement of sperm, or its motility – often measured on sperm tests. The journey sperm face (which was recorded in the recent Channel 4 production ‘The Great Sperm Race’ was likened to climbing Everest with a super heavy load!) Sperm hasn’t been studied at great depths until more recently, over the last few decades, but during these studies it has been calculated that of the many million sperm produced from a single ejaculation, only a hundred or so make it along the arduous journey. Like a budding mountain climber, preparation is key!

DHA plays a huge role in the development of healthy sperm. Studies have found that males deficient in this fatty acid produce poor sperm that are less likely to fertilise the egg. Others also noted the role of omega-3 fatty acids in thinning the blood, which then allows blood to flow to the genitals, leading to better production of sperm, and better performance during sex.

FISH OIL VERSUS FLAXSEED OIL

There are several Omega-3 fatty acids. They are named alpha linolenic acid (ALA), eicosapentaenoic acid (EPA_ and docosahexanoic acid (DHA). ALA is found in plant sources such as flaxseed oil, whereas EPA and DHA are found in fish and algae oils. ALA is converted by the body into EPA and then DHA, but the process of doing so takes several enzymatic steps within the body, and not every body can do so efficiently (particularly so, as we age). 

The bottom line is, as a practitioner, I advice the use of fish oils over flaxseed, although small amounts of flaxseed oil can also be useful. For those of you who do not want to buy animal products, DHA from algae oil as a separate product is an adequate alternative.

 

DHA FROM ALGAE

Whether marine algae supplements provide the same benefits as fish oil is still unclear: marine algae and fish oil vary greatly in the ratio of both EPA and DHA. Most marine algae supplements provide more DHA than EPA. 

Although DHA is the predominant fatty acid recommended for fertility, some EPA is needed as well, and algae oil very often does not contain any EPA whatsoever. To accomodate for this, supplements will add another plant oil fatty acids (not from algae) – SDA – which can be converted into smaller quantities of EPA. For this reason, algae oil may not be an exact substitute for high quality fish oil, the ratio being not quite as optimal.

 

VITAMIN C, VITAMIN E & FOLATE FOR SPERM HEALTH

In a study of 80 healthy men, aged 22 to 80, those older than 40 who consume the most vitamin C, vitmain E, zinc and folate, had less sperm DNA damage than those who consumed the lowest amounts
http://newscenter.lbl.gov/news-releases/2012/08/27/nutrition-dna-quality/

 

DIET & SPERM, ROLE OF FOOD INTAKE

Diet in general also plays a major role in sperm count. It is possible that high sugar intake, or high blood sugar, may damage sperm. A diet heavy in soy products, due to their ‘phytoestrogenic’ properties, could also reduce sperm count.

 

SPERM COUNT & BEEF CONSUMPTION

In a recent study research found that women in the US who eat a lot of beef while pregnant gave birth to sons who grew up to have a low sperm count. This may be down to hormonal disruption, or contaminants in the cattle feed, as well as the GMO in soya that is fed to cattle in larger farms. Chemicals can build up in the fat of the animals consuming contaminated feeds or grasses, not to mention regular hormonal injections many animals are given to boost their growth. In sons of ‘high beef consumers’ (more than 7 meals per week) sperm concentration was far lower. http://www.reuters.com/article/2007/03/28/us-sperm-beef-idUSN273873720070328

 

COLA AS A CAUSE? OR JUST A BAD DIET & LIFESTYLE

Dr. Tina Kold Jensen of Rigshospitalet in Copenhagen, Denmark, included 2,500 young men in a study on the effects of cola on sperm health. Those in the study who did not drink cola had better sperm qualtiy, averaging 50 million sperm per millilter, and tended to have a healthier lifestyle overall. In contrast, the 93 men who drank more than 1l of cola per day had only 35 million sperm per millilitre. These participants ate more fast foods, and less fruits and vegetables. When looking at caffeine from other sources (such as coffee and tea) the decrease in sperm quality was much less pronounced. It is still not clear if the cola or the unhealthy overall lifestyle is to blame. American Journal of Epidermology, online March 25th, 2010.

 

OVERWEIGHT? SHED THOSE EXTRA POUNDS

Obese men tend to have less motile sperm that thinner males, in a study of ‘Fertility and Sterility’ online January 7th, 2010.

 

EXERCISE

Men who get moderate amounts of exercise have better motility than men who are less active. Sitting for prolonged periods (such as watching TV), reduces sperm count.

 

SOY CONTAINING PRODUCTS & SPERM COUNT

Eating excessive amounts of soy based foods could also lower a man’s sperm count. Soy based foods contain pytoestrogens, a plant-derived equivelant of oestrogens found within the human body. Dr.  Jorge Chavarro of Harvard School of Public Health, Boston, found that men who consumed the highest amounds of soy-based foods had a lower sperm count comparative to those who did not consume soy at all. Men in the highest intake category of soy products had 40 million sperm per milliliter less than those who did not consume soy.

Overweight men tended to have lower sperm counts, which could also be linked to oestrogens produced by fat cells. Journal of Human Reproduction, 2008. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2721724/
 http://articles.mercola.com/sites/articles/archive/2010/09/18/soy-can-damage-your-health.aspx

 

EAT MORE FRUITS & VEGETABLES

Dr. Jaime Mendiola of Instituto Bernabeu in Alicante, Spain, claims that men who eat lots of processed meats and full fat dairy have poorer sperm quality than those who eat a higher percentage of fruits and vegetables, alongside low-fat dairy products instead. He hosted a study on 61 men visiting a fertility clinic; half of these men had poor semen quality and generally had a higher intake of processed meat and high-fat dairy products than the 31 men with normal sperm counts. The men with higher-quality sperm tended to consume more fruits, vegetables and skimmed milk, or no milk at all. The antioxidants found in fruits and vegetables likely help protect the sperm from oxidative damage. Meat and high-fat foods may expose men to higher level of substances known as xenobiotics, which include steroids and various other chemicals that have oestrogenic effects (such as certain pesticides and PCBs). Xenobiotics accumulate in high-fat foods, which in term accumulate in men with high-fat diets. Fertility and Sterility, March 2009. http://channels.isp.netscape.com/whatsnew/package.jsp?name=fte/damagesperm/damagesperm&floc=wn-nx

podcast: PCOS & MTHFR: screening and next steps | PCOS DIVA

podcast: PCOS & MTHFR: screening and next steps | PCOS DIVA

by | Jan 6, 2016 | Podcasts, Uncategorized

Angela talks with PCOS Diva about MTHFR genetic mutation, a condition that 60% of the population has.

If you have the MTHFR mutation, it means that (among other things) your body cannot convert folic acid into folate that you need for a healthy baby and your own cell replication.

Listen in as I speak with PCOS expert, Amy Medling about: what is MTHFR what tests can determine whether you have the MTHFR mutation the difference between folic acid and folate how MTHFR affects women trying to conceive and those that have suffered multiple miscarriages what supplements for folates and B12 you should take if you have the MTHFR mutation.

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