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

10 facts about ovulation you may not know

by | Mar 25, 2021 | Ovulation

When does the cycle start is it still during my period?
CD1 and where it all begins is the first full day of your period. Don’t count it until it is in full flow for you. This means there should be enough blood to require sanitary protection.

What’s the process of ovulation?
Fertility is a complicated process and hopefully I will help you to understand the importance of each and every hormones to help you in order for you to successfully conceive, and sustain the pregnancy. It is possible that at this stage you have been for some blood tests at your doctors. For those of you who are effectively in the ‘dark’ about the fertility; It all starts with sex hormones. Hormones are complicated. I’m amazed on a daily basis how these wonderful substances manage to build up and then pass on the mantle so to speak to the next phase. As such, I see it in women as a relay race to the finish. Different hormones will come into the race when each in turn reaches a certain point. In some women when their fertility is less than optimum they will have weaker runners at different stages, but ultimately the race will always run. The organiser is always the main organ the hypothalamus and his second in command is the coach – the pituitary gland, who ultimately grooms the hormones to ensure they are ready and brings on new runners at different stages.

tracking your cycles using ovusense

tracking your cycles using ovusense

by | Mar 23, 2021 | Fertility Tracking

Tracking your cycle is a vital tool that I use as a practitioner. I started using it in 2008 and it has been invaluable over the last 9 years. I do this for so many reasons as your cycle can show you not only key shifts that indicate ovulation has occurred but it can also show stress, how sleep or lack of it can impact your body’s ability to be and stay fertile and how well you may be responding to lifestyle changes. It has also been a real insight into subtle changes in my body from my early thirties to my mid-forties.

As a practitioner, I’m always shocked how little ladies know about their cycle and am super excited to tell them about how certain phases in their cycle can suggest better times to exercise and socialise, how motivation is high at certain points and when to ‘chill down’ and spend time reflecting and relaxing. When this is known it can be hugely empowering! So it’s not just about tracking your fertility

Back in 2008 I got ‘intimately’ involved in fertility tracking. I was into ‘biohacking’ back then ie looking at how technology could help us to better understand our body and hormones. There were very few monitors and ‘apps’ didn’t exist. In the UK there were also even fewer Fertility monitors. I remember getting Ovaque a fertility monitor I really liked to ship to me from America and having to convince them that it was ok!

In the last two years the market has literally exploded with fertility apps, Daisy, fertility cycle, duo fertility, Eva bracelet. With most of these newer generation trackers, they are wearable or rely on taking a temp on skin or orally which is fab when you are well, but doesn’t work if you are ill a few days before ovulation ( it happened to me a few times and was v frustrating)

In November 2015 I stumbled on a new fertility monitor at the London Fertility Show called OvuSense – OvuSense had overcome the issue of using the method of oral or skin temping by using a monitor that is inserted overnight like a tampon and records only ‘core’ body temps. By doing this it builds up algorithms which will then present a pattern and show when your body moves from one phase of the cycle – The Follicular to the Luteal phase, past ovulation to progesterone production ( when the ovum has burst out of the follicle and progesterone is making the body a little hotter) . When the sensor is worn overnight it takes temps every 5 mins.

 

OvuSense has been around a few years now and was recently named one of the top fertility apps in the Times Newspaper. I’m all about the evidence and a recent study stated, that if used correctly the device proved to be 99% accurately. Fertility Road magazine talk more about the history and trials. It has since moved on from this by now offering an app instead of a monitor, so adapting to market needs.

I have been banging on about how great OvuSense is for so long they decided to give me access via the app ( hurrah to the lovely people at ovuSense) I have been using the new app for a few months now. It’s very nifty, as links to your phone via an adaptor. And I have to say it’s pretty darn good. I’ve even confirmed ovulation and checked progesterone via a blood test in this time so I know it works!

It’s really easy to use also and in the morning after at least 7 hours of use you take out the sensor ( wash it) and place the sensor on the adaptor which goes into your phone headphones port. The device then picks up the signal and transfers the data to the app on your phone.

The device has also been a real support system for ladies with PCOS who are unaware if they are ovulating and has an amazing Facebook page to support ladies using it for this reason and it has over 15,000 users. I dip into the group now and again and have given advice on supplements and diet which has been well received by the group.

Missing your fertile window is frustrating. As a practitioner tracking and looking at the health of your cycle is at the heart of what I do. I would be bold enough to say its also something that about 70% get wrong during the fertility journey unless given proper guidance. It is important to know this as every woman’s cycle is different and there is no room for error with a 24 hour window! I also use it to identify an unbalanced cycle that needs some support and when this is evident functional testing is where I go next.

Using OvuSense to help identify this in my view has been a real game changer and as a practitioner has been a huge asset to my practice, as once diet and lifestyle suggestions are in place you can see a real difference in the charts, and in most cases predict early pregnancy!

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