are you getting enough protein to build yourself a baby?

are you getting enough protein to build yourself a baby?

by | Mar 27, 2021 | Food, Male Fertility, Vitamins & Supplements

One thing I always seem to do at the start of seeing new clients is always get a food diary. I don’t know what it is, but women in particular always seem to be lacking in protein when we work through their daily food intake. I know its all about veg and protein, but what’s this all about? Possibly that they have forgotten the vital part protein plays in ensuring life and also the importance of this in the preconception diet to give the body the signals that there is enough ‘fuel’ to maintain a new life and
sustain hormonal health too! Men on the other hand are all too happy to be given my recipes which contain more meat, beans and legumes ( although to be fair sometimes the legumes make them a bit more unsociable if not told how to properly prepare them!!)

In order to perform as a human being it is vital that we gain ‘fuel’ to sustain life. I’m sure you read allabout this in biology at school, but as a trip down memory lane, here is a bit about why we need protein.

The Word protein was coined by a Dutch chemist in 1833 and comes from the Greek word ‘Protos’which means of prime importance. After water the body is primarily made up of protein. Protein isused by the body to build, repair and for growth of new tissue andto maintain muscle. Protein is madeup of amino acids or the building blocks. There are approximately 20, of these 9 are considered essential, as they cannot be made by the body and therefore must be supplied by diet.

If you don’t have adequate protein, your body will begin to break down its tissue. Our bodies are in a constant state of building up and breaking down tissue and to do this they need protein. There are many thousands of combinations of amino acids needed to perform the necessary ‘transfers’ in the body for tissue and neurotransmitters which all require sequences that are very different from the amino acid needed to complete this process.

According to loads of nutrition textbooks healthy people should have at least 0.8g of protein a day per body weight. This is particularly important for those trying to get pregnant, as hormones are made uplargely of protein!

Unfortunately this calculation isn’t accurate for everyone as we all have different levels of activity, stress in our life and we also have to be careful of acidity of the protein!

If you are deficient I would recommend upping this to 1.2–1.8g per body weight. However if you have inflammation in the body as seen on blood tests in high amounts of C–reactive protein, in this instance excess protein will be harmful to the liver.

Another important thing to consider is–what kind of protein are you having? You always need toconsume the highest amount of bioavailable protein with the full package of amino acids. Nutritional Scientists will rate this using a scale called theProtein–Energy Ration. (PER) and Biological Value(BV) ratings of proteins, which measure how well the body utilizes amino acids in a protein. Here’show the main proteins rate (from highest to lowest) by how well they are utilized in the body.

– Whey Protein
– Egg Whites
– Fish
– Dairy Products
– Chicken
– Beef
– Legumes

For me Whey is out, as its just so mucus forming and lots of people lose the enzyme to digest this past 3 years of age, I do however like raw prepared and fermented kefir and I’m really starting to become obsessed about fermented food ( more about this in later posts)

However  – Top of my list is always Eggs! At least 2 daily, and if lacto ovo veggie 3-4 daily.

Cold water fish, great, but with caution large fishes build up heavy metals in their tissue so only go for wild caught or in non polluted areas.

Chicken, quite a substantial amount of protein! So please add this also but make sure its free range and organic.

Grass fed and organic red meat, such as lamb and beef and buffalo at least once weekly

Beans and Legumes – and make sure these are produced organically! Huge amounts of folate, prepare by popping a piece of seaweed in the pot while cooking t absorb the gas. Also pre-soak and rinse a few times.

Other forms of ‘protein’

I don’t like soya at all, i’m sure you have heard me banging on about this! – unfortunately this is creeping into the UK quite rapidly, and many with dairy intolerances are having this as an alternative to lactose! Also it is used almost without a thought by a lot of vegetarians in some form as it has been touted as a ‘ health food’  and is a source of protein. Soya can have a very strong effect on your thyroid disrupting vital hormones here and disturbing fertility. Soya is also a low sulphur based amino acid, and sulphur is the compound that is vital for glutathione to get a kick start, and support your methylation cycle, which is one of the most important things that happens in the body billions of times a second in order to survive and replicate our own DNA. Glutathione is one of the most important substances in this process as it helps with detoxification, so is the ‘ cleaner’ so to speak and gets rid of excess nasties in the body and is a major antioxidant. Other proteins do have sulphur bases, and most meat has the complete package! Soya is also not a good choice for sperm health as it has been cited as reducing count in some studies, and is very detrimental as a whole, so if you are using soya, as milk substitute or to increase protein as a veggie or vegan, consider the other options of hemp, beans and legumes instead.

Do vegans get enough protein and is this a wise choice to follow for preconception and pregnancy?

Speaking of vegans, this is one group that eat and have a fantastic knowledge of food combining and in my experience have the basic foundations for an excellent diet! However as much of what they eat is lacking in B12 deficiencies can build up, so its wise to always take a B12 supplement such as Methylcobalamin ( low dose, to begin with) It sounds factitious to say this but the level of veggies vegans eat is enviable, however – the proteins to help sustain the metabolic processes in the body are incomplete and over time this may pose health issues. Thankfully many do keep an eye on the protein levels they eat, and also if you are vegan, its worth going for regular vitamin and mineral blood tests as well as having regular Full blood counts to see if inflammation is setting in.

Personally I recommend a diet from a paleo perspective, with a mixture of animal and vegetable protein but modified depending on your circumstances where you may have more need for it during times of stress or illness and heavy exercise. Pregnancy is a time where you may need initially less protein as the liver and kidneys are under a tremendous amount of stress hormonally. At different times of your life will have more need for certain things and a balance ratio of carbs to protein based on your situation.

I’m not about ‘ one size fits all’ as your genetics will also play into this and if you have MTHFR and other mutations expressing your need for folate will be huge and the diet will need to reflect this ( beans and legumes must be had here until coming our your ears!). Some may also may have compromised digestive systems and need digestive enzymes to help them to break the food down in order to optimize absorption of the amino acids in the protein. As I always say everyone is a snowflake, and your level of protein needs to be a safe 50-70g as a woman ( if average weight and not overweight  and 70g + as a man in a similar situation. To be safe try the calculation mentioned above 0.8x kg weight and start off at a lower amount I mentioned and build up to your level. If you find this is too much, you may have weaker kidneys and anything more than that may be too much for your kidneys to process. However you need to try this and see how you get on with it before throwing higher protein away as a lifestyle and preconception model suggestion!

 

 

 

the importance of a good diet and supplementation during pregnancy

the importance of a good diet and supplementation during pregnancy

by | Mar 26, 2021 | Food, Vitamins & Supplements

 There is a magic formula for a healthy pregnancy: diet! You have to eat well and supplement. As in previous posts, the nine months in utero can be the most consequential in a person’s life, determining genetic predisposition, illness, and even the hard wiring of the brain. So, it makes sense to have laid the groundwork before even trying. The basic principals of healthy eating remain the same as when you were eating well and supplementing prior to trying for a baby, although nutrient needs to change a little each trimester. A few nutrients in pregnancy do deserve a special mention. Here’s what’s at the top of the list:

 

IRON

The recommended daily intake of iron (RDI) during pregnancy is 22-36mg (10-20mg more than in non-pregnant state). The amount needed depends on the amount of iron the mother has ‘stored’ in her body prior to pregnancy. If a woman’s iron stores are very low, she may need to get more from a supplement. I have a client at the moment carrying twins; her iron levels at first trimester are very low. Iron supplements are regularly provided for pregnant women, as its often difficult to get enough iron from food, especially in the absence of red meat. Unfortunately, iron supplements in the inorganic ‘sulphate’ format (often given by doctors) can cause constipation, so seek professional help here, and don’t routinely add iron as it builds up in the body, and too much of a good thing is no longer any good! Never self-prescribe iron as some people have a predisposition for iron build up in the body – you want to be tested regularly for your levels, preventing this from happening. More on this topic can be found here: http://healthybabycode.com/5-myths-about-pregnancy-nutrition-2-all-women-should-take-iron-during-pregnancy 

CALCIUM

The RDI of calcium during pregnancy is 1200mg per day; 300mg more than for non-pregnant women. During the third trimester of pregnancy, there is a large shift of calcium to the baby, as it starts to develop and strengthen its bones. If the mother isn’t getting enough calcium in her diet, the calcium needed by the baby is drawn from the mother’s own bones. This can have a negative impact on the mother’s bone health years later, leading to osteopenia and potentially osteoperosis, which women can already be predisposed to develop. Low calcium intake during pregnancy may also cause the baby to have weak bones, and impaired bone development. Dietary sources of calcium include: pine nuts, sesame seeds and tahini, sardines (with bones), seaweed (e.g. kombu and nori), salmon, almonds, figs, spinach and watercress. These all yield higher calcium uptake levels than milk!

 

ZINC

Zinc is an extremely important mineral to take across all trimesters, and should be in a good prenatal diet too. Prior to preconception, zinc is involved in over 100 enzymatic reactions in the body and vital for immunity, hormonal function, and bone development. 

Zinc is also vital for male fertility, as it helps improve motility, sperm count and the morphology (structure) of the sperm. If you are low in this mineral, it can affect your mood; mothers with post-natal depression have been tested, and generally show low levels of zinc.

Zinc is also needed to help heal and repair tissues after birth, and a massive dose is taken from the mother’s own stores by the baby immediately prior to birth, leaving the mother very low.

Zinc is needed specifically by the newborns. If you have low levels when breastfeeding, this can lead to an unsettled, unhappy baby.

OMEGA-3s

A decent intake of Omega-3 fatty acids is essential in maintaining the balanced production of hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, as well as the function of the kidneys, gastrointestinal tract, and production of other hormones.

Large amounts of omega-3s are needed during pregnancy to help ensure the growing foetus has enough fats to develop. omega-3s have been found to be essential for both neurological and early visual development of the baby. However, the standard western diet is severely deficient in these critical nutrients. This omega-3 dietary deficiency is compounded by the fact that pregnant women become depleted when the foetus uses fatty acids to grow its nervous system.  Omega-3s are also used after birth to make breast milk.

Research has confirmed that if pregnant women supplement their diet with EPA and DHA, it has a positive effect on visual and cognitive development of the baby. Studies have also shown that higher consumption of omega-3 fatty acids may reduce the risk of allergies in infants. Omega-3 fatty acids have positive effects on the pregnancy itself. Increased intake of EPA and DHA have been shown to prevent pre-term labour and delivery, lower the risk of pre-eclampsia, and may increase birth weight. 

 

FOLATE

Folate is a B-group vitamin. Insufficient folate intake during pregnancy has been linked to neural tube defects, such as spina bifida in the unborn baby, and other issues such as facial clefts. To counteract the higher levels of spina bifida pre 1990s, some governments apply a mandatory enforcement of fortification of flour with folic acid. In the UK, some food industry giants have adopted this on their own, but in countries such as the US, Canada and Costa Rica, this has been in place for some time. Australia introduced mandatory folic acid fortification in 2009. In the UK there are some concerns that folic acid on its own increases colorectal cancer, and cause B12 deficiency, so the debate continues in spite of a recent push for mandating folic acid – it has get to come into force.

Folate should be taken prior to conception, and throughout the entire pregnancy (contrary to advice!). If this is implemented it can prevent 7/10 cases of neural tube defects. Low folate intake also increases the risk of multiple births (twins). Women who are in the early stages of pregnancy (or likely to become pregnant) should take folate supplements daily, and a good prenatal should provide this.

My professional advice would be against taking folic acid or methyl-folate on its own, as this imbalances other B vitamins, but as part of a good prenatal. Important whole-food sources of folate include: leafy green vegetables (like spinach, kale and collard greens), broccoli, asparagus, legumes, nuts and avocados.

 

ISSUES WITH FOLIC ACID

Some people may not be able to absorb folic acid, and in many cases without knowing this, giving them the synthetic form of folate (ie folic acid) as a supplement may be detrimental to their health. About 40-60% of the population has a genetic polymorphism that impairs the conversion of supplemental folic acid to its active form, l-methylfolate. In vivo, the body converts dietary folic acid to l-methylfolate through a series of enzymatic processes. The final stage is done with enzym methyletrahydrofolate reductase (MTHFR). Those with certain polymorphisms have inadequate MTHFR activity and should opt for a methyl-folate supplement instead.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3250974/

 

OTHER VITAMINS & MINERALS THAT ARE IMPORTANT

As well as iron and calcium, the other nutrients that should be boosted in the first and second trimesters include: vitamin C, B vitamins, vitamin D and magnesium. Vitamin D deficiency is at quite and alarming rate, particularly in the UK, so get your levels tested for this, and if low supplement with a therapeutic amount of vitamin D3 as suggested by your nutritionist or naturopath.

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

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