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Why Men Play an Equal Role in Fertility HealthWhen a couple is trying to conceive somehow, nine out of ten of them tend to hold the woman in the relationship solely responsible for this. This usually means when a first acupuncture appointment is made, only the woman is present. This really has to change, men are equally responsible if not more in most cases. Especially when multiple miscarriage is a concern. For those men who don't think they play a role in this, first give your head a shake and then read on to see what you can start to do in order to balance your body and strengthen your sperm.
For men who have specific sperm issues that may be interfering with conception there are many steps that you can take to make sure your body is on the road to becoming more balanced with a more relaxed mind and stronger sperm health, which means their sperm count, motility and shape can all be effected.
The reason why men need to start treatment and to change their lifestyle in order for sperm to be their strongest is because it takes roughly 90 days for sperm to mature and take shape.
If you are planning or have planned and IVF or IUI cycle then men should start to receive acupuncture 6 weeks prior to and a few treatments after. If you are trying a natural conception program, then 3 months of treatments and supplementation is a great place to start. At the very least, please start by following some or all of the suggestions below.
You can start by following these simple suggestions:
• Avoid toxins and limit caffeine and coffee to 90mg/day.
• No alcohol - one of the biggest fertility killers in men , alcohol is toxic to sperm and can reduce the quality, lower motility and increase the abnormal shape.
• No drugs
• Avoid too much heat - this will reduce sperm count and quality, make sure your bath will ony increase your temp by a single degree
• Avoid tight pants and underwear
• Get some stress reduction going in your day to day
• Get some exercise, 20-30min a day
• Sleep - make sure you are getting what your body needs, if not, take a nap
You can start right away by eating well-balanced healthy food as well astaking a well-rounded multivitamin and mineral. Receive regular weekly acupuncture treatments to promote good blood flow, a balanced body, stress reduction.
Put a great meditation tape on your ipod, use it when you have a free minute, or better yet, create a free minute, this will all help with stress reduction technique
Increase the amount of antioxidants like blackberries, blueberries, strawberries and vitamin C and E. Cook with garlic and leafy greens, like kale and chard. Take some beta-carotene, selenium and zinc. Eat hormone free meat, so this means organic.
Make sure you are eating enough of the following:
Amino Acids
The building blocks of life. Necessary for egg and sperm production. Some healthcare practitioners will prescribe amino acids such as l-arginine to enhance fertility. Do not take arginine if you have the herpes virus, it will cause an outbreak.
Sources: protein foods such as meat, fish, eggs, dairy, lentils, peas, beans, nuts, brown rice, sunflower and pumpkin seeds, and quinoa. Dosage: 500 mg per day of l-arginine.
Vitamin A
Essential for the production of male sex hormones. It has antioxidant qualities which protects cells against damage from free radicals in the body. It also is important for the upkeep of the seminiferous tubules.
A deficiency is shown to reduce sperm volume and count, and increase abnormal sperm.
Sources: eggs, yellow fruits and vegetables, whole milk and milk products, dark green leafy veggies, and fish oils.
Dosage: RDA 700 mcg per day. Take with foods that contain fat or oil, as well as with vitamin C, E, and zinc.
Vitamin B6 (pyridoxine)
Together with zinc, B6 is essential for the formation of male sex hormones. A deficiency causes infertility in animals.
Sources: molasses, brewer's yeast, whole grains, nuts, brown rice, organ and other meats, egg yolks, fish, poultry, legumes, seeds, and green leafy veggies.
Dosage: RNI 1.4 mg per day, but up to 50 mg may be used per day.
Note: Zinc is needed for its absorption.
Vitamin B12
Folate and B12 are needed for the synthesis of DNA and RNA. These make up the blueprint for the genetic code of the entire body. Low levels can cause abnormal sperm production, reduced sperm counts, and reduced motility. even if your count is only on the low side, supplement with B12.
Sources: lamb, sardines, salmon, fermented foods that contain bacteria. Calcium aids in its absorption.
Dosage: RNI from 1.5 mcg per day.
Folate (folic acid)
Needed for sperm production, count, motility, and low morphological abnormalities. Vitamin C aids in absorption.
Sources: dark green leafy veggies, broccoli, organ meats, brewer's yeast, root vegetables, whole grains, oysters, salmon, milk, legumes, asparagus, oatmeal, dried figs, and avacados.
Dosage: RNI 200-400 mcg per day.
Vitamin C
An antioxidant that prevents damage from free radicals. It is needed for the healthy production of sperm. Low vitamin C levels have been linked with an increse in birth defects. It can increase count and motility of sperm. It is also shown to reduce clumping of sperm.
Sources: citrus fruits, rosehips, cherries, sprouted alfalfa seeds, cantaloupe, strawberries, broccoli, tomatoes, sweet peppers, black currants, mangos, grapes, kiwi fruit, pineapples, asparagus, peas, potatoes, parsely, watercress, and spinach.
Dosage: 500-1000 mg per day.
Vitamin E
Rats fed a diet free of vitamin e cannot reproduce. It also is an antioxidant. It may also help the sperm penetrate the egg. Deficiency leads to a degeneration of testicular tissues. Vitamin E has anticoagulant properties, so caution if taking blood thinners.
Sources: cold pressed oils, wheat germ, organ meats, molasses, eggs, sweet potatoes, leafy veggies, nuts, seeds, whole grains, and avacados.
Dosage: > 4 mg per day.
Selenium
Deficiency may cause infertility. It is needed to properly shape sperm and to maintain count. It may have a key role in the functioning of the epididymis. It is an antioxidant which protects the cells in the sperm that have a high fat content.
Sources: tuna, herring, brewer's yeast, wheat germ and bran, whole grains, and sesame seeds. Dosage: RNI 75 mcg per day.
Manganese
Manganese competes with iron for absorption. It is advisable to take manganese supplements with protein foods and vitamin C. Deficiency may cause testicular degeneration, congenital malformations, sterility, low sex drive, low sperm count, and an increase in the number of cells that degenerate in the epididymis. Deficiency may also inhibit the synthesis of sex hormones.
Sources: whole grains, green leafy veggies, carrots, broccoli, ginger, legumes, nuts, pineapples, eggs, oats, and rye.
Dosage: RNI 1.4 mg per day.
Zinc
Deficiencies of Zinc are quite common. Zinc is important for the cell division and the production of healthy sperm. It is the most critical trace mineral for male sexual function. It is needed for testosterone metabolism, testicle growth, sperm production, motility, count, reducing excess estrogen in male reproductive tissue. Every time a man ejaculates he loses about 5 mg of zinc. Alcohol depletes zinc in the body. Folic acid, tea, coffee, high fiber intake, and iron may inhibit absorption. Vitamin B6 and C may aid absorption.
Sources: lean meat, fish, seafood, chicken, eggs, pumpkin and sunflower seeds, rye, oats, whole grains, legumes, ginger, parsley, mushrooms, brewer's yeast, and wheat germ.
Dosage: RNI 10-30 mg per day.
Coenzyme Q10
Important for energy production. ICSI fertilization rates may rise when taking this supplement. It also improves blood flow. It is present in large amounts in the seminal fluid. It protects them against free radical damage, gives sperm energy (along with fructose), and increases their motility. Dosage: 50-90 mg per day.
Essential Fatty Acids
Very important to take when trying to concieve. EFA's act as hormone regulators. Omega-3 DHA and Omega-6 arachidonic acid are important structural elements of cell membranes, body tissue, and brain development in the fetus. Sperm contain high concentrations of omega-3's, in particular DHA (found in oily fish). DHA is in the sperm tail (motility).
Sources: Omega-3; flaxseed, oily fish (mackerel, herring, salmon, sardines), walnuts, green leafy veggies, and tuna (not more than 150g/week).
Sources: Omega-6; seeds and their oils.
Dosage: 2000 mg per day.
Note: be careful if you are currently taking blood thinning medication. Also, these should be taken with antioxidants vitamins A, C, E, selenium, and grapeseed extract.
Herbs
Ginseng (Radix Ginseng, Ren Shen) may improve levels of testosterone.
Tribullus (Tribullus Silvestrus, Bai Ji Li) has been found to support healthy sperm production and is used to treat sexual dysfunction (impotence and libido).
Some herbs that may adversely affect fertility are St. John's Wort, Saw Palmetto, Licorice, and Echinacea.
Dosage: Talk to a qualified Herbalist.
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Ask any woman who has given birth and she'll be happy to wax lyrical about the bad fit between
the modern human pelvis and a baby's big head. Ask any anthropologist and he or she will also
be happy to explain, in similar gory detail, that painful labor is the product of an evolutionary
compromise to accommodate upright walking in a species that also has an oversized brain.
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