viernes, 8 de febrero de 2013

Tips for Fighting Men' s Infertility from the Academy of Nutrition and Dietetics

Tips for Fighting Men' s Infertility from the Academy of Nutrition and Dietetics

02/05/2013 05:06 PM EST

Source: Academy of Nutrition and Dietetics
Related MedlinePlus Page: Male Infertility

How a Man’s Diet Affects Fertility Too

Men's diet and infertilityWhen it comes to conceiving a baby, diet and lifestyle are just as important for men as for women. One-third of the cases of infertility are related to the male partner.
Some common causes of sperm-related infertility are low sperm count, slow moving sperm, abnormal shape and size of sperm and problems with semen.
Diet and lifestyle choices can affect the health of a man’s sperm. Use the following information to make healthy choices:

Eating for Fertility

  • Get Your Fruits and VegetablesColor your plate with at least 2 1/2 cups of vegetables and 2 cups of fruit: leafy greens, purple and yellow vegetables, apples, oranges, kiwi, blueberries and melon.
  • Choose Whole GrainsEat at least half of all grains as whole grains each day, like bowl of oatmeal in the morning, whole-grain bread at lunch and brown rice with dinner.
  • Eat Low-Fat DairyDairy products are full of calcium, vitamin D, potassium and protein – all nutrients that keep your body functioning well. Choose at least three servings of low-fat or fat-free dairy, such as 1 cup of milk or yogurt or 1 ounce of cheese each day.
  • Cut Down on MeatEat less red meat and choose leaner protein sources: fish, turkey, chicken breast or pork chops. Eat vegetable proteins like beans, nuts, seeds and tofu.
  • Be Smart about FatsLimit saturated fats from meats, full-fat dairy products and fried foods. Replace with healthy fats. Snack on an ounce of walnuts or almonds each day, drizzle extra-virgin olive oil on roasted vegetables and salads or add avocado to your sandwich.

Other Healthy Lifestyle Choices for Conception

  • Don’t Drink Too Much AlcoholOver-consuming alcohol is linked with poor production of normal, healthy sperm. If you drink alcohol, follow these guidelines for men: no more than two drinks a day (one drink equals 12 ounces of beer, 5 ounces of wine or 1½ ounces of spirits).
  • Avoid Cigarettes and MarijuanaTobacco use is linked with low sperm counts and slow moving sperm; smoking marijuana over a prolonged period of time can result in low sperm counts and poorly developed sperm.
  • Keep a Healthy WeightResearch has shown that overweight and obesity can lead to fertility problems by creating hormonal disturbances. Eat right and balance calorie intake with exercise. By eating fewer processed foods and more whole foods, like fresh fruits, vegetables, whole grains, healthy fats and lean proteins, there’s less room for mindless eating and empty calorie consumption. On the flip side, being underweight has negative effects on sperm, such as decreased count and poor function.
  • Exercise in ModerationAim to exercise five days a week for 30 minutes. Too much exercise has been shown to decrease testosterone, which can indirectly lower sperm counts. Avoid steroid use; it can affect fertility by causing testicular shrinkage.
Reviewed December 2012

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