By Breea Johnson, MS RD

A recent published Cochrane review reported that the partners of men taking oral antioxidant supplements had significantly higher pregnancy and live birth rates than men taking no antioxidant supplements.  While this may be a somewhat controversial topic in the world of fertility because a) the appropriate dosage for each man may differ and b) the advantages of “mega-doses” of antioxidant supplements are not well established the benefits of antioxidants are clear, especially from food sources. Antioxidants are vitamins (like vitamin C, vitamin E, carotenoids, and Coenzyme Q10), minerals (such as zinc and selenium) and phytonutrients (flavonoids and polyphenols, for example) that most people consume on a daily basis. If you are eating more greens and beans than the average American chances are you also are consuming more antioxidants. The best sources of antioxidants are fruits, vegetables, beans, nuts and seeds.

Antioxidants are highly beneficial for health because they prevent DNA damage from oxidative stress. Think of oxidative stress as what happens after a nail is left outside – it begins to rust and age because of lack of protection from the elements. The same thing can happen to the body – both inside and out – and antioxidants can provide the added protection. Oxidative stress also affects optimal sperm function by altering membrane fluidity, sperm motility, count and morphology.

An antioxidant-rich diet is key to quench the excess reactive oxygen species (ROS) caused by inflammation (i.e. a poor diet, smoking, alcohol, stress, chemical toxicity). Here are some easy tips to help increase antioxidants:

• Eat your green veggies. Push aside the lettuce for more nutrient-rich greens such as kale and chard.
• Try a daily green drink. We recommend Phytoganix which is loaded with antioxidants such as raspberries, blueberries, goji berries, lingonberries, spirulina, green tea, astragalus, ginger, green cabbage, beets, carrots and spinach!
• Add a serving of nuts to your diet daily – try organic, raw, and unsalted almonds, cashews, walnuts and pecans!
• Red beans are one of the highest sources of antioxidants – and they are great especially added to soups and salads!
• If you are taking a multivitamin, make sure it is high quality and a great source of antioxidants.
• Omega-3 fatty acids are also protective of ROS and help keep sperm membrane fluidity – great sources are dark leafy greens, wild salmon and walnuts! Or try a high-quality omega-3 supplement.

To learn more about how nutrition may affect male sperm quality, book an appointment with a Pulling Down the Moon nutritionist by calling (312) 321-0004 or visit www.pullingdownthemoon.com and click on “Schedule an Appointment.”

Summer is the season for cookouts, al fresco dining and steaks on the barbie.  Yet, all that charred animal flesh may not be the best for you favorite guy’s fertility.  Read more here.

Studies suggest that there is a relationship between exercise and male fertility.  Interestingly, men who have a ”moderate” exercise program (1 hour of exercise 3 times per week) have been shown to have better sperm parameters than men with heavy training regimens like marathoners and triathletes (Vaamond et al. 2009).  And gals, even if your guys isn’t a pro athlete he may still be working out in a way that’s not optimal for fertility.  Too much exercise, inadequate rest between workouts and “weekend warrior” bouts of intense activity could stack up to impair sperm count, morphology and motility. 

This may in part relate to the fact that habitual, moderate physical activity can act as an antioxidant because it “trains” our body to become a better producer of antioxidant enzymes.  However, when exercise becomes intense and exhaustive, or when we do not allow time for the body to rest and repair, cell damage due to oxidative stress can occur.  Here are some guidelines to pass along to your honey to make sure both he and “his boys” are staying fit:

Fertility-Friendly Exercise for Guys

1. About an hour of moderate intensity cardiovascular three times per week is optimal for fertility.  He should keep his heart rate around 65-75% of max and make sure there’s adequate time to rest and restore between workouts.   
2. Resistance training will help your honey maintain lean body mass, stay strong and look like a hottie.  Again, taking time to rest and restore is key.  Allowing for at least 48 hours of rest between resistance training sessions optimizes muscle repair and workout efficacy. 
3. Practice yoga.  When we say yoga is good for stiffies we don’t just mean tight muscles.  Stretching reduces chronic stress and releases tight muscles in the hips, back and groin.  Net result:  less tension and improved blood flow to the pelvic organs…natural Viagra! 
4. Avoid back-to-back strenuous work-outs.  Stagger cardiovascular training with resistance training and yoga/stretching routines to achieve optimal fitness with minimal side-effects. 
5. Keep the shorts loose and the “equipment” cool.  Avoid saunas, steam rooms and hot tubs. 
6. Practice relaxation training every day.  In the go-go world in which we live, our bodies and minds have forgotten how to relax.  Taking 15 minutes a day to practice meditation, conscious breathing or deep relaxation is imperative to combat the toll that stress hormones take on our health and fertility. 

With this exercise wisdom “under his belt,” (so to speak) your guy can do his part to make sure both he and his swimmers are in tip-top shape! 

 Vaamond et al. Response of semen parameters to three training modalities.  Fertil Steril 2009; 92:  1941–6.