On the Coast – Families Issue 104 I February/March 2020 | Page 19

3rd hand (in clothing/curtains etc) smoke
affects reproductive health. A child born
to a male smoker is 4 times more likely to
develop cancer in childhood. The earlier
in life a male starts smoking is linked to
an increase in Body Mass Index (BMI) of
their sons.
Avoid alcohol – Limit to 2-3 drinks
per week and none for older men.
– Consider a white spirit such as gin or
vodka in plain mineral water with fresh
lime. Not sugary soft drink mixers.
Reduce weight – eat more vegetables,
eat less sugar and processed food,
move your body.
Sperm of obese men display a different
epigenetic profile when compared to lean
men. Obese fathers have children with a
higher risk of insulin resistance, obesity
and sub-fertility.
Reduce stress – Stress hormones
can impact reproductive hormones.
Mouse model studies have shown the
stress response can be passed on to
offspring. Try ‘insight timer’ App for
guided meditation and mindfulness daily,
exercise daily, yoga, screen free time,
8 hours sleep, do things that make you
happy, speak with a counsellor if you feel
stuck.
Reduce dietary and environmental
toxic exposure at home and at work
– Phthalates, Bisphenol A, pesticides
and solvents etc have been shown to
increase risk of childhood illnesses
in offspring including asthma and
learning difficulties. Glycosphates in
pesticides can reduce sperm motility.
Reduce exposure to chemicals/plastics,
chemically laden personal care products
and pesticides. Support detoxification
pathways if necessary and eat organic
where possible. Don’t heat up/store food
2
3
4
5
in plastic. Choose glass or stainless steel
water bottles.
Minimise caffeine – limit coffee
to 1 cup or less per day and avoid
caffeinated soft drinks and ‘energy’
drinks including ‘pre-work out’
supplements as these usually have high
amounts of caffeine, sugar and artificial
additives. A 2016 study showed that
pregnancies conceived by men who
drank more than 2 coffees, teas or sodas
per day before conception were 1.73
times more likely to miscarry compared
to men who drank less.
Reduce electromagnetic field (EMF)
and Wi-Fi exposure – keep laptops
and phones away from laps and pockets.
Keep the scrotum cool – wear boxers,
cool down after exercise, wear loose
clothing. Especially important for chefs
and cyclists.
Eat more vegetables – In 2016 the
CSIRO conducted the largest fruit and
vegetable survey in Australia and found
that only 15% of men met both fruit and
vegetable guidelines. How much do we
need? 5 serves of vegetables and 2 serves
of fruit. (See table below) Eat a rainbow
at every meal. At lunch and dinner aim
for your plate to be 80% vegetables/salad
plus good quality protein (lean meat, fish,
eggs, legume, tofu and healthy fats (olive
oil, nuts and seeds, nut butters).
Selenium, zinc, vitamin C and
co-enzyme Q10 are important
nutrients for sperm health and
suboptimal levels can lead to low sperm
count, motility and morphology issues.
Selenium rich foods include: sunflower
seeds, brazil nuts, mushrooms, eggs,
pork, chicken, tuna, salmon, squid.
Zinc rich foods: pumpkin seeds,
salmon, yoghurt, oysters, chicken,
cashews, red meat, almonds, tahini
Vit C rich foods: Berries, yellow, red and
orange fruits and vegetables. Consider
practitioner prescribed, evidence based
nutrients and herbal medicine to
enhance sperm health parameters.
6
10
7
8
9
CSIRO 2016 study
4 out of 5 Australian Adults are not meeting daily fruit and vegetable
requirements of 5 serves of vegetables and 2 serves fruit
1 serve
vegetables =
½ cup cooked greens
½ cup beans, peas or lentils
1 cup green leafy or raw salad vegetables
½ cup corn
½ medium potato/sweet potato
1 medium tomato.
Diana Arundell is a university-qualified naturopath and consults from her Avoca Naturopath clinic.
She has a special interest in fertility and pregnancy health, digestive health, immune function and family
wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an
accredited Journey Practitioner. For further information please contact Diana Arundell
at Avoca Naturopath on 0410 465 900.
30 Renwick Street, Wyoming
Phone: [phone]
Vasectomies are a permanent and
very effective way to stop unwanted
pregnancies. They are performed
under local anaesthetic and have
a quick recovery time.
IS YOUR FAMILY COMPLETE?
Have you thought of your options?
Have you considered a vasectomy?
For more information regarding the
procedure, fees or any other issues
of concern please visit our website
or contact our friendly staff.
www.cornerfamilysurgery.com.au
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Learning Centre Mentoring
Workshops
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Chain Valley Bay
4358 3155
FEBRUARY/MARCH 20 – ISSUE 104
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