YMCA Healthy Living Magazine YMCA summer 2020-21 - Page 15

shapes can compromise their ability to fertilise an egg . If you are concerned about motility or morphology , tests can be conducted under the guidance of a fertility specialist .
A diet for mums and dadsto-be
Eating a varied , balanced diet that includes all the key nutrients needed to build healthy sperm is essential . A Mediterranean diet is beneficial for fertility for both men and women . The focus is on healthy fats , low GI carbohydrates , plenty of seafood that provides essential omega-3s , moderate alcohol consumption , as well as plant proteins from legumes and beans . This diet is the perfect combination for both men and women looking to conceive , plus it ’ s a really delicious and sustainable way of eating !
The Mediterranean diet is not actually a “ diet ”. It ’ s not designed to be restrictive or intended for rapid weight loss , so get your head out of that zone and think about this as a new way of eating that is adaptable , flexible and can work in your life .
In simple terms , the Mediterranean diet includes :
Eating these every day :
} extra virgin olive oil } fruit } nuts and seeds } legumes , beans and lentils } vegetables } wholegrain breads , cereals , pasta , rice and grains .
Eating these a few times per week :
} fish and seafood } poultry like chicken , turkey , quail and other small birds } yoghurt and cheese .
Eating these less often :
} red meat } sweets .
Drinking the following :
} plenty of water
} a small glass of red wine with food in a social setting is acceptable , however can be left out .
} and let ’ s be real , coffee definitely makes an appearance too !
I don ’ t like to highlight the things not to do . However , we do know that limiting alcohol , quitting smoking and avoiding overheating that area of the body ( e . g . avoiding hot tubs , wearing boxers rather than briefs ) can help create healthier sperm . It ’ s also important to work towards achieving ( or maintaining ) a healthy weight , as this has been associated with better sperm quality .
EATING A VARIED , BALANCED DIET THAT INCLUDES ALL THE KEY NUTRIENTS NEEDED TO BUILD HEALTHY SPERM IS ESSENTIAL .
FEATURE ARTICLE SUMMER 2020-2021
This diet is based on what is traditionally eaten by the people who live in countries bordering the Mediterranean sea , including Italy , Greece and Spain .
YMCA HEALTHY LIVING MAGAZINE 15