I was getting my hair cut the other day and my chatty hair dresser, Paula, who is in her 30s, mentioned that she is starting to �clean up� her diet and lifestyle. Paula went on to say that her motivation was that she and her husband wanted to conceive a baby within the year.
According to the Centers for Disease Control and Prevention (CDC), over 12 percent of women ages 15 to 44 suffer from infertility, which is defined as not being able to get pregnant after one year of unprotected sex. Paula is trying to lose a little weight, eating more healthfully, and taking a vitamin supplement, which are all welcomed changes that can increase her changes of conceiving and delivering a healthy baby.
But emerging research is suggesting that Paula isn�t the only one who would benefit with diet and lifestyle changes to increase the chances of conceiving a healthy baby. It is estimated that more than 40 percent of the incidences of infertility may be due to issues involving the male partner. Being overweight or obese, smoking, drinking too much alcohol, and the use of marijuana can all increase the risk of infertility, according to the CDC.
This doesn�t surprise Elizabeth Ward, MS, RDN, the author of Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy. �In the past, we thought fertility was only a woman�s issue,� claims Ward. �We know that the male�s diet and lifestyle can affect conception.� For example, studies show that being overweight or obese may reduce sperm count. �The effects seem to be inversely related,� says Ward. �The more overweight a male is, the lower the sperm count tends to be.� With less sperm available to fertilize the egg, it could take longer for a couple to get pregnant.
According to the CDC, unhealthy habits such as excessive alcohol consumption, smoking, anabolic steroid use, and illicit drug use can also contribute to erectile dysfunction.
What the male eats also matters. Research suggests that a diet that contains higher amounts of fruits, green vegetables, certain fish, chicken, whole grains, and low fat dairy products, such as low fat milk, can positively affect the quality of men�s sperm. For example, fatty fish such as salmon contain omega-3 fatty acids which are also abundant in sperm. Thus, researchers speculate that eating fatty fish or taking a fish oil supplement may improve the concentration and quality of the sperm. Antioxidants, such as vitamins E and C, and carotenoids, found in nuts, fruits, and vegetables, may help protect the sperm from damage by free radicals. On the flip side, eating lots of saturated and trans fats, especially from processed foods and meats, could have a negative effect on the quality of the sperm.
When it comes to conceiving a healthy baby, it appears that the adage �it takes two to tango� is true. The diet and lifestyles of both the male and female are important and changes may need to be made to increase fertility and achieve the desired outcome of having a healthy baby.
Here is a simple fish recipe that any couple would enjoy:
ROASTED HONEY ORANGE SALMON
Makes 2 servings.
Salmon supplies DHA, a beneficial omega-3 fat.
2 tablespoons honey
1/4 cup 100% orange juice
2 tablespoons reduced-sodium soy sauce
2 cloves garlic, peeled and diced, or 1 teaspoon prepared minced garlic
1 tablespoon finely grated, peeled fresh ginger
1/2 teaspoon freshly ground black pepper
8 ounces salmon fillet
Preheat oven to 400�F.
In a small bowl, whisk together the honey, orange juice, soy sauce, garlic, ginger, and black pepper.
Place the salmon skin side down in a shallow baking dish. Top with the honey mixture.
Cook for 15�20 minutes or until the fish flakes easily with a fork.
Calories: 333
Total fat: 15 grams Saturated fat: 3 grams Cholesterol: 62 milligrams Sodium: 601 milligrams Carbohydrate: 25 grams Dietary fiber: 0
Protein: 24 grams Calcium: 21 milligrams Iron: 1 milligram
Makes 2 servings.
Salmon supplies DHA, a beneficial omega-3 fat.
2 tablespoons honey
1/4 cup 100% orange juice
2 tablespoons reduced-sodium soy sauce
2 cloves garlic, peeled and diced, or 1 teaspoon prepared minced garlic
1 tablespoon finely grated, peeled fresh ginger
1/2 teaspoon freshly ground black pepper
8 ounces salmon fillet
Preheat oven to 400�F.
In a small bowl, whisk together the honey, orange juice, soy sauce, garlic, ginger, and black pepper.
Place the salmon skin side down in a shallow baking dish. Top with the honey mixture.
Cook for 15�20 minutes or until the fish flakes easily with a fork.
Calories: 333
Total fat: 15 grams Saturated fat: 3 grams Cholesterol: 62 milligrams Sodium: 601 milligrams Carbohydrate: 25 grams Dietary fiber: 0
Protein: 24 grams Calcium: 21 milligrams Iron: 1 milligram
Recipe from Expect the Best, with permission.
Be well, Joan
Twitter: @JoanSalgeBlakehttps://twitter.com/joansalgeblake
This Posting Appeared on US News & World Report.
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