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  • Fish Oil Supplementation to Improve Male Fertility

    By Robin Miller RDN

    Studies suggest that infertility affects approximately 15% of all couples, and although conventional wisdom suggests that infertility is a female issue, the reality is approximately 40% to 50% of fertility issues are due to male factors.  Much research suggests that a healthy diet rich in certain nutrients, such as omega-3 fatty acids, antioxidants, other vitamins, specifically, vitamin D and folate, and low in saturated fat and trans–fat is associated with good semen quality. Fish, shellfish, other seafood, poultry, cereals, vegetables, fruits, low-fat dairy, and skim milk have been found to be positively associated with several semen parameters as well. Fish and fish liver oil in particular also contain other essential nutrients, that have been associated with better semen quality. With that said, there is now new research and data focused on the intake of fish oil supplements and testicular function as measured by semen quality and reproductive hormone levels. 


    After examining data from nearly 1,700 young men, researchers determined that fish oil supplementation was associated with a higher sperm count and improved levels of hormones, specifically lower FSH and LH levels; higher free testosterone to LH ratio that contribute to male fertility, according to the report published in JAMA Network Open. 

    However, the amount of fish oil the men in the study took was wide-ranging, so there is no specific quantity that can be suggested from this study. Furthermore, because it’s an observational study, we can’t assume a causal or contributing relationship between fish oil supplements and positive outcomes; a double-blind, randomized, placebo-controlled study is the preferred method of research to support a positive correlation. 

    In the meantime, most everyone can benefit from more fish in our diets! Incorporate wild, organic, preferably low-mercury fish, such as wild salmon, shrimp, tilapia and whitefish to name a few, into your diet 1-2 a week. Try swapping out a deli meat sandwich with a tuna sandwich or a steak for a piece of wild salmon during the week and you will be naturally getting in some healthy fish oil along with tons of other nutrients, like vitamin D, iron, zinc and magnesium that support fertility. If fish is not your jam, try supplementing a high-quality fish oil supplement to achieve optimal benefits. 

    To learn more about ways to increase fish in your diet as well as find a fish oil supplement right for you, schedule a nutrition consult  today  and work with one of our Registered Dietitians!

    Reference: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2758861

     

  • Setting Goals vs. Resolutions

    By Robin Miller, RDN

    The beginning of a New Year is often synonymous for many with starting fresh, creating new goals and resolutions. In talking with family members, friends and clients it seems there is a common theme around goals and resolutions revolving around health and fitness whether it be healthy eating, cooking more and eating out less, exercising, and the list goes on.  Is it just me or does it seem that January and February are always the busiest time of year in gyms and fitness centers, as well as, well the produce aisle, where did all the kale go?! However, come the middle of February to beginning of March the gym rush seems to die down and the produce section seems much more bountiful. Why is this and how can we maintain those healthy habits year-round?

    Personally, I’ve never been one to make a year-long resolution or goal, the thought of promising to do something for an entire year is just daunting. I don’t want to promise myself “I won’t eat sweets for a year,” I am surely setting myself up for failure and overlooking the happy medium in achieving healthy habits. This is where weekly and/or monthly goal setting comes into play.

    Creating weekly or monthly goals can be much less daunting and actually seem doable. I encourage clients to have a few overall goals, but then create small goals every week or month to ultimately make progress towards hitting those goals. The small goals may change depending on what is going on in your life on a weekly or monthly basis, by making these modifications you are still able to make forward progress towards the ultimate goal(s). 

    For example, you may have a goal around cooking more and eating out less. A weekly goal one week may be to cook four meals and then the following week this may change to cooking two meals vs. four because of work commitments, etc. Allowing for these modifications to goals not only sets you up for greater success, but also helps to create a long-term habit. 

    If you haven’t had success in achieving your year-long, New Year’s resolution, perhaps the idea of weekly or monthly goals will resonate with you.  I challenge you to start by picking three, doable goals for the week! Try a yoga class, schedule a massage for yourself, go to a free informational event to support your journey!  If your goals revolve around nutrition, schedule a nutrition consult  today and work with one of our Registered Dietitian to develop an individualized plan to help you achieve your fertility, prenatal, postpartum, condition-specific, and/or health goals! 

     

  • Ride the Roller Coaster

    by Alece Demaray, RYT 500 + CPYT

    New Year’s goal setting is tough when your goal (BABY!) is not in your control.  No matter the timeline you allot yourself or how hard you work to make it happen, it may or may not come to fruition.  As a goal driven woman, that is heartbreaking to accept.  

    I like to work toward things and celebrate when I achieve them.  When trying to conceive, I started to do everything that was in my control…see a reputable Reproductive Endocrinologist, adjust lifestyle factors, modify my diet, take proper supplements and get weekly acupuncture.  I adopted a mood of empowerment, to make my healthiest self to prepare for conception. I am still upkeeping the changes…and I am still trying to conceive.  

    I am currently on clomid in prep for IUI #3.  As I started a new cycle, it struck me that my emotions have developed a unique cycle of their own:

    Cycle Day 1-3:  Depressed because I am not pregnant

    Cycle Day 3- 7 :  Swallowing down clomid with a dose of forced optimism.  Emotions run wild. 

    Cycle Day 8-14:  Anxious anticipation to see how I responded to the meds and when the IUI will be scheduled

    Cycle Day 14- 24:  A mix of hope and positive thinking swells the majority of the two week wait

    Cycle Day 24-28:  The last few days of the two week wait brew anxiety and negative thinking, as if I already received a negative pregnancy test result

    Cycle Day 28 – Upset and mad at the negative result of the pregnancy test.  

    Repeat Cycle.

    The yoyo of emotions is real and it is tiring.  I want to be hopeful and believe it is possible, but being pulled to the other end of the spectrum becomes more painful, feeling like a positive pregnancy test is the impossible dream.  I began to think…How can I learn to ride this fertility roller coaster better? Sure, there are some unexpected twists and turns, highs and lows, but can I learn to EXPECT those challenges and manage my energy BETTER around them?

    My new goal is to strive for balance regardless of the cycle phase.  Remain present for all that is coming up for me emotionally and physically, but not allowing it to throw me.  I will root down and rest into the truth that I WILL BE OKAY, regardless of the outcome. It is a PRACTICE and everyday an opportunity to try the ride again, inviting more ease.

    Here are some suggestions and inquiries to support you in remaining cool, calm and collected, regardless of what cycle day it is for you and your emotions:

    1. Schedule some space directly after your appointments.  Use this time to journal and process what things in your life ARE going right.  Gratitude journaling can help to reframe your perspective and shift your mood in a positive direction for the rest of your day.
    2. Take 3 deep, calming breaths before opening the message from your doctor.
    3. Remain aware and nonjudgmental of your emotions as they fluctuate with medication.  Be kind to yourself and thank close ones around you for understanding 🙂
    4. At the beginning of your two week wait, remain active with safe exercise (yoga!) to keep your mind at ease.
    5. Prior to your pregnancy test, affirm to yourself (at least) 3 times that you will be okay, regardless of the outcome.  You are loved, regardless of the outcome. You are worthy, regardless of the outcome. Try an Unwind the Mind Massage to get through the wait!
    6. Post pregnancy test, allow yourself to process:  do you need to cry, scream, call someone or celebrate?  Allow yourself adequate time to digest the information as opposed to rushing off to the rest of your day, without dealing with your feelings.
    7. Give yourself permission to begin again (mentally) at the start of your new cycle.  Reignite the flame of possibility and reaffirm to yourself that YOU ARE CAPABLE AND WHOLE.

     

    If you would like to practice riding the roller coaster together, join me for Yoga For Fertility at Pulling Down The Moon, on Wednesdays evenings.   In addition to managing emotions and digesting experiences, YFF will increase blood flow to optimize your fertility. To find more balance on this path, call Pulling Down the Moon to get started in March at: 312.321.0004.  I hope to see you on the mat!