Men's Health

 

Hey BA!

Did you know? 

Male infertility is on the rise. A study published in 2019 reported that 1 in 20 men are facing reduced fertility[i]. Given the drastic decrease in sperm count and quality worldwide over the past 40 years[ii], it can be estimated that the infertility percentage has only grown. 

 

Similar concern should also be given to the prevalence of male cancers. Prostate and testicular cancers have been on the rise over the past few decades, with prostate cancer being diagnosed in 1 in 7 men over their lifetime[iii].

 

While the numbers are alarming, much of the risk can be mitigated simply through nutrition and lifestyle changes. Let’s discuss the overarching strategies that support all aspects of men’s (and women’s) health, as well as a few specific nutrients to emphasize.

Nutritional Recommendations

Focus on eating a nutrient-dense, anti-inflammatory diet. Minimize processed foods. 

Include

  • Organic vegetables and fruits

  • Wild-caught fish and pasture-raised meats

  • Healthy fats (nuts, seeds, avocados etc.)

  • Sprouted whole grains

Avoid

  • Refined grains

  • Refined sugar

  • Conventionally raised meats and dairy products

  • Refined vegetable and seed oils

  • Trans fats

 

Lifestyle Recommendations

Focus on staying active and reducing exposure to toxins, endocrine disruptors, and other harmful chemicals.

  • Decrease stress

    • Intentional breathing

    • Meditation

    • Daily walks outside

    • Gentle yoga/stretching

  • Switch to all-natural body care products

  • Make sure to drink clean, filtered water and increase intake

  • Limit plastic use

  • Eliminate smoking

  • Regular exercise


Nutrients to Emphasize

  • Omega 3 fatty acids

    • Wild-caught salmon and other cold water, fatty fish

    • Walnuts

    • Chia seeds

    • Flax seeds

  • Antioxidants

    • Berries

    • Goji berries

    • Artichokes

    • Dark chocolate

  • Zinc

    • Pasture-raised lamb and beef

    • Sprouted pumpkin seeds

    • Hemp seeds

    • Chickpeas

  • Selenium

    • Brazil nuts

    • Wild-caught salmon and tuna

    • Pasture-raised turkey and chicken

    • Mushrooms

  • Lycopene

    • Tomatoes

    • Watermelon

    • Grapefruit

    • Carrots

 

[i] Ravitsky V, Kimmins S. The forgotten men: rising rates of male infertility urgently require new approaches for its prevention, diagnosis and treatment. Biol Reprod. 2019;101(5):872-874. doi:10.1093/biolre/ioz161

[ii] Hagai Levine, Niels Jørgensen, Anderson Martino-Andrade, Jaime Mendiola, Dan Weksler-Derri, Irina Mindlis, Rachel Pinotti, Shanna H Swan, Temporal trends in sperm count: a systematic review and meta-regression analysis, Human Reproduction Update, Volume 23, Issue 6, November-December 2017, Pages 646–659, https://doi.org/10.1093/humupd/dmx022

[iii] Filippou P, Ferguson JE 3rd, Nielsen ME. Epidemiology of Prostate and Testicular Cancer. Semin Intervent Radiol. 2016;33(3):182-185. doi:10.1055/s-0036-1586146

 

 
Park Roberts