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Diet for a healthy DAD-To-BE
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My partner and I are trying to conceive. As a future dad, how important is my diet?
Conception isn't the only
reason to revamp your diet. Additional research shows that dads who drink
heavily the equivalent of two drinks a day during the month prior to
conception have babies who weigh on average 6.5 ounces less than other babies.
Low birth weight is a serious medical condition that can affect your child's
health and behavior for the rest of his life.
What's a healthy diet for
dads-to-be? Generally, it should be every bit as balanced, varied, and
nutritious as
a
mom-to-be's diet during conception. Specifically, future dads should:
Eat plenty of foods rich
in vitamin C and other antioxidants; they cut the risk of damaged sperm and
boost its motility. An eight-ounce glass of orange juice contains 124
milligrams. Aim for at least 60 mg of vitamin C daily, more at least 100 mg
if you smoke. (And if you do smoke, consider quitting. See below for
reasons why.)
Get more zinc in your
diet, at least 12 to 15 mg a day. Several studies show that even short-term zinc
deficiencies can reduce semen volume and testosterone levels. Great sources
include extra-lean ground beef (a three-ounce serving has 4.5 mg), baked beans
(a one-cup serving has 3.55 mg), and dark chicken meat (2.38 mg per three
ounces).
Increase your intake of
calcium and vitamin D. Infertility researchers at the University of Wisconsin at
Madison suggest that consuming 1,000 mg of calcium and 10 micrograms of vitamin
D each day may improve men's fertility. Good sources of calcium include low-fat
milk (an eight-ounce glass has 414 mg) and yogurt (one cup has 302 mg of
calcium). You'll find vitamin D in milk (an eight-ounce glass has two mcg) and
salmon (a three-ounce serving has eight mcg).
Cut out or cut back on
alcohol. While an occasional drink is generally considered safe, studies show
that daily consumption of wine, beer, or hard liquor can decrease testosterone
levels and sperm counts, and increase the number of abnormal sperm in your
ejaculate.
Go cold turkey on recreational drugs, such as marijuana and cocaine. Marijuana can decrease your sperm's motility and, like cocaine, it can affect the brain chemistry responsible for releasing reproductive hormones. Drug use can also cause birth defects.
Hot tubs, saunas, and
tight-fitting clothes. Testicles function best when they keep their cool.
"The boys" are happiest at 94 to 96 degrees, which is a couple of
degrees cooler than normal body temperature. Steamy spa equipment, snug jeans,
synthetic shorts, and bikini underwear can all overheat your testicles and
inhibit sperm production. To protect your swimmers, wear loose fitting pants and
boxer shorts (the truth is, they look better, too).
Bicycle seats.
Impotence can be an unexpected and frightening side effect of avid cycling. A
study from the University of Southern California School of Medicine found that a
bicycle seat's steady pressure on the groin area can damage arteries and nerves.
There are some new ergonomic seats designed to alleviate this pressure. It also
helps to periodically lift yourself off your seat when riding long distances.
Visit your doctor if you feel any numbness or pain or have erection problems
after biking
Rough sports such as
football, hockey, soccer, basketball, baseball, horseback riding, and even sex (hoo
boy). The danger here is traumatic injury to the genitals, which can hurt
your ability to produce sperm or ejaculate. If you do play contact sports (the
ones that require clothes, anyway), wear protective gear. When you're training
for the bedroom Olympics, just remember: Gentle is best when your goal is a
baby.
Stress. Studies
from the Department of Physiology at the Medical College of Ohio show that even
minimal stress can cause a man's testosterone levels and sperm count to drop.
Chilling out can power up your potency.
Workplace hazards.
Exposure to radiation and chemicals can damage sperm, lower sperm counts, and
cause genetic defects in children, according to research from McGill University
in Montreal. If you're exposed to any hazards on the job, ask for a temporary
reassignment.
Certain medications.
Ask your doctor about the sexual side effects of any prescription drugs you are
taking. Many medications, including those used to treat blood pressure, ulcers,
cancer, seizures, colitis, irritable bowel syndrome, and even bacterial
infections can cause fertility problems and lower sperm counts.
Stop smoking. Do
you need one more reason? Well consider this: Recent research confirms that men
who smoke have fewer sperm in their ejaculate. Plus, kicking the habit now can
help your family out later. Second-hand smoke is dangerous for your partner and
your unborn child.
The bottom line is, if you commit yourself to a few months of clean living, healthy eating that means plenty of fruit, vegeatables, whole grains, low-fat dairy products, and lean meats and a safe (though admittedly tamer) lifestyle, you'll be in top shape to father a child ... download GenderLabs for more information
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