Male fertility: 10 foods that boost your sperm count – 9Coach (blog)

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Obesity is a problem in every Australian neighbourhood, but statistics show that the problem intensifies the further you get from the centres of major cities. In Australian capitals, 62 percent of adults are overweight or obese but head to the outer suburbs and that rate jumps to 67 percent, and in remote areas its 73 percent. Thats because theres reduced public transport and opportunities for incidental exercise away from city centres. If you live in the deep burbs, the solution isnt to move its to make more of an effort to get enough physical activity.

A 2016 study found that Americans who werent adequately hydrated (drinking the recommended 8-10 cups per day) were more likely to have a high body mass index. Its not just because those who dont drink zero-calorie water down sugary soft drinks instead, but rather because of a mix of biological factors. Its been proven that, for people trying to lose weight, half a litre of water 30 minutes before a meal can help you lose up to 10kg in three months so drink up.

Facebook is making us fat. Its a sensational statement, but theres some truth to it. Social media has any many negatives as it does positives, and one of those negatives is increased likelihood of weight gain perhaps because time spent online means less time spent on physical activity, or because all those tantalising food photos make you hungrier, or because seeing other overweight or obese people in your Newsfeed normalises being overweight and obese.

Breakfast is not the most important meal of the day, despite the conventional wisdom saying otherwise, but it is associated with healthy lifestyle patterns that make it worth eating anyway. Studies indicate breakfast starts a cascade of health benefits that continue throughout today, and that overweight and obese people who start eating a big breakfast are way more likely to lose weight than those who stick to eating calorie-heavy meals later in the day.

Dietitians have long talked up the health benefits of cooking at home, and theyre not just making them up: adults who cook all their meals at home are 26 percent less likely to be obese, which is probably because in your own kitchen you can control the portion sizes and ingredients. Its important to point out that this doesnt mean you should never eat out just that, if you do it often, you should choose your meals a bit more carefully.

Broadly speaking there are two types of cholesterol: the bad low-density lipoprotein cholesterol (LDL), which gets stuck in your arteries and raises risk of cardiovascular disease; and the good high-density lipoprotein cholesterol (HDL), which cleans up the bad stuff and lowers cardiovascular disease risk. Your doctor will recommend the best way for you to increase HDL cholesterol, but these strategies are also proven to work.

Several serves per week of fatty fish like salmon, sardines, herring, mackerel, and sea bass has been demonstrated to up HDL levels. Thats because these fish have high levels of omega-3, a fatty acid that has a positive effect on HDL.

Sugar is a controversial all-round topic in the nutrition world, so its no surprise that sugars connection to good and bad cholesterol is also a contentious topic. A 2010 study linked higher amounts of added sugar to higher levels of HDL cholesterol, and recommended cutting back on added sugar. That advice is backed up by other experts who recommend reducing the refined and white sugars in your diet.

Swapping refined grains (white bread, white pasta, white rice, etc) for whole grains (brown bread, brown pasta, brown rice) has been shown to increase HDL cholesterol and lower LDL cholesterol, in addition to a host of other health benefits. (Find out easy ways to make the switch to whole grains here.) Be careful not to overboard with the whole grains, as research shows that low-carb diets are a path to improving HDL levels.

If you dont get enough fibre (which is the case for most Australians), youre not just going to have hard time, uh, doing your business. Theres good evidence that soluble fibre the kind mostly found in vegetables, fruit, lentils and so on helps your cardiovascular system, though its likely because it flushes out LDL cholesterol rather than increasing HDL cholesterol. The good news is that adding all kinds of fibre to your diet is really, really easy.

Like many foods on this list, nuts lower LDL cholesterol and improve HDL cholesterol. But not just any nuts: walnuts have a particularly beneficial effect on HDL levels.

Moderate amounts of unsaturated fat aka good fat and healthy fat has many benefits, including an increase in HDL cholesterol (and isnt linked to an increase in LDL cholesterol, unlike saturated fat the kind mostly derived from animal products. However, there is debate about exactly how bad saturated fat is for LDL levels). Avocados, rich with unsaturated fat, are associated with a significant increase in HDL.

Extra virgin olive oil is another prime source of unsaturated fat that, when consumed in the right amounts (up to four tablespoons a day), has solid health benefits. Its positive effect on HDL cholesterol is believed to be because it contains polyphenols, a type of antioxidant (extra virgin olive oil has a higher amount of polyphenols than regular olive oil). Coconut oil is often spruiked as a good alternative to olive oil, but be wary many experts believe theres not enough evidence yet to make that call.

Who doesnt love a nutrition-backed excuse to eat chocolate? A 2004 study found that eating 75g of dark chocolate a day (thats a pretty hefty amount a standard block of Lindt chocolate is 100g) boosts HDL cholesterol levels, because cocoa powder contains those friendly polyphenols. Conversely, eating the same amount of white chocolate which doesnt actually have any cocoa solids in it a day slightly reduces HDLs.

Good news for those who love a glass of red wine: moderate consumption (no more than two glasses per day) of your favourite tipple is associated with a HDL cholesterol boost, likely because it contains a compound called resveratrol. A note: people with high triglycerides (essential fat in the bloodstream) are advised not to drink alcohol to increase HDL cholesterol.

Australians are advised to aim for 150 minutes of moderate-intensity physical activity per week. Most of us dont meet that guideline a shame, as its an amount of exercise linked to an increase in HDL cholesterol. Even an increase in low-intensity exercise is likely to improve HDL levels, which is good news for those who hate vigorous sweat sessions.

It seems unlikely youd both care about your health enough to worry about good cholesterol while also not caring about your health enough to smoke, but regardless: smoking pushes down levels of HDL cholesterol in the bloodstream, while quitting cancer sticks has also been shown to raise HDL levels.

Ginseng root

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Male fertility: 10 foods that boost your sperm count - 9Coach (blog)

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