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Several studies have examined the role of diet & d

Several studies have examined the role of diet & data from randomized controlled trials (good trials). They suggest that oral antioxidant therapy can improve some sperm parameters.

💊Can you take a dietary supplement of lycopene (thing that makes tomatoes red and is one of their superpowers) to get the benefits?

👨🏼‍⚕️ A study aimed to investigate the effect of 14 mg daily lactolycopene on semen quality in healthy men.

👦 60 healthy men ➡️ received either 14 mg/d lactolycopene or a placebo for 12 weeks.

🚫 There was no significant change in the primary endpoint (motile sperm concentration).

🍅 However, the proportion of fast progressive sperm and sperm with normal morphology did improve significantly in response to the intervention.

🍽 Tomatoes eaten every day, in any form, could be beneficial for sperm. It may also help prevent prostate cancer. So, a thing for lads to focus on, that doesn't taste manky or isn't hard to do. Sure how many sauces are tomato based? Could you add 🍅 to your eggs in the morning, or perhaps include them in your sandwich. Yes, ketchup counts 😂

A study investigated the effects of tomato juice o

A study investigated the effects of tomato juice on sperm.

44 men with poor sperm concentration and/or motility were randomly assigned to be in 1 of 3 groups: a tomato juice group, an antioxidant group, and a control group.

The tomato juice group consumed 1 can of tomato juice (containing 30 mg of lycopene)

The antioxidant group consumed 1 antioxidant capsule (containing vitamin C 600 mg, vitamin E 200 mg, and glutathione 300 mg) for 12 weeks.

In the tomato juice group, plasma lycopene level was significantly ⬆️ and an ⬆️ in sperm motility. In the antioxidant capsule group, no significant improvement was observed.

Interesting study. Obviously more to be done.

The food we eat and the lives we live can influenc

The food we eat and the lives we live can influence our risk of developing cancer. It isn't the biggest thing to impact risk, not by a long shot. So, it's incredibly important that I make it clear that although I'm acknowledging the available research, I'm also not overselling it. People living the healthiest lives can be diagnosed with cancer. People living less healthy lives may never develop cancer.

Nonetheless, here are some foods you may wish to include into your regular diet.

If concerned, chat to your GP, especially if there is a family history of prostate cancer. Your GP may wish to test your blood (PSA test) and perhaps do other tests if they feel there's a need. The PSA test is a blood test to help detect prostate cancer. But it's not 100% perfect even though it's a handy test that has saved so many lives.

I'm going to dedicate a few posts to this. It's an

I'm going to dedicate a few posts to this. It's an important topic!

First, let's talk about erectile dysfunction.

Erectile dysfunction is when a man has difficulty getting or maintaining a strong enough erection for sex. It can be caused by lots of things including stress, anxiety and alcohol.

🚫 It can also be a symptom of an underlying condition. For example issues with your blood vessels due to the likes of high cholesterol, blood pressure and / or blood sugar. So, do talk with your GP about it.

💊 It can also be due to medications. So again, chat to your doctor.

🍆 Erectile dysfunction can be 1 of the 1st warning signs for heart disease. Yes, even if in your 30s!
(It doesn't mean that your erectile dysfunction is due to potential heart disease. It could be down to something else like stress. It's just important to rule out heart disease risk by chatting with your GP. And then, of course, aiming to keep your risk as low as you can going forward).

➡️ A diagnosis of erectile dysfunction has been associated with a 2-fold increase in death from heart attacks, strokes and cardiovascular disease. I was once quoted in a newspaper saying "what's good for your heart is good for your penis" and this is what I meant.

👩🏽‍⚕️ A study, published in the American Heart Association journal Circulation, looked at data from nearly 2,000 men who had no history of heart disease or stroke. Of those, nearly 46 % reported having erecetile dysfunction symptoms. After nearly 4 years, the study found that 115 men with erectile dysfunction symptoms had or died from a heart attack, cardiac arrest or stroke. Men with erectile dysfunction experienced more than twice the number of such events than men without it.

🍊🍉🍈🍇🍌🥜 Speak to your GP, and start to steer your diet to a Mediterranean style diet. Up your fruit, veg, fish, nuts, seeds and legumes. And consider other things like better managing, getting daily exercise and reducing alcohol intake. If you smoke, please do consider getting help to stop.

Gonna discuss other things in additional posts. Just thought I'd start with the baseline stuff.

A simple summer breakfast option. I love carrot ca

A simple summer breakfast option. I love carrot cake overnight oats with grated carrot, cinnamon, raisins and pecans. However, apple strudel overnight oats with mixed spice, raisins, grated apple and walnuts is lovely too. For a chocolate cake version I add in cocoa and dates. I'm still working on my coffee cake version. I think a cold espresso added in with walnuts and dates would be divine. Like mixing your overnight oats with your latte! Or am I mad?? 😁

There are many potential benefits of including chi

There are many potential benefits of including chia seeds into your regular diet. Some research suggests they may help manage weight, blood pressure and cholesterol (obviously you would need to do other stuff too for meaningful changes! There is no magic bullet.).

An easy and tasty way of doing that is chia jam. All you do is heat a bag of frozen berries in a saucepan and add 3 tbsp of chia seeds. You then just store the mixture in an old jam jar within the fridge.

I sometimes flavour it with spices or extract as well as things like orange zest. When you use strawberries, cherries and blueberries you don't need a sweetener. However, with some sour berries you may need to add honey or a grated apple.

Due to their soluble fibre content you may find they help soften your poo, making it easier to pass, especially if you have haemorrhoids.

They're a good source of plant omega 3 too!

Asker is on insta! Dunno how I missed this. If you

Asker is on insta! Dunno how I missed this. If you're interested in sports nutrition, you should definitely follow him.

☕And here's some good news about #coffee #☕

Happy Easter everyone 🐣 (Near impossible to ge

Happy Easter everyone 🐣
(Near impossible to get a photo with a 2 year old! Only just turned 2 and nearly my height 🤣)
🐕 also present! But equally energetic!

#Repost @edible_evidence ・・・ . Hope I’m n

#Repost @edible_evidence
・・・
.
Hope I’m not the only one getting the protein in today 🍫 💪🏼.
.
🐣 Here’s a few reminders for today:
- Easter is only once a year & mini eggs are top tier chocolate that shouldn’t be missed.
- One food doesn’t magically make you unhealthy or healthy.
- No good foods, no bad foods, just food foods.
- Regardless of what or how much you eat today, you need to eat tomorrow.
- Your body needs food just like it needs oxygen, so say bye to food guilt.
.
👋🏼 And if anyone mentions the nutrition of your Easter eggs tell them they’re high in Vit B12 and iodine, low in sat and a source of calcium, what’s not to like.

🙌 @graynutritionrd What egg are you eating??? I

🙌 @graynutritionrd
What egg are you eating??? I like plain chocolate the best. No bits!! Just chocolate.

#Repost @jonosteedman (check out his page! Lots of

#Repost @jonosteedman (check out his page! Lots of great posts)
・・・
“I’m just really all or nothing”

If you’ve ever said that during your pursuit of health and fitness, I am (lovingly) directing this post at you.

That approach will ruin you.

For starters, there is no “perfect”. There’s no perfect diet, no perfect food, no perfect workout. You are literally striving to achieve something that doesn’t exist.

Because that week of “perfect” prepped and planned meals probably meant you had to skip out on lunch with a friend, or dinner with your kids, or that ice cream with your significant other and GUESS WHAT. You’ve just failed your social health.

Oh well, you can always start again Monday.

Look, I get it. I would say I’m a bit of a perfectionist (his words, not mine. In case anyones laughing at the notion that I think I'm a perfectionist! Or even kinda one!) Telling myself and others to “just do the best you can” or “near enough is good enough” makes a little bit of me die inside every time.

But it’s the best way to move forwards and actually achieve your desired outcome, instead of constantly stopping and starting over the next decade.

If you truly want to improve your health and fitness, you need to come to terms with the fact that being 80% “on track” most of the time is better than 100% “on track” some of the time.

Hormone Replacement Therapy (HRT) & Weight Gain

👩🏽‍⚕️👨🏼‍⚕️Your GP can chat through your options.

The evidence: HRT, whether oestrogen alone or in combination with progesterone, doesn't lead to weight gain. (Your experience may be different. I'm certainly not saying you're wrong.)

A 2000 Cochrane review of 28 RCTs (28559 people) found that HRT didn't cause weight gain or prevent it.

A 2005 substudy of the Women’s Health Initiative clinical trial (835 people) found no difference in weight, BMI, waist circumference, waist-hip ratio, body fat % or lean tissue.

A 2007 substudy of the HOPE Trial (822 people) found that HRT didn't lead to body weight or body fat % gains over 2 years. In fact, the opposite may be true.

A 2007 prospective longitudinal open trial (246 people) found no difference in 1 year.

#menopause
#HRT

Flaxseed & Menopause Evidence isn't strong here.

Flaxseed & Menopause

Evidence isn't strong here. But, it's unlikely to do any harm in trying it. So, perhaps consider giving it a lash to see if it helps you and your symptoms.

Please ignore any typos or poor use of language at the mo. Newborn is being a newborn.

Theyve examined 25 to 90 grams. 90g is a lot so perhaps start with a lower amount first.

Symptoms that you're hoping it might help with include hot flashes and night sweats which no1 enjoys.

Why it might help ➡️ flaxseeds contain a type of bioactive plant sterol called lignans. Milled, ground or crushed flaxseed / linseed (the other name for flaxseed) is better as you want these lignans to become more available to the body. The lignans in milled flaxseed can then be converted by gut bacteria into the things that might be of benefit.

Worth a shot?

#menopause

Body composition changes

⬆️ fat mass & ⬇️ lean mass are likely due to hormonal changes during perimenopause & postmenopause.
Also, body fat distribution shifts, storing more around the middle.
An ⬆️in visceral fat has been reported in perimenopausal women even when weight & waist circumference did not change.

🤓 Oestrogen, follicle stimulating hormone (FSH) and cortisol have all been implicated in these changes.

🍗🍳 🥛Focus on eating 20 grams (+) of protein every ~4 hours
🏋️‍♀️ Try and build in strength-increasing exercise into your weekly routine. E.g. weights, pilates etc...
🚫 Avoid extreme calorie deficits if ya can!
✔ Whey protein can be useful, as well as creatine, if that is something you wish to consider.
☀️ Vitamin D is important for muscle strength (few different ways) so take a supplement.
🍣 Oily fish (EPA fats, vitamin D and protein) also helpful.
More on #menopause this week... stay tuned!

Safefood survey March 2021 ➡️To be a source of

Safefood survey March 2021
➡️To be a source of protein, the product must contain 12 grams per 100g.
➡️The average amount of protein the products contained was 10.7g per 100g
➡️ The range was as low as 0.9 grams per 100g (a slice of bread has 3 to 4 grams) up to a more impressive 30.6 grams per 100g (similar to meat).
➡️One quarter (28%) of the 354 vegetarian meat alternatives in the survey were NOT a source of protein.
➡️It's not just about the macros! They differ in terms of micronutrients (vitamins and minerals) also. 27 out of 354 products provide data on micronutrients, iron was the most commonly listed micronutrient (on 6% of products) followed by B12 (on 4% of products). More on this again!
🥑In 2018, 4% of adults in ROI described themselves as vegetarians while 4% of adults considered themselves as dietary vegans.
😁So, if this is relevant to you, please be mindful of the protein content of your meals. Most adults are aiming for 20 to 40 grams of protein per meal. Protein feeds your muscles and bones. If you don't feed them, you lose them! 💪
🥘 You can DEFINITELY meet your protein targets without meat. You just need some knowledge.
🍲 The likes of tofu, tempeh, mycoprotein and soya mince contain lots of protein. Beans, peas and lentils contain a bit (full can = 10-15 grams depending on the one you choose). There is a small amount in nuts, seeds, nut butter, hummus and falafel (maybe 3-4 grams per serving so same as a slice of bread).
Hope that helps! Beware of marketing!!

Vitamin D deficiency common in Irish-Asian (South

Vitamin D deficiency common in Irish-Asian (South East Asian descent) community.

👩🏽‍🔬New study looked at blood levels of vitamin D from 186 people tested in the St James Hospital lab. They found that 66% were deficient. This is 3 to 4 times the deficiency rate of Irish Caucasians. A further 27% were insufficient. Only 7% had adequate levels.

➡️ If you live in Ireland you need to take a vitamin D supplement.
✔ The darker your skin, the more you need to take.

This study is published in Nutrients.
Laird et al

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