Solo Dads Adjusting to Change
Breaking up and moving on is hard to do at the best of times, however when kids are involved it becomes much more complicated. Suddenly you have to think about ongoing parenting responsibilities, new partners being involved, and sometimes geographical separation from your children. Unlike other types of relationship break-downs, this is one that sees you stay involved with your ex – for life! If you’re confronted with this issue,it’s important to learn to embrace the change and live by new boundaries.
You’ll know when you’re having problems with adjusting to change, as you keep hanging on and trying to continue to be involved with your ex’s life, beyond being a co-parent. Instead of having consistent appropriate contact around you and the children, your involvement will become intense and suffocating.
10 Signs you’re struggling with change:
· You’re still in love with your ex
· You constantly want to meet up with your ex
· You frequently contact them by phone/ email/ text
· You always bring up the past relationship with them
· You ignore boundaries, rules and agreements with your ex
· You get overly involved, suffocating and possessive with the children
· You try to stay in close contact with their friends and family
· You haven’t had sex or gone out with anyone else since the break-up
· You get in the way of them moving on and meeting someone new.
Everybody’s interested in sex. Whether it's to get pregnant, who’s doing it and with whom, or how often is normal? We wonder what we should wear, or how much hair to remove to get more of it, or even how to market it?It’s in our face in some way, often subliminally, and frequently in a distorted way every day.
Men and women obviously have differing sexual needs, (not necessarily sex drives guys!), and this often leads to conflict. Conflict is the antithesis of yoga, yet within conflict there is always opportunity for unity.This is where yoga comes into play.
Sex and yoga is about harmony, about bringing balance into the equation so both sexes feel healthy, nourished and appreciated, free from all the usual repercussions or associated pressures. In my opinion the essence of sex is as a pathway to spiritual transformation and lasting physical well being.
Basically yoga makes you feel good. It gets the blood pumping. It gets the hormones flushing through the body. It gives your skin a healthy youthful glow. It generates heat and stimulation from the inside out. It gives you energy, and that's sexy.
Sex and yoga are more intimately connected than we think. Sex feels good. Good sex with someone we love opens our hearts, makes us smile and relieves tension. Sex is about relationship, connection, intimacy, love andcreative expression. At their best sex and yoga are about union, truth and love.
To reveal those things in your life, your yoga practice, and your sex life takes a genuine commitment to creating a deeper sense of intimacy and overall wellbeing. In my journey as a yoga teacher I encourage all thosethings and created a yoga system as a way of putting it into a concise practice.
I use a unique system of corrective Japanese yoga postures, wholefood medicine and breath work, which has the potential to heal and enliven, stimulate and support both the sympathetic and parasympathetic nervous systems. When this happens, optimal function of our hormonal, lymphatic, circulatory, respiratory and digestive systems is restored. This makes us feel more vital, connected and present. We begin to engage more fully with life on all levels – mentally, emotionally, spiritually, physically and sexually.
To keep it simple: each section of our spine is governed by a particular meridian, and our very foundation, the sacrum, our base chakra into Mother Earth, dictates how secure, confident and trusting we feel within ourselves. Our sexual essence, that is, our base chakra or kundalini energy, is the connection between our Spirit and Universal Consciousness, or Love.
The flow of sexual hormones is governed primarily by our kidney energy and is intricately connected to our emotional health and how fluidly we move through life, and whether we speak our truth from our hearts and souls without fear. A strong aligned spine is the foundation channel for this universal energy so we can move through life, embrace challenges and grow into the full expression of ourselves.
Sex and yoga are therefore intricately entwined!
Our sexual and emotional confidence is governed by the quality of our Base chakra (perineum), Solar plexus chakra (navel) and Heart chakra. Yoga works to connect the potential in these chakras and energize the entire chakra system from the pelvic floor to our biggest sex organ, the brain.
My female students have noticed marked improvement in their energy levels, regulation of, and reduced discomfort throughout their menstrual cycles, healthier hair and skin and a general sense of heightened vitality, libido and sexual responsiveness – all good things!
For women, the sequence will help correct gynaecological disorders, enhance fertility, counter osteoporosis, reduce varicose veins, rebuild pelvic floor integrity after childbirth (imperative on so many levels!), balance hormonal function and generally improve emotional and sexual confidence.
My male students are honoured and nourished equally so they can start to access both their male and female energies (yin and yang) in an appropriate way to experience balance, intuition and emotional expression, rather than traditional repression.
They comment that they have become more empathetic with their partners and other men. They unravel learnt behaviours and stereotypes that stop them from feeling and being true to themselves, without losing their senseof masculinity. You can still be a bloke and sensitive.
For men, the important issues of prostate health, virility/fertility, hair loss, libido, body confidence and stamina are addressed to help counter the effects of aging, modern day stresses and work and relationship pressures often placed upon them.
This ripples out into the greater community as energy of understanding, compassion, tolerance, self responsibility and positive response rather than reaction, and ultimately, respect for the opposite sex.
These introductory postures take just 20 - 30 minutes a day and if possible should be done at least 3 times a week and you can download the PDF on your left which has all postures in images.
1: Gall Bladder Dips
Interlace hands behind head, R foot against L knee. Exhale and drop elbow to rear foot to open up opposite waist, draw elbows wide. Inhale to centre, repeat briskly x 8.
Releases tight sides and brings softness to the shoulders & hips. Also releases the lines that govern the metabolism so we can maintain healthy weight and body image, plus tones the waist/hip line where we often storeunresolved issues.
2: Spleen Bridge - Setu Bandha
Exhale and lift hips high, pressing through inside edge of feet. Inhale and lower one vertebra at a time to the mat. Repeat smoothly x 8, drawing knees in slightly to feel inner thigh line. Rest on back after and breathe - feel Spleen blood quality/pulsing up legs into belly.
Upper body will soften and thoughts will relax as well as hormone flow improves. When we feel warm and nurtured from within this expresses as compassion and sensitivity towards ourselves and others. Spleen energy helps us make supportive choices & develops personal integrity so we don't repeat negative/destructive patterns in relation to ourselves or others.
3: Kidney/Spleen Lift
Lie on belly with L foot pressed into R inner knee, squeeze elbows into ribs. Exhale and lift hands and straight leg, pressing foot to knee and feeling the kidney area. Inhale and lower, repeat lifting x 6, then hold up and inhale.
Exhale and squeeze around to L, lift chest and straight leg to draw awareness into weak points in lower back and increase blood flow and motivation into the kidneys. Inhale to centre, exhale and squeeze round to R. Swing L to R briskly x 10 then rest on belly with head to one side and breathe deeply.
Stimulates endorphins and increases sexual vigor, builds libido and stamina.
4: Bow - Dhanurasana
Lie on belly and bend knees to hold ankles, forehead to mat. Exhale and lift into Bow, press belly into mat and resist feet with hands to open shoulders. Inhale and lower, rest briefly then repeat and hold up for 3-6 breaths. Relax and feel the lungs, heart and belly energies connecting.
Excellent for reproductive organs, circulation and developing emotional sensitivity.
5: Downward Facing Dog - Adho Mukha Svanasana
Come onto all fours in Downward Dog (Adho Mukha Svanasana), hands shoulder width, feet hip width, bend knees if need too. Hold for 5 - 8 breaths, releasing the jaw and neck, lengthening the spine up to the tailbone and rolling the shoulders away from the ears.
Downward Dog stretches the spine and nervous system channels to bring mental clarity, nourish the spine and nerves and counterpose to Dhanurasana. Downward Dog builds mental endurance, leg and arm strength and nourishes the endocrine system, strengthens the heart and builds overall health and organ function.
6: Triangle Pose - Trikonasana
Take legs one leg length apart, R foot heel dissects L arch, L toes turned in 30 degrees. Arms out to sides at shoulder height, spine long and legs engaged. Exhale and lean over R leg extending and lifting R arm to open R ribcage. Keep back foot grounded and belly drawn to spine. Lower R hand to shin and L fingers to ceiling in line with shoulder, look to floor or up along L fingertips. Hold and breathe 5 - 8 breaths, focusing on lengthening the spine, rotating the chest, extending the energy from the heart out into the fingertips and anchoring down into the legs. Come up to standing on an inhalation and switch feet to do the other side. Lay down on your back after for a few breaths to absorb the cleansing effect of the pose.
Trikonasana strengthens the legs, tones the abdominal organs, particularly the Liver, flushes the hormones and lymphatics and creates a sense of expansion, acceptance and patience. Clear Liver energy helps connect us with our inner wisdom and ability to see opportunities and make appropriate choices that support our direction and purpose in life.
7: Crocodile - Chaturanga
Lie on your belly, hands beside chest, toes tucked under and knees lifted off the mat so legs are elevated and parallel to the floor. Exhale and contract entire body to lift off the mat and squeeze from the belly out into the limbs. Keep elbows close to ribs, chest in line with elbows and elbows over the wrists. Hold up for 3 breaths then rest with head to one side.
Crocodile governs the lungs and helps develop breath capacity, mental stamina and a sense of empowerment. Strong lungs give us a sense of trust and positivity as we draw in nourishment and breathe out stagnancy. Healthy lungs fuel the blood with oxygen and regulate the nervous system which in turn makes us feel good and radiate vibrant, attractive energy.
8: Hara Bicycle
Lie on your back with legs long and hands interlaced behind the head.
Exhale and draw R knee to chest, L elbow up and across to meet it. Feel the belly engage. Inhale to centre, exhale and swap sides. Briskly cycle to build your belly strength and tone your abdominal organs and harness inner strength.
Hara bicycle connects the kidney and lung energies to circulate oxygen, adrenalin and promote production of fresh hormones. Hara (or belly centre) strength and integrity is essential to maintain optimal digestion and hormone balance. When we are disconnected from or congested in our bellies, we lose awareness of what is appropriate and inappropriate, on all levels.
9: Seated Butterfly - Baddhakonasana
Sit with soles together, knees wide and hands interlaced around edges of toes. Use hands against feet as traction to lift the chest and lengthen the spine. Close the eyes and focus on your breath at the end of your practice now, observing the shifts in your body and mind and getting a sense of the energies moving within.
Baddhakonasana is an excellent hip opener that helps circulate fresh blood around the pelvis to nourish the reproductive organs. Sit quietly for 5 - 10 minutes, breathing in and out through the nose to calm the adrenals, drawing the breath down into the belly and sit bones so you feel grounded, nourished and calm.
As always with any posture always move within a sharp-pain-free range of movement. If you feel uncomfortable with a posture just bring it back a little.
Do remember though, you need to be fit for good sex so keep your practice going and enjoy Sex and Yoga.
Denby Sheather is a Yoga Instructor, Bowen Therapist and Reiki practitioner.
She runs Breathing Space Yoga Studio and if you’re interested in learning more about Sex and Yoga can be contacted at www.breathingspaceyoga.com.au
Yoga and Diet for Prostate Health
A comprehensive guide to a healthier prostate.
The Prostate Gland is a bloke thing. It is one of the organs in the urinary and reproductive system of the body. It is a male sex gland made up of a cluster of smaller glands which surround the urethra and a portion of the bladder. It’s to be taken seriously fellas.
This mysterious gland is small, doughnut shaped, and situated at the base of the bladder. It causes more grief to men than just about any other part of their bodies, and prostate cancer will soon be the major killer of men in Australia. Although approximately 50% of Australian men may experience some type of prostate problem at some stage of their lives, until it plays up, men rarely give their prostate a second thought – not a good idea.
Its main function is during the sexual act – when ejaculation occurs, it secretes an alkaline fluid that forms part of the semen. This fluid nourishes and provides volume to the semen, along with other seminal fluids.
Walnut sized in young men, enlargement of the prostate is common in men over 50 and approximately 4 in 10 men over the age of 60 have it. Enlargement occurs when the glands and connective tissues surrounding the urethra thicken and block urine flow.
Prostate Enlargement Causes -
1. Ageing. As the body ages, harmless nodules develop in the tissues of the prostate, which accumulate and gradually enlarge the gland. Eventually the gland becomes large enough to ‘press’ or ‘strangle’ the urethra and obstruct urination.
2. Low levels of zinc. The tissues of the prostate gland normally have high levels of zinc. Zinc levels gradually decrease as you grow older.
3. Over 50 testosterone levels start decreasing. This causes an increase in the quantity of dihydrotestosterone (DHT), which over-produces prostate cells.
4. Postural faults and obesity could also affect prostate health. A heavy body and lengthy periods of sitting put more pressure on the pelvic region and perineum, resulting in congestion in and around the prostate.
5. Constipation can also be a cause. Hardened faeces and an overloaded rectum cause excessive pressure on the prostate gland.
Prostate problem symptoms -
1. The obvious one is difficulty in passing urine. This is due to compression of the urethra by the prostate blocking the flow. You may strain or have to wait a while before being able to go.
2. A weak flow of urine starts, and then stops. The stream is narrower and less powerful.
3. Involuntary leakage – there may be a tendency to dribble urine, much like incontinence.
4. One may find it difficult to stop urination once it has started.
5. You visit the bathroom more often. There may be a frequent need or urge to urinate 2 or 3 times nightly, as well as during the day.
6. Even after passing urine, you’re still left with the feeling of incomplete emptying of the bladder.
7. Due to prolonged obstruction, the small veins in the bladder and urethra stretch. When you strain to urinate, the veins may burst, causing blood to enter the urine. Due to this, painful urination, called Dysuria, may occur.
8. There could be a mild pain in the lower back, hips and legs and occasional impotency.
Basically, symptoms are very similar to those experienced by women who have weak pelvic floor muscles. Both reflect a weakness in the muscles around the genitals, bladder and reproductive organs as well as a weakness around the perineum or Root Chakra/Mulabhanda.
Diet & vitamins support -
The importance of the trace mineral zinc in maintaining prostate health is paramount. Zinc is essential for prostate gland and male hormone function. It is known as the ‘male mineral’ and is required to produce sperm and seminal fluid. A deficiency may cause impotency and infertility.
It has now been well established that there is a link between prostate health and the zinc content in prostate tissue.
Diet guide -
• Maintain a low-fat diet and watch your cholesterol levels.
• Include Omega-6 and Omega-3's that help regulate nervous system function.
• Bake, steam, stir-fry or make salads instead of deep-frying.
• Choose low-fat over full-cream milk and make it organic if possible.
• Avoid fat-filled salad dressings and rich sauces that agitate the liver and heart.
• Drink eight glasses of water daily - Green Tea is also beneficial for the prostate.
• Increase your daily intake of fibrous foods, fresh vegetables and fruits, particularly red and red-orange ones, and increase your Vitamin C, A, B6, E, cod liver oil and flaxseed oils.
• Check whether your intake of Vitamin D is adequate – this includes down-time to rest in the sun and allow your mind to unravel with meditation, music or power-naps to help reduce your stress levels. Stress is a major contributor to imbalances on all levels of being (body, mind, emotional and spiritual).
• Avoid spicy (in Yogic Ayurvedic terms these are called ‘rajasic’) foods that can increase body heat, digestive fire and agitate emotions.
• Watermelon seeds have natural diuretic properties which help prevent excess build-up of urine.
• Avoid or minimize alcohol intake. Try not drinking for a few days and then reintroduce it. After just a day you should notice whether it makes the urine symptoms better or worse. This is because alcohol constricts the bladder neck, and hampers urination that can lead to a restless mind and body.
• Avoid decongestants and antihistamines that alter the body's natural elimination process.
• Avoid smoking and smoky environments. There is some evidence that (as well as all the other negative health results!); cigarette smoking indirectly affects the size of the enlarging prostate. This could be because constricted blood vessels throughout the body affect how much oxygen and nutrient rich blood flows to the organs and extremities.
• Avoid coffee, tea, caffeinated soft drinks and chocolate. Some men find that prostate problems are made worse with caffeine because the neck of the bladder is constricted by increased caffeine levels. Again, try the elimination approach.
• Include zinc in your diet: zinc has been shown to improve urinary symptoms and reduce the size of the prostate, and can therefore be effective in preventing and reversing prostate enlargement. Vegetables high in zinc include dried beans, garbanzos, black-eyed peas, lentils, peas, beets, cabbage and whole grains. Additionally, pumpkin seeds, oats, whole wheat and rye.
* Add Selenium, Evening Primrose Oil and the Amino Acids daily - glutamine, alanine and lysine in particular - to maintain healthy cardiovascular and nervous system function.
How Yoga can help -
Yoga connects all systems and energies throughout the body and enhances blood quality, respiratory function, regulates hormone production and flow, digestion and elimination, as well as helping balance and calm the mind and emotions. Yoga can strengthen, release and balance simultaneously, and give men the mental challenges they need depending on the sequences, agility and focus needed. Poor circulation can exacerbate prostate issues. Regular yoga practice can increase blood flow, deepen the breath and release neuro-muscular knots to tone and nourish all cells, organs, joints and tissues. Any congestion or blocked prana/chi/energy will then disperse to restore wellbeing so we feel more aligned, more as nature intended.
Yoga also helps give men a sense of exertion with calmness rather than agitating their systems. This is particularly good because it allows men to connect with their softer side and explore aspects of their emotions that they may not necessarily do in a power aerobic or boxing class – without having to sacrifice or subdue their masculinity! Men can learn to acknowledge and appreciate their inner voice by being on the mat, and after time, may even begin to explore and express what is inside more often, and with more confidence.
Yoga is about creating unity between your mental, emotional, psychological and spiritual selves – the physical benefits are just a bonus. Asana (postures) is what we do in order to sit and meditate comfortably with a still, undistracted mind. It's not about being a flexible pretzel or proving how much longer you can hold a pose than the person beside you – something men especially tend to forget when the voices of competition and ego bark loudly in their ears!
By bringing particular awareness to the perineum or Root Lock/Base Chakra that governs instincts, behavior, confidence and blood quality, prostate symptoms, and the sense of feeling unsupported, may be relieved. Once awareness is established, you then work into strengthening and governing energy through the Base Chakra which will restore power through the spine and help men assert their masculinity in a confident yet calm way.
Here are 6 great Yoga postures (safe for beginners) that will improve prostate health -
1. Baddha Konasana (Bound Angle Pose) - increases blood supply to the pelvis, kidneys, prostate and bladder, and brings awareness and energy into Mulabhanda/Root Lock.
* Sit upright on a blanket with soles of feet together, knees wide. Interlace fingers around outer edge of toes, focus on lengthening the spine and lifting the chest on each inhalation, and relaxing shoulders and tailbone downwards on each exhalation. Do against a wall for support if difficult. Draw energy up through your perineum (small point between anus and genitals) as you breathe to contact Mulabhanda. Engage abdominals slightly and lift through the spine to stimulate and cleanse digestive and reproductive organs.
2. Adho Mukha Svanasana (Downward Facing Dog) – strengthens the arms & legs, lengthens the spine, opens the chest and lungs and strengthens the heart. An excellent all-rounder pose!
* Start on all fours, hands under shoulders with fingers spread, knees under hips, toes tucked under. Exhale and lift buttocks up as you move your chest back towards your thighs as the legs straighten. Neck is relaxed, ears in line with upper arms, keep knees bent if hamstrings and lower back tight. Hold and breathe as you press down firmly into all knuckles of the hands and lift kneecaps into thighs whilst drawing heels to the floor. No tension in the face. Keep abdominals active and broaden across the chest, moving the armpits towards each other. Rest in child’s' pose, head to mat, arms down by your side and buttocks on heels for a few breaths after.
3. Bhujangasana (Cobra Pose Variation) - knees bent with feet pointing up to ceiling - this variation contacts the kidneys more deeply and helps with hormonal flow. Also helps to stimulate production of all male hormonal fluids by directly stimulating the bladder, kidneys and sex glands.
* Lay on your belly, hands beside chest with fingers spread, forehead down. Legs hip width apart, start to press pubic bone and tops of legs and feet into the mat and draw shoulders down from ears and elbows in towards each other. Inhale and slowly lift chest off mat, keeping arms close to ribs with elbows bent and shoulders down. Hold where comfortable for a few breaths and press pubic bone, navel and legs firmly into mat. Don't come up so high that your back jams or your arms straighten. Look to floor so neck stays long and expand chest and lungs as you lengthen your spine from pubic bone to crown. Rest with head to one side after, arms by side and legs relaxed.
4. Supta Padangusthasana - (Reclining Big Toe Pose) - relieves backache, stretches hips and hamstrings and opens the lower back so energy can flow along the kidneys and through bladder meridians.
* Lie on your back, bend one knee to chest and other leg stays long, feet flexed. Place strap around ball of bent leg foot and straighten upwards. Keep shoulders relaxed and arms straight, chin drawn to throat gently. Hold and breathe, feeling the hamstring/achilles and belly connection. When you exhale press the waist to the mat and lengthen further through both legs. Raised leg does not need to be vertical but it does need to be straight. Hold for a few breaths then release and swap sides.
5. Paripurna Navasana (Boat Pose) - tones the kidneys, abdominals and strengthens the lower back. Keep feet on floor or hug knees to chest as you balance to switch belly on.
* Sit on your buttocks and hug knees to chest. Start to balance on your sitting bones and lift your toes off the floor, feeling your belly engage. Gradually begin to lift your feet with shins parallel to the floor, feet flexed, leaning back 30-40 degrees and lift the chest, arms reaching out to the feet and parallel to the floor as well. Keep breathing, working the Mulabhanda and drawing all your strength into your centre. Hug knees to chest after a few breaths.
6. Virasana (Seated Hero Pose) - Meditate in this position to finish your practice. Excellent for calming and centering the mind and digestive fire. Focus on drawing up Mulabhanda. Alternative is Savasana (Corpse Pose) for mediation.
* Lay on your back, legs long, arms by your side and head supported with a blanket if need to. Rolled blanket under your knees and an eyebag or cover over the eyes. Relax completely and focus on your breath, releasing all joints, muscles, organs and then the skin, to the earth in surrender and peace. Stay for at least 5 minutes and then roll to your side and curl up in a ball before coming up and finishing.
Practice daily, 20 minutes should suffice, gradually build up to longer by holding poses for more breaths, and pay attention to your breathing, how you feed yourself and what you choose to hold onto in life. Only stretch within a range of motion that is free of sharp pain.
The best time to meditate is after your asanas, on an empty stomach, and preferably at sunrise or sunset.
In summary it’s no surprise that in the West we experience some of the highest statistics for prostate (and breast) cancers. Why? For me, perhaps we place too much emphasis on the body and associated material paraphernalia, when instead we could be focusing on connecting and honoring, not only our own spirit and potential, but each other’s as well. Maybe if we reversed our thoughts and began living from a positive space more often, stopped to feel and appreciate the earth beneath our feet, an earth that gives us what we need, we could reduce those statistics and replace them with high self-esteem, vitality and chronic happiness! Are we brave enough to imagine, let alone create, such a world?
It all starts with us as individuals and that is why yoga is such an effective therapy. On our mats we are all equal, we all have the same bodies, we feel the same sensations and we recognize our failings and triumphs in the person practicing beside us. Yoga makes us feel, breathe and embrace. It makes us laugh at ourselves (something I think we don't do enough of) and ignites our compassionate, human nature. And with that kind of power burning inside of you, dis-ease will have a hard time staying alight.
Conventional treatment -
If you think you have prostate problems, don’t assume you do, it’s very important to have it checked out by your GP. A digital rectal exam (DRE) and, or urine and blood tests, will confirm whether or not you have Benign Prostate Hyperplasia (BPH) or other prostate problems, and an ultra-sound test can be done to check for prostate cancer.
Some great online resources can be found at:
www.prostate.org.au and www.healthinsite.gov.au/topics/Prostate_Cancer
And of course, the best treatment is PREVENTION.
Be well!
Namaste.
Denby Sheather is a Yoga Instructor, Bowen Therapist and Reiki practitioner. She runs Breathing Space Yoga Studio and can be contacted at www.breathingspaceyoga.com.au
So What’s Really in a Men’s Multi-Vitamin?
Getting healthy can often seem like hard work, and maintaining a healthy lifestyle even harder. Unfortunately, even with the healthiest lifestyle it can still be a struggle to obtain optimal levels of nutrients for health. So what can we do to help ourselves and give our bodies a boost? Take a multi-vitamin of course!
So you head to your local health food store or pharmacy, stand there confused by all the different brands, wondering what the exotic sounding ingredients do and which multi-vitamin is best for you? Well let me try andhelp you out by explaining what’s inside a men’s multi-vitamin.
Good quality men’s multi-vitamins have been scientifically formulated to provide key nutrients important for maintaining men’s health and overall well-being. The multi-vitamin is specifically formulated to support energy production, maintain healthy cognitive function and optimal protein metabolism. The standard multi-vitamin will contain B-vitamins, anti-oxidants, and increasingly medicinal herbs such as St.Mary’s Thistle, Globe Artichoke, Damiana, Ginseng and Tribulus. They should also contain minerals such as zinc, magnesium, calcium and boron. Male multi-vitamins are usually free of iron as men generally don’t need extra iron.
So what does this all ‘Men’s Multi’ stuff mean?
Let me break it down for you:
• B-vitamins support energy production, healthy cognitive function, and assist the liver in detoxification, protein and fat metabolism. They also aid in the normal functioning of the nervous system, muscle tone in the stomach and intestinal tract, and healthy skin, hair and eyes. Folate and B12 help normal blood and cardiovascular functioning. They’re pretty impressive those B-vitamins!
• Minerals such as magnesium, calcium, (along with vitamin D) help to form and maintain strong bones. Zinc is beneficial for keeping a healthy immune system, assists in wound healing, and is needed for DNA synthesis, which is beneficial for increasing a low sperm count, fertility, low sex drive and testosterone – pretty essential if you’re planning on conceiving. Chromium is an excellent mineral used for controlling your blood sugar levels to help maximise energy production.
• Antioxidants are substances such as vitamin E, C, CoQ10, as well as certain herbs such as Tumeric and Vitis Vinifera (Grape Seed extract). Antioxidants help to prevent cellular oxidation, which leads to a breaking down of cells, premature cellular death and may result in diseases such as cancer!
• Medicinal herbs such as St.Mary’s Thistle, Globe Artichoke and Dandelion Root are liver protecting, regenerative and restorative. These are very important in supporting your liver detoxifying toxins such as the ones contained in alcohol, pollution, pesticides, herbicides in food, and cigarettes. Yes, red wine has anti-oxidant effects but your liver still takes a beating from it! Did you know the liver plays an important role in energy production by releasing glycogen when it’s needed for energy production, as well as regulating the amount of glucose present in the blood, critical to health (known as blood sugar level)?
• Damiana, Tribulus, Panax, Siberian Ginseng and Saw Palmetto are fantastic herbs specifically for men’s health. Damiana, Tribulus, Panax and Siberian Ginseng are fantastic for increasing stamina and energy, helping the body deal with stress hormones. Saw Palmetto has shown to have positive results with men who have benign prostatic hyperplasia (enlarged prostate), reduces unwanted frequent urination, improves urinary outflow, and reduces volume of residual urine.
So do you really need to take one?
Sadly yes! The 21st Century is a tough place to be healthy in many ways. Food we eat today contains fewer nutrients than the food available 20 years ago because:
• Our soils are becoming depleted and lower in nutrient levels
• Foods are often picked before they are ripe and then cold stored
• Many food processing techniques destroy or remove nutrients and cooking methods further destroy nutrients.
This is compounded by the fact that we have an increased need for nutrients due to:
• Pollution levels being higher and wider spread
• Our busy and stressful lifestyles.
When we don’t absorb enough vitamins and minerals we’re more likely to feel tired. We may struggle to cope with stress and become more susceptible to infection and disease. For these reasons it is worth taking a bit of extra ‘health insurance’ by taking a multivitamin and mineral supplement everyday. In fact renowned clinicians Robert H. Fletcher and Kathleen M. Fairfield from the Harvard School of Medicine wrote in their comprehensive study ‘Vitamins for Chronic Disease Prevention in Adults’, that "we recommend the daily use of multivitamin and mineral supplement for all adults.”
As with everything however, you tend to get what you pay for. Cheap vitamin formulas tend to contain cheaper ingredients in an imbalanced ratio. While on the surface they may appear easier on the hip pocket, in the long run, they prove quite uneconomical. You may need to take up to four tablets of a cheaper multi to get the same benefits as one of superior quality, and taking a higher number increases your risk of unwelcome side-effects such as niacin (B6) flushing. This happens when niacin causes your capillaries to increase in size. It is this increase in size, partly, which causes your skin to get red. When this happens your body will sometimes release histamine into the blood, which can also cause a slight itching of the skin. This is not harmful to the body but can be annoying. It is always advised to take your multi with food as they can sometimes cause nausea. Luckily most of the vitamins in your multi are water soluble, so if your body can’t absorb it, it will be excreted.
Finally, multi-vitamins are very good for every day general support. If a multi-vitamin is not giving you as much of a boost as you need, you may be suffering from a health issue a bit more involved, and it would be a good idea to speak to a healthcare professional.
Winona Stephens Ad.Dip.Nat, Dip Nut www.winonashealthblog.wordpress.com
For more information or to contact Winona email winona@fitforlifeonline.com.au
Boxing for Fitness
The perfect 30 minute workout.
With the resurgence of Boxing for Fitness in gyms and personal training studios it has become clear that boxing training is still one of the most beneficial and motivating forms of exercises around.
Laying claim to being the only training method that has stood the test of time, boxing can proudly stand on its own as a superior training tool for Personal Trainers and individuals.
Boxing training is much more than slipping on a pair of gloves and pounding a bag or focus pads. There is a lot more to this skilful art, particularly on a cardio and muscle definition level, which is one of the main reasons boxers are so often lean and well defined.
Below we will go through a training routine which has been modified to suit the everyday person of a moderate fitness level with the added benefit of not requiring any boxing equipment or training partner. No black eyes!
The only equipment you will require is a set of 2kg dumbbells, a skipping rope, and if possible a 4kg medicine ball. If you want to buy online go to www.aokhealth.com.au.
To start with we need to warm up and what better way than a mini circuit routine utilising all of the above equipment.
8 minute warm up circuit: We are going to start with a 1 minute skipping round. Now if you can’t skip don’t throw the rope away and give up! There are many alternatives. You can lay the rope out in front of you and shuffle side to side touching the ends of the rope (the handles).
Continue skipping or side to side shuffling for 1 minute.
After 1 minute drop to the floor and complete a set of 5 slow push-ups. Make sure you go through the whole range of motion. Do not rush through this – remember it is a warm up.
After your 5 push-ups stand in front of a mirror and practice some shadow boxing for the next minute. This simply involves throwing punches into the air (with good technique). The punches to rotate through are jabs, crosses, and uppercuts. (Resize images & have the three nicely formatted in order of jab, cross, uppercut)
After 1 minute of shadow boxing drop to the floor and do another 5 push-ups.
Once the skipping/push-up/shadow boxing circuit is complete pick up the medicine ball and complete 30 seconds of slow squats holding the ball out in front. If you don’t have a medicine ball just do your squats with your arms extended in front of your chest.
After 30 seconds lay on your back and complete slow sit-ups for the next 30 seconds. Once you have completed the sit-ups and squats do another set of 5 push-ups.
Repeat this mini circuit 1 more time, but next time you do the shadow boxing component use the 2kg dumbbells. This will add resistance to your punches and increase your body temperature and heart rate a little more.
This warm up circuit should take about 8 minutes to complete. Now you’re on your way to the 20 minute training circuit.
20 minute training circuit: Holding the 2kg dumbbells in a guard position like your boxing, punch out 10 left jabs making sure you’re not hyperextending the elbow.
Once you have done a set of 10 left jabs complete a set of 10 right crosses.
Put the weights down and drop to the floor and do a set of 10 narrow width push-ups. Narrow width push-ups work the arm muscles harder.
Continue on now with 8 left jabs and 8 right crosses and then again drop to the floor and complete 8 narrow width push-ups.
Follow this drop 2 sequence till you get to 2 left jabs, 2 right crosses, and 2 push-ups. Remember you are going down in increments of 2.
Now is your recovery which will be 1 minute of skipping nonstop. If you stop start the minute again! This is all about discipline people.
Onto the next routine you will need your medicine ball. Holding the medicine ball out in front of your body complete a set of walking lunges up and down the room. You want to be able to do at least 5-10 on each leg.
After a set of walking lunges still holding the ball in front complete a set of 10 squats. Straight away pick up the 2kg dumbbells and start punching out in front from left to right for 30 seconds. These are called burn out’s so really go for it!
After 30 seconds pick the ball up and go again with 5-10 walking lunges on each leg and then 10 squats. Again pick up the dumbbells and punch out in front for 30 seconds making sure you are jab crossing from left to right.
Complete this routine one more time so in total you would have completed it 3 times.
Once you have completed the 3 sets pick up your skipping rope and skip or side to side shuffle for another minute nonstop.
Onto core stability: Place yourself in a prone position, slightly raised with both arms bent underneath you as if you were pushing yourself up from the floor – hold this position for 30 seconds.
Roll onto your back and perform nonstop crunches for 30 seconds – making sure you draw your stomach muscles in towards your spine. Repeat this 3 times through.
Once you have completed this routine 3 times grab your rope and do 1 final minute of skipping or side to side shuffling.
This is the main body of the session. You should be feeling pretty exhausted by now. If you found this too easy or too difficult there are ways to modify it.
If you want a more challenging workout then increase the weight of the dumbbells and the medicine ball and try to have less rest in between sets.
On the other hand if you find the routine was too hard and you won’t stick to it, then reduce the weight of the dumbbells and medicine balls and increase your rest time in between sets.
Remember to always finish with a light cool down and stretch. A walk around the room for a few minutes is always a good way of letting your heart rate come down followed by a total body stretch.
Good luck and enjoy!
Christian Marchegiani
For more information on THUMP courses visit www.trainingsystems.com.au or call 1300 558 285.
Adventure Racing
Just Because the Pavement Stops Doesn't Mean You Have to!
Are you tired of running down the same footpaths and cycling the same roads, then how about giving adventure racing a go – it’s not as hard as you think!
Adventures races are often referred to as ‘off-road triathlons’ and involve a range of sports conducted in off-road and often spectacular wilderness settings. You’ll find yourself running along rain forest trails, across beaches and over rounded river rocks. Swap the road bike for a fat tyre version, as adventure races often include mountain biking through swooping bush tracks that slalom through the trees and along fun fire roads and 4WD tracks – it’ll leave you grinning for sure. Add in swimming, kayaking or abseiling and you’re starting to get the picture.
Adventure races are a great meeting point for a range of different athletes with no dominant group ruling the roost. This is a good thing for the beginner. You’ll find triathletes who step away from the road and give them a go, often finding they’re hooked and struggle to go back to their sport of origin. Surf Club members and Surf Ironmen are often seen giving it a crack as they’re usually strong paddlers and swimmers, and not bad at running on sand either. You’ll also find football players who find their nimbleness helps then ‘dance’ over the technical run courses, rugby players whose brute strength helps them muscle their way around, or cyclists who put their abilities to good use on the fat tyres.
Adventure races come in all shapes and sizes and are achievable by just about any athlete. Events at the more hard core end of the spectrum like The Eco Challenge or Raid Gauloises continue non stop for up to 10 days with teams selecting when they want to sleep, eat, change, wash and race their way around the course. These harder races also see competitors navigating with maps and compasses and often ‘bush bashing’ through the terrain for long periods. That kind of participation is a long way down the track for most; however you’d be surprised how many participants strive for that goal.
At the easier end of the spectrum are races like the Anaconda Adventure Race which take the winners only 4 hours (and the slowest about 8 hours) with competitors following a marked course from one transition area to the next, with disciplines including running, mountain biking, kayaking and swimming. These races are a great launching pad.
The bottom line is that adventure races are mostly centred on having fun, an adventure in the bush and visiting some spectacular places. Participants are generally pretty light hearted and friendly, without overly competitive attitudes. Sure people want to win but it’s seldom at the expense of being part of an uplifting environment. Competitors are drawn to the events for the adventures they provide, the spectacular places they can visit and the camaraderie of those who do it.
So how do you get started?
The ideal way to get into adventure racing for the first time would be to get a team of mates together and enter one of the common relay events held around the country – like the International Adventure Race Series events held in the Gold Coast QLD, Augusta WA, Lorne VIC and Forster NSW. These events allow you to do it in a relay team with a bunch of friends, so one of you does the swim leg, another the paddle, and another the run while you pick out the mountain bike. This way you can get a taste for how it works and what is involved in the team atmosphere of doing it with your mates.
Once you identify what discipline you are best suited you can then tailor your training to the exact time and distance.
The following year you can work your way up and do 2 legs with another mate, and the year after that give the whole thing a try – pretty soon you’re an adventure racer. Throw the Navman away and get out into the park with a map and compass and you’ll soon pick up a few navigation skills.
Furthermore, you’ll find your interest in training is turned up a notch because all of a sudden getting out there and doing it leads you to some really magical places. Gone are the days or running around the park, or along the footpath, now your race specific training sees you running past waterfalls and along wilderness trails in landscapes you normally only see in magazines. Australia is an amazing place to live. We have an incredibly diverse environment so why spend your time in a gym when you can be out in the awesome outdoors!
So when the pavement stops on your next run, or you’re turned around on you road bike because the road turns to dirt – keep going, there are plenty of adventures ahead.
Sam Maffett
Rapid Ascent - Event and General Manager
For more info on how to get involved in adventure racing go to www.rapidascent.com.au
Is Keeping Up Keeping You Down?
Everyday pressures for men.
Men are under immense stress to keep up every day. Have you heard the radio advertisements about increasing your sexual performance in the bedroom? Just yesterday driving around I listened to more than 15 - yes 15! Even I felt stressed listening to them.
The pressure to ‘perform’ doesn’t end there. See if any of the following ring true for you. Do you:
• Have difficulty firing-up and getting going, and not just your libido?
• Struggle to find any time to do anything you want to do?
• Feel like you are trapped and cannot change your current situation?
• Have an ongoing sense of tiredness which sleep doesn’t seem to cure?
• Feel like you have lost some of your ability to laugh, be spontaneous and relax easily?
• Seem to more easily flare up or get angry for little reason?
Yes to any one of them? So how’s that emotional roller coaster working??
Feeling like you have little or no control to manage or change in your life, yet still having high-pressure performance demands brings high levels of stress. Whilst experiencing blue moods is a relatively normal experience in society, if any of the above has been going on for longer than a month or so, you could be on the radar of the depression continuum, early, progressive or well entrenched.
Men’s performance requirements are high, and NOT just in the bedroom.
Women are not the only ones who wish there were more hours in the day or wish they could just ‘take off’ for a break alone. And yes, sometimes women act as if they are.
On average men still wear the primary financial pressure of raising a family (even if they’re separated!), maintaining a secure job to meet the mortgage, funding to get kids through school, for that well earned break, energy and effort to contribute at home, to be a good father, good dad, and a virile sexual partner. Feeling stressed just reading it?
That’s not about any sexual liberation; it’s still the reality of society and cultural expectations.
Chronic or ongoing stress increases the risk of experiencing depression. This is the proverbial Catch 22 and it may feel like a hamster wheel. You know you want to change something, yet how can you, without it all getting worse as you feel you may be letting others or yourself down.
More than at any other time over the past 20 years, men may be struggling to keep UP their manly façade and THAT can be rapidly taking them down.
What does depression look like?
Depression doesn’t always look like a sad, lonely, isolating person. It can be difficult to notice.
Men have learnt well to mask emotions. Hiding that your struggling in life, trying to do all the ‘right and good’ things that are expected of you, working very hard to support your company, your family, to be a great dad and a supportive partner, can have you battling the blues, struggling with anxiety, and possibly sliding into a depressed state.
You may just be working very, very hard to fend it off.
Men also lose their dreams; they too have significant social constraints that limit their dreams, choices, and influence their sense of responsibility. They lose time with the kids because their work requires travel to maintain financial security, they struggle to find a place in relationship when a new baby comes along, they feel loss and anger about giving up dreams over choosing responsibilities.
Without time for self, time to stimulate, energise and enliven us, time for spontaneous fun, time for real honest intimacy and connection, we all slowly die - from the inside out.
By the time this is seen on the outside, well it’s often pretty serious. This can be more so for men than for women.
Big boys don’t cry?
Well not on the outside anyway!
Until quite recently, men were brought up not to talk about their problems, or express their emotions. Emotions have often been associated with femininity, which boys have often been taught to define themselves against. The effect is that men are generally less able than women to express or interpret their emotions. Moreover they may be unwilling to even admit to emotions they associate with weakness, such as fear, sadness, vulnerability or disappointment. Many men live with social expectations to be – or to appear to be – powerful, strong and self-reliant.
This concept can, and has, impacted generations of men with wide reaching personal and social affects and is of great detriment to men’s mental health.
The medical diagnosis of depression isn’t so different for a male or a female. What is seen as different is the way that genders are able to recognise, work with, and accept their emotions as a very normal part of being human.
Research indicates that men may more readily ‘mask’ their feelings, frustrations or losses with the use of distracting or destructive behaviours such as gambling, drinking, even sport, more work, sexing or affairs.
When men do seek treatment, or it does become obvious to them and to others that there is something that needs to be addressed, it may come about as a ‘critical’ incident in life, or a health, marriage or social crisis.
By that time, there may be a co existing disorder to work with such as substance abuse or significant relational issues such as divorce, loss of family or career.
Hiding from the truth?
In my role as a therapist one of the most consistent underlying factors contributing to depression is that of loss, particularly unresolved or unaddressed grief around losses in life. This seems to be more so with men.
Makes sense really - it’s very difficult to allow yourself to grieve if you are not able to emotionally to do so.
When too much of any behaviour distracts you from the reality of your life...that’s escapism. Too much escapism
compounds issues, there is less time to be present, to relate healthily to self and family, and thus stress increases rather than decreases.
Losses in life then accumulate more rapidly, such as loss of relationships, work performance, self nurture, self-respect, financial status and more.
Distracting or destructive behaviours are unhealthy ways to cope with depression, disconnection, the blues or sadness. Instead they provide an ‘emotional greenhouse’ for these feelings to thrive.
Edna McKelvey
Psychotherapist & Behavioural Coach
For more information or to contact Edna email edna@fitforlifeonline.com.au
Bibliography:
1. Johnstone, M. & A. (2008). Living with a Black Dog. Australia: Pan Macmillan
2. Goleman, D., ((1995). Emotional Intelligence. Why It Can Matter More Than IQ.. New York: Bantam Books
3. Treatment Protocol Project (2000). Management of Mental Disorders (3rd edition). Sydney: World Health Organisation
4. Australian Bureau of Statistics(2008). 4326.0 National Survey of Mental Health and Wellbeing: Summary of Results, 2007. http://www.abs.gov.au/ausstats.
Accessed January 2009.
5. Mackinnon, A., Jorm, A., Hickie, I (2004). A National Depression Index for Australia (2004)
6. Collaborating Centre for Mental Health and Substance Abuse. Sydney: Competitive Edge Graphics
7. Black Dog institute ((2008). Facts and Figures about Mental Health and Mood Disorders. http://www.blackdoginstitute.org.au. Accessed January 2009
8 Royal College of Psychiatrists (1998). Men Behaving Sadly.
9 Real T., (1997). I Don’t Want to Talk About It: Overcoming the Secret Legacy of Male Depression. Fireside: Simon & Schuster
10 White, A. (2006). Men and Mental Wellbeing – Encouraging Gender Sensitivity. The Mental Review, vol.11, no.4.
11 Hamilton, M. (2006). What Men Don’t Talk About. Australia: Viking
12 Mann, C. (2005). The Myths of Life and The Choices We Have. Australia: Koromiko
Be A Fit Father For Life! Here’s How.
Our lifestyle as a father should be a balance of structured workouts and playtime with the kids. I would suggest 2 structured sessions of up to 1½ hour a week, say in a gym, a game of squash or a long run. The rest ofyour fitness could come from playtime with your children - riding a bike, rumbling and interacting, climbing or throwing a Frisbee, going for a surf or paddling a river.
Plan out your week and create 2 spaces for yourself and another couple for your child/children where you play. Honestly the most precious moments I have with my children are when we simply play on the grass not to dissimilar from gorillas.
I am going to introduce you to some workout ideas to help you get active in your more structured 2 sessions per week. Stay tuned for even more to come over the next few months. Give your muscles time to recover by choosing 2 non-consecutive days to try this workout.
NOTE: it’s essential that if you are unsure of any of the following exercises that you show it to a qualified trainer. They will assist you with options and or the correct way on how to perform these exercises. You may need to build up other strengths to perform any of the following.
Issues to consider.
These 2 issues are the most likely to cause any problems. They are important and both are strengthened in the 2 programs. The first focuses on body strength. The second is lighter, faster and more taxing on the Cardio Vascular system.
1. Shoulder function: stability exercises may be required before doing multiple push ups, chest press etc.
2. Pelvis function: core strength exercises and specific gluteus strength exercises may be required to perform a squat properly.
First workout - circuit.
There are many variations to these exercises. In order to gain the maximum out of these program structures ask your preferred trusted qualified trainer for further information. You could try this 30 minute workout twice per week.
There are 2 parts to this circuit with each part lasting 5 minutes – hence 10 minutes worth of exercises in total.
Repeat 2-3 times as your fitness improves to complete a 30 minute workout. 8 exercises divided into two parts each lasting 5 minutes, hence a 10 minute workout.
Note: Rest time has been allocated but for fitter participant you may want to aim to progress to 1 minute of skipping once in every 5 minutes to keep your heart rate up during the session.
Brad Spark
Director, Active Lifestyles Personal Training www.activelifestyles.com.au
For more information email brad@fitforlifeonline.com.au
Childs Play…a Dad’s Opinion
Should you do more exercise with your child?
The government must be commended on its ad focusing on men’s health issues, in particular a father’s health, in late 2008. The gradual decline in a father’s health as they approach 40 and 50yrs of age through self-neglect and life’s pressures can also have a long-lasting effect on those who rely on your most - your children! This is a real and growing issue amongst men.
How do we stem that downward slide from good health?
Do you feel like you either lack the ‘know how’ or the motivation to break away from that unhealthy lifestyle? In my opinion as a dad and as a personal trainer, as fathers we really do not have any excuses for settinga poor health example to our children - we are their role model and they DO look to us for inspiration.
In today’s society there are a growing number of daily pressures on parents, placing more pressure on striking that balanced lifestyle. It really does take dedication.
I know this feeling only too well, in between being a business owner and a father, where do we fit in our personal health? I aim for just two-structured training session a week - anything else on that is a bonus. Schedule a couple of hours to do something into every week? I know, I know…easier said than done!
But if you maximise the use of your time you wont need to spend countless hours training. Circuit formats are perfect because you get good use of time for an overall body workout. Seriously, ask yourself this, can you hand stand, tumble roll, jump or squat? Would you be able to ride a bike continually for an hour, swim 1km or hit a tennis ball for an hour with out jeopardising your health or resulting in injury?
So start simple but just start! Get your doctor’s clearance to exercise first and then get active slowly. I believe you should choose exercises that maximise your body’s potential for movement – real functional stuff like squats. Let’s face it we are not required to be an elite athlete, run a marathon or tour the PGA (although it would be nice), we just need to have an active interest in showing our children the world. We need to be able to run a little with out the potential for injury, we need to be at a reasonable weight.
Life is what we give our children, and they give us purpose and motivation. They are our chance to re-live a period in our life that was play, freedom, adventure and discovery.
Brad Spark
Director, Active Lifestyles Personal Training www.activelifestyles.com.au
For more information or to contact Brad email brad@fitforlifeonline.com.au
7 Tips to Naturally Improve Sperm Health
Statistically half of all couples trying to conceive will get pregnant within 2-3 months of trying and 85% will get pregnant within 1 year. Male factor represents approximately 40% of the reason some couples have difficulty conceiving. In many cases and with sufficient time, natural treatment methods can make a dramatic improvement in the quality of sperm parameters - although at least 100 days of targeted treatment is required before definite improvements can be possible to sperm health.
The key to optimum fertility is to be as healthy as possible prior to a conception attempt. This will not only improve your chances of a natural or assisted conception, but it will significantly improve your chances of having the healthiest possible baby. In addition research shows that couples who, together, undergo a comprehensive natural fertility program prior a conception attempt are at least 47.1% more likely to conceive through IVF and have approximately 78% chance of naturally overcoming infertility.
As far as sperm are concerned, heat, toxic environmental exposure and oxidation are enemies that are best avoided. The key is to be as diligent as possible with leading a healthy lifestyle, whilst implementing effective natural strategies. Here are some tips you can start implementing now:
1. Zinc = healthy sperm.
The male fertility mineral - it’s necessary for so many aspects of fertility (male and female) including healthy egg production, healthy testes for good sperm count, motility and normal shape. Zinc is involved in the correct and healthy replication of egg, sperm and embryonic DNA and RNA (your genetic make-up), which help to create healthy baby blueprints. It assists in preventing the development of pre-eclampsia (a dangerous condition involving high blood pressure and protein in the urine) during pregnancy and is essential for cell division (replication in a growing baby). Zinc is also necessary for the sexual development of a baby and required for the development of baby’s immune system.
2. Fishy business.
Every cell in the body is comprised of approximately 50% fat and 50% protein. Fish oils are rich in omega 3 fatty acids which are essential for healthy male reproduction. Sperm health depends upon high essential fatty acid content to provide the cell membrane with the fluidity essential at fertilisation. However, these fatty acids are easily damaged making sperm particularly vulnerable to attack by free radicals (molecules responsible for damaging healthy cells) and lifestyle factors promoting oxidative stress such as smoking, drinking alcohol, environmental chemicals and more. Without the proper level of antioxidants required to protect the body against free radicals, essential fatty acids can be a double edged sword, associated with reduced fertility. The solution: for optimum sperm health and fertility supplement with a combination of high levels of antioxidants and omega 3 fatty acids daily.
3. Be cool.
As best as you can try to avoid overheating the testicles - boxer shorts ARE better than briefs AND stop crossing those legs! Research shows that squashing the testes for long periods can harm nerves and temporarily impede blood flow. This can cause tingling and numbness in the entire reproductive region and lead not only to infertility but also eventually to erectile dysfunction. If your job involves sitting for long periods, be sure to get up and walk around to cool things down a little and avoid using heated car seats all together. You will definitely also need to avoid baths, spas and saunas.
4. Plastic is not fantastic.
When it comes to fertility, plastics have a negative impact on sperm quality. Plastics can cause hormonal imbalances, exerting an oestrogenic effect upon reproductive organs. This reduces the body’s production of testosterone, which in turn can decrease sperm count and may even lead to other abnormalities. The key here is to avoid plastics as much as you can particularly in the form of plastic containers, water bottles, plastic food wraps and the like. Use glass wherever possible.
5. Watch where you put that thing!
The last place you should put your mobile phone is in your pocket! Sperm cells are very sensitive to radiation of any kind and your sperm parameters will negatively suffer from the exposure. In order to optimise your fertility, it’s best if you and your partner can avoid and protect yourselves as much as possible from all types of ionising and non-ionising radiation. Ensuring you don't have any electric equipment in the bedroom is already a great positive start, because the hours you spend sleeping are potentially the only time in your day that you’re not constantly being radiated.
6. Toxins kill.
Not only can toxins have a negative impact on general health, they literally kill or damage sperm to a level which renders them unable to effect a healthy conception, causing infertility and/or being a contributing factor in recurrent miscarriages. A lot of chemicals in our environment are hormonal disruptors and have a part to play. The key is to avoid chemicals in every form as much as possible - from cleaning products and pest control to paints, building materials, heavy metals and more. Do your homework before using any new product or chemical 'solution' presented to you. Also, ensure to use every possible and available protection from chemicals and other toxic hazards in the workplace.
7. Clean up your diet & lifestyle.
Cut out the junk food, cigarettes, alcohol, caffeine, sugar and base your meals on fresh, unprocessed, vital foods everyday! The healthier your diet and lifestyle, the most optimum your fertility. It’s that simple. Of course these are not the only factors in naturally boosting fertility; however they are vital pillars of optimum fertility to ensure you do everything possible to take home the healthy baby of your dreams.
Making positive changes to optimise your health will also have a remarkably positive impact on your fertilityand the benefits don't stop there. In ensuring you are doing your best you are also making a decision aboutyour legacy in the form of your offspring. Start making consistently better choices today - your prospectivechild's life depends on them.
Gabriela Rosa
www.boostyourfertilitynow.com
To contact Gabriela phone 1300 858 490 or email gabriela@fitforlifeonline.com.au