At the time, a friend had just started her 3 year training programme in clinical psychology, and even in her first year of training I was surprised to hear that she was seeing clients on her own. She was in a room with the client, making decisions on the spot, responding to their comments and helping them to move forward. However, she was totally supported in this process, as she would go over with her supervisor exactly what had been discussed with her clients and receive feedback. She said she made many mistakes, but her supervisor picked them up during their discussions, allowing her to learn from them and move forward. Realising that I could set up a similar supportive environment for myself through working with a Nutritional Therapy mentor was when I decided to take the steps to set up my own practice.

Like my friend, I made lots of mistakes initially. It was a little frightening when I realised that one of my supplement recommendations was contraindicated with a client’s medication and another client spent €90 on a test that shed very little light on the case. However, from working with a mentor those mistakes were identified, discussed and I didn’t make them again! The more and more I practiced, the more my confidence grew and I realised that this was the only way forward. No matter how much knowledge you have, confidence and clinical skills will only develop through putting it into practice.

To help graduates take that leap into Nutritional Therapy practice the Institute of Health Sciences (IHS) has developed a mentoring scheme for Nutritional Therapy graduates from any college who would like the support and guidance whilst they gain confidence in their clinical skills.

The mentoring scheme is designed to:

1. Give members 1-2-1 support by providing access to mentors who are experienced clinicians and are committed to supporting graduates and fellow Nutritional Therapists.
2. Build communication between Nutritional Therapists through the promotion of workshops and use of the mentoring forum.
3. Enable members to keep up-to-date with new research by providing access to 7 relevant journals and the option of attending lecture weekends on the IHS Nutritional Therapy diploma.

We Nutritional Therapists have put a lot of time and effort into our training and as a result we have the potential to make a big impact on many of our clients health. Although practicing can be a little draining at times, it is also really exciting, fulfilling and fun. I would encourage any of you who are deliberating on whether to set up a practice to really go for it and to consider the IHS mentoring scheme as a support network. Don’t let a lack of confidence let you forget that running a successful Nutritional Therapy practice is challenging but totally possible. Getting advice and guidance from those who have more experience can be the key to taking the step to set up or continue a successful practice.

If you would like more information on the IHS mentoring scheme please email me at moira@instituteofhealthsciences.com or ring me on 087 646 4525

However most research on courgettes focuses on their antioxidant content. As an important source of manganese, vitamin C, beta-carotene, and a good source of zinc, summer squash provides us with a great combination of conventional antioxidant nutrients. But it also contains an unusual amount of other antioxidant nutrients, including the carotenoids lutein and zeaxanthin. These antioxidants are especially helpful in antioxidant protection of the eye, including protection against age-related macular degeneration and cataracts.

If properly handled and prepared, courgettes also provide us with special antioxidant advantages in terms of its antioxidant stability. Recent research has confirmed strong retention of antioxidant activity in summer squash after steaming. Research has also confirmed excellent retention of antioxidant activity in courgette after freezing. These findings mean that the antioxidant benefits of summer squash are available to us under a wide variety of circumstances.

To obtain full antioxidant benefits from courgette, we need to eat not only the flesh, but also the skin as many valuable antioxidant nutrients are found in this portion of the food.

Other specific health benefits related to the humble courgette include helping us regulate blood sugar balance, helping keep inflammation in check, supporting the immune system (the seeds contain natural antimicrobials) and possible cancer protective properties. So get stuck into the recipe below which is not only delicious but also fantastic for health. There will be more courgette recipes to follow. We like courgettes!

Thai Stuffed Courgettes

Makes about 20

4 large courgettes

125g minced pork

50g peeled raw prawns, very finely chopped

2 garlic cloves, crushed

2 tbsp fresh coriander, finely chopped

½ tsp sugar

2 kaffir lime leaves, finely chopped, or 1 tsp grated lime zest

2 French shallots, finely chopped

3 tbsp coconut cream

2 tsp Thai fish sauce

1 tbsp raw peanuts or raw cashew nuts, finely chopped (optional)

Cut the courgettes into 4cm thick slices.

Using a melon baller, scoop out the centre, leaving about 5mm of flesh on the inside of the skin and bottom of each slice.

In a bowl, mix the pork, prawn meat, garlic, coriander, sugar, lime leaves / zest, shallots, 2 tbsp of the coconut cream and fish sauce.

Spoon the filling into the courgette shells, cover and refrigerate until ready to cook.

Place the stuffed courgettes into a steamer, cover and steam for 10 minutes or until the filling is just tender. Serve dotted with the remaining coconut cream if you want along with the finely chopped peanuts or cashew nuts.

Lose a few pounds, gain a few pounds, lose a few pounds, gain a few pounds. The yo-yo dieting cycle repeats itself over and over with millions of people across the globe stuck in this endless hamster wheel whilst the fat cats (excuse the pun) of the slimming industry make billions of euros from you every year. There seems to be an endless supply of new diets coming off the production line, promising faster and easier ways to lose weight. We’ve had the Atkin’s, the no-fat, the low-fat, the low-carb, the no-carb…the list goes on but when do we stop, even just for a moment and ask the question ‘Why don’t any of these diets work long term?’

One thing is certain – to accomplish anything in life we need motivation – not a diet pill or low fat snack bar! From an NLP (NeuroLinguistic Programming) perspective there are only two forms of motivation. They are:
1. Towards Motivation (moving towards pleasure or what we want)
2. Away From Motivation (moving away from pain or what we don’t want)

Think about weight loss for a second. There are two reasons a person may want to lose weight. One reason is to move away from what they don’t want (being overweight, unhealthy etc.) and the pain or discomfort associated with that. The other reason is the pleasure associated with what they do want (e.g. becoming slimmer and healthier).

Yoyo Dieting is a Classic Example of Away From Motivation.

Lets delve a little deeper into the psychology of Away From motivation and some of the problems it brings with it. Firstly, if you are ‘Away From motivated’ to lose weight you have no motivation until you are actually experiencing some of the pain of being, in your opinion, overweight. It is only when you can’t quite fit into your jeans or the weighing scales have tipped dizzying new heights that you become motivated to take action. Unfortunately, this may already be too late.

However, at this stage you are motivated and you take action. You start a diet, join the gym, deny yourself that extra biscuit. Guess what? You lose weight! Hurray. So where’s the problem? Well – where is the motivation now? That’s right, it has either decreased or completely gone. So you quit the diet (you hated it anyway), stop going to the gym (boring after a while anyway) and you know you’ve earned that extra biscuit! What happens next? Time passes, days go by, until suddenly you can’t fit into those jeans again! Aargh! Motivation kicks in and it’s time to take action so off we go again – yo-yoing up and down, up and down.

In reality we all have a certain percentage of Towards and Away From motivation but we might need a little help in shifting our attitudes and mindset further towards a positive Toward outlook. A good NLP practitioner knows the pitfalls of Away From motivation and can assist a client wanting to lose weight in making this mindset shift towards what they do want to achieve. They can help their client feel all the positive associations associated with having things the way they want them and being who they want to be as opposed to not being who they don’t want to be.

When all of your motivation is towards what you really want it is constantly propelling you to reach your goals. You are more focused and experience more joy and satisfaction as you reach those goals and it is less stressful on the body too. The extra pounds fall off easily and effortlessly as a by-product of you stepping into the new healthier, happier you. You feel great and get long term results.

So if you believe NLP would be a useful tool for help you, or others, break out of the grips of the multi-billion euro yo-yo dieting industry and learn how to use the power of your mind to get what you want instead then help is at hand! The Institute of Health Sciences are introducing a fully certified Practitioner Certificate in NLP for Healthcare Professionals this autumn. Click this link for more details.

Japanese health and longevity is due to a healthy and active lifestyle – including some very specific food choices and specific ways of eating and appreciating food. Just incorporating a few of these into your daily life could help improve your own health and have the added bonus of making meal times a whole lot more interesting!. The basic dietary principles are as follows:

• Rice is the staple of Japanese cuisine: However, the vast majority of rice eaten in Japan is now refined polished rice, so opt for whole grain instead.
• Buckwheat noodles are also very popular and offer a multitude of nutrients – these can be found in the international section at supermarkets and also in many health food shops alongside other tasty and healthy pasta alternatives.
• The Japanese eat about 70kg of fish per person per year, that’s four times as much as the average person elsewhere in the world.
• They also eat 10 times more soya produce than any other nation. However the soy they eat is always from the whole bean and is very often fermented unlike the highly processed soya milks, etc. that are most often available in the West. Get down to your local health food shop and check out their selection of tempeh, miso, tamari, oomboshi plums etc. – then experiment with them to develop delicious new dishes.
• The Japanese also LOVE their vegetables. The most popular Japanese dish for home cooking is mixed vegetables simmered in seasoned broth. The most commonly added vegetables are red and green bell peppers, green beans, courgette, aubergine, onions, burdock, tomatoes, lettuce, carrots, spinach, bamboo shoots, beets, turnips, daikon (or giant white radish), shiitake mushrooms, sweet potatoes, and seaweed (or sea vegetables), such as kombu, nori and wakame. As many as four or five different varieties of vegetables are served in a single meal (including breakfast!).
• Recent studies suggest that Japanese people eat an average of 100 different foods a week, compared to just 30 in many western countries.
• A premium is also placed upon freshness and natural flavour; people like to eat seasonally in Japan and often choose local produce over imported alternatives.
• Portions of food tend to be smaller in Japan and each meal is eaten slowly and savoured thoroughly. It is this portion control that helps stop binging and over eating. The average Japanese person eats about 25% fewer calories per day than the average American. In Japan, food is served on separate small plates and bowls instead of on one big plate. Food is shared with everyone taking turns in having little tastes of everything. Research shows that when we’re served more, we tend to eat it – whether we planned to and were hungry for it or not.
• Breakfast is the most important meal of the day, giving a boost of energy and preventing hunger pangs later. The Japanese do not eat typical ‘breakfast’ foods such as cereals, instead opting for steamed rice, miso soup with tofu, spring onions or maybe omelette or grilled/steamed fish washed down with a cup of green tea.
• In the Japanese diet, food is usually steamed, pan-fried, simmered or stir fried over intense heat. These cooking methods help the food retain more of the nutrients, particularly antioxidants.
• The traditional Japanese diet would also contain many fermented and pickled foods, such a vegetables, for when fresh food was not available. Naturally fermented and pickled foods are packed with probiotic bacteria which help maintain a healthy gut and immune system.
• And the best news? The Japanese diet actually contains quite a few sweet treats. The difference is that they view them as an integral part of their lifestyle and therefore do not overdo the portions due to a vicious cycle of self denial, binging and guilt!

The versatility of vinegar is legendary! It was used by the Egyptians in 3000 BCE and Julius Caesar’s army used vinegar tonic to stay healthy and fight off disease. In 400 BC Hippocrates treated his patients with apple cider vinegar. The Greeks and Romans kept vinegar vessels for healing and for flavouring and preserving food. Even Christopher Columbus took vinegar barrels on his long sea voyages for his sailors to disinfect wounds and prevent scurvy.

Most people would have heard of cider vinegar but may not realise how diverse it actually is. You can literally use this inexpensive product for almost everything! Here are some of the reported benefits of this wonderful natural product:

• It’s cleansing properties are known to aid digestion by stimulating the flow of enzymes and saliva in the mouth.
• It has been shown to support a healthy heart.
• Relieves muscle pain from exercise
• Balances pH levels in the body
• Maintain levels of cholesterol already in the normal range.
• Useful for facial toning or clearing up non-cystic acne
• Rich in enzymes & potassium which all support overall health
• Supports a healthy immune system
• Helps control weight
• Helps soothe dry throats
• Helps remove toxins from the body by supporting eliminatory organs
• Soothes irritated skin
• Useful for arthritic conditions

1 tablespoon per day in a little water is a great tonic but here are some other unique ways you can get the most out of your apple cider vinegar – and reduce the need for expensive products in your home!

• Prolong the life of flowers by adding 2 tablespoons of cider vinegar and 2 tablespoons of sugar
• Kill grass on walkways and driveways by using full strength cider vinegar
• Keep car windows frost free in winter by pouring 3 parts cider vinegar to 3 parts water the night before
• Soothe a bee sting by applying neat with a cotton ball
• To highlight brunette hair add 1 cup of cider vinegar and 1 cup of water and rinse the hair after shampooing
• Fight dandruff by rinsing hair after shampooing 1 cup of cider vinegar and 2 cups of water
• To get rid of hiccups try drinking I tablespoon of cider vinegar
• Treat sinus and colds by adding ¼ cup to a vaporiser
• Relieve arthritis by drinking a glass of water containing 2 teaspoons of cider vinegar 15 minutes prior to eating everyday
• Remove tea and coffee stains from cups by mixing salt with cider vinegar in water
• Boil better eggs and avoid cracking by adding 2 tablespoons to the water
• Marinate meat overnight in a ¼ cup of cider vinegar to 2-3 pounds of meat. This will help kill bacteria and tenderise the meat. Herbs can be added to the marinate for taste. Cook the meat in the marinate.
• Clean and disinfect wood chopping boards with full strength cider vinegar
• Make wine vinegar by mixing 2 tablespoons of cider vinegar with 1 teaspoon of dry red wine

It’s so easy to incorporate cider vinegar into your daily diet and lifestyle as you can see from the list above. When you wake up in the morning just make a delicious cocktail using 2 teaspoons of raw, organic apple cider vinegar, and if you need a sweetener, use organic raw honey to sweeten. If you are diabetic, use the sweet substitute stevia or zylitol. Make sure you use raw, organic cider vinegar, never refined, distilled vinegar as the natural enzymes, minerals and nutrients are destroyed in the distilling process. Any vinegar that is clear and has no “mother” (the strand-like substance in the bottom of the bottle) has low nutritional value. Natural raw vinegar should be pungent, with a rich, brownish colour and a visible “mother.”

Organic Raw Veggie Health Salad with Apple Cider Dressing

2 stalks celery, chopped
2 cups red cabbage, chopped
1 bell pepper & seeds, diced
2 cups alfalfa or sunflower sprouts
2 cucumbers , sliced
2 spring onions & green tops, chopped
2 carrots, grated
1 turnip, grated
1 raw beet, grated
1 avocado (ripe)
1 cup green cabbage, sliced
3 tomatoes, medium size

Honey French Dressing

2/3 cup Organic Olive Oil
2/3 cup raw honey
3 tablespoons  unrefined Organic Apple Cider Vinegar
pinch French herbs

Mix all ingredients except the honey, add the honey slowly and beat vigorously. This will make 1-1/2 cups. Add to the above salad.

That’s right, recent research has found that just two apples a day can help keep bad cholesterol away! And unlike statins, apples also raise good (HDL) cholesterol and contribute to weight loss.

Dr Bahram H. Arjmandi, director for the Centre for Advancing Exercise and Nutrition Research on Aging at Florida State University even goes as far as to state “I consider apples a magic food. I buy a bag a week and try to eat two per day. I am convinced this is what I should do if I want to remain healthy.”

The cholesterol lowering properties of apples appear to be due to their high levels of pectin, a type of soluble fibre found under the skin, which binds to cholesterol in the gut and transports it out of the body. We have known about the benefits of pectin for a number of years but many researchers, including Dr Arjmandi, have been surprised by recent research demonstrating just how effective apple pectin actually is at removing excess cholesterol from the body.

In one recent study involving 160 women between the ages of 45 and 65 it was found that women who ate 2 apples per day on top of their usual diet experienced a 23% decrease in LDL “bad” cholesterol, and increased their HDL “good” cholesterol by 3–4%. This level of reduction would be very hard to achieve using either drugs or exercise.

Many people do not realise that most of the cholesterol in our body does not come from food but is, in fact, manufactured in the liver. Therefore reducing high cholesterol foods will not always impact on overall cholesterol levels as the problem may be simply an overproduction of cholesterol in the body itself. Statin drugs, such as Lipitor and Crestor, reduce cholesterol by blocking an enzyme needed to make it. The problem is that statins can be hard on the liver, which is why people who take them must have a blood test periodically to make sure their liver is not becoming irritated and inflamed. It is also suggested that these drugs can reduce levels of the essential nutrient Co enzyme Q10 in the body. This nutrient is vital for energy production in the body and low levels (as can occur in individuals taking statins) can lead to fatigue and muscle weakness. Some healthcare professionals also believe that whilst statins may reduce cholesterol, a potential cause of heart disease, they can negatively impact on the heart muscle due to their impact on CoQ10 – remember that the heart is a muscle that requires an awful lot of energy to keep beating!

Dr Arjmandi puts it very simply. “The liver is one of the largest organs in the body, and it can remain pretty functional if only 50 percent of it stays healthy. You do not see an abnormality in the blood unless you do substantial damage to the liver. Drugs have their place, but if you have to check your liver enzymes, that means the drug is doing something not so good for you, and I don’t understand why we would go for drug therapies when eating two apples a day reduces LDL cholesterol so effectively. Eat apples and you not only don’t harm your liver, but you substantially benefit your health.”

So why aren’t apples prescribed for high cholesterol as avidly as statin drugs? Statins account for about 6.5% of all drug sales in the U.S and earn drug companies about $26 billion per year. You would have to sell an awful lot of apples to make that kind of money!

The even better news is that apples are not alone in their cholesterol lowering prowess. So if you suffer from high cholesterol or want to prevent it in the future try adding as many foods as you can from the list below to your daily diet:

• Walnuts, almonds and other nuts
• Oats, oatmeal and oat bran
• Oily fish
• Olive oil
• Pulses
• Garlic
• Onions
• Whole grains
• Avocado

Pretty easy really!

According to Dr. Rubin Naiman, a clinical psychologist and expert in integrative approaches to sleep and dreams, we’re actually biologically programmed to nap during the day, typically in the middle of the afternoon. Many Mediterraneans still adhere to this old tradition and escape the searing afternoon temperatures with a leisurely nap – before working later into the evening. However, due to our work schedules (and also feeling a bit lazy if we consider having a kip!) when the urge to nap sets in during the day, we alleviate it with coffee and sweet treats.

In the last few years we have learned a great deal about the importance of sleep and the potentially harmful affects of a chronic lack of adequate slumber, with a lack of sleep now being linked to both insulin resistance and diabetes. It is now believed that too few hours in bed may also double the risk of angina, coronary heart disease, heart attack or stroke. As the Spanish have actually been found to sleep less hours at night than any other nation, perhaps it is their daily siesta that really is saving their lives!

Unfortunately, Dr Naiman believes that, by fighting the urge to sleep during the day, we are training your body to resist the urge to sleep at all, which can then lead to an inability to fall asleep at night. It may also be the reason that some individuals are still fighting the urge for a nap way into the evening and find it hard not to fall asleep in front of the TV. Unfortunately if sleep wins out at that stage of the evening then falling asleep once you go to bed may be harder than ever!

Interestingly it appears that we should not worry when we wake during the night as, in the past, it was considered perfectly normal to wake for an hour or two. This is believed to stem back from a time when every individual in a community would need to do ‘night watch’. Dr Naiman believes that it may be perfectly normal to wake for brief periods up to 5 times per night and if we factor this time into our night’s sleep and more importantly relax about it, it may help reduce insomnia – as the worry associated with being awake may cause the stress that keeps us awake.

Now obviously not everyone can factor a siesta into his or her working day but perhaps those who can should. If this is indeed part of our natural sleep cycle then the following tips may help you squeeze in a few more minutes:

• If you are self employed or work from home consider whether a siesta could be a viable part of your day. Set your alarm clock, turn off your phone and make sure you have blackout blinds. Even with only an hour for lunch with a bit of organising you could set an adequate 30 minutes kip.
• If a lunchtime nap is out of the question aim for a quick nap after work to recharge your batteries for the evening and stop the urge to fall asleep in front of the TV.
• Consider adding siestas into your weekend routine instead of long lie-ins which tend to be broken light sleep anyway (particularly true after alcohol!).
• If you can find a way for a quick nap at work then do go and hide in a meeting room or in your car. Remember – your lunch hour should be yours to do with as you please so don’t feel guilty or embarrassed!
• When on holiday do as the Mediterraneans do – incorporate plenty of afternoon sleeping into your day!

For more information on sleep go to:

http://articles.mercola.com/sites/articles/archive/2012/04/09/dr-rubin-naiman-on-how-much-sleep-do-you-need.aspx?e_cid=20120409_DNL_art_1

or for some great tips for insomniacs try:

http://articles.mercola.com/sites/articles/archive/2010/10/02/secrets-to-a-good-night-sleep.aspx

Turmeric is a spice commonly used in many Eastern cultures and is a favourite ingredient in curries, where its vibrant yellow tone gives Indian dishes their trademark beautiful colour. In fact turmeric was traditionally called ‘Indian saffron’ because of its deep yellow-orange shade. Vibrant colour usually suggests a strong flavour and significant heat from a spice; however in actual fact turmeric has a delicate earthy flavour and is not spicy at all.

Turmeric is the root of the Curcuma longa plant, which is often dried and ground for use as a culinary herb. However it has long been used for its medicinal properties and as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine. As with many herbs and spices it is the volatile oils found within the plants, which bestow many of their medicinal properties, and indeed the volatile oil fraction of turmeric has been shown to harbour significant anti-inflammatory activity. However, even more potent than its volatile oil is the pigment in turmeric that gives it is colour. This is called curcumin and is thought to be the primary pharmacological agent in turmeric. In numerous studies, curcumin’s anti-inflammatory effects have even been shown to be comparable to the potent drugs hydrocortisone and ibuprofen. Unlike the drugs, which are associated with significant toxic effects (ulcer formation, decreased white blood cell count, intestinal bleeding), curcumin produces no toxicity.

Not only is turmeric a fantastic anti-inflammatory, making it an essential dietary ingredient for those with arthritis and other inflammatory conditions, it also helps lower cholesterol, is cardio-protective, helps stimulate liver function and has been shown to slow the progression of neurodegenerative diseases in mice (the high intake of turmeric in India is thought to be the reason for their low levels of neurodegenerative diseases).

In terms of nutrition, turmeric is an excellent source of both iron and manganese. It is also a good source of vitamin B6, dietary fibre and potassium.

Salmon Curry

A great way to make a curry with any oily fish

Serves 4-6

900g salmon steaks

1 lemon, juiced

1 tsp ground turmeric

Pinch of salt

2 tbsp vegetable / coconut oil

1 large onion, finely chopped

6 garlic cloves, crushed

2.5cm fresh ginger root, peeled and finely chopped

1 tsp poppy seeds

¼ tsp crushed black peppercorns

1 tbsp ground coriander

2 tsp ground cumin

½ tsp chilli powder (or to taste!)

1 large tomato, skinned and chopped

2 tbsp fresh coriander, chopped

Put the salmon on a plate and sprinkle with the lemon juice, turmeric and salt. Leave to marinate for 30 minutes. Heat the oil and fry the onion, garlic and ginger until lightly browned. Add the poppy seeds & peppercorns and fry for another minute. Add the ground coriander, cumin and chilli powder and stir for a few minutes. Add the tomato and stir, followed by the salmon, gently stirring the fish into the paste. Cover tightly and simmer until the fish is done – about 10-15 minutes. Garnish with the fresh coriander.

Researchers from Leeds Metropolitan University tested the effect of 3 herbal tinctures, thyme, marigold and myrrh, on Propionibacterium – the bacterium that causes acne by infecting skin pores leading to spots, ranging from white heads to puss-filled cysts. Their findings found that all three treatments were effective at killing the bacterium after just five minutes exposure, but that thyme was the most effective of the three. And the better news? Not only did thyme beat the other herbal tinctures it also had a greater antibacterial effect than standard concentrations of benzoyl peroxide – the active ingredient in most anti-acne creams or washes.

While many medical herbalists and integrative practitioners have been using thyme, marigold and myrrh as herbal alternatives to standard antibacterial skin washes for many years, this is the first study to clearly demonstrate the impact they have on the bacterium that causes the infection leading to acne. The researchers used a standard in vitro (done in a glass or plastic vessel under laboratory conditions) model that is used to test the effect of different substances applied to the skin. The effects of the tinctures were measured against an alcohol control – proving their antibacterial action was not simply due to the sterilising effect of the alcohol in which they were prepared.

These initial findings pave the way for more research into the use of tinctures as a treatment for acne. Such a treatment would be very welcome news, particularly for acne sufferers who experience skin sensitivity. Common issues include a burning sensation and skin irritation. Herbal preparations are less harsh on the skin as they also exert anti-inflammatory effects, which can calm and help heal skin irritation.

So what other natural alternatives are there to help manage acne?

• Many dermatologists have reported that insulin is effective in the treatment of acne, suggesting that a diet high in sugar, leading to poor glucose tolerance and insulin sensitivity, may be implicated as a causative factor in acne. In short? Ditch the refined carbs and sugar.
• Chromium is a micronutrient found in whole grains, liver, brewer’s yeast and potatoes. This mineral helps the body to manage sugar better. Chromium has been reported to induce rapid improvement in patients with acne.
• Zinc is vitally important in the treatment of acne. It is involved in local hormone activation, wound healing, immune system activity, and tissue regeneration. Good sources include good quality red meat, oysters, nuts and seeds and whole grains.
• Many studies have demonstrated that vitamin A reduces sebum production and thickening and overfunction of the skin follicles. Vitamin A and its precursor beta carotene are found in animal products and red/orange/yellow fruits and vegetables.
• The acne of both men and women has been shown to improve with the supplementation of selenium with vitamin E. Both these nutrients are antioxidants and may help reduce damage to the skin.

In a recent study, published in the journal Human Reproduction, researchers from Harvard Medical School, studied 99 men attending a fertility clinic. They questioned them about their diet, analysed semen samples and measured the fatty acid levels of 23 of the participants. The results showed that the men with the most saturated fat in their diets had a 43% lower total sperm count (the number of sperm in a sample) and a 38% lower sperm concentration (the number of sperm per unit volume of semen) than those eating the least saturated fat.
The researchers also found that men consuming the most omega 3 fatty acids had 1.9% more correctly-formed sperm than men with the lowest intake. This last figure may not be earth shattering but these men were just your average bloke off the street so it is likely that even those with higher omega 3 levels were still lacking the daily diet and supplementation required to get them to optimum levels.

Even though this study links eating a diet high in saturated fat with a lower sperm count and concentration, it does not clearly demonstrate that one causes the other. It is a very small study for starters but also focuses solely on saturated fat. We have no idea if those high fat foods also contain other compounds that may affect sperm health e.g. hydrogenated fats, or may be lacking in nutrients essential to keeping sperm levels optimum and those little swimmers as active as they need to be! So while this latest research remains inconclusive at present, there are many other ways for sub-infertile men to improve sperm quality and increase their chances of conception. This includes being as healthy as possible by eating sensibly, stopping smoking and losing any excess weight. Here are our top tips for improving male fertility – some may seem hard but keep in mind the reward at the end!

Avoid or reduce the following:

• Alcohol: Drinking any alcohol at all can reduce fertility by half – and the more you drink, the less likely you are to conceive. Research has also shown that drinking alcohol causes a decrease in sperm count, an increase in abnormal sperm and a lower proportion of motile sperm. Alcohol also inhibits the body’s absorption of nutrients such as zinc, which is one of the most important minerals for male fertility.
• Caffeine: There is plenty of evidence to show that caffeine, particularly in the form of coffee, decreases fertility. Drinking as little as one cup of coffee a day can halve your chances of conceiving. One study showed that problems with sperm: sperm count, motility and abnormalities, increase with the number of cups of coffee consumed each day
• Smoking: Smoking can decrease sperm count in men, making the sperm more sluggish, and it can increase the number of abnormal sperm. With men, the effects on fertility are increased with the number of cigarettes.

Nutrients to include:

• Vitamin B12: Research has shown that vitamin B12 has been found to improve low sperm counts
• Zinc: Zinc is the most widely studied nutrient in terms of fertility for both men and women. It is an essential component of genetic material and a zinc deficiency can cause chromosome changes in either you or our partner, leading to reduced fertility and an increased risk of miscarriage. Zinc is found in high concentrations in the sperm. Zinc is needed to make the outer layer and tail of the sperm and is, therefore, essential for the health of sperm and, subsequently, your baby.
• Selenium: Good levels of selenium are also essential to maximise sperm formation. Blood selenium levels have been found to be lower in men with low sperm counts.
• Essential Fatty Acids (EFAs): Semen is rich in prostaglandins which are produced from these fats. Men with poor sperm quality, abnormal sperm, poor motility or low count, have inadequate levels of these beneficial prostaglandins.
• Vitamin E: Vitamin E is another powerful antioxidant and has been shown to increase fertility when given to both men and women. Men going for IVF treatment with their partners have been given vitamin E, and fertilisation rates have, as a result, increased from 19 to 29 percent. It has been suggested that the antioxidant activity of vitamin E might make the sperm more fertile.
• Vitamin C: Vitamin C is also an antioxidant, and studies show that vitamin C enhances sperm quality, protecting sperm and the DNA within it from damage. Some research has indicated that certain types of DNA damage in the sperm can make it difficult to conceive in the first place, or it can cause an increased risk of miscarriage if conception does take place. If DNA is damaged, there may be a chromosomal problem in the baby, should the pregnancy proceed. Vitamin C also appears to keep the sperm from clumping together, making them more motile.
• L-Arginine: This is an amino acid found in many foods and the head of the sperm contains an exceptional amount of this nutrient, which is essential for sperm production. Supplementing with L-arginine can help to increase both the sperm count and quality.
• L-Carnitine: This amino acid is essential for normal functioning of sperm cells. According to research, it appears that the higher the levels of L-Carnitine in the sperm cells, the better the sperm count and motility.

Saturated Fat May Contribute To Infertility, by Suzanne Laurie