Eating at least two handfuls of nuts daily may improve male fertility

A research review found evidence suggesting that eating nuts daily may boost men's fertility, improving sperm quality.

Researchers from Monash University found that eating at least two handfuls of nuts a day may improve sperm quality, and thus fertility, in healthy young males.

This simple strategy had positive effects without requiring any other dietary changes.

As infertility rates rise around the world, more research is focusing on identifying modifiable lifestyle factors that affect fertility, such as diet.

According to the study, the results of which were published in the journal Advances in Nutrition, researchers reviewed four research papers, including two randomized clinical trials in which healthy men following a Western-style diet were given at least 60g (two handfuls) of nuts per day.

A meta-analysis of the trials, which included a total of 223 healthy males between the ages of 18 and 35, found that eating nuts daily improved markers of sperm quality, such as viability, motility and morphology, but did not improve sperm concentration.

One trial provided 75g of whole shelled English walnuts daily for 12 weeks, and the other provided 30g of walnuts, 15g of almonds, and 15g of hazelnuts daily for 14 weeks. The control group ate a similar diet without nuts.

Dr Barbara Cardoso, from Monash University's Department of Nutrition, Dietetics and Food Science and the Monash Victorian Heart Institute, said experiments suggest those who eat nuts are healthier anyway.

Dr. Cardoso added that although certain types of nuts are used, they are likely to help other groups as well, as long as those who eat them do not have allergy problems.

She continued: “The statistical analysis in both studies was adjusted for other factors such as physical activity. The results show that this simple strategy has positive effects regardless of other lifestyles. The trial participants ate a Western-style diet, which was not necessarily healthy. "This means that adding nuts to their usual diet had a positive effect without requiring further dietary changes."

She noted, "The implications of these findings are of great value for people trying to conceive, but we also need studies to evaluate the effects of nuts on female fertility. We call for more studies to be conducted on males and females to strengthen the results."

The systematic review and meta-analysis hypothesized that the high concentration of omega-3 polyunsaturated fats, dietary fiber, vitamins, minerals and polyphenols found in nuts can improve reproductive health.

“We are talking about either raw or roasted nuts,” Dr. Cardoso explained. “We avoided salted or sweetened nuts because salt and sugar can be linked to various health problems such as high blood pressure and insulin resistance.”

Researchers were unable to find studies or experiments related to the effect of nut consumption on female fertility, which requires further research to explore this effect.

Why do flu and colds get worse at night?

Cold and flu season has officially begun, and it is known that adults can, on average, contract these illnesses between two and four times a year.

Many people notice that colds, muscle aches, and sore throats become much worse after sunset. Now, experts have revealed exactly why.

They say there are several reasons. But mostly, the answer lies in the body's circadian rhythm, or internal body clock.

Almost every bodily function is programmed to operate at full capacity at certain times of the day, and to subside at other times. For example, when the sun sets and the body senses that bedtime is approaching, the brain secretes fewer stress hormones such as cortisol, and tells the intestines to slow down digestive processes.

But some immune cells become more active. These cells are designed to hunt down and destroy pathogens such as viruses.

This "fighting" leads to inflammation, an evolutionary tool that kills germs but is also responsible for cold symptoms.

“Immune cells can cause irritation and inflammation, which ultimately worsens respiratory symptoms at night,” Dr. Diego Higano, a pediatric infectious disease specialist at St. Jude Children's Research Hospital, told the New York Times.

A decrease in stress hormones such as cortisol can exacerbate the problem, as the chemical can effectively calm inflammation.

Experts also highlight another important factor: Simply put, cough and cold symptoms are worse when lying down. This is because mucus begins to collect in the back of the throat, a problem doctors call postnasal drip.

"Throughout the day, mucus buildup isn't a big problem because gravity helps drain it when you're upright and moving," explains Dr. Juan Chiriboga Hurtado, a family medicine specialist at Keck Medicine at the University of Southern California.

Finally, there's a lack of distraction during the night that forces you to focus on the nagging cough you can't get rid of.

What can you do to get a good night's sleep?

Experts recommend simple tricks, such as drinking plenty of fluids throughout the day to thin out the mucus, and using a saline nasal spray to remove some of the sticky liquid.

Others suggest using menthol-flavored cough lozenges, or throat sprays, to provide a cooling sensation in the throat and help overcome the annoying tickle.

“There is no point in trying to suppress a cough because the reason for coughing is because the body realizes that it needs to get rid of some source of irritation,” says Dr Anindu Banerjee, a respiratory consultant who works in a UK hospital.