Men’s Health Get fit & fertile today!

Men’s Health Get fit & fertile today!

Get moving

The common belief that infertility is a “woman’s problem” is based in myth. While factors exclusively related to the female generally account for infertility in about

The common belief that infertility is a “woman’s problem” is based in myth. While factors exclusively related to the female generally account for infertility in about

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infertility cases can be linked directly to the male. The remaining 20 percent of cases can be traced to some combination of male and female, as well as the inability to get pregnant after one year of unprotected sexual intercourse). infertility cases can be linked directly to the male. The remaining 20 percent of cases can be traced to some combination of male and female, as well as the inability to get pregnant after one year of unprotected sexual intercourse).

Men who engage in moderate exercise routines (about 1 hour of exercise, 3 times per week) have been found to have better sperm results than men who do not exercise or exercise less than that amount per week (Vaamond et al. 2009). Regular exercise in moderation helps keep body weight at normal levels and relieves stress and anxiety, both of which contribute to proper production of testosterone and healthy sperm. Aim for about one hour of moderately intense cardiovascular exercise three to four times a week.

If you happen to be a male currently looking to start a family your partner, there is much you can do right now to improve your chances of getting pregnant as couple. However, even if you are not thinking of having children any time

Men who engage in moderate exercise routines (about 1 hour of exercise, 3 times per week) have been found to have better sperm results than men who do not exercise or exercise less than that amount per week (Vaamond et al. 2009). Regular exercise in moderation helps keep body weight at normal levels and relieves stress and anxiety, both of which contribute to proper production of testosterone and healthy sperm. Aim for about one hour of moderately intense cardiovascular exercise three to four times a week.

Get plenty of rest

Get plenty of rest

fertile.

If you happen to be a male currently looking to start a family with your partner, there is much you can do right now to improve your chances of getting pregnant as a couple. However, even if you are not thinking of having children any time fertile.

Conversely, men with very heavy exercise schedules generally have less healthy sperm (Vaamond et al. 2009). Perhaps surprisingly, intense exercise with little rest between extreme workouts may result in cellular damage, which can impair both the quality and quantity of sperm.

Conversely, men with very heavy exercise schedules generally have less healthy sperm (Vaamond et al. 2009). Perhaps surprisingly, intense exercise with little rest between extreme workouts may result in cellular damage, which can impair both the quality and quantity of sperm.

sperm. While it only takes one sperm to get pregnant, sperm must be strong and healthy to travel and penetrate the female egg. To allow themselves, alternate between endurance sperm. While it only takes one sperm to get pregnant, sperm must be strong and healthy to travel and penetrate the female egg. To allow themselves, alternate between endurance exercises. Make sure to allow about 2 days of rest between strength training sessions in particular. exercises. Make sure to allow about 2 days of rest between strength training sessions in particular.

Get loose

Get loose

Mentally, set aside time to relax and release stress. Do what works for you, whether it’s meditation, prayer, deep abdominal breathing, or listening to calming music. Physically, wear boxers and loose clothing when possible, especially when exercising. Avoid excessive use of saunas and hot tubs. This will keep the testicles cool and functioning properly.

Mentally, set aside time to relax and release stress. Do what works for you, whether it’s meditation, prayer, deep abdominal breathing, or listening to calming music. Physically, wear boxers and loose clothing when possible, especially when exercising. Avoid excessive use of saunas and hot tubs. This will keep the testicles cool and functioning properly.

Get clean

Get clean

Excessive smoking and drinking have been linked to a host of negative health outcomes,

Excessive smoking and drinking have been linked to a host of negative health outcomes, ability to conceive. Smoking tobacco has been linked to low sperm counts and sluggish motility, while long-term use of marijuana can result in abnormally developed sperm. Alcohol can also reduce the production of normally formed sperm needed for a successful pregnancy. Stay away from steroids as well, as they have been found to cause testicular shrinkage, which can result in infertility. As much as possible, avoid environmental toxins such as chemicals, radiation, heavy metal exposure, and pollution, which have all been linked to low sperm production ability to conceive. Smoking tobacco has been linked to low sperm counts and sluggish motility, while long-term use of marijuana can result in abnormally developed sperm. Alcohol can also reduce the production of normally formed sperm needed for a successful pregnancy. Stay away from steroids as well, as they have been found to cause testicular shrinkage, which can result in infertility. As much as possible, avoid environmental toxins such as chemicals, radiation, heavy metal exposure, and pollution, which have all been linked to low sperm production

Get your vitamins

Get your vitamins

Eat lots of foods high in antioxidants (carotenes, vitamins A, C, E and selenium) such as green leafy vegetables, kale, yams. You may want to consider taking supplements, especially if your vitamin C or zinc levels are low. Vitamin C (2,000 to 6,000 milligrams daily) helps prevent sperm from clumping or sticking together, thus improving the chances for fertility.

Zinc supplementation (100 to 200 mg daily) has been shown to increase testosterone levels, sperm count and sperm motility. High zinc sources include oysters, organ meats, lean beef, turkey, lamb, herring, wheat germ, legumes and nuts. Other nutrients that have been shown to improve sperm counts include essential fatty acids (9 to 12 grams daily), chromium (1,000 mcg daily), selenium (200 mcg daily), copper (2 mg daily), vitamin E (800 IU (400mg daily) B-complex vitamins (50 mg daily).

Eat lots of foods high in antioxidants (carotenes, vitamins A, C, E and selenium) such as green leafy vegetables, kale, yams. You may want to consider taking supplements, especially if your vitamin C or zinc levels are low. Vitamin C (2,000 to 6,000 milligrams daily) helps prevent sperm from clumping or sticking together, thus improving the chances for fertility. Zinc supplementation (100 to 200 mg daily) has been shown to increase testosterone levels, sperm count and sperm motility. High zinc sources include oysters, organ meats, lean beef, turkey, lamb, herring, wheat germ, legumes and nuts. Other nutrients that have been shown to improve sperm counts include essential fatty acids (9 to 12 grams daily), chromium (1,000 mcg daily), selenium (200 mcg daily), copper (2 mg daily), vitamin E (800 IU (400mg daily) B-complex vitamins (50 mg daily).

Important note: If you and your conceiving, you should both see a doctor to check for any underlying treatable medical conditions.

Important note: If you and your conceiving, you should both see a doctor to check for any underlying treatable medical conditions.

HERE ARE SOME HOT PLACES FOR PARTIES IN THE COUNTRY DAR ES SALAAM | ZANZIBAR |

Monday Tuesday

Four Points by Sheraton - New Africa Hotel: Happy Hour at nyx Lounge 5- pm . Buy 1 drink get 1 free er valid on select beers. Call 255 22 211 5 /51.

Akemi Revolving Restaurant: Happy Hour - pm . Drinks promotions selection of cocktails , extensive wine menu plus unbeatable view and delicious bar snacks . Call 255 5 .

Alcove Restaurant: The best in Indian and Asian-Fusion Cuisine, since 1 . Call City Centre 255 5 21 Seacli Hotel 255 21 .

Dar es Salaam Serena Hotel: Happy Hour 5- pm , a surprise for you every evening at Kibo Bar. Call 255 22 221 25 .

ONOMO Hotel Dar es Salaam: Happy Hour at Skybarpm . Special discounts on selected beers and cocktails every day of the week. Call 255 22 2 .

Dar Hash Harriers: The drinking club with a running problem. Every Monday at 5 pm from various locations. Call 5 2 21 .

Rhapsody’s: Sundowner special cocktails by Liquid Gold pm on the best rooftop in Dar. Call 5.

Four Points by Sheraton - New Africa Hotel: Happy Hour at nyx Lounge 5- pm . Buy 1 drink get 1 free er valid on select beers. Call 255 22 211 5 /51.

Akemi Revolving Restaurant: Happy Hour - pm . Drinks promotions selection of cocktails , extensive wine menu plus unbeatable view and delicious bar snacks . Call 255 5 .

ONOMO Hotel Dar es Salaam: Happy Hour at Skybar - pm . Special discounts on selected beers and cocktails every day of the week. Call 255 22 2 .

Alcove Restaurant: The best in Indian and Asian-Fusion Cuisine, since 1 . Call City Centre 255 5 21 Seacli Hotel 255 21 .

Dar es Salaam Serena Hotel: Enjoy live music with vibrant ambiance while sipping with a light bite at Kibo Bar and Terrace am-11 pm . Call 255 22 221 25 .

Rhapsody’s: Sundowner special cocktails by Liquid Gold pm on the best rooftop in Dar. Call 5.

Johari Rotana High Heels Night - Ladies, get your high heels ready for a special ladies night every Wednesday with D SHANA, drinks packages from , T S with free snacks pla ers. pm to 1 pm at Hamilton s Gastropub, call 2 2 .

Four Points by Sheraton - New Africa Hotel: Happy Hour at nyx Lounge 5- pm . Buy 1 drink get 1 free er valid on select beers. Call 255 22 211 5 /51.

Akemi Revolving Restaurant: Happy Hourpm . Drinks promotions selection of cocktails , extensive wine menu plus unbeatable view and delicious bar snacks . Call 255 5 .

Dar es Salaam Serena Hotel: Enjoy live music with vibrant ambiance while sipping with a light bite at Kibo Bar and Terrace am11 pm . Call 255 22 221 25 .

Rhapsody’s: Sundowner special cocktails by Liquid Gold pm on the best rooftop in Dar. Call 5.

Johari Rotana: ump the tra c and get ready for the weekend at Hamiltons Gastropub with your favourite drink, delicious menu options, lively music and amazing city and ocean views pm-12 am . Call 255 5 .

Four Points by Sheraton - New Africa Hotel Happy Hour at nyx Lounge 5- pm . Buy 1 drink get 1 free er valid on select beers. Call 255 22 211 5 /51.

Akemi Revolving Restaurant: Happy Hour - pm . Drinks promotions selection of cocktails , extensive wine menu plus unbeatable view and delicious bar snacks . Call 255 5 .

Alcove Restaurant: The best in Indian and Asian-Fusion Cuisine, since 1 . Call City Centre 255 5 21 Seacli Hotel 255 21 .

ONOMO Hotel Dar es Salaam: Happy Hour at Skybar - pm . Special discounts on selected beers and cocktails every day of the week. Call 255 22 2 .

Dar es Salaam Serena Hotel: Enjoy live music with vibrant ambiance while sipping with a light bite at Kibo Bar and Terrace am-11 pm . Call 255 22 221 25 .

Aladdin’s Palace: Date Night with omantic Saxophone by ashidi Pembe plus a bo le of Serengeti Wine a Cheese Pla er for 2 for Tzs , . Call 2 2.

The Slipway: Enjoy the Sunset while sipping some funky cocktails, have a bite and listen to love music from pm onwards. Call 5 5 1.

Rhapsody’s: Sundowner special cocktails by Liquid Gold pm on the best rooftop in Dar. Call 5.

Johari Rotana: The perfect start to the weekend, every Friday at Hamilton s Gastropub with the best Live bands in Dar, amazing ambience, great food and drinks, from pm to 2am Call 2 2 .

Four Points by Sheraton - New Africa Hotel Happy Hour at nyx Lounge 5- pm . Buy 1 drink get 1 free er valid on select beers. Call 255 22 211 5 /51.

Dar Es Salaam Serena Hotel: African Night, every last Friday of the month at Serengeti Kibo Terrace estaurants utdoor Barbeque Night with Live band entertainment from B52 Band from -1 pm, for only TSHS 5, . Call 22 221 25 .

Thai Kani: Enjoy live music, sunset, cocktails and ambience while feeling Thai Cuisines. Call 15 1 .

arle tea ouse Enjoy live music performance with warriors from the east from pm onwards. Call 1 .

Akemi Revolving Restaurant: Happy Hour - pm . Drinks promotions selection of cocktails , extensive wine menu plus unbeatable view and delicious bar snacks . Call 255 5 .

Newscafe: Happy Hour from pm with Dj in the house, all cocktails Tzs 1 , only. Call 5 55 1.

ONOMO Hotel Dar es Salaam: Happy Hour at Skybar - pm . Special discounts on selected beers and cocktails every day of the week. Call 255 22 2 .

Aladdin’s Palace: Enjoy a selection of unique cocktails Tzs 1 , only. Call 2 2.

The Waterfront, Slipway: Happy Hour 5- pm with D F the Sunset Syndicate from Sunset to Midnight. Freixenet er Buy 1 Get 1 Free. Call 2 2.

Rhapsody’s: Enjoy special cocktails with Dj in the house from 5pm onwards on the best rooftop in Dar. Call 5.

Alcove Restaurant: The best in Indian and Asian-Fusion Cuisine, since 1 . Call City Centre 255 5 21 Seacli Hotel 255 21 .

Saturday Sunday

Johari Rotana: Welcome to ack Grill every Saturday at Hamilton s Gastropub, for just , T S per person from pm to 1 pm dig in to NLIMTED BA BEC E, special edition ack Daniels cocktails with live entertainment. Call 2 2 .

Dar es Salaam Serena Hotel: Enjoy live music with vibrant ambiance while sipping with a light bite at Kibo Bar and Terrace am-11 pm . Call 255 22 221 25 .

ONOMO Hotel Dar es Salaam: Happy Hour at Skybarpm . Special discounts on selected beers and cocktails every day of the week. Call 255 22 2 .

Rhapsody’s: Enjoy special cocktails with Dj in the house from 5pm onwards on the best rooftop in Dar. Call 5.

Alcove Restaurant: The best in Indian and Asian-Fusion Cuisine, since 1 . Call City Centre 255 5 21

Seacli Hotel 255 21 .

Four Points by Sheraton - New Africa Hotel Happy Hour at nyx Lounge 5- pm . Buy 1 drink get 1 free er valid on select beers. Call 255 22 211 5 /51.

The Waterfront, Slipway: Martini Special Nights11pm with Mark Band LI E. Enjoy Two Sparkling Martini Wines for the price of one. Call 2 2.

Dar Es Salaam Serena Hotel: Happy Hour from - pm, a surprise for you every evening at Kibo Bar. Call 255 22 22125 .

ONOMO Hotel Dar es Salaam – Happy Hour at Skybarpm . Special discounts on selected beers and cocktails every day of the week. Call 255 22 2 .

Rhapsody’s: Enjoy special cocktails with Dj in the house from 5pm onwards on the best rooftop in Dar. Call 5.

Dar es Salaam Serena Hotel: Enjoy live music with vibrant ambiance while sipping with a light bite at Kibo Bar and Terrace am-11 pm . Call 255 22 221 25 .

Four Points by Sheraton - New Africa Hotel Happy Hour at nyx Lounge 5- pm . Buy 1 drink get 1 free er valid on select beers. Call 255 22 211 5 /51.

Mediterraneo Hotel & Restaurant: Enjoy amazing azz Band Soul azz, Fusion and Pop 5pm -1 pm . Call 5 12 5

Alcove Restaurant: The best in Indian and Asian-Fusion Cuisine, since 1 . Call City Centre 255 5 21 Seacli Hotel 255 21 .

The Waterfront, Slipway: Sundays Sunset ibes pm - Till Late Night With Dj B, Cocktails More. Call 2 2.