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At What Age Should Men Start Worrying About Low Testosterone?

Low testosterone is a major problem for millions of men who are otherwise in good overall health. Men need to be concerned about testosterone because it is a crucial sex hormone that has multiple effects on their overall health, sex drive and physical appearance. Find out what causes testosterone levels to get dangerously low and learn about some safe and effective ways to prevent or reverse the problem below.

It’s Complicated

It’s long been known that overall levels of testosterone in men decrease as they get older. The average over-50 male in modern Western society displays many symptoms of low testosterone, and so do many men who are younger than that.

UW Health explains that most medical researchers measure testosterone based upon how much of the hormone is present in the blood, measuring it in nanograms per deciliter. As a general guideline, a specific amount, 300 ng/dl, is viewed as the cutoff point between normal and low levels of testosterone. For every 100 men, at least two show obvious signs of being well below that critical level. Many more are either on the borderline or slightly above the 300 ng/dl mark.

Men need to worry about low testosterone levels because when testosterone levels get too low, you can start seeing all sorts of health problems, including symptoms like decreased sex drive, erectile dysfunction (ED) and weak bones. Testosterone is vital for male health because it helps the body create muscle mass, hair and sperm.

Lifestyle is a Major Factor

Andro Fuel explains that the good news is that there are many ways to naturally boost your testosterone that only depend on lifestyle and diet changes. When lifestyle changes are approached sensibly, even men who are well past middle age can do things to raise their testosterone levels considerably. For younger men who suffer from a lack of this vital hormone, lifestyle changes can have fast and visible effects.

How can the average man who needs to increase the amount of testosterone in his blood deal with the situation? It’s all about educating oneself and discovering what factors contribute to your own lack of testosterone. There are many factors that can cause low T; things like diet, activity levels, passive ingestion of chemicals, certain prescription drugs, emotional states and sleep habits all have the potential to directly change the body’s static amount of testosterone.

Soy, No. Zinc, Yes.

When it comes to testosterone, soy is the enemy. For men who use soy protein as a supplement and who tend to overdo it, the results can be disappointing. Studies have shown that even moderate amounts of soy protein can significantly reduce the amount of testosterone in the blood, so if you’re concerned about low testosterone, you should try to avoid soy as much as possible.

Check ingredients lists closely because a surprising number of products include soy as an ingredient. Zinc is at the opposite end of the spectrum as far as testosterone is concerned and can help to increase it.

Go Easy on the Adult Beverages

Alcohol probably has no negative effects on testosterone levels when it is used in moderation. In fact, those who occasionally drink beer, wine and hard liquor might enjoy a slight health benefit compared to those who never consume any alcohol at all. However, heavy drinkers can experience low testosterone as well as unwelcome changes in other reproductive hormones in the body.

Grains, Grains, Go Away

The relationship between grains and testosterone levels is a strange one. Gluten Free Society explains that not all grains have a detrimental effect on the hormone, but gluten seems to be a major contributor to low testosterone. This situation is a good example of the concept that it is possible to increase testosterone levels in a completely natural way. That means adding some foods to the diet and avoiding others.

Except in extreme medical cases, there is no need for taking testosterone supplements or going on strict diets. Nor is there a need for massive amounts of exercise. Testosterone is one hormone that responds well to natural manipulation with time and diligence.

Can Meditation Increase Testosterone Levels?

Protocol8 explains that most people don’t view purely mental activities as a way to deal with a low testosterone problem, but it is possible to meditate your way to better hormones. Decades of research has shown that adults who meditate regularly tend to have lower levels of cortisol in their bloodstream.

Cortisol levels directly impact lower testosterone problems because cortisol raises the body’s stress level in many ways. Just 20 minutes of meditation each day can reduce cortisol levels significantly. When cortisol levels go down, growth hormones, including testosterone, go up as a result.

So, in addition to all the dietary and exercise changes, it does apparently help men to incorporate meditation into their daily routines. Lower cortisol and higher growth hormones can mean an easier path to muscle building and faster recovery after sessions of exercise.

Sunscreen and Cardio No-No’s

Sunscreen is a part of life for anyone who spends time outdoors. Medical literature has touted the benefits of applying the creamy, sun-blocking goo for years, and the public has followed that advice in large part. Kitchen Stewardship explains that the problem is that most sunscreen products contain enough estrogen to interfere with testosterone production in the body of adult males. There are safe and effective products that don’t contain estrogen, but it’s imperative to read labels and do research to find the right ones.

Weightlifting and Testosterone Levels

Some studies have shown that so-called “toning” weight workouts do not have an effect on testosterone levels. It appears, based on research, that short sessions of power-style lifting can help boost the hormone’s level rather well. For men who already incorporate weight work in their exercise regimen, it might help to focus on lifting heavier weights for fewer reps and taking longer rest periods between sets. If you don’t currently strength train, taking up heavy lifting can help boost your testosterone levels.

Work on Posture

NoGym.com explains that some psychologists have suggested that posture might play a role in testosterone production. Actively working to get rid of a slumping posture and trying to stand up straight has effects on self-image, mood, and possibly increases the amount of testosterone in a person’s blood. Researchers theorize that “power postures” tell the brain to send signals out that generate more testosterone.

Lose Weight

One of the more reliable ways to boost testosterone is to drop excess weight. Adult men who carry between 10 and 20 extra pounds (and that includes the majority of the adult male population in the U.S.) can ramp up their testosterone levels by losing the extra fluff. Losing excess weight has many other health benefits as well, including the restoration of proper blood pressure and triglyceride levels. Dropping a few unneeded pounds is pretty much a win/win.

There’s no reason to fly blind when it comes to dealing with testosterone levels. Everyone who wants to address the problem should speak with a doctor before embarking on a major change of diet or lifestyle. There’s no reason to put your health in danger by going to extremes, either. In most cases, it’s easy enough to improve testosterone levels with moderate changes to your diet and lifestyle.

At What Age Should Men Start Worrying About Low Testosterone? posted first on http://www.epigeneticsandnutrition.com/

4 Foods that Help Out Your Dental Health

When it comes to eating, we all have to do it. Of course, many people get concerned over what kind of health affects their food choices might be having on them. They worry about how a food might be affecting their dental health. However, there is an abundance of foods that are actually good for one’s dental health. Consider adding some of the following foods to your diet.

Sugar-Free Gum

Sugar-free gum is surprisingly good for your dental health, but the emphasis has to be put on the “sugar-free” part of it, especially when xylitol is used. Xylitol is a natural substance found in many fruits and vegetables. You see, not all gum is created equal. The sugary gums are actually bad for your teeth because they feed certain bacteria in your mouth that break down tooth enamel.

However, sugar-free gum is great for your teeth because it encourages the practice of chewing. Generally, the more chewing you do, the more your dental health will be improved simply because it will produce more saliva. Xylitol especially stimulates saliva production. This saliva will neutralize the acid that is produced by the bacteria in plaque which in turn cleans your teeth, keeping them healthier. Saliva also helps remineralize teeth by repairing tiny fractures and holes.

Source: https://xylitol.org/

Cheese

Raw cheese is also a good food for your teeth. Of course, you should eat in moderation due to its high saturated fat content. However, raw cheese contains calcium, which is known for being able to replace the minerals that preserve teeth. Cheese helps to fight bacteria, lower pH levels, and produce saliva. Cheese can help rebuild tooth enamel as well.

Source: https://www.northaustindentist.com/

Shiitake Mushrooms

Researchers recently found out that shiitake mushrooms are an aid to dental health because they have properties that remineralize teeth and components that can discourage the growth of harmful acid. Better check your favorite health food store for this one.

Source: http://everythingmushrooms.com/

Apples

Apples are known as one of those foods that “cleans your teeth while you eat it” because they consist of fairly fibrous material that can act as a toothbrush and clean off any plaque you have accumulated. Moreover, the acid in the apple will kill off most forms of bacteria that cause bad breath. Keep the skin on the apple too! The skin has compounds that encourage healthy gums.

If you keep foods such as sugar-free gum, cheese, shiitake mushrooms and apples in your diet, you are sure to have healthier teeth and gums. Be sure to eat these foods in conjunction with your brushing and flossing habit and you’ll be all set!

Check out these other great articles talking about dental and oral care:

 

• Dr. Meinig’s Root Canal Cover-Up

• Repair damaged teeth naturally and never have your teeth drilled for cavities, is that possible?

 

 

4 Foods that Help Out Your Dental Health posted first on http://www.epigeneticsandnutrition.com/

How to Tap into Your “Good” Genes for Better Health

Epigenetics is the study of lifestyle factors that can switch certain health-related genes on and off. These genetic changes can affect both the length and quality of your life. How you feel, what you eat and your daily habits can affect the expression of your genes and the length of your telomeres, which cap the ends of your chromosomes. When the ends get too short, the cell can’t divide or rejuvenate itself anymore. What can you do to lengthen your telomeres, live longer and increase your quality of life?

Manage Your Stress

Chronic stress actually shortens your telomeres. Shorter telomeres mean a shorter life span. Chronic stress causes continually elevated levels of cortisol, which influences your sleep/wake cycle, insulin, and blood sugar levels, weight management capabilities, immune response, nervous system, and how well you metabolize the proteins, fats, and carbohydrates that you consume. This means that a body undergoing a lot of stress will age quicker, according to Health Day. So, how can you manage the stressors that could age you and wear your body down?

Habits as simple as getting enough sleep, exercising and meditating are upgrades you can make to manage stress. Getting adequate sleep, which is generally seven to nine hours a night, has positive effects on stress, metabolism, inflammation, and immune system response. Exercise does more than keeping your body looking young. It helps relieve stress, elevates your mood and increases your cognitive abilities.

Eat Lots of Antioxidants

According to ASEA, a diet rich in redox molecules and antioxidants is shown to signal the activation of genetic pathways that improve immune system function, maintain cardiovascular health, improve gut health and modulate hormone balance. Look for foods high in beta-carotene, vitamin C and vitamin E to fight off free radicals. Just a few foods to make a regular part of your diet are broccoli, asparagus, carrots, squash, sweet potatoes, berries, and some more tropical fruits.

Meditate for Longer Telomeres

Meditators experience less hypertension, heart disease, anxiety and other stress-related illnesses that negatively impact the way people age. Meditating has been shown to dramatically increase levels of telomerase, which is the enzyme responsible for repairing and replenishing your telomeres. You only need to meditate for a few minutes a day to experience the benefits of this practice. According to Do You Yoga, meditation will also provide a lot of practice for patience, which will then help with handling stressful issues.

Living longer and better is the premiere life goal for everyone. There are concrete steps that you can take, and none of them have to be complicated. Meditation, managing your stress and eating better can keep you younger for longer and adds more quality to your days.

If you’re ready to make a change in the lifestyle you lead, be sure to check out our fitness and nutrition sections.

How to Tap into Your “Good” Genes for Better Health posted first on http://www.epigeneticsandnutrition.com/

3 Physical Benefits of Eating Healthy

If you are having trouble sleeping, feel sluggish during the day, or don’t like the way that your skin looks, it could be signs of a poor diet. Eating healthier can help you to sleep better, get more done, and develop clearer skin. It can also help to reduce your risk of obtaining cancer or other diseases.

A Preventive Measure for Cancer

Eating foods that are rich in fiber and other essential nutrients can cut down your risk for a variety of cancers. This can also happen by cutting down on your sugar intake and eating less salt. Salt and sugar are common in meats and other processed foods that you eat at home or at a restaurant.

In many cases, you do not even realize that preservatives are added into your food or how much you are actually consuming. Parkview recommends adding these foods to your diet to aid in the prevention of cancer: Brussel sprouts, broccoli, and other cruciferous vegetables, dark green leafy vegetables like spinach, blueberries, bright orange colored vegetables and fruits including sweet potatoes, carrots, and bell peppers, and garlic.

They also recommend avoiding: red meat, processed meats like pre-packaged hot dogs, deli meats, bacon, sausage, and ham, alcohol, fried foods, potato chips, and other high-fat foods, and excessive amounts of sugar. Living a healthy lifestyle can help one avoid regular visits to a doctor or other care providers as prescribing drugs is one of their main talents.

Healthier Skin

A healthy diet improves your skin no matter what your age. Belli Skincare explains that the skin is our body’s biggest organ and it plays two major roles – absorbing and eliminating. When you put unhealthy food into your mouth, any toxins that your internal system can’t handle make their way out through your pores which causes a variety of blemishes.

By eliminating these blemishes, you can look and feel younger and more vibrant. This can help to improve your confidence both at work and in your personal life. Having healthier skin may result in being healthier overall, as it will be easier to get rid of dirt, grease, oil, and other contaminants if your pores aren’t clogged.

Get More Done During the Day

Eating foods that have a lot of protein in them will make you feel full even if you are consuming fewer calories than you are used to. Next Avenue recommends using a combination of food high in protein and fiber since the combination of those two practically guarantees you’ll feel full. Foods like beans, salad with avocado, nuts and dried fruit, and soup are all very good at helping you feel full until you actually need to eat again.

When you feel full, you can focus more on your work and less about where your next meal is coming from. It can also help you to feel less sluggish and more energized to take on that home improvement project or that big project at work. By sleeping better, you can reduce stress, which reduces your risk of a heart attack, stroke, and other health problems.

A healthy diet can have many short- and long-term impacts on your physical and mental well-being. In many cases, even small changes to your diet or exercise routine can result in positive outcomes. If you are thinking about changing your eating habits, then starting with one or two minor adjustments can start you on the path to a healthy life.

Genes play an essential role in many aspects of our lives – from how we look to our height to intelligence, basically our optimal wellness! While we have genes in our bodies that are unchangeable, we also have epigenomes. These are cellular materials that can affect whether or not a particular gene expresses itself. If you’re curious about this and want to know more, check out how you can access true health and optimal wellness today!

3 Physical Benefits of Eating Healthy posted first on http://www.epigeneticsandnutrition.com/

4 Horrible Habits Harming Your Health

Many people monitor their habits and lifestyles to ensure that they’re treating their bodies well, but some people might not be aware of how harmful some behaviors are. What you consume, how much of it you consume, and how you view the world can all harm or help your health. If you want to know more about some activities that you should abstain from to live a longer and fuller life, check out these four behaviors to avoid.

Calorie Deficits

We all know that eating too many calories can cause you to gain weight and develop many health problems, such as diabetes and heart disease. On the other hand, when you restrict your calorie intake too severely, you can put your body at just as much risk. It might not seem like cutting out an extra few hundred calories will hurt you, but it can have serious consequences on your long-term health goals. First of all, your body will begin to use your muscle as energy, and you’ll also throw off your metabolism. You’re also at an increased risk of several health issues.

Binge Drinking

When you drink too much, you can cause severe damage to your liver. This increases the likelihood of mental illness, which can cause you to drink even more. It can also cause the drinker to have more problems with friends and family. For instance, if a person drinks excessively, they’re more likely to make poor decisions that create tensions with loved ones. Alcohol is also a depressant, and alcohol addiction can even harm a person’s brain. Casual consumption may not be dangerous for most people but using alcohol compulsively or to treat emotional or spiritual pain can exacerbate the risk of alcohol addiction.

Poor Stress Management

People who don’t manage their stress well are at an increased risk of many types of health problems, such as heart disease, diabetes, and obesity. Thankfully, there are some things that you can do if you’re experiencing stress at work, school, or home. Some stress-coping strategies include focusing on the present and doing things that you enjoy. While many people want their stress to subside as quickly as possible, minimizing feelings actually can make the stress more difficult to cope with.

Eating Junk

You know that eating junk food can cause you to gain weight, and you know that smoking can cause cancer, but did you know that certain processed foods, such as processed meats, can cause cancer, too? Hot dogs, pepperoni, beef jerky, salami, and other meats that are cured or processed with chemicals are considered carcinogens. Consuming too much alcohol can also increase the likelihood of cancer, as well. Eating well, on the other hand can greatly impact your genetics and can help you be more healthy for the rest of your life.

Maintaining your health is an important part of everyday living, and if you want to ramp up your efforts, identify which of these unhealthy behaviors you engage in the most often. Then, choose an activity that you can cut back on. Even several small changes made over a long period of time can make huge differences in your overall well-being.

4 Horrible Habits Harming Your Health posted first on http://www.epigeneticsandnutrition.com/

Important Foods to Help Keep Your Mind Sharp

The food that you use to nourish your body plays a critical role in providing the nutrients that your brain needs to function at optimal levels. Here are three foods that will deliver what you need to keep your mind sharp even as you age:  

Spices

Spices are the latest trend in foods designed to improve cognitive function. The natural antioxidant and anti-inflammatory properties of spices such as turmeric have been shown to cross the blood-brain barrier and directly benefit the cells in this part of the body. This yellow spice is found in curry powder or can be used on its own as a flavor enhancer or in tea. According to Brandon Regional Hospital, curcumin, the active ingredient in turmeric improve brain function by boosting memory, reducing symptoms of depression, and encouraging the growth of new brain cells. It is easy to incorporate turmeric into the diet, making it an ideal spice to use when looking to keep the mind functioning at optimal levels.  

Omega-3 Fatty Acids

Topping the list of brain-boosting elements are omega-3 fatty acids. Your brain needs these essential fatty acids to learn and to retain information. According to Assisted Living Center, about 60 percent of your brain is made out of fat and as such, it makes sense that you need to feed your brain such fats as omega-3 fatty acids, the type of fat that makes up about half the fat in your brain. Omega-3s have also been shown to slow the decline of mental capabilities related to dementia and Alzheimer’s disease. A diet that lacks these essential fatty acids may put you more at risk for developing depression or other cognitive illnesses. Cold-water fish such as salmon and mackerel are exceptional choices when looking to get more omega-3s in your diet.  

Berries

The powerful antioxidants in berries deliver exactly what your brain needs to function at the highest level of cognitive ability. Whether it be blueberries, strawberries, raspberries, or blackberries, these delicious fruits provide a boost of brain power with every serving. Berries boost concentration while also improving memory function. According to one study, these fruits can also help to stave off dementia and reduce the effects that Alzheimer’s disease has on the body.

Keeping your mind in top condition as you age should be a goal for everyone. By incorporating these three foods into your regular diet, you can feel good about what you are doing for your long-term health and cognitive abilities.

If you make proper nutrition, daily exercise, a positive mindset, and controlling your personal home environment part of your daily lifestyle, you will go a long way towards enjoying a life of optimal wellness. Read more about optimizing your diet here!

Important Foods to Help Keep Your Mind Sharp posted first on http://www.epigeneticsandnutrition.com/