Are you one of the many people in Greenacres who are burning the candle at both ends and maybe only getting 4 or 5 hours of sleep a night? Are you also one of those guys having problems with his sex drive and feeling out of sorts? Well, recent studies done in Greenacres in the last 3 years show that these symptoms could all be due to the effect of sleep on testosterone – just how, though, may be a chicken and egg question!
While it’s true that lower testosterone levels can be the cause of a sluggish sex drive and irritability it seems to be a matter of research opinion whether low sleep levels cause low testosterone or low testosterone causes lack of sleep.
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What is the underlying cause of impotence, depression, fatigue, excess body fat and osteoporosis in an estimated four million American men? Low Testosterone.
Natural supplements can be an alternative to creams, gels and patches. Dietary changes are slower but have less side effects.
For men, testosterone and DHEA ( a precursor hormone for testosterone) diminish after the age of 40. Actually the peak age is 17 and then production slowly falls off for the rest of your life. It does not become noticeable until around 40 plus.
Your doctor can perform a simple test to measure your testosterone. Normal levels range from 300 to 1,000 ng/dl.
Talk to him - you may be able to get some changes going using what nature has provided.
Traditionally Asia's most prized herb for hundreds of years is Ginseng root. Most of North America's crop of ginseng is mainly shipped to China. Ginseng is supposed to increase blood flow.
Sarsaparill contains a testosterone-like substance. Most main stream physicians will tell you that it has no effect.
Saw Palmetto at 120-360 mg daily is supposed to reduce the conversion of testosterone to estrogen. (see Low Testosterone)
Diet and Testosterone
Adjust your diet to make sure you get the good stuff. Zinc, Manganese and Niacin (B3) are absolutely essential. Add pumpkin seeds or sunflower seeds.
Milk Thistle is a good source of zinc and is very helpful to your liver.
Niacin is found in beef liver and brewer's yeast. If you go the beef liver route be sure it is grass fed beef. Use caution in supplements as Niacin (B3) in amounts over 500 mg may cause liver damage.
Of course, if you already have diabetes, glaucoma, gout, ulcers or any liver disease you must consult your physician before adding additional B3 supplements to your diet.
The FDA and traditionally physicians do not believe that DHEA supplements taken orally do any good. That being said, the suggested way to take DHEA is 2 weeks, discontinue for 2 weeks and then repeat. Taking this supplement daily continually is detrimental.
If you have read about Yohimbe and are tempted - use caution. This herb has been associated with panic attacks, hallucinations, elevated blood pressure, headaches and dizziness. It is also bad for the kidneys.
Flavonoids (whole grains, legumes, fruits, and vegetables) are protective in coronary heart disease, stroke and cancer. Research is being done to determine if one flavonoid, chrysin, found in high concentrations in honey could inhibit the aromatase action that turns testosterone into estrogen. If it does work, that would increase the level of testosterone. If it doesn't work, at least you are doing good things for your heart.
Natural Support to Increase Level of Testosterone
Are you one of those guys who are burning the candle at both ends and maybe only getting 4 or 5 hours of sleep a night? Are you also one of those guys having problems with his sex drive and feeling out of sorts? Well, recent studies done in the last 3 years show that these symptoms could all be due to the effect of sleep on testosterone - just how, though, may be a chicken and egg question!
While it's true that lower testosterone levels can be the cause of a sluggish sex drive and irritability it seems to be a matter of research opinion whether low sleep levels cause low testosterone or low testosterone causes lack of sleep.
Here's what we know about sleep, and testosterone to date as it relates to men:
After age 30, men's testosterone levels drop between 1 and 2% a year! By the time they reach 40 they start experiencing trouble sleeping. They complain of less deep sleep time, the period of sleep where the body repairs itself.
In fact, as a man gets older, the most recent studies assert, he can lose deep sleep time altogether! That means the older a man gets, the more his testosterone levels continue to decline, the less deep sleep he gets, the more his body's repair mechanisms decline and the higher his risk climbs for disease!
The reason for this decline in deep sleep time is thought to be due to a loss of neuron activity, which synchronizes brain activity. These neurons are responsible for about 20% of achieving deep sleep. They are intact in young men and get further scrambled as a man ages.
To further complicate things, low testosterone levels are thought to contribute to this loss of neuron activity in the brain. The take away of these studies, then, whichever perspective you come from, seem to say that restoring testosterone to healthy, youthful levels would likely help a man not only achieve deep, restorative sleep again, but also keep him healthier, re-invigorate his sluggish sex drive and keep him in a happier frame of mind.
Do You Have Symptoms of Low Testosterone?
One of the most frequent complaints I hear from my over-40 patients is that their sex drive has diminished significantly from when they were younger. One of the first things I do is to check a testosterone level and most often find that it is decreased. Interestingly, as well, is that they also often complain of not sleeping very much and are depressed!
Now whether their lack of sleep is from a too hectic lifestyle, stress, or from their decreased testosterone level, is not clear. However, when I recommend that they try to get between 6-8 hours of sleep a night their testosterone levels seem to naturally increase and their mood is brighter!
But decreased testosterone levels don't just affect men over 50, it can start as young as the 30-40's! Many men don't seek treatment because they think it's just a part of getting older and they're embarrassed to talk about it! Like menopause in women, low testosterone is not something men have to suffer through just because it's associated with getting older. Here are some other symptoms you may not associate with low testosterone levels:
•Emotional changes, like depression, irritability, "grumpy old man" syndrome
•Decreased muscle strength
•Loss of height
•Weight gain, especially belly fat
What Does Cause Low Testosterone?
Low testosterone levels can be caused or aggravated by a number of things both nutritional and environmental. For my patients who have lower than optimal testosterone levels, here are some other things I tell them to pay attention to in their diet and lifestyle:
•Xenoestrogens - in food and water supplies. These are "environmental estrogens" from soy products and plastics that get into our food and can decrease testosterone levels. Stay away from foods containing soy, most notably protein bars and soymilk. If you buy frozen foods, transfer them from their plastic container into a glass dish before heating.
•Lack of Protein - men need between 0.5 to 1 gram of high quality protein per pound of body weight per day to both build muscle strength and testosterone. Sources include pork, beef, and chicken, which also have higher levels of zinc, which is testosterone friendly.
•Lack of Cholesterol - many men over 40 are watching cholesterol intake for the sake of their arteries, but too little cholesterol will stop testosterone production. Aim for about 30% fat, mostly monounsaturated (nuts, olive oil) and some saturated (red meat, eggs) to build testosterone. Go very light, or leave out, polyunsaturated fats (fish, vegetable oils) as studies have shown they can decrease testosterone perhaps because they may contain xenoestrogens.
•Lack of Nutrition - zinc is a major building mineral for testosterone. The B vitamins, especially B1, B6, and B12 are helpful in keeping testosterone levels healthy. Be sure that your vitamin/mineral supplement includes these.
•Too Much Alcohol - alcohol increases blood sugar levels, which decreases testosterone. Limit to a few drinks per week.
•Lack of Sleep - as mentioned earlier, less than 6 hours of sleep a night can seriously rob your body of its repairing mechanisms and this includes the re-manufacturing of hormones like testosterone. See that you get at least 6-8 hours of sleep at night, more if you have been ill or under a lot of stress. Try some natural sleep aids like Valerian, calcium/magnesium supplements with some warm milk before bed. Cut back caffeine to not past 4 pm, and limit heavy meals to 2-3 hours before bedtime.
Researchers may finally decide which comes first; low testosterone then poor sleep, or poor sleep then low testosterone. In the meantime, I'm going to continue to counsel my patients that adequate sleep is at least a significant factor in low testosterone levels. However, before you start thinking dangerous steroids or prescription testosterone replacements, try the natural suggestions offered here. I believe your T-levels will be up to optimal levels and your sex drive and pleasant mood back on track in no time!
Mark Rosenberg, M.D.
Institute For Healthy Aging
Testosterone and Marijuana
Are You Curious About Testosterone Therapy?
The subject of testosterone therapy has caught my attention lately. I had begun to study about it when about three or four months ago my wife brought me a bottle of testosterone capsules for a 90-day trial. She wanted to see if it would help me in my battle with afternoon fatigue and general lethargy.
I thought why not, it can't hurt. I wasn't desperate or anything, I was mostly curious about "Low-T" and wanted to experience for myself all these health claims that are flying around the media lately. For example, these TV commercials about the cure for erectile dysfunction were getting on my nerves. I am particularly dismayed by the couple in two separate bathtubs. What's up with that? (Sorry no pun intended).
Then a few days ago I got a call from a telemarketer, asking how my testosterone trial was going. I told him it was working great for keeping elephants out of my flower beds. As long as I was taking the capsules, no elephants had trampled my flowers. He was not impressed by my humor, and just wanted to get me to order more. Nope, I told him. I really couldn't tell any difference on or off the capsules. When he told me I needed more time for my body to adjust to the product, I ended the conversation. I know more about Low T after my extensive research than he seemed to know
On the other hand, someone is buying this stuff. In an article by Rachael Rettner, (published on line on MyHealthNewsDaily June 3, 2013, Copyright © 2013 TechMediaNetwork.com). Ms. Rettner says, "The percentage of middle-aged men in the United States taking testosterone to treat symptoms of low testosterone, or "low T," has increased substantially in recent years, a new study suggests."
For the last ten years, prescriptions for testosterone supplements among men over age 40 has been gradually increasing until today more than 3% of men in that age bracket have received some form of testosterone therapy. That is almost three times more than in 2001.
But does the stuff work? The answer is that study results have been less than supportive that it does. In fact, I found many so-called scientific studies that made all sorts of weird claims, but none were truly conclusive. It is like my-elephant-in-the-flowerbed comment. The obvious sarcasm is that if I did nothing, the elephants wouldn't bother me because I don't have any elephants wandering around my suburb. Scientific research cannot prove a hypothesis by the absence of symptoms.
Ms Rettner presented her most shocking comment when she quoted an editorial by Dr. Lisa Schwartz and Dr. Steven Woloshin, of the Dartmouth Institute for Health Policy & Clinical Practice: "the low T campaign [is] "a mass, uncontrolled experiment that invites men to expose themselves to the harms of a treatment unlikely to fix problems that may be wholly unrelated to testosterone levels."
"Before anyone makes millions of men aware of low T, they should be required to do a large-scale randomized trial to demonstrate that testosterone therapy for healthy aging men does more good than harm," they wrote.
By Dr. Luke Aaronson, PhD
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Greenacres was founded by Lawrence Carter Swain and incorporated as a city in 1926. Originally 320 acres, Swain specifically created the city for the working and middle class. Swain Boulevard and L.C. Swain Middle School are named in his honor. The name Greenacres was the winning entry in a local naming contest.
As of 2010, there were 17,249 households out of which 16.6% were vacant. As of 2000, 24.5% had children under the age of 18 living with them, 45.9% were married couples living together, 12.5% had a female householder with no husband present, and 37.1% were non-families. 29.7% of all households were made up of individuals and 15.1% had someone living alone who was 65 years of age or older. The average household size was 2.29 and the average family size was 2.80.
In 2000, 20.9% of the population were under the age of 18, 7.6% from 18 to 24, 28.5% from 25 to 44, 19.4% from 45 to 64, and 23.6% who were 65 years of age or older. The median age was 40 years. For every 100 females, there were 87.9 males. For every 100 females age 18 and over, there were 84.2 males.