Are you one of the many people in North Lauderdale 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 North Lauderdale 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.
Testosterone and Marijuana
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
Perimenopause Treatment - Beware of HRT
Have you ever thought, "I just can not seem to get motivated anymore to workout. I just don't understand why I have not lost a pound in two months. My bench press is going down and not up, how can this be?"
We have all experienced time periods where all the hard work, dedication and even desperation does not seem to be enough to jump start us. We focus so much on what we are not doing we begin to lose sight of main reason for exercising in the first place. Before you know it you start entertaining the idea of quitting.
ALl of us have heard of the eighty - twenty rule in life. This is where our lives are built on twenty percent of our efforts. The remaining eighty percent seems too be pushed along by the other twenty percent. When it comes to our weight loss and fitness goals lets look at the same percentages in another light. How about the eight twenty rule in our attitudes?
When I first started exercising and bodybuilding over twenty years ago I knew absolutely nothing about fitness, food or where my future was headed. However, what I did believe was that if I kept consistent, something had to change. With that attitude came a hope for the future and an understanding that good days would be followed by some bad ones.
It is unrealistic for you and me to think that every day in the gym and at the table will be great? We will be tempted to eat badly and we will be discouraged to go workout from time to time. This is reality. However, understanding that in the long run if you have more good days than bad, things will be work out good for you. This mindset is the key longevity. Here are some ideas on how to follow the 80/20 rule:
1. Write out in detail your yearly goal.
2. Get an accountability partner.
3. Focus on internal health vs. external.
4. Focus on the feeling not the work.
Best of luck and remember it's about the BIG picture!
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North Lauderdale, Florida
North Lauderdale is a city in Broward County, Florida, United States. As of the 2010 census, the city's population was 41,023. It is a principal city of the Miami metropolitan area, which was home to an estimated 6,012,331 people in the 2015 census.
North Lauderdale was originally conceived as "The City of Tomorrow" by famed architect Morris Lapidus, fresh from his success in redefining the glittering Collins Avenue in Miami Beach with his work on the Fontainebleau Hotel, Eden Roc, Americana and other neo-baroque moderne hotel designs.
North Lauderdale is located at 26°12′57″N 80°13′28″W / 26.215717°N 80.224491°W / 26.215717; -80.224491 in north-central Broward County. It is adjacent to the following municipalities: