Why is it recommended you have your PSA checked? An elevated PSA can be an early indication that something is not quite right with the prostate, such as the possibility of prostatitis, an enlarged prostate, or prostate cancer, while a lower PSA is a strong indication of good prostate health. However, an elevated PSA can be associated with other situations that don’t directly involve prostate health, such as a reaction to medication, a urinary tract infection, recent catheterization or ejaculation, or inflammation of the prostate associated with a sports injury or age.

In any event, it’s best to get a PSA test so you and your doctor can decide whether any action is necessary. As a general course of action, you can help ensure a healthy prostate by following certain lifestyle guidelines.

Eat more fruits, vegetables and nuts

Although several hormones have an impact on the prostate, one in particular — DHT, or dihydrotestosterone — promotes prostate inflammation and stimulates insulin-like growth factor-1 (IGF-1), a hormone that can promote abnormal cell growth and cancer. Certain foods contain substances shown to naturally inhibit DHT. One of those substances is lycopene, which is found in carrots, mangoes, tomatoes, and watermelon.

A National Institutes of Health study noted that lycopene inhibits IGF-I growth in prostate cells by reducing DHT-modulated IGF-I production. Other food substances that inhibit DHT include L-lysine (in almonds, peanuts, pecans, walnuts), and zinc (in cashews, kale, spinach, wheat germ, white mushrooms, and supplements). Make a point to include several of the mentioned foods in your diet every day.

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Add some pomegranate to your diet

Whether you enjoy pomegranate juice, the tasty pulp and seeds, or prefer the supplement, be sure to include this fruit in your diet more often. Research at Johns Hopkins has shown that this phytonutrient-rich fruit can reduce the rate of PSA doubling in men who have prostate cancer. Overall, the doubling time increased from 11.9 months at baseline to 18.5 months after treatment with pomegranate extract. Since pomegranate is rich in sugar, taking a supplement may be better than having the fruit on a regular basis.

Exercise more

Staying physically active on a regular basis can help lower your PSA levels. Aerobic activities, such as walking, running, cycling, and rowing, are encouraged as well as some resistance exercise to help strengthen and tone muscles. A highly recommended exercise approach is HIIT (high-intensity interval training), which is perfect for men who want to maximize their exercise benefits in a minimal amount of time.

A study in the Annals of Occupational and Environmental Medicine looked at the PSA levels and physical activity of nearly 2,000 healthy males and found that “PSA levels were significantly higher among the group with hypertension or the group of individuals that did not exercise regularly or group of office workers who were considered to have lesser physical activities.”

Lose weight

Some contradictory evidence surrounds the association between overweight and obesity and PSA. On the one hand, excess weight is associated with a greater risk of prostate cancer, prostatitis, and enlarged prostate, all conditions also associated with an elevated PSA. However, several studies point to lower PSA levels in healthy overweight and obese men, including a new study in the International Journal of Clinical and Experimental Medicine. Overall however, losing weight is the more logical and healthful step for the prostate and your general health.

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Take aspirin

Several studies have indicated that use of aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs) can reduce PSA levels. A University of Arizona study, for example, found that this effect was especially significant among men who had never smoked. Before taking aspirin, however, talk to your healthcare provider about whether it is safe for you to do so and the optimal dose for you.

Eat more tomatoes

Tomatoes are an important source of the potent antioxidant lycopene, which has been shown to reduce PSA levels and lower a man’s risk of prostate cancer. Lycopene is released from tomatoes when they are cooked, so you get the most benefit from enjoying stewed tomatoes, tomato soup, tomato-based pasta sauces, and tomato juice. One caution, however: don’t eat tomatoes that have been canned, as they may have been exposed to BPA (bisphenol-A) in the lining of the can, a chemical that disrupts your endocrine system and may contribute to prostate cancer. Fresh is definitely best when it comes to this fruit.

Reduce or avoid foods that harm the prostate

You may be surprised at how many common foods irritate the prostate and can contribute to a rise in PSA levels and an enlarged prostate. Here are some of the foods and beverages that fall into this category:

• Foods that contain acrylamide, such as French fries and potato chips (the two biggest offenders) and doughnuts
• Foods rich in saturated fats
• Excess alcohol
• Nonfermented soy products such as tofu and edamame, which can raise estrogen levels
• Microwave popcorn
• Nonorganic potatoes, meats, and dairy products
• Canned foods, especially tomatoes, which are acidic and more likely to leach bisphenol A (a hormone disruptor) from the lining of the cans
• And these 8 worst foods for prostrate health.

Reduce animal protein intake

Meat, poultry, and dairy foods are typically high in protein and also trigger the release of a substance called insulin-like growth factor-1 (IGF-1). When you consume a considerable amount of these high-protein foods, the body makes a lot of IGF-I and can use some of it to promote cancer growth, including prostate cancer.

A study in Cancer Epidemiology, Biomarkers and Prevention reported that IGF-I levels were elevated among animal protein eaters but not among plant protein consumers. In fact, eating plant protein seemed to reduce IGF-1 levels. If you do eat animal protein, be sure to choose organic products that have not been raised with antibiotics or any other hormones.

Try quercetin and pollen

Both quercetin and pollen have demonstrated properties that promote and support prostate health, including anti-inflammatory and antioxidant abilities, especially in the management of the inflammatory condition known as prostatitis. In addition, a new study in Urology looked at the effect of an anti-inflammatory combination (consisting of quercetin, nimesulide, saw palmetto, and bromelain) taken daily for three months by men with PSA values of 7.2 ng/mL or 7.3 ng/mL at baseline. By the end of the study, the combination had effectively and safely reduced PSA levels from 7.3 ng/mL to 4.6 ng/mL among men who had prostate inflammation. Both quercetin and pollen can be taken separately, but they also can be found together in supplement formulas designed to support prostate health.

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Follow The Prostate Diet

Men who want to help keep PSA levels low, support overall prostate health, and fight inflammation are encouraged to follow The Prostate Diet. The diet has 10 foundations which, if you follow them consistently, should reward you with a healthy prostate and overall health as well. Post them where you can refer to them until they become a habit.

• Eat lots of fruits and vegetables, organic whenever possible
• Consume healthy fats — monounsaturated, omega-3 fatty acids
• Choose plant protein over animal protein
• Drink green tea often
• Choose whole, natural foods over refined, processed foods
• Include foods rich in omega-3 fatty acids (e.g., cold-water fatty fish, walnuts, algae)
• Avoid or significantly limit certain foods and supplements (see “Reduce or avoid foods that harm the prostate”)
• Choose prostate cancer-killing foods and supplements, such as tomatoes, green tea, and vitamin D
• Stay well hydrated with pure water
• Consider taking natural supplements that support prostate health

Sources:

1. Algotar AM et al. Effect of aspirin, other NSAIDs, and statins on PSA and PSA velocity. Prostate 2010 Jun 1; 70(8): 883-88
2. Allen NE et al. The associations of diet with serum insulin-like growth factor 1 and its main binding proteins in 292 women meat-eaters, vegetarians, and vegans. Cancer Epidemiology, Biomarkers and Prevention 2002 Nov; 11(11): 1441-48
3. Gallo L. The effect of a pure anti-inflammatory therapy on reducing prostate-specific antigen levels in patients diagnosed with a histologic prostatitis. Urology 2016 Aug; 94:198-203
4. Kim SH et al. Serum prostate-specific antigen levels and type of work in tire manufacturing workers. Annals of Occupational and Environmental Medicine 2014 Nov 4; 26(1): 50
5. Liu X et al. Lycopene inhibits IGF-I signal transduction and growth in normal prostate epithelial cells by decreasing DHT-modulated IGF-I production in co-cultured reactive stromal cells. Carcinogenesis 2008 Apr; 29(4): 816-23
6. Paller CJ et al. A randomized phase II study of pomegranate extract for men with rising PSA following initial therapy for localized prostate cancer. Prostate Cancer and Prostatic Disease 2013 Mar; 16(1): 50-55
7. Zhang J et al. An inverse association of obesity and prostate-specific antigen in elderly males. International Journal of Clinical and Experimental Medicine 2016; 9(9): 18746-53

The post 10 ways to lower your PSA levels appeared first on Easy Health Options®.

Only about half (54%) of these 75 million individuals have their blood pressure under control.

In addition, about another 75 million Americans have prehypertension, which means their blood pressure is not quite in the high blood pressure range.

Because hypertension is a significant risk factor for cardiovascular disease and is also the number two greatest public health threat, getting an accurate measurement of blood pressure is critical. But are we? Recent findings have some experts asking, do we need to change how we measure blood pressure?

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What is blood pressure?

Blood pressure is the force necessary to move blood through the arteries that exit the heart to deliver oxygen-rich blood throughout the body.

When you are told your blood pressure reading, the first number (systolic) is the highest pressure in your blood vessels while your heart is contracting. This number is an indication of how stiff your arteries are, and it’s important since arterial stiffness is a major risk factor for cardiovascular disease. The second number (diastolic) is the amount of pressure in the arteries between heartbeats when your heart is relaxed.

Experts have determined that high blood pressure is defined as systolic pressure equal to or greater than 130 mmHg and diastolic pressure equal to or greater than 80 mmHg. While this seems like a clear definition of high blood pressure, the numbers are useful only if your blood pressure has been measured accurately. Do you know if your blood pressure has been read accurately?

Do we measure blood pressure accurately?

Blood pressure can be measured in several different ways, but the approach the vast majority of people are familiar with is the use of a blood pressure cuff wrapped around the brachial artery in the upper arm. In some cases, blood pressure is taken using the femoral artery in the thigh, around the wrist (typically home blood pressure devices), or central aortic.

Of all the methods, the one believed to be the most accurate is the latter, because it provides information on the amount of pressure affecting the organs, including the brain. However, central aortic blood pressure measurements require an invasive technique to be performed.

In a recent study appearing in the Journal of the American College of Cardiology, a team of experts reviewed 74 studies that involved nearly 3,100 participants and involved measuring blood pressure using the popular cuff method, intra-arterial aortic BP and intra-arterial brachial BP. Overall, the authors found that:

• Cuff BP underestimated intra-arterial brachial systolic BP by a mean of -5.7 mmHg and overestimated intra-arterial aortic systolic BP by a mean of 5.5 mmHg.
• Cuff BP was reasonably accurate (accuracy up to 80%) for individuals with a blood pressure lower than 120/80 or those with a BP greater than 160/100.
• For individuals with systolic blood pressure between 120 and 159 mmHg and with diastolic values between 80 and 99 mmHg, accuracy declines to between 50 percent and 57 percent

They concluded that “Cuff BP has variable accuracy for measuring either brachial or aortic intra-arterial BP, and this adversely influences correct BP classification.”

Why blood pressure readings can be inaccurate

Several factors can affect the accuracy of a blood pressure reading and in some cases, more than one factor may be involved. For example:

• Size of the cuff. A cuff that is too small may cause the systolic reading to be 10 mmHg to 40 mmHg higher than it really is. The proper arm circumference should be visible on the cuff.
• Where the cuff is placed. The cuff should be positioned at heart level about 1 inch above the elbow bend and on bare skin, not over clothing. The sleeve of the shirt should be off and not rolled up, because blood flow can be affected.
• Hearing problems. If an individual is using a stethoscope to listen for changes in sounds in the brachial artery, A blood pressure reading may be inaccurate if the measurement is taken using a stethoscope and by an individuals who has some hearing loss.
• Calibration issues. Blood pressure devices, including home and automated machines, should be calibrated regularly to ensure accurate readings. Up to 15 percent of patients get an inaccurate blood pressure reading from home machines, according to one study.
• Body position. For the most accurate reading, you should be seated in a chair with your back supported, your feet flat on the floor, and your legs uncrossed for at least five minutes before the measurement is taken. Your arm also should be supported while you are seated.
• Activity. Certain activities can increase your blood pressure. For example, talking while having your pressure taken or having a full bladder both may raise your systolic pressure by 10 mmHg. You should not engage in any exercise for at least 30 minutes before having your pressure taken.
• Drug use. Intake of caffeine, alcohol, or nicotine should be suspended for at least 30 minutes before having your pressure measured.
• Seeing a doctor. For about 15 to 30 percent of people, seeing their doctor automatically causes their blood pressure reading to rise temporarily. This is known as white coat hypertension.

Health risks associated with low or high blood pressure

Abnormally low blood pressure can be caused by a number of factors, such as pregnancy, loss of blood, endocrine problems, nutritional deficiencies, and prolonged bed rest. Symptoms associated with low blood pressure can include:

• Dizziness
• Nausea
• Problems with concentration
• Fainting
• Blurry vision
• Cold, clammy skin
• Fatigue
• Unusual thirst
• Rapid, shallow breathing

High blood pressure typically is not accompanied by symptoms. In fact, the first indication of hypertension may be a heart attack or stroke. Having high blood pressure increases your risk for developing kidney disease, cardiovascular disease, vision loss, sexual dysfunction, and stroke.

How to assess blood pressure risk without a cuff

If you want to assess your risk of high blood pressure without using a cuff or seeing your doctor, the waist-to-hip ratio is an option. The idea is that if you have more fat around your waist than you do on your hips, you may be at an increased risk for obesity-related hypertension.

Take a measurement of your hips at the widest part and your waist at the smallest part (immediately above the belly button). Then divide your waist measurement by your hip measurement, and the resulting ratio indicates your risk of hypertension.

For example: a value of 0.9 or higher places men at risk for hypertension. Values less than 0.85 means a man is in excellent shape regarding hypertension risk, while values in between indicate good to average condition.

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Lifestyle changes key to lower blood pressure

Lifestyle modifications, rather than hypertension medications, are the key to lower blood pressure. This is the message more and more doctors need to pass along to their patients, along with guidelines on how to make those necessary changes. Among the most important lifestyle changes one can make are diet and exercise, although stress reduction, not smoking, and adequate sleep are also significant factors.

For example, the standard American diet is high in carbohydrates (especially sugar and fructose) and processed foods, both of which result in an overproduction of leptin and insulin and a rise in blood pressure. High levels of uric acid (associated with red meat, alcohol, turkey, some fish and seafood) also are associated with hypertension.

Another issue related to diet is the fact that high blood pressure is a symptom of the body’s resistance to leptin and insulin. A resistance to insulin, for example, elevates blood pressure because insulin helps the body store magnesium, a mineral that relaxes muscles. When cells are resistant to insulin, magnesium can’t be stored properly, resulting in blood vessel constriction and elevated blood pressure.

Leptin is a hormone that helps make us feel full via signals to the brain. However, for people with leptin resistance, the brain doesn’t realize when there is enough leptin circulating in the body, so you may not feel satiated and keep on eating, which can result in obesity and raised blood pressure. Ways to reverse leptin resistance is to avoid processed foods (especially those with added sugars, trans fats, and sodium), exercise regularly, and get plenty of soluble fiber.

Other dietary actions you can take to help lower blood pressure are:

• Focusing on locally grown, organic, unrefined foods
• Swapping simple or starchy carbs for healthy fats, such as avocados, coconut oil, raw nuts, grass-fed meats or pasture-raised poultry, and unheated organic nut oils. Sugars and starches elevate insulin and leptin levels, which can promote high blood pressure
• Practicing intermittent fasting, which is an effective way to normalize leptin/insulin sensitivity. Intermittent fasting can be done in a variety of ways. One way is to eat all of your calories during a specific period of time each day and fasting the rest of the time; for example, all food is consumed between 10 AM and 2 PM and you don’t eat (except for water and/or fluids) until 10 AM the next day. You also can explore other ways to practice intermittent fasting. The body is most sensitive (and thus less resistant) to insulin and leptin following a period of fasting.

Regular exercise is another important way to help normalize blood pressure. One unique exercise that takes only three minutes and will safely lower blood pressure is the nitric oxide dump exercise. It involves four basic movements that are done in rapid succession over a three-minute period two to three times a day. This exercise session stimulates the release of nitric oxide, which in turn lowers blood pressure by relaxing and dilating your blood vessels, improving immune system function, reducing the thickness of your blood, and boosting lean body mass. While doing this exercise — and all exercises — focus on breathing through your nose rather than your mouth. Mouth breathing can promote high blood pressure and fatigue.

Note: If you are taking medication to treat high blood pressure, work closely with your doctor as you adopt healthful lifestyle modifications. Do not make any medication changes without medical guidance.

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Medical treatment for high blood pressure

More than 100 drugs are available to treat high blood pressure, and all of them are associated with at least a few side effects, some of which are more serious than others. Among the most commonly prescribed drugs for high blood pressure include:

• Beta-blockers (e.g., acebutolol, atenolol, carteolol, among others), which lower blood pressure by dilating blood vessels. Side effects may include stomach cramps, diarrhea, nausea, vomiting, rash, blurry vision, headache, and depression, among others.
• Diuretics, also known as water pills. Several groups of medications are in this broad category, including those that spare or don’t spare potassium. Examples of diuretics are chlorthalidone, hydrochlorothiazide, bumetanide, furosemide, and amiloride, among others. Some side effects are headache, dizziness, thirst, increased blood sugar levels, muscle cramps, and rash, among others.
• Calcium channel blockers, which relax the muscle cells in blood vessel walls. Examples of calcium channel blockers include diltiazem, felodipine, nicardipine, and nifedipine. Some side effects include dizziness, edema, nose bleeds, rash, and ringing in the ears, among others.

You can start to take control of your blood pressure by monitoring it at home. When using a home BP monitoring device, be sure you take your blood pressure reading at the same time each day and to always take it on the same arm. Talk with a knowledgeable professional (e.g., doctor, nurse, pharmacist) to ensure you are using the device correctly.

The new gold standard for detecting hypertension and pre-hypertension is through the measurement of the central pressures, which the heart, brain, and kidneys actually experience, and is, in almost all cases if elevated, a measure of systemic arterial stiffness. Currently adopted by specialists including cardiologists and research institutions, the SphygmoCor® system is being expanded into use by more and more health and naturopathic professionals.

The post Why blood pressure testing is mostly wrong appeared first on Easy Health Options®.

The results of numerous studies have indicated that vitamin D deficiency is linked to erectile dysfunction.

If that’s the case, men who are living with this sexual challenge can take immediate action to help remedy this problem by taking vitamin D supplements.

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Can a vitamin D deficiency cause erectile dysfunction?

Vitamin D deficiency and insufficiency are common around the world. Deficiency of vitamin D (levels of 20 ng/mL or lower) has been reported in more than 80 percent of some adult populations. The Vitamin D Council recommends a level of 40 to 80 ng/mL as healthy. If you are experiencing erectile dysfunction, you should talk to your doctor about having a blood test to determine your vitamin D levels.

Speaking of doctors, here’s an interesting fact. A 2015 study of nearly 160 physicians found that 67 percent of them had vitamin D levels less than 20 ng/mL, which is considered to be a deficiency, while only 8 percent had levels higher than 30 ng/mL, which is still considered too low by many experts, including the Vitamin D Council. If doctors aren’t concerned about their vitamin D levels, how concerned can they be about yours? So be proactive!

What do studies say about vitamin D deficiency and erectile dysfunction?

In one study, the investigators noted that endothelial dysfunction is a major player in erectile dysfunction. This is a condition in which the endothelium (the inner lining of blood vessels) is in a state of imbalance and can result from and/or contribute to high blood pressure, diabetes, septic shock, and high cholesterol, or it can result from smoking, exposure to air pollution, and other environmental factors.

Since it’s known that a deficiency of vitamin D promotes endothelial dysfunction, correcting the deficiency could be a positive step toward helping men who have erectile dysfunction (ED). Therefore, a team decided to evaluate the role of vitamin D in 143 men: 50 who had arteriogenic ED, 28 with borderline ED, and 65 with non-arteriogenic ED.

Arteriogenic ED is when the arteries do not supply enough blood to the penis to allow for an erection. This can be caused by various factors, such as narrowing of the arteries, diabetes, or injury to the penile artery.

This is what the investigators observed:

• Overall, the mean level of vitamin D was 21.3 ng/mL
• 45.9% of the men had a vitamin D deficiency (defined as less than 20 ng/mL)
• Only 20.2 percent of the men in the study had optimal vitamin D levels
• Men who had severe or complete ED had vitamin D levels that were significantly lower than the men who had mild ED
• Men who had arteriogenic ED had significantly lower vitamin D levels than men in the non-arteriogenic ED group

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The findings of this study indicate that:

• A significant number of men who have erectile dysfunction also have a deficiency of vitamin D
• ED is more common among men with arteriogenic ED
• Low levels of vitamin D may increase the risk of ED by promoting endothelial dysfunction
• Men who have erectile dysfunction should ask their healthcare provider for a blood test to determine their vitamin D levels and then supplement as needed

The authors of an earlier study pointed out that erectile dysfunction is often a vascular condition caused by damage to the endometrium and is also an important indicator or marker of cardiovascular disease. When they examined the research linking ED to cardiovascular disease and looked at the impact of vitamin D in this population, they concluded that vitamin D deficiency contributes to erectile dysfunction.

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What about vitamin D deficiency, ED, and diabetes?

We already know that diabetes is a risk factor for ED since it involves a reduction in endothelial function. A 2016 study looked at the relationship between vitamin D levels, erectile dysfunction, and vascular disease in 2 men with type 2 diabetes. After extensive evaluation, the experts demonstrated a “significant association” between vitamin D deficiency and erectile dysfunction in men with type 2 diabetes, and they believe it may be due to the impact of the deficiency on testosterone levels, endothelial dysfunction, and cardiovascular risk factors (e.g., cholesterol, blood sugar, and triglycerides).

If you are experiencing erectile dysfunction, it’s important to ask your doctor for a simple blood test to determine your vitamin D levels. How much vitamin D should you take? That’s a question you should discuss with a knowledgeable health professional who considers your personal needs. Adequate vitamin D supplementation could be the answer you are looking for.

Sources:
Barassi A et al .Vitamin D and erectile dysfunction. Journal of Sexual Medicine 2014 Nov; 11(11): 2709-800

Caretta N et al. Hypovitaminosis D is associated with erectile dysfunction in type 2 diabetes. Endocrine 2016 Jan 12 Epub ahead of print
Sorenson M, Grant WB.

Does vitamin deficiency contribute to erectile dysfunction? Dermatoendocrinology 2012 Apr 1; 4(2): 128-36

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I took metformin for a week, the leading prescribed drug for treatment of type 2 diabetes in the United States and taken by 80 million people around the world.

This medication is often touted as a wonder drug for individuals with type 2 as well as for those living with other health challenges.

My reasons for taking metformin were highly personal…

I have a genetic predisposition for both prostate cancer and type 2 diabetes (I’m not diabetic but I swing in and out of pre-diabetes), and I’m getting older. I did copious amounts of research, and it seemed, on all three counts (prostate cancer prevention, managing diabetes (increasing insulin sensitivity) and anti-aging), that metformin could truly be a wonder drug.

So, truth be told, I really wasn’t looking at metformin as a drug — I was looking at it more as a “superfood.”

However, I quickly changed my mind, and here’s why…

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How does metformin work for type 2 diabetes?

Metformin is designed to help control the amount of glucose (sugar) in your blood by reducing the amount of sugar you absorb from your food and the amount of glucose made by your liver. Metformin also increases your body’s response to insulin, a natural substance that controls the amount of glucose in the blood. People who have type 1 diabetes, however, do not produce insulin and therefore should not use metformin.

People with type 2 diabetes are prone to developing serious complications, such as kidney problems, diabetic neuropathy, heart disease to name a few. Use of metformin, along with lifestyle changes (e.g., diet, exercise, not smoking) and routine monitoring of blood sugar can help prevent these life-threatening issues.

What are the health benefits of metformin?

I’ve already mentioned that metformin can be effective in controlling blood glucose levels. But what if you’re like me — swinging in and out of prediabetes?

The Diabetes Prevention Program Research Group conducted a randomized clinical trial among adults at high risk for type 2 diabetes and examined the impact of either lifestyle intervention or treatment with metformin on the prevention or delay of diabetes onset. Lifestyle changes (low-fat, low-calorie diet plus 150 minutes of moderate exercise weekly) resulted in a 58 percent reduction in the development of type 2 diabetes, while use of metformin alone reduced diabetes incidence by just 31 percent – which is pretty good but nowhere near the benefits from just making lifestyle changes!

The kicker here though is that the benefits of taking metformin and making the lifestyle adjustments were not cumulative, so making the lifestyle adjustments alone should be the first priority.

But metformin can do more…

Take prostate cancer, for example. A recent study found that metformin could be a useful complementary treatment, especially in men using androgen deprivation therapy (ADT). Metformin appears to work directly on the prostate tumor as well as helping to lower insulin levels throughout the body.

More generally, metformin can suppress tumor growth, enhance the activity of anticancer medications, and improve immunity. This latter benefit is associated with the ability of metformin to lower blood sugar by improving insulin receptor sensitivity. The drug can reduce the fuel supply for bacteria, viruses, and fungi, which tends to reduce one’s susceptibility to infections.

Related: 4+ reasons diabetics should eat mushrooms

Metformin can also help with weight loss. This benefit comes in handy not only among men who are struggling with type 2 diabetes but those who simply need to drop some excess weight. Results of the BIGPRO 1 trial showed that use of metformin was associated with a decline in bad cholesterol (low-density lipoprotein, LDL) concentration when compared with placebo and a decrease in damage to artery linings, a characteristic that contributes to the complications associated with type 2 diabetes (i.e., damage to the eyes, kidneys, and nerves). Other benefits of metformin include a decline in total cholesterol, free fatty acids, and tissue plasminogen activator antigen, all of which are associated with cardiovascular complications.

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Metformin and life extension

Some research has even suggested metformin may help extend lifespan. The potential life-extension benefit goes something like this: metformin inhibits a complex called mammalian target of rapamycin (mTOR), which regulates the production of protein, boosts energy production, and creates waste. Metformin can help keep mTOR levels from being elevated too much or too often (situations associated with inflammation and cancer growth), which in turn can contribute to longevity.

Related: This anti-diabetes antioxidant reverses insulin resistance

What are the side effects of metformin?

Side effects associated with starting use of metformin can include nausea, vomiting, bloating, diarrhea, and stomach pain. These side effects typically fade as individuals become accustomed to the drug. Metformin should not be taken if you have a history of liver or kidney disease or of congestive heart failure. Anyone with a history of alcohol abuse also should avoid taking metformin because serious lactic acidosis may develop.

People with diabetes are encouraged to exercise regularly, yet use of metformin may interfere with this activity. A study published in Diabetes Care reported that “metformin has the potential to lower some patients’ selected exercise intensity” and also tends to increase heart rate.

The combination of using metformin and exercising may also result in another complication. Use of metformin reduces levels of blood glucose, but exercise can increase levels of the hormone glucagon, which deals with low blood sugar. The combination of metformin and exercise can result in significantly elevated concentrations of glucagon as the body attempts to compensate for the impact of metformin. One result is a less than effective result at lowering the glycemic response after eating than is possible by taking metformin alone.

In addition, the results of at least one small study suggest that use of metformin may lower sex drive and testosterone levels. Given the intense interest among men in their testosterone levels and the desire to boost them, these side effects are not welcome as well.

A total of 64 men with type 2 diabetes were evaluated: 30 who were taking metformin and 34 taking sulfonylurea. Twenty-seven nondiabetic men served as controls. Use of metformin was associated with a significant reduction in testosterone levels, libido, and low testosterone-induced erectile dysfunction, while use of sulfonylurea was associated with a significant elevation in all three factors.

Related: A simple step to stop diabetes

Continued use of metformin also is associated with a reduction in vitamin B12 absorption. Since absorption of this nutrient declines with age, the addition of metformin to the picture can make it worse. A decline in B12 concentrations can cause an elevation in homocysteine levels (which is a risk factor for cardiovascular disease, especially among people with type 2 diabetes), and this decrease in B12 values can grow over time. Low concentrations of B12 are associated with changes in mental function, neuropathy, and anemia.

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What side effects did I personally experience?

Ok, so you know the TV ads for drugs right – 5 seconds on the actual drug and 5 minutes on the side effects. I get it, drugs have side effects and they spend all that time telling you what they are for one reason, to avoid legal liability. It’s a fact – as long as they TELL YOU you can die from taking a drug you can’t sue them if you die – that’s America for you!

Some of the known side effects of metformin are above – but for me, one week on the drug was enough – notwithstanding all the purported health benefits. Here’s what I personally experienced:

1. A 5lb weight loss in a week that was unexplained by any other reason;
2. Constant nausea and lightheadedness;
3. Massive fatigue and low energy – basically resulting in me being unable to finish basic workouts;
4. Muscle weakness – I was lifting only ~75% of my normal weights and they were even feeling heavy;
5. Low motivation and anxiety;
6. Sleepiness by 8pm – normally I don’t feel like going to bed until after 10.30pm;
7. Lack of breath – just climbing stairs had me puffing;
8. Heart palpitations; and
9. Constant dry mouth.

If it had just been one or two of the above I may have sucked it up, but all of them together felt like a sledgehammer — especially when I was in the middle of training for some pretty intense Spartan and other obstacle course races. All of my training partners were looking at me wondering what the heck was wrong with me!

So I quit.

Did I give up on all the great benefits I was seeking — prostate cancer prevention, improving insulin sensitivity and anti-aging? No way!

I just doubled down on these natural therapies. Here’s how it went for me…

Sources:

The post I took metformin for a week and this happened appeared first on Easy Health Options®.

Men — especially men over 50 — need to protect their bone health, too.

Even though men in their 50s do not have the same rapid bone loss that women do, by the time men are between 65 and 70, they lose bone mass at the same rate as women. By those ages, both men’s and women’s calcium absorption decreases, bones become more brittle and the skeleton becomes weaker.

Osteoporosis is a silent disease that can progress without symptoms until you get a fracture. And perhaps surprisingly, the risk of an osteoporotic fracture in men is higher than the risk of prostate cancer.

Fractures occur most frequently in the spine, hip and wrist; and they can permanently disable you, accelerating your aging. In fact, men who fracture their hips are more likely to die from complications than women.

It is important to start taking measures to protect bone health early. Osteoporosis is treatable if detected before you lose significant bone loss. Focus on your lifestyle and vitamin D levels. Lifestyle factors that can improve your bone health include getting the right nutrition, doing weight-bearing exercise and being aware of medications you might take that cause bone loss. Managing your chronic diseases properly is essential to protecting your bone strength as well.

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Bone-Loss Risk Factors For Men Include:

• Taking glucocorticoids
• Low T
• Smoking
• Excessive Alcohol
• Lack of exercise
• Age (risk increases with age)
• Race (Caucasian men are at higher risk)
• Chronic diseases affecting kidneys, intestines, lungs and stomach

Nutrition For Bone Health

Focus on getting adequate vitamin D. Your body needs vitamin D in order to absorb calcium and to form the hormone calcitriol, which is known as the active vitamin D. When vitamin D is depleted, you cannot absorb enough calcium from diet and the body takes calcium from your skeleton. This weakens your bones and prevents you from forming strong, new bones.

Your body makes vitamin D from exposure to sunlight. But many men do not get adequate sunlight or adequate vitamin D production, especially as they age. Taking a vitamin D supplement is recommended. Changing hormones and a testosterone deficiency can cause bone loss, so protecting against that bone loss with both vitamin D supplementation and managing your hormone levels naturally is a helpful strategy.

You may be surprised to learn that you should only take a calcium supplement if a doctor advises. According to Erin Michos, MD, MHS, associate director of preventive cardiology for the Ciccarone Center for the Prevention of Heart Disease, “The body can’t process more than 500 milligrams of calcium at a time. If you take a supplement with more than that, your body has to do something with the excess. It’s possible that higher calcium levels in the blood could trigger blood clots or that calcium could be deposited along artery walls, which would contribute to the narrowing of blood vessels.” 

Food sources of calcium such as spinach, kale, broccoli, almonds, tofu, chia seeds, sesame seeds, figs and white beans supply the body with minerals and micronutrients help assist calcium metabolism and benefit your bone health.

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How Much Vitamin D Do You Need?

There is much confusion about how much vitamin D a man needs. But what is very clear is that vitamin D deficiency is related not just to poor bone health but also linked to many other diseases (like heart disease and diabetes) and cancers (such as prostate cancer and colon cancer), so making sure your vitamin D is adequate is an important part of your health. In addition, vitamin D can help with hair growth, brain function, weight and testosterone levels, which are all concerns of most aging men.

It is easy to remedy a vitamin D deficiency. Get 20 minutes of unprotected sunlight every day, and take a daily vitamin D supplement. Almost 45 percent of Americans are deficient. Have your doctor check your vitamin D levels regularly to make sure you are on the right track.

The International Osteoporosis Foundation recommends that adults over 65 should take 800 to 1,000 IU of vitamin D each day. They also recommend that men who are obese, have osteoporosis, do not absorb vitamin D well or have limited exposure to the sun should take 2,000 IU each day.

The bottom line is to start taking care of your bone health and keeping an eye on your vitamin D and other hormone levels. Whether you are a younger male or over 50, stay active, keep exercising and eat a diet rich in non-dairy, calcium-rich foods.

If you are in a high-risk group or over 70 years old, get a bone mineral density scan. Don’t smoke. And if you drink alcohol, drink no more than two drinks per day. It is important to manage any health conditions you have. Maintaining good, healthy bones is an important part of aging and will help keep you active and strong into your later years.

The post Osteoporosis: Not just a woman’s disease appeared first on Easy Health Options®.

Whether you are concerned about the frustrations of urinary troubles due to an enlarged prostate or your receding hairline, plant sterols are a natural solution that can help.

Plant sterols are chemicals found in plant foods. One plant sterol that is especially beneficial in many ways for men is beta-sitosterol. This compound naturally occurs in pumpkin seeds, soy, beans, nuts, seeds and avocados.

It can be useful in supporting prostate health but this powerhouse doesn’t stop there. Beta-sitosterol can contribute to heart health, improve cholesterol levels, relieve anxiety — and more.

Prostate benefits of plant sterols

Beta-sitosterol has a long history of use in treating symptoms of enlarged prostate. Many studies on beta-sitosterol show that it can help with the urinary symptoms that accompany having an enlarged prostate due to benign prostatic hyperplasia (BPH).

Beta-sitosterol works by inhibiting 5-alpha-reductase activity, which is the way that many prescription drugs like finasteride (Proscar) work. Studies show that beta-sitosterol can help improve BPH symptoms such as increased urinary flow rates, decreasing the amount of urine left in the bladder after urinating and improving the overall quality of life.

If you value your sexual health, take note. Proscar side effects include decreased sexual function, low libido, retrograde ejaculation and other health problems. These effects can last up to 40 months after you stop taking the medications. Some men report having permanent erectile dysfunction after taking BPH drugs. That’s why considering natural supplements, such as plant sterols like beta-sitosterol, are an attractive choice for managing men’s health.

Beta-sitosterol is important to aging men because inhibiting 5-alpha-reductase activity also prevents testosterone from being converted to dihydrotestosterone (DHT). This secondary hormone has several effects in older men such as leading to BPH and contributing to male pattern baldness by stopping hair growth.

Plant sterols have other prostate benefits. Saw palmetto, which contains beta-sitosterol, is helpful for men struggling with prostatitis and BPH.

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    • Weak urine stream
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Heart health benefits and more

Men often have other health issues that go beyond prostate and sexual health. Many men struggle with heart health and cholesterol. Here’s how beta-sitosterol can help…

Heart health:

Surprisingly, the amount of researched-gathered data on plant sterols and heart health is even more robust than the data on the benefits of plant sterols for prostate health

Foods that contain plant sterols and stanols are among several cholesterol-lowering foods. They work by preventing cholesterol from being absorbed into the bloodstream from the intestines, reducing total cholesterol levels and LDL (or bad) cholesterol while not affecting the HDL (or good) cholesterol. You end up excreting cholesterol rather than absorbing it.

This can reduce the risk of atherosclerosis or hyperlipidemia which could lead to heart disease.

Hair loss:

Beta-sitosterol can also help with mild to moderate male pattern balding. A placebo-controlled, double-blind study on natural 5-alpha-reductase type II inhibitors like beta-sitosterol was conducted and published in 2002. The researcher reported that “beta-sitosterol promoted significant improvement in 6 out of 10 male study subjects with mild-to-moderate androgenetic alopecia, or male pattern balding.”

Anxiety:

In a series of behavioral experiments, mice given beta-sitosterol showed much less anxiety than the controls. For example, they didn’t hide in the dark corners of their enclosure but instead ran around exhibiting behavior that scientists who work with mice regularly recognize as happy.

And to top it off, mice taking the natural compounds showed none of the side effects that would go hand-in-hand with taking anti-anxiety medications.

Insulin resistance:

In other research using mice, results showed that beta-sitosterol reduced blood sugar levels, possibly due to increased insulin response.

Another study using diabetic rats found that giving them 20 milligrams/kilograms of beta-sitosterol per day normalized blood sugar and insulin levels after taking the supplement for 30 days.

Miscellaneous benefits:

It has even been suggested that beta-sitosterol can help with allergies and rheumatoid arthritis. Some people use beta-sitosterol to help boost their immunity.

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How to find plant sterols

Plant sterols naturally occur in plant foods and are being added to more foods such as oils, salad dressings, juices and snack bars. Here are a few good sources:

• Canola oil – Packed with 96 mg of the compound per tablespoon
• Avocados – Right up there with canola oil at a whopping 95 mg per cup
• Pistachios – A tasty treat with a full 71 mg of beta-sitosterol per cup
• Almonds – Delivering 46 mg per cup of nuts
• Fava beans – Another great option at 41 mg per cup

While you should eat a diet that emphasizes plant foods, it is just as easy and safe to take a supplement that contains beta-sitosterol if you are looking to maintain an adequate level across the board.

A big reason supplements can be more helpful is that our bodies absorb less than 5 percent of the beta-sitosterol in foods, and you don’t necessarily want to add extra calories into your diet to get the plant sterol benefits.

Sources:

Plant sterols and plant stanols in the management of dyslipidemia and prevention of cardiovascular disease — Journal Atherosclerosis

Maier, Karyn. Beta-Sitosterol to Treat Hair Loss. Livestrong.com. 20 Nov 2013.

A natural food supplement may relieve anxiety — EurekAlert!

An update on β-sitosterol: A potential herbal nutraceutical for diabetic management — Biomedicine & Pharmacotherapy

The post Beta-sitosterol: Natural support for the prostate, heart and more appeared first on Easy Health Options®.

Another reason why this nutrient is a hot topic is that vitamin D deficiency is common which, given its critical role in overall health, is a big concern. I’m most interested in vitamin D for yet another reason: its involvement in increasing testosterone levels in men, as well as other general preventative health benefits.

Before I tackle the relationship between vitamin D and testosterone, I need to address several basics, which will clarify the bond between this vitamin and T.

Vitamin D: The basics behind the lost cure

Vitamin D is a fat-soluble vitamin, which means it is absorbed through the small intestine with dietary fat and is stored in body tissues.

The best way to get vitamin D is from skin exposure to sunlight. That’s when a fascinating transformation process begins. When ultraviolet B rays hit your skin, a type of cholesterol naturally found in the skin, called 7-dehydrocholesterol, absorbs the ultraviolet B rays and is converted to cholecalciferol, the pre-vitamin form of vitamin D3. Cholecalciferol is transported to your liver, where it is metabolized and transformed into hydroxyvitamin D, aka 25-hydroxyvitamin D or 25(OH)D. The kidneys then convert the 25(OH)D into dihydroxyvitamin D, aka 25(OH)2D, the form of vitamin D your body can use.

The required amount of “skin exposure” is different for different people, but generally, the body can produce 10,000 to 20,000 IU of vitamin D in the amount of time it takes for your skin to turn pink. You get the most bang for your buck when exposing a large area of unprotected skin (no sunscreen), such as your back, rather than just your face or arms. Factors such as time of day (best exposure time is between 10 AM and 3 PM), number of times per week of exposure (at least two to three times), skin type, where you live and age (older skin does not synthesize the vitamin well) also have an impact on the amount of vitamin D your body makes.

Vitamin D is also available from two other sources: diet and supplements. When you eat foods that contain vitamin D (e.g., fish such as salmon and herring, fortified beverages such as orange juice and non-dairy drinks, fortified cereals) or take vitamin D supplements, your gut sends the vitamin to your liver, where it is transformed into an active form. However, it’s not feasible to get all the vitamin D you need from food, so unless you are spending enough time outdoors year-round, you will likely need to take a vitamin D3 supplement.

What are normal levels of vitamin D?

Before I talk about normal vitamin D levels and how much vitamin D you need to maintain a healthy amount, you should have a handle on how much vitamin D you already have. Some symptoms of vitamin D deficiency can include aches and pain and general tiredness, but some people don’t experience any symptoms at all. People with a severe deficiency of vitamin D may experience bone pain and weakness, but again, not everyone has these symptoms.

If you think you may have a vitamin D deficiency, ask your doctor to check your vitamin D levels. This involves a simple blood test, which also can be ordered online through reputable laboratories. An optimum blood level of vitamin D, which will be displayed as 25(OH)D on your test results, is 50 ng/mL to 80 ng/mL, according to the Vitamin D Council and some other experts.

Personally, I advocate taking 5,000 IU+ daily (which is also endorsed by the Vitamin D Council). This figure is in dramatic contrast to the recommendation by the Food and Nutrition Board (the U.S. government), which is 600 IU for adults up to age 70 and 800 IU for older adults. If your vitamin D levels are very low, your doctor may prescribe a much higher dose for a short time (typically 50,000 IU) and then send you for another blood test to determine whether your dose should be adjusted.

According to the Mayo Clinic, you’d have to take 60,000 IU daily for several months to get anywhere near vitamin D toxicity.

Generally, people older than 50 need more vitamin D than do younger people. One reason is that as you age, your ability to convert ultraviolet rays to an active form of vitamin D declines, but your risk of BPH, type 2 diabetes, high blood pressure, serious prostate problems, and heart disease goes up. Aging men need to keep a sharp eye on their vitamin D levels and intake.

Can vitamin D increase testosterone concentrations in men?

The short answer is yes. Several studies suggest vitamin D can increase testosterone concentrations in men. A German research team, for example, gave 54 overweight but otherwise healthy men either a placebo (23 men) or 3,333 IU vitamin D per day (31 men) for 12 months. When the men entered the study, they were vitamin D deficient (average of 30 nmol/L or 12 ng/mL). All the men also participated in a structured weight loss program.

At the end of 12 months, the men who took vitamin D showed an increase in levels to an average of 86 nmol/L (34.5 ng/mL). These same men also had a small but significant increase in mean testosterone levels as well:

• Total testosterone, from 10.7 to 13.4 nmol/L
• Bioactive testosterone (free T plus T loosely bound to albumin), from 5.21 to 6.25 nmol/L
• Free testosterone, from 0.222 nmol/L to 0.267 nmol/L

The men who took a placebo didn’t show any significant changes in testosterone or vitamin D. Based on these findings, the authors concluded that vitamin D supplements might increase levels of testosterone.

More recently, researchers presented study results at the American Urological Association 2015 Annual Meeting explaining that low levels of vitamin D are significantly and independently associated with low levels of testosterone in healthy middle-aged men. They arrived at this conclusion after analyzing blood sample data from 824 men.

Vitamin D levels [25(OH)D] levels were less than 30 ng/mL in 68 percent of the samples, yet only about 11 percent of men with these insufficient levels were taking supplements of vitamin D. This suggests that most men are not aware of the importance of keeping their vitamin D levels up.

When they looked at T levels, the experts found that total testosterone levels were higher among men who had normal levels of vitamin D than in men who had lower levels. Even after the investigators adjusted the data for cardiovascular risk factors, men with low vitamin D levels “still had significantly lower total testosterone than those with normal total testosterone.”

How does vitamin D increase T levels?

Exactly how vitamin D increases testosterone levels or why a vitamin D deficiency is associated with lower T is still a mystery. In fact, at the American Urological Association 2015 Annual Meeting, one of the presenters, Mary Ann McLaughlin, M.D., from the Mount Sinai Hospital in New York City, noted that earlier research in mice has shown that testosterone levels were lower in animals who had their vitamin D receptors genetically deleted. This, she said, “suggests that there is something about testosterone synthesis that needs vitamin D.” Exactly what that “something” is, is not yet known.

However, the researchers associated with the German study came up with several ideas about how vitamin D increases T levels based on their findings and those of other investigators.

• Experiments in mice have indicated that those who don’t have receptors for the vitamin have abnormally low levels of testosterone.
• Your testicles have receptors for vitamin D, which suggests the vitamin has an important role in the function of this gland.
• Results of a 2013 cross-sectional study found a positive link between blood levels of vitamin D and both total and free testosterone in 1,362 men who participated in the Health Professionals Follow-up Study. The authors emphasized that “possible causality and direction of the vitamin D-testosterone association deserve further scientific investigation.”

Impact of vitamin D on estrogen levels in men

The impact of vitamin D on estrogen and men’s health occurs at several levels. For example, vitamin D is known as a signaling molecule, which means it plays a role in regulating various processes, such as calcium balance and bone health as well as male reproduction. Animal studies have shown that vitamin D is essential for estrogen signaling and ensuring sperm move efficiently.

The relationship between vitamin D, estrogen, and testosterone also is important.  In small amounts, male estrogen (estradiol) balances testosterone and plays a role in brain, bone, and sexual health. But when estradiol levels are elevated, as they often are in men who are overweight or obese, then there’s an imbalance between estradiol and testosterone, often resulting in weight and fat gain, muscle loss, reduced libido, and mood changes, and even an enlarged prostate and increased risk of cardiovascular disease. Improving one’s vitamin D levels can help with weight loss and reducing estradiol levels, thus moving the estradiol: testosterone ratio toward a balanced state.

Yet one more link between estrogen, vitamin D, and men’s health involves prostate cancer. Research done in cancer treatment and prevention has shown that receptor sites for estrogen and vitamin D work together to promote optimal health. At the same time, there’s evidence that men who have genetically damaged receptors for estrogen and vitamin D are more likely to develop prostate cancer.

Why vitamin D is important for weight management in men

If you are overweight, chances are your T levels are lower than normal. The good news is that dropping excess pounds and managing your weight can give your testosterone levels a significant boost.

In a study of nearly 900 overweight, middle-aged men who had prediabetes, about 50 percent of them with low T levels who lost weight by making dietary and exercise modifications saw a 15 percent rise in their testosterone levels. These men didn’t do anything extraordinary — they simply exercised 150 minutes per week and consumed less fat and fewer calories. Their rewards were higher T levels and 17 fewer pounds after one year.

Vitamin D may also help with your weight management efforts. Evidence of this benefit comes from a study of 400 overweight and obese individuals who also were vitamin D deficient. All of them were placed on a low-calorie diet for six months, but two-thirds of them also took either 25,000 IU or 100,000 IU per month of vitamin D supplements.

At the end of six months, the people who had taken vitamin D had lost more weight and had a greater decrease in their waist size than people who had not taken the supplements.

Another example of a relationship between vitamin D and weight was presented at the American Urological Association 2015 Annual Meeting. Experts explained that men who have low vitamin D levels also tend to have a greater body mass index and a larger waist circumference than men whose vitamin D levels are normal.

So keeping vitamin D levels in a healthful range could be a win-win-win situation: weight loss plus a boost in testosterone levels and better overall health.

Other health benefits of vitamin D for men

I’ve already talked about the importance of vitamin D in increasing testosterone levels, but that’s not the end of the health benefits of vitamin D in men. Whether you want sustained strength in the gym and on the road, more brainpower in the boardroom, better performance in the bedroom, or other overall health benefits, you need to keep your vitamin D levels at optimal levels.

• Keeps your sperm healthy. If you want to keep those little guys in great shape, get enough vitamin D. Optimal levels of this nutrient are necessary to support male fertility and to maintain a healthy sperm count and high-quality semen.
• May have two roles in chronic inflammation. Experts have long believed a deficiency of vitamin D to be a contributing cause of chronic inflammation, a condition associated with serious health problems such as prostatitis, arthritis, heart disease, Alzheimer’s disease, and more. Recent research, however, suggests that low vitamin D may be a consequence of chronic inflammation. In either case, maintaining a healthy level of vitamin D can be beneficial in managing chronic inflammation.
• Supports a healthy prostate. Vitamin D promotes overall prostate health and normal prostate size, which is critical for helping prevent both benign prostatic hyperplasia (BPH) and prostatitis. Maintaining optimal levels of vitamin D can help control levels of prostate-specific antigen (PSA). A deficiency of vitamin D also may increase your risk of prostate cancer.
• Promotes muscle strength and integrity. Vitamin D plays a role in promoting muscle strength and integrity in men of all ages. The nutrient has demonstrated an ability to improve muscle remodeling as well as muscle strength and gait along with a reduced risk of falls due to vitamin D’s direct impact on muscle cells.
• Boosts your immune system and ability to fight infections. Yes, vitamin C is good for fighting infections, but don’t forget vitamin D! In fact, there are a growing number of studies indicating that vitamin D can be helpful in treating infections as well, such as frequent respiratory tract infections. In addition, low vitamin D levels are associated with a significantly greater risk of flu and sinusitis. Overall, vitamin D has a positive impact on immune response and can be beneficial for individuals who have autoimmune diseases, such as rheumatoid arthritis, multiple sclerosis, diabetes, and inflammatory bowel disease.
• Helps support erectile function. Since vitamin D is associated with better cardiovascular health and erectile function and blood flow have an intimate relationship, it seems reasonable to assume that this nutrient could also help support erectile function. Some experts have proposed that vitamin D deficiency contributes to erectile dysfunction (ED). Evidence to help support this comes from a study that showed a significant number of men with erectile dysfunction had a vitamin D deficiency and that ED was more common among men who had artery flow problems.
• Maintains bone health. A classic role of vitamin D is its ability to help your body absorb calcium and phosphate, which are necessary for building and maintaining strong bones.
• Protects brain function and against Alzheimer’s disease. If you want to help maintain brain function and memory, keep your vitamin D levels up. Lower intake of vitamin D has been associated with an increased risk of Alzheimer’s disease. In fact, there is “mounting evidence of the detrimental effects” of a vitamin D deficiency on brain function.

Takeaways

Firstly get tested and know your personal levels. Aim for 50 ng/mL to 80 ng/mL. Take to your doctor about taking a super-dose of vitamin D (50,000 IU’s) for a short period if you are below 50 ng/mL – and then going on a maintenance dose of ~5000 IU a day. You may want to also consider a general testosterone support supplement for overall daily health. Vitamin D has so many proven health benefits it’s one vitamin that I consider essential for improving men’s health.

The post When low testosterone is actually a simple vitamin problem appeared first on Easy Health Options®.

The makers and marketers of testosterone therapy hope you believe this myth. But the other side of the coin is more likely the truth: men have low T and/or these classic symptoms because they are overweight, don’t get enough sleep, eat a poor diet, consume too much alcohol, are sedentary, and don’t manage chronic stress.

In other words:

• These classic symptoms that drive men to think they need testosterone therapy are the result of lifestyle choices, not low testosterone.
• While it is true that testosterone levels decline somewhat with age, lifestyle changes and not testosterone therapy is the way to tackle the classic symptoms.

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6 reasons you should avoid testosterone therapy

Here are the six types of men who should not take testosterone therapy unless they have eliminated and/or addressed all the lifestyle factors that could be causing their symptoms. These are the men upon whom all the internet, magazine, and TV ads are focused. Are you one of them?

1. Low T and symptoms: All you need to do is to make lifestyle changes that are relevant to you.
2. Low T and no symptoms: Same thing here… even with no symptoms as yet, you can alleviate them by making lifestyle changes that are relevant to you.
3. Low T, symptoms, and overweight. Make lifestyle changes that are relevant to you, with special attention to becoming lean again. Men who are overweight and who drop their excess pounds can experience a significant rise in their testosterone levels. A study of nearly 900 men with pre-diabetes showed that weight loss reduced the prevalence of low T by nearly 50 percent. Without a doubt, this is the #1 foundation of L-therapy.
4. Normal T and symptoms. Normal T isn’t the be-all-end-all… Make lifestyle changes that are relevant to you and you will probably boost testosterone into the optimal range while you reverse the symptoms.
5. Normal T, symptoms, and sleep-deprived. Make lifestyle changes that are relevant to you, with special attention to stress, relaxation and sleep. A study in the Journal of the American Medical Association reported on the impact on testosterone levels when men were sleep-deprived. The authors found that T levels declined by 10 percent to 15 percent among men who were sleep-deprived for one week. Adequate sleep (7-8 hours nightly) is necessary for the healthy production of testosterone.
6. Cosmetic/vanity reasons: Do you really think testosterone therapy will make you look like the guy in the Cenegenics ads (he’s a doctor, by the way) at 65? Even if such therapy did marginally help, are you willing to risk the serious side effects associated with its use? My friend who takes T for cosmetic reasons is a newly single Newport Beach guy on the dating hunt. He was already 11% body fat before he started T therapy — and he wanted to get to 9%. And you know what — he looks no different! And he is potentially setting himself up for a lifetime of health challenges and side effects.

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Using L-Therapy instead of T-Therapy

The following lifestyle factors can have a hugely positive effect on your testosterone levels. Take a look to see which ones you can change to help improve your testosterone levels and eliminate your symptoms?

• Healthy diet. This term has been co-opted by the mainstream to mean “low fat, whole grains and cardio training.” Don’t believe that load of bull. It’s what’s been making men unhealthy for more than 50 years. Instead, focus on a diet that is based on whole, natural foods and is low in sugar and unhealthy fats. A good example is a Mediterranean diet. In addition, some foods naturally help boost testosterone levels. Two of my friends consistently feed themselves on a diet of highly refined and processed foods and they’re always lagging. Clean up your diet and you will feel the natural energy and sexual boost that follows.
• Regular specific exercise. A combination of intense exercise and strength training (lifting heavy weights) can help boost T levels. Research shows that high intensity interval training (HIIT) can also boost T levels. One of my T-taking friends was constantly exhausted because he was doing a lot of “cardio,” or endurance exercise that has been shown to increase the adrenal load and decrease T. He was exhausted because he was training to hard and too long without adequate rest and sleep. Since cutting back on the long runs and rides he has seen his energy increase and he’s sleeping better as well.
• Maintain a healthy weight. Men who carry excess fat also can have too much estrogen, since this hormone is produced in fat cells. An imbalance in estrogen and testosterone levels is a recipe for classic low-T symptoms. Lose the excess weight (diet and exercise will definitely help) and then maintain your new, healthy weight.
• Stress management. Stress can cause low T because the stress hormone, cortisol, blocks the production of testosterone. Daily management of stress using meditation, yoga, tai chi, progressive relaxation, or whatever works for you, is highly recommended.
• Adequate sleep. Do you get at least 7 hours of sleep each night? If not, then your T levels can decline. Seven to 8 hours of sleep nightly is recommended to help maintain healthy testosterone levels.
• Limit alcohol. Drinking alcohol has two main effects on sex hormones: it lowers testosterone and raises estrogen. That’s a double whammy no guy wants! And alcohol also impairs the liver which is critical for processing estrogen and managing the amount of free testosterone that is made available in our body. Limit alcohol consumption to two drinks or less per day to help keep your liver healthy and your T levels up.
• Take supplements that can help boost nitric oxide and promote better energy and sexual health. Beetroot powder is a good source.

Bottom line

Whether your T is 200 or 1000 ng/dL is irrelevant – what matters is how you feel. I know guys with clinically low testosterone that are bouncing off the walls with energy; and others with high T that act depressed and lethargic. If you are experiencing any of the classic symptoms of low testosterone or you think you need to “treat” low T, the answer you are looking for is not T therapy; it’s L therapy — lifestyle changes. Take a look at what you can personally change that will have the greatest impact on your energy and sexual health — and commit to a program today.

The post 6 reasons you shouldn’t get testosterone therapy appeared first on Easy Health Options®.

For the past few months, I’ve been experimenting with a number of alternative ways to increase the quality of one of the core foundations of my wellness program — sleep.

For guys aged 50+ like me, sleep is not just a number — it’s a critical part of overall health and it can have a massive metabolic and hormonal effect on us as we age if we don’t get enough of it. Everything from decreased testosterone and human growth hormone, increased insulin resistance to decreased memory and cognitive function, to increased systemic inflammation (which is seen by many as probably the #1 killer of men). The list goes on — it’s no joke.

So, like all things, I’m always looking first to the best science and research — and then formulating a program around what works best for me, because it’s not “one size fits all”. And it takes a lot of experimentation to get the right program that puts you out at night — and most importantly, keeps you out!

So, in no particular order, here are some of the alternative sleep therapies I’ve been experimenting with and which you may want to try.

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It’s no secret that vegetables are good for your health… but exactly which are the best vegetables for your heart health — and why are they so beneficial?

It boils down to their amazing heart-protective nutrients.

But what if you’re a picky vegetable eater? No worries… here are some rules to follow when cruising the grocery aisles to make sure you’re focusing on getting the best vegetables for your heart health…

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Coconut oil is one of the richest sources of saturated fat, a fat long considered to be unhealthy. Yet coconut oil is being touted as one of the healthiest oils you can consume. What’s wrong with this picture?

Unlike most other sources of saturated fat, including vegetable and seed oils and animal fat, which consist mainly of long-chain triglycerides, coconut oil is made up primarily of medium-chain triglycerides (MCTs). It turns out that chain size makes all the difference when it comes to your health.

Compared with long-chair triglycerides, the medium variety are absorbed and metabolized by the body differently. These differences are part of the reason coconut oil has been credited with a wide range of health benefits. Here are 12 of them.

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Alzheimer’s disease has no cure at this point, so the best plan is to take steps to prevent this devastating disease. And the best form of prevention is to exercise, eat foods that nourish the brain, monitor your diet — especially your sugar intake — and watch your glucose level.

Diabetics have a 65% increased risk for Alzheimer’s disease, so it seems that taking steps to prevent diabetes can also be an important part of preventing Alzheimer’s disease.

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Regardless of your level of activity, joint pain can affect your performance and your enjoyment. You can tackle this challenge by selecting from a wide variety of oral and topical anti-inflammatory and pain medications, injections, and natural supplements or signing up for physical therapy. You also can choose foods that help reduce joint pain.

Whenever joint pain is mentioned, a number of conditions and situations can cross your mind. Whether its osteoarthritis (the most common form of arthritis, affecting more than 27 million Americans alone), rheumatoid arthritis, bursitis, gout, strains, sprains, or injuries related to overuse or exercise, one thing is certain: joint pain is extremely common. A national survey found that knee pain is the most common type of joint pain, followed by shoulder and hip pain.

I’m not saying that eating certain foods will completely eliminate your joint pain. However, by choosing foods that can reduce pain and discomfort in your joints and avoiding those that promote inflammation, you could go a long way toward improving your quality of life and your ability to participate in the activities you enjoy the most.

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If the way to a man’s heart is through his stomach, and the way to your heart is through the bedroom, then the way to satisfy both is also through his stomach.

That’s because you can help your husband achieve a stronger sex drive and better sexual performance by feeding him the right foods.

Keep in mind that the best approach to improving your husband’s libido while preserving his ego is a subtle game. That is where preparing certain foods that can help improve libido, boost testosterone, and improve blood flow come in.

You can provide the following five foods for a better sex drive for your husband without him even knowing you are concerned. And the improved sexual health benefits are something you both can enjoy.

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Men may think they’re tougher than women, but they’re not, especially when it comes to cancer…

Men are at a greater risk of developing and dying from cancer than are women. In fact, men have a one in two chance of developing cancer during their lifetime and a one in four chance of dying of some type of the disease, compared with a one in three and a one in five chance, respectively, in women, according to the American Cancer Society.

While no one wants to receive a diagnosis of cancer, identifying it early in the game can literally be a lifesaver. Having cancer is not an automatic death sentence. In fact, one reason the number of Americans with a history of cancer is rising is because of increasing survival rates.

If you have any of the following 10 cancer symptoms or signs, be sure to consult a physician. It may prove to be nothing at all or something other than cancer. But at least you and your family will know what you are up against and you can take the steps to manage it.

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If you are a man over the age of 40 your body is slowly going through some changes due to declining hormones and the aging process. One of the most natural ways to support your aging health and meet these changing needs is through diet. Now more than ever you need to address the health of your prostate, bones, brain, and heart, and the most natural way to do this is by choosing what foods to put in your body. You’ll also want to eat well to preserve your sexual health as well as your metabolism.

It does not have to be challenging to meet your health needs, and your diet does not need to be bland or boring. There are some simple and tasty dietary changes you can make that can help lower your risk for disease and help manage your hormones.

If you can include the five healthiest foods for men over 40 into your weekly diet, your little changes will add up to big health benefits in fighting disease and problems associated with aging. And if you are well beyond 40, it may be worth your while to add in some extra benefit with the best foods for men over 50 as well.

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Ginger (Zingiber officinale Roscoe) is a spice that has been valued for millennia for its culinary zing and healing properties. The latter benefit is largely attributed to components called shogaol and gingerol.

The good news is that it’s possible to combine these two positive features of ginger in delicious, convenient ways. That’s why along with the 10 reasons to eat ginger, I include some helpful hints on how to incorporate this spice into your menu.

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Erectile dysfunction (ED) is a frustrating problem for many couples. Many men over 40 may experience it from time to time due to many factors, such as stress, psychological problems, declining testosterone levels and other medical reasons.

If you have been noticing that your erectile function is not what it used to be, it may be time to look at natural treatments for ED. One natural way to treat ED is through diet and eating some of the foods I recommend below, which are some of the four best foods to eat for better sexual health. These foods can boost your testosterone levels and nitric oxide levels, resulting in better erectile function without exposing you to the dangers of erectile dysfunction drugs.

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Men who have symptoms of an enlarged prostate (aka, benign prostatic hyperplasia, BPH), such as urinary hesitation, frequent nighttime urination, and weak urine flow, among others, have a number of options to help shrink the gland. Some of those choices include medications for BPH, which can have nasty side effects, or various natural and herbal remedies.

One of those natural routes includes making lifestyle modifications. By including the following six foods in your daily menu, you can increase your chances of reducing inflammation and size.

Remember, however, that you can experience symptoms of BPH and not actually have an enlarged prostate and vice versa: your prostate may be enlarged yet you will not have symptoms. In either case, making these six foods a part of your diet, along with other natural treatments, such as exercising regularly, maintaining a healthy weight, keeping your hormones in balance, taking natural supplements, and limiting irritants such as alcohol and caffeine, will support both prostate health and urinary tract health.

With that introduction, get ready to love these beverages and foods that shrink the prostate.

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In fact, I would go so far as to say that sleep, above everything else that I do to stay healthy and fit at 55, is the main foundation of my overall wellness program.

Without a good night’s sleep, everything else that I do falls apart irrespective of how well I eat, how much I train or meditate, or anything else I do for my overall wellness during my waking hours.

For 50+ guys like me sleep is not just a number — it’s a critical part of overall health and it can have a massive metabolic and hormonal affect on us as we age if we don’t get enough of it. The health affects of too little quality sleep? Everything from decreased testosterone and human growth hormone, increased insulin resistance to decreased memory and cognitive function, to increased systemic inflammation (which is seen by many as probably the #1 killer of men). The list goes on – it’s no joke.

I’ve written before about my basic sleep program — the usual stuff you probably already know — like get off your iPhone, skip the alcohol at night, have a dark room, exercise early in the day, and other standard tips. But like everything in life – things evolve so think of this as an update and supplement to my previous sleep program and advice.

So what am I doing about it? Well, like all things, I’m always looking first to the best science and research — and then formulating a program around what works best for me, because it’s not a “one size fits all”. And as I’ve found out, it takes a lot of experimentation to get the right program that puts you out at night — and most importantly, keeps you out!

So in no particular order here are some of the alternative sleep therapies I’ve been experimenting with and which you may want to try on top of the usual stuff.

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#1 Blue Light Glasses

If you want to channel your inner Bono then these are the glasses for you. Blue light glasses reduce your exposure to the light wavelengths that can affect natural melatonin production — the theory being that exposure to computers and other light devices (iPad’s, TV etc) delays the onset of natural melatonin and hence affects the quality of your sleep. Basically all that blue light from computers (the main culprit) is tricking your body into thinking it’s still daylight. Blue light glasses filter those light rays out. These are the ones I use which have great reviews. You may look weird but they work based on all the reviews and studies I’ve read. I use them most nights when I’m reading my Kindle. Most Naturopaths recommend using them 2-hours before bedtime.

#2 Chili Pad

Of all the products I tested this was one of the alternative sleep therapies I was originally most excited about. I’d been wavering about the purchase because it was so expensive but they sent me a discount code (50% off) that prompted me into finally buying it (hint: email their support team and ask them for a coupon like I did).

The Chili Pad is basically what it sounds like — a full length sleeping pad that’s water chilled (down to a min of 55 degrees) via a chilling unit that sits on the floor next to your bed. The theory being that your optimum sleep temperature is at 60-68 degrees and the Chili Pad achieves that by keeping you at a constant temperature all night without the fluctuations of heat and cold which can occur in a normal sleep cycle.

I’ve written about the benefits of cold therapy before so you know I love the cold — mainly for increasing my testosterone and HGH levels. But the Chili Pad? For me I just didn’t get it — any benefit that is. I didn’t mind the noise so much as I sleep with earplugs anyway. I just found that it had no real affect on my sleep patterns. At first I couldn’t get it cold enough to feel measurably cooler in my bed. I thought it was faulty so I sent it back for a replacement. But the second one was the same so I gave up.

I can tell you though that a lot of my professional athlete friends swear by it so don’t be put off just by my experience. The company offers a pretty good refund policy so it’s worth experimenting with. If you don’t like it then just send it back.

In any event, the key to activating better sleep is to go to bed cold (not hot) – either by taking a cold shower, or jumping in your pool if you have one. I usually have an ice-bath set up permanently in my back yard that I use daily after training to cool down. I dunk myself in that sucker right before bed. It definitely does the trick.

#3 The Nayoya Acupressure Mat

This one is for the Yogi in all of us. But rather than lying on a bed of nails, the Nayoya Mat is a mat that incorporates what looks like plastic golf shoe spikes to stimulate specific acupressure points in your upper back and neck. The company promises everything from reduced back & neck pain to better sleep if you use if for 10-15 minutes in the evening before bed. My verdict — this thing definitely works and I’d highly recommend trying it. All those 2.5K (4.5 star) reviews on Amazon back me up on this one.

#4 Melatonin – In the Right Dose

OK, we’ve all heard of melatonin so it’s not such a big revelation. What is unknown however is that we’re taking too much of it. The commonly marketed dose is 3mg and that’s been the norm. The thing is that according to the studies that’s probably 10x too much, especially for men. So 300mcg is what I take. This is the one I use.

One more thing: the key with melatonin is to take it 45 minutes to 1 hour before bed. That is the optimal time for the body to adjust its cycle and start the sleep process.

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#5 Brain Entrainment

Brain what?

Brainwave entrainment is a method to stimulate (“train”) the brain into entering a specific state (like sleep) by using a pulsing sound, light, or electromagnetic field. The pulses elicit the brain’s ‘frequency following’ response, encouraging the brainwaves to align to the frequency of a given beat.

There are specific frequencies for many daily objectives including overcoming anxiety & stress, promoting better creativity, stimulating your analytical skills in math/complex equations, and you guessed it — better sleep.

I’ve been using the Brainwave App to test it out for 10-15 minutes before I go to sleep. It’s got 3.5K five-star reviews in the App Store so it works. Download it and try it out for yourself. I definitely think it helps me.

#6 Wake Therapy

This one surprised me when I starting experimenting with it as it’s counterintuitive to human nature. You sleep less so you probably think you need to go to bed earlier right? Well it turns out the opposite is the case.

How does wake therapy work? You start by calculating your normal nights sleep. For example if you go to bed at 10 PM and wake up at 6 AM but wake up for 1.5 hours twice in the night then that’s 5 hours total sleep. You subtract the total sleep time from your wake time and that becomes your new bedtime.  In the above example this is now 1 AM. Each night thereafter you add 15 minutes to your overall sleep time (by going to bed 15 minutes earlier), until you reach your ideal sleep time. When doing this program you don’t take any naps or drink any alcohol as both can interrupt the program. This type of treatment also treats depression and anxiety and is one of many alternative sleep therapies recommended by Naturopaths.

I tried it for a while by going to bed later than normal and it did seem to work. I don’t specifically use this program though on an ongoing basis but I have a modified version. It simply involves going to bed at exactly the same time each night — which for me, if you’ve read my book or blog, you would know is 10.24 PM. Not 10.23 or 10.27 – 10.24 on the dot.

A few other additional quick tips

1. Remove any electrical cords running under your bed to prevent EMF’s which have been shown to decrease melatonin secretion;
2. Don’t check emails, Instagram, Facebook in bed. That can all wait. Nothing is that urgent;
3. Don’t sleep with your phone next to you for the same reason as in (1.) above; and
4. Turn off your Wi-Fi at night. I do this by putting a timer on my router and modem which turns off the Wi-Fi at 9.30PM at night and back on the following morning at 7AM.

As I said above, it’s all experimental. Try some of the more alternative sleep therapies above and also some of the tried and true that I’ve written about before. Put together a plan that works for you and get on it! Your pillow that is!

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The apparent basis for this practice is a 1939 study in which researchers exposed different areas of men’s bodies to UV light until the skin reddened. After five days, testosterone levels rose by 120 percent when the light was focused on the men’s chest. A 200 percent increase in T levels was seen after eight days of exposure to the genitals, which reportedly was due to a boost in the production of the cells that produce testosterone (Leydig cells).

Red light differs from sunlight in that it is made up of light wavelengths that range from 600 to 950 nanometers (nm). Ultraviolet light has wavelengths from 10 nm to 400 nm, which is shorter than visible light and longer than X-rays.

Red light is said to stimulate the creation of ATP (adenosine triphosphate), which is intimately involved with energy production and to also boost the activity of the Leydig cells in the testes.

That’s because red light penetrates deeper into the skin than other visible light colors. When skin cells absorb red light, it can make them grow up to 200 percent faster, which means collagen and elastin (two basic components of skin) develop more rapidly than normal. This is a major reason why red light therapy is frequently used to treat eczema, rosacea, acne, psoriasis, and other skin problems.

Warnings about red light to boost testosterone levels

Currently, there are no FDA-approved light therapy devices to increase production of testosterone. Since red light therapy is generally considered to be low risk, you can find devices online like this one.  Most are typically marketed for cosmetic reasons (e.g., reducing wrinkles, treating psoriasis, acne, and age spots) or to speed up wound healing. There are men though that are using these same devices with a lot of success by shining the light directly on their testicles — as long as the light source does not generate heat on the area.

One concern is heat. Some red light therapy devices can generate a great deal of heat, which can damage your testicles. Anyone who might be interested in trying red light therapy for raising testosterone (or other uses) should be sure to get a device that is certified to be safe. Fortunately, there are several low-heat options on the market.

Other light therapy for testosterone

Fast forward many decades and there reportedly have been numerous studies into the impact of light — but not necessarily red light — directed on the testes and resulting increase in testosterone levels. A 2013 study, for example, found that constant exposure to light from birth to early puberty stimulated the secretion of testicular testosterone in golden hamsters. Adolescent rats exposed to constant light for 70 days exhibited greater gonadal activity.

At the 2016 meeting of the European College of Neuropsychopharmacology, a researcher reported on the results of a pilot trial in which 38 men with low libido were placed into one of two groups: one received bright light therapy from a lightbox and the other was exposed to a lightbox that had less bright light. The lightboxes were like the ones used to treat Seasonal Affective Disorder (SAD), a form of depression that responds well to this light therapy.

After two weeks of daily exposure for 30 minutes, the authors found that the testosterone levels of men who were exposed to bright light increased by 300 percent, and their libido increased by the same percentage. The lightbox works by triggering the pineal gland (in the brain), which produces the hormone melatonin. This action results in the production of more testosterone.

It’s important to know there are numerous natural ways to boost testosterone levels, including diet, exercise, stress management and getting sufficient sleep. Red light therapy may be another one of them, although there is little scientific proof. More conventional light therapy using a lightbox has demonstrated some success thus far.

Sources:

1. Biswas NM et al. “Effect of continuous light on spermatogenesis and testicular steroidogenesis in rats: possible involvement of alpha 2u-globulin.” — Nepal Medical College Journal 2013; 15(1): 62-64
2. Myerson, A. “Influence of ultraviolet radiation on excretion of sex hormones in the male.” — Endocrinology 1939; 25:7-12.

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There are many claims it helps to shrink the prostate and relieve symptoms of an enlarged prostate (BPH) and associated urinary tract problems, as well as showing promise in prostatitis, and perhaps even in fighting prostate cancer.

But is this hype, or does saw palmetto really work to shrink the prostate?

The simple answer to the question is yes, saw palmetto has been shown to be effective in managing BPH symptoms (including urinary tract symptoms) and prostatitis, and it’s too early to tell how effective it may be in the fight against prostate cancer. But here is why saw palmetto works…

One of the main components is beta-sitosterol, a substance that inhibits the activity of an enzyme called 5-alpha-reductase. This enzyme promotes the growth of prostate cells, and thus contributes to an enlarged prostate. Saw palmetto also appears to reduce levels of dihydrotestosterone (DHT), a hormone which, at elevated levels, causes the prostate to become enlarged.

To get a better idea of how saw palmetto has performed in men with BPH or prostatitis, here are the highlights of some of the research…

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Saw palmetto for BPH and prostatitis

The most recent (published April 2018) research on the effect of saw palmetto on BPH comes from a systematic review and meta-analysis that evaluated data from 27 studies and 5,800 participants. All of the studies analyzed used a proprietary saw palmetto product which contained 160 mg of lipidosterolic extract of Serenoa repens per capsule.

After evaluation, the reviewers reported that:

• When compared with placebo, the saw palmetto supplement was associated with fewer voids during the night and an increase in peak urinary flow
• When compared with the BPH drug tamsulosin, the two showed similar increases in peak urinary flow
• When compared with alpha-blockers, the two showed similar improvements on IPSS (International Prostate Symptom Score)
• Prostate volume decreased slightly
• Of the 447 men treated for one year or longer, efficacy results remained the same
• The most frequent adverse reaction was gastrointestinal disorders (mean incidence, 3.8%)

The reviewers concluded that saw palmetto “appears to be an efficacious and well-tolerated therapeutic option for the long-term medical treatment of LUTS/BPH.”

An April 2012 pilot study reported on the effect of saw palmetto on BPH and sexual dysfunctions in a group of 82 men. During the 8-week open trial, the men took one capsule of 320 mg saw palmetto extract daily. By the end of treatment, the men’s International Prostate Symptom Score (IPSS) had declined from 14.4 to 6.9, while their Sexual Function Inventory improved from 22.4 to 31.4. Quality of life also showed improvement on the Urolife BPH QoL-9 scale (from 162.7 to 105.0). This study was reportedly the first with saw palmetto to show improvement in symptoms of BPH and sexual dysfunction.

A long-term (24-month) study of saw palmetto was conducted in 120 men with mild or moderate lower urinary tract symptoms associated with BPH. After taking 320 mg of saw palmetto daily, the men showed statistically significant improvement in their IPSS, quality of life, residual urinary volume, prostate volume, and sexual function.

Saw palmetto compared to Flomax results

What happens when you compare saw palmetto with a conventional BPH treatment such as tamsulosin (Flomax)? A one-year study published in European Urology reported on the results of this comparison conducted in 704 men. Both saw palmetto and tamsulosin led to similar improvements in symptoms, although men who took tamsulosin were more likely to experience ejaculation disorders and to experience less improvement in prostate volume.

A head-to-head comparison between saw palmetto v Flomax (tamsulosin) for men with chronic prostatitis also yielded positive results. A total of 157 men with chronic prostatitis were randomly assigned to take either 160 mg saw palmetto twice daily or 0.4 mg tamsulosin for six weeks. At the end of the study period, men in both groups experienced similar improvements in their Chronic Prostatitis Symptom Index (CPSI) scores, although men who took saw palmetto had an additional benefit: a greater decline in their pain scores.

Saw palmetto as combination treatment for BPH

Saw palmetto also works well when combined with other selected supplements. In a 2017 Cochrane review of saw palmetto both as a solo therapy and in combination, the authors concluded that “the totality of evidence includes favorable patients’ response from clinical experience, impact of placebo effect, early positive studies…and potential synergistic effects when combined with other therapies.” Those combinations include saw palmetto with lycopene and selenium as well as with stinging nettle.

One example can be seen in a clinical trial of 257 men who were experiencing lower urinary tract symptoms (LUTS) associated with BPH. The men were randomly assigned to take either placebo or a combination of 160 mg saw palmetto extract and 120 mg stinging nettle root extract daily for 24 weeks, followed by a 24-week control period and a 48-week period during which all the men took the combination. By the end of the study (week 96), the researchers reported a 53% improvement in the International Prostate Symptom Score (IPSS), a 19% improvement in urinary flow, and a 44% reduction in residual urine volume.

A subsequent study involved the use of saw palmetto along with stinging nettle, quercetin, and curcumin versus the antibiotic prulifloxacin in men who had chronic bacterial prostatitis. A total of 143 men were enrolled in the study, and they were randomly assigned to one of two groups: 106 received 600 mg prulifloxacin plus the four extracts for 14 days, while 37 men received the antibiotic only.

One month later, 89.6% of the men who took saw palmetto and the other supplements had no symptoms of prostatitis compared with only 27% of the men who took the antibiotic only. At a six-month follow-up, none of the men who had taken the herbal supplements and two who had taken the antibiotic alone had recurrent prostatitis.

According to Dr. Geo Espinosa, ND, Lac, CNS, RH (AHG), director of the Integrative Urological Center at New York University Langone Medical Center, “The studies with saw palmetto and other herbal supplements strongly suggest a saw palmetto combination can lead to enhanced results when managing symptoms of BPH and prostatitis.”

In fact, failure to use saw palmetto in combination with other selected supplements is likely why some studies of saw palmetto for management of BPH have not yielded good results, according to Dr. Espinosa. A case in point is a Cochrane review (May 2012) that evaluated 17 randomized controlled trials (2,008 participants) comparing saw palmetto (usually 320 mg/day) with placebo. The reviewers found that saw palmetto was no better than placebo in improving lower urinary tract symptoms.

Saw palmetto and prostate cancer

The potential for using saw palmetto in the fight against prostate cancer is still largely unknown, although some research has been done. In particular, two Italian studies reported that prostate cells treated with the extract underwent cell death (apoptosis).

Another study conducted at the Fred Hutchinson Cancer Research Center was not as positive. Data in the study came from 35,239 men who had participated in the VITamins and Lifestyle (VITAL) project. The investigators looked at the men’s supplement use and incidence of prostate cancer and did not find an association for use of saw palmetto.

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Taking saw palmetto to shrink the prostate

Research indicates that 320 mg daily of saw palmetto is an effective dose. Saw palmetto taken with other selected herbal remedies, including quercetin, stinging nettle, and curcumin, may enhance the benefits. Side effects associated with the use of saw palmetto are generally mild and may include back pain and headache.

The post Can saw palmetto shrink the prostate? appeared first on Easy Health Options®.

Despite the popularity of coffee and the thousands of articles written on the topic, there is still some debate about the pros and cons of drinking coffee, including quantity and the ages at which it may be most beneficial.

But a recent 10-year study explored the latter scenario, and the authors reported that people who drank four cups of coffee daily had a 64 percent reduced risk of dying from any cause, and this was especially true for individuals older than 45.

In fact, the study found that people who were age 45 and older lowered their risk of dying by 30 percent for every two cups of coffee they drank per day. This benefit and association was not observed among younger adults.

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What did the coffee study authors find?

The study started in 1999 and included approximately 20,000 individuals who lived in the Mediterranean area. All of the participants completed a food frequency questionnaire that asked questions about coffee consumption, sociodemographic characteristics, physical traits, previous health conditions, and lifestyle. Follow-up was for an average of one decade.

Briefly, here’s what the authors found:

• A 64 percent lower mortality risk among participants who consumed at least four cups of coffee daily when compared with those who did not ever drink coffee
• An additional 22 percent decreased risk of dying from all causes among people who drank six cups daily
• Participants who were at least 45 when the study began showed a 30 percent lower risk of dying within the next decade for every two cups of coffee consumed per day
• Among participants younger than 45, the authors did not see any significant impact on reducing or increasing mortality
• The study’s lead author, cardiologist Dr. Adela Navarro, noted that their findings held the most benefit for healthy individuals.

Other coffee studies and mortality

Scores of studies exist on the health pros and cons of drinking coffee, including its impact on mortality. In 2017, for example, the results of a study that looked at a wide range of ethnic populations in the United States found that higher coffee consumption was associated with a lower risk of dying for all groups (i.e., Latinos, African-Americans, Japanese-Americans, Caucasians, and Native Hawaiians) except the latter group.

Another 2017 study involved more than 521,000 people from 10 European countries. Investigators found that individuals who drank more coffee had a 7 to 12 percent lower risk of dying prematurely from various causes, including stroke, digestive disease, and heart-related conditions. Both caffeinated and decaffeinated coffee was evaluated.

What are some health benefits of drinking coffee?

So what are some of the great health benefits of drinking coffee that may be contributing to a lower risk of dying?

• Coffee has anti-inflammatory properties as it contains phytonutrients and other compounds that fight inflammation. This is especially important for helping prevent many serious diseases, including heart disease, digestive disorders, Alzheimer’s disease, certain cancers, arthritis, and more
• Drinking coffee helps with weight loss. Dark roast coffee, as compared with light or medium roasts, seems to be more effective as helping with weight loss, according to at least one study. Coffee also boosts metabolism, which can help burn fat.
• Coffee can improve brain function. Coffee blocks the neurotransmitter adenosine, which in turn enhances other neurotransmitters, resulting in a boost in the firing of brain cells (neurons). This can lead to an improvement in cognitive functioning and memory.
• Coffee can improve physical performance by increasing levels of adrenaline, enhancing stamina during exercise, and turning fat into fuel.
• Drinking coffee can lower your risk of type 2 diabetes, which affects about 300 million people around the world, and Parkinson’s disease, a debilitating neurological condition. Some research indicates coffee can reduce the risk of developing Parkinson’s by up to 60 percent.
• Reduced risk of prostate cancer.
• Coffee is rich in antioxidants that can help fight a variety of diseases, including heart disease, stroke, liver disease, some cancers (including prostate cancer), and depression

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Bottom line on drinking coffee

When it comes to drinking coffee, it’s not everyone’s cup of tea, per se. Some people don’t like the taste; others experience symptoms such as heart palpitations, headache, or indigestion when drinking java, while still others simply prefer other beverages. However, if you are among the hundreds of millions of coffee drinkers in the world, here are a few tips.

• Drink organic shade-grown coffee only. This is especially important if you drink a lot of coffee, since conventionally grown coffee is heavily treated with pesticides. In addition, coffee grown in the shade (and coffee is a shade-loving plant) means the farmers have preserved the environment on the coffee plantation for the trees, plants, and animals in the region, which is a much more sustainable approach.
• Avoid using artificial coffee creamers. They are completely unnatural and full of preservatives.
• If you want sweetened coffee, use stevia or cinnamon

The post Why coffee is even better for you after 45 appeared first on Easy Health Options®.

But there’s more you should know before you decide whether you’re jumping on board or not.

So the next logical step is weighing the pros and cons. I’m also covering how the keto diet impacts prostate health…

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Pros of the ketogenic diet

Here are what some experts say are the pros of the ketogenic diet. But keep this in mind: the pros work only if you follow the diet carefully. Cheating can put you out of ketosis (a desirable effect of following the diet) which is when the body switches its main fuel source from glucose to fat-derived ketones, which means you burn fat — dietary or body fat — for energy.

• You feel full and satisfied. Eating healthy fats and a moderate amount of protein keeps you feeling satiated and thus less likely to overeat. You still need to consider calories, however, if you are concerned about weight gain.
• Keto approved foods are anti-inflammatory.
• The diet can help heal your gut. This is true as long as you include plant foods (vegetables) in your daily menu.
• The diet may improve your energy level. Once you get past the transition from carb burning to fat burning (ketosis), many people say they have more energy. This is not true for everyone.
• You may lose weight. Some people lose weight on this diet, and that benefit can depend on how and what you were eating before going on this diet plan, your overall health, level of exercise, and other factors. Remember: some people gain weight on the ketogenic diet.

Cons of the ketogenic diet

The keto diet is not for everyone, and some of the cons put that into perspective. For example:

• The food choices are limited. If you like lots of variety in your diet, keto is likely not for you. You’ll be limited to specific meats, oils, nuts and few vegetables. For a refresher, click here on for Keto 101 info.
• The amount of fat is too much for some people. In fact, some experts question whether humans are designed to digest and metabolize the amount of fat called for in this diet. It’s also true that some people feel ill and just cannot handle the high fat content.
• You can get the keto “flu.” This is a condition that occurs as you transition from burning carbs to burning fats. The severity of the symptoms can vary from person to person and include sugar cravings, dizziness, brain fog, nausea, sleep difficulties, irritability, stomach distress, and fatigue. The flu can last from 3 to 5 days or several weeks.
• It can be challenging socially. The ketogenic diet requirements may present a challenge in social occasions, during vacations, at some restaurants, and other circumstances.
• It may hinder long-term weight loss. As with many diets, you may experience some weight loss in the beginning, but because of the high caloric content of many of the foods on the keto diet, you may eventually gain weight.

Is the ketogenic diet good for prostate health?

At first glance, the keto diet may not seem like it’s a good eating plan to follow if you want to prevent prostate cancer or if you already have the disease and want to choose a healthy eating program. After all, eating all of that fat isn’t good for prostate health, right?

That’s true. In fact, research has demonstrated that red meat, processed meat, dairy foods, and trans fats contribute to cancer. In 2015, for example, the World Health Organization issued a report noting that meat causes cancer. More specifically, processed red meat was classified as “causes cancer” while non-processed red meat was named as “probably causes cancer.”

However, the ketogenic diet strictly states that the animal foods must be high-quality; that is, grass-fed beef and wild game, wild caught fish, free-range chicken and other poultry, and pasture-raised eggs. The keto diet does include full-fat dairy, and it’s true, studies have identified dairy foods for raising the risk of prostate cancer. The caution here, however, is to include moderate amounts of full-fat dairy and that it should be organic; that is, without added hormones or other contaminants. In addition, the dairy food you should avoid completely is milk.

Now let’s look at how a ketogenic diet may help with prostate health. Research has shown that mice with prostate cancer that were fed a no-carbohydrate diet had slower tumor growth and better survival than their peers who ate a Western diet. According to one of the most recent reviews (2017) of this topic, a team evaluated 13 studies of use of the keto diet on tumor growth and survival times for more than half a dozen different tumor types, including prostate cancer. They noted that the diet “can potentially inhibit the malignant cell growth and increase the survival time,” but that because animals and humans differ physically, studies in humans with cancer are necessary. In fact, a clinical trial is currently underway (slated for May 2021 completion) that is exploring the impact of a ketogenic diet on overweight men with prostate cancer who are following active surveillance.

Cancer-glucose connection

In the meantime, some experts claim a ketogenic diet is critical for fighting cancer because it asks individuals to eliminate all vegetable carbs except non-starchy ones and replace them with healthy fats and high-quality protein. The reason? Carbs transform into sugar (glucose) in the body, so when you remove carbs that convert into glucose, you lower the glucose level in your blood and essentially starve cancer cells. At the same time, low protein intake reduces a specific process that speeds up cell proliferation and thus lessens the spread of cancer cells.

The fact that the keto diet lowers blood glucose levels makes it a good option for those who need help managing type 2 diabetes. If you have type 2 diabetes, be sure to discuss the keto diet with your healthcare provider before you start this eating program so the two of you can adjust any diabetic medication you are taking to coincide with how your body responds to the diet.

The keto diet also emphasizes the elimination of processed and refined foods, which includes foods with added sugars, trans fats, and food additives—all of which can have a role in the development of cancer.

The ketogenic diet is not for faint of heart. It requires dedication, consistency, planning, and patience in order to do it correctly.  If you do decide to give it a try, it may be best to consult a healthcare provider who is familiar with the dietary plan.

The post Pros, cons and your prostate on the keto diet appeared first on Easy Health Options®.

Today, keto diets are promoted as being able to boost your energy, enhance mental and physical performance, and prevent disease, among other benefits.

Some people turn to the ketogenic diet to help them lose weight, even though the diet was never designed for that purpose. In fact, if you don’t follow the eating plan to the letter, weight gain is often the result.

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Keto basics

The ketogenic diet is based on the idea that eating lots of fat, moderate amounts of protein, and very little carbohydrates is a healthy way to achieve low insulin levels which in turn cause low blood glucose levels.

As a result, you should be triggering fat-burning genes while simultaneously reducing the accumulation of belly fat, which is a known risk factor for cardiovascular disease, metabolic syndrome, and type 2 diabetes, all of which are major health and life-threatening problems.

If you break it down to percentages, the keto diet consists of about 60 to 75 percent of calories from fat (or even higher), 15 to 30 percent of calories from protein, and 5 to 10 percent from carbs. Actual percentages vary, but the big issue is carbs. Traditional keto diets call for consuming less than 50 grams a day of carbs.

If you want to know what that looks like, here are a few examples:

• 1 cup of oatmeal (27 g) plus one medium apple (25 g) puts you over the limit.
• 1 cup of string beans (7 g) plus ½ cup of brown rice (22 g) and one orange (11 g) does not.
• 2 slices of whole wheat bread (about 24 g) plus 2 Tbs peanut butter (6 g) plus ½ of a medium banana (13 g) also falls below 50 g.
• One medium serving of French fries (48 g) just makes the grade.

Why eat so much fat? The premise of the keto diet is that when the body consumes a very high percentage of dietary fat, you don’t get enough glucose (from carbs) as fuel, and the reserve glucose (glycogen) in your liver goes away. The body wants to survive, so it switches its main fuel source from glucose to fat-derived ketones, which means you burn fat — dietary or body fat — for energy. This is a state known as ketosis.

What do you eat on a keto diet?

When three-quarters of your diet is fat, that’s a lot of fat. However, it’s critical to note that it should be high-quality fat and not pounds of factory-farmed beef (which contain lots of toxins), deep fried chocolate bars and doughnuts. Examples of high-quality fats on the keto diet include:

• Grass-fed beef and wild game
• Free-range poultry
• Pasture-raised eggs
• Wild caught fish
• Raw seeds and nuts (in small amounts; see which nuts to avoid below)
• Coconut and avocado
• Extra virgin coconut and olive oils
• Full-fat dairy

In the carbohydrate department, the keto diet allows:

• Low-carb veggies such as leafy greens and the cruciferous varieties (e.g., broccoli, cauliflower, cabbage), bell peppers, cucumbers, asparagus, onions, tomatoes, mushrooms, and eggplant
• Low-glycemic fruits such as berries are acceptable in small amounts
• Non-gluten grains such as quinoa

Foods you are supposed to say goodbye to forever are:

• Packaged and processed foods
• Breads and pastas
• Most grains and cereals
• Low-fat foods
• Milk
• Legumes/beans/soy
• Nearly all fruits, including dried fruits
• Desserts and sugar
• High-carb vegetables (e.g., potatoes, corn, peas, yams, parsnips)
• Some nuts (e.g., cashews, chestnuts, pistachios, which are higher in carbs)

Regarding vegetables, some people who hate vegetables believe they don’t need them and that a keto diet is the perfect excuse to avoid them. However, even though the keto diet is very high in fat, vegetables are still part of the plan and should be included or else you can experience an imbalance in your gut microflora. The keto diet also is not an excuse to eat pounds of bacon and eggs, steaks dripping in fat, lots of fried foods, and junk food.

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Is the keto diet for you?

It’s important to point out that the keto diet is basically an anti-inflammatory way of eating. Since chronic inflammation is a huge health concern and implicated in everything from heart disease to type 2 diabetes, Alzheimer’s, arthritis, obesity, some cancers, inflammatory bowel disease, and more, finding a diet that can help stem inflammation is highly desirable.

Also, because a keto diet helps balance blood sugar — and sugar is a driving force behind many cancers — choosing this way of eating can help manage two major health challenges simultaneously.

Ultimately, you must make the decision as to whether the keto diet is for you. Listen to your body. Consider your energy level, mood, cognitive abilities, impact on other health issues, and effect on weight. Ask yourself:

• What is it that I want from this diet? What are my short- and long-term goals?
• Is this a diet plan I believe I can follow for months? Years?
• Can my body handle the amount of fat in this diet? (Note that it takes time for the digestive system to adjust to high fat, often accompanied by bloating, stomach cramps, gas, and diarrhea.)
• Am I prepared to give up many of the foods I have always enjoyed?

Now, I have to confess… All you need to know about the ketogenic diet won’t fit in a nutshell, as my title suggests… but many nuts don’t fit into the keto diet either… So, before you decide if the keto diet is for you or not, stick around to read next week’s post on the pros and cons of going keto, as well as to learn about its impact on prostate health. It’s a decision you’ll want to weigh carefully.

The post The keto diet in a nutshell appeared first on Easy Health Options®.

It boils down to their amazing heart-protective nutrients.

But what if you’re a picky vegetable eater? No worries… here are some rules to follow when cruising the grocery isles to make sure you’re focusing on getting the best vegetables for your heart health…

1. Choose vegetables that are nitrate-rich

Dietary nitrate, which is found in many vegetables such as beets, green beans, arugula, cilantro, rhubarb, basil, cilantro, Swiss chard and oak leaf lettuce, is a source for the production of nitric oxide (which occurs in your body). Nitric oxide is a molecule that plays several critical roles in protecting heart health. For example, it:

• Helps relax and open up your blood vessels, which enhances blood flow and circulation
• Supports normal endothelial function. The endothelial cells are responsible for regulating the transport of materials of white blood cells into and out of the bloodstream
• Protects your mitochondria, which are organelles in your cells responsible for energy production

It’s been shown that vegetables that help you produce nitric oxide can reduce your risk of age-related atherosclerotic vascular disease and death from all causes. Other research shows that eating lots of vegetables can help prevent and treat prehypertension and hypertension while also protecting against heart attacks.

In addition to these vegetables, one fruit is known for helping with this molecule as well: watermelon. This popular summer time fruit contains an amino acid called L-citrulline, which is a trigger that starts the process of improved production of nitric oxide. Watermelon also is a source of an antioxidant called lycopene, which can significantly reduce the risk of stroke.

For example, a study followed men in their mid-40s to mid-50s for more than 12 years to identify the effect of lycopene on stroke risk. The authors found that participants who had the highest lycopene levels in their blood were 55 percent less likely to experience a stroke than those with the lowest levels.

2. Cruciferous vegetables should be in your fridge

Broccoli, cauliflower, cabbage, and other cruciferous vegetables are typically recognized for their anticancer properties, but they also provide heart-healthy benefits. For example, people who ate the most cruciferous vegetables (at least 3 servings daily) had healthier carotid arteries than those who consumed the fewest (2 servings or less), according to one study.

More specifically, people who ate the most cruciferous veggies had carotid arterial walls that were nearly 0.05 millimeters thinner than those who ate 2 servings or less. Because each 0.1 mm decrease in thickness is associated with a 10 to 18 percent reduced risk of stroke and heart attack, eating these vegetables seems to be rather significant. This association has not been found with other types of vegetables, according to the authors.

When you eat cruciferous vegetables you get a healthy dose of dietary fiber, calcium, potassium and vitamin K — all heart-helpful nutrients.

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3. Fermented vegetables act as a “heart antioxidant”

Perhaps the most common and popular fermented vegetable is sauerkraut, which provides lots of fiber and healthy bacteria (probiotics) that benefit the heart. For example, probiotic-rich sauerkraut can reduce inflammation, improve high blood pressure, lower triglyceride levels, maintain healthy cholesterol, and support gut health. Fermented cabbage also typically contains Lactobacillus plantarum, bacteria associated with boosting the activities of powerful antioxidants and ultimately aiding in detoxification.

Other fermented vegetables include:

• Yogurt
• Kefir
• Miso
• Tempeh
• Kimchi
• Any pickeled vegetables
• Kombucha

4. Magnesium-rich vegetables relax your arteries

The mineral magnesium is intimately involved with more than 300 different enzymes that play roles in numerous biochemical processes. One of those processes is the creation of adenosine triphosphate, molecules that are responsible for energy production as well as relaxing blood vessels and muscles, including heart muscle.

Getting sufficient amounts of magnesium-rich foods is an important step toward supporting and maintaining heart health. Foods rich in magnesium include:

• Dark green leafy vegetables (e.g., spinach, arugula, kale, collard greens, mustard greens, Swiss chard),
• Romaine lettuce
• Bok choy
• Broccoli
• Avocados
• Seeds
• Nuts
• Squash
• Berries
• Wild Alaskan salmon
• Coriander, chives, and parsley, among others

If you can’t get sufficient magnesium through food sources supplementation may be required.

5. Choose foods rich in quercetin 

Topping the list of vegetables rich in quercetin are onions. Quercetin is a phytonutrient that has been shown to right inflammation and enhance immune system function. Supplementation with quercetin has demonstrated an ability to improve type 2 diabetes, circulatory dysfunction and obesity, as well as reduce the risk of atherosclerosis.

It’s believed that the more pungent the onion, the more health benefits it will provide. Those benefits may include prevention and reduction of cardiovascular diseases, normalization of triglyceride and cholesterol levels, and anticlotting properties.

Other vegetables (and fruits that contain quercetin include:

• Apples and other citrus fruits
• Peppers
• Cherries
• Red wine
• Dark cherries
• Black and green tea
• Tomatoes

Generally, including more and varied vegetables in your diet is good for your heart health. Salads, steamed vegetables, and vegetable soups are good ways to include more veggies, as are smoothies. Avoid frying and breading vegetables or adding fatty sauces.

The post 5 powerhouse nutrients for your heart and where to get them appeared first on Easy Health Options®.

But is much of this just marketing hype designed to get men into testosterone replacement therapy?

Do testosterone levels really matter that much?

It appears they don’t in many cases, and here’s why.

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Is there better than ‘normal’?

First of all, the commercials and ads don’t tell you that the normal levels of testosterone for men cover a very wide range, from about 300 to 1,000 nanograms per deciliter (ng/dL) of blood.

Men who raise their testosterone from 400 to 600 ng/dL may not experience much of an improvement; that is, an increase from one number in the normal range to another is not a big deal, according to endocrinologist Dr. Shalender Bhasin, who also teaches at Harvard Medical School. Men who see the best improvement are those who boost their T levels from the below-normal range to normal.

For example, the results of a multicenter study published in JAMA showed that men whose testosterone levels rose from about 230 to 500 showed an improvement in libido. But there was no difference among men who boosted their levels from 300 to 500.

This suggests men who are already within the normal range should not expect any significant improvement if they take steps to enhance their T levels when it comes to sex drive.

But what about boosting testosterone levels so men can experience an improvement in muscle size?

This is attractive to men who are engaged in bodybuilding, and men can expect to see positive results regardless of where their T levels were before they made attempts to increase them. However, use of testosterone replacement does not seem to help frail older men when it comes to muscle strength where it matters to them, such as being able to walk farther or get out of chairs easier.

What’s the story on low testosterone in men?

Testosterone levels naturally begin to decline around age 30 in men, and the drop is about 1 percent per year. Approximately 5 percent of men in the age range of 50 to 59 have low T levels accompanied by symptoms of fatigue, lack of sex drive, and loss of muscle strength, according to a few small studies. Yet if you believe the ads, there are many more men who could benefit from taking testosterone replacement therapy.

The Food and Drug Administration has stated that testosterone replacement should be reserved for the few men who have T levels less than 300 ng/dL, including those who have a pituitary tumor, damaged testicles, or other medical conditions that drive T levels down.

That is, men who are truly deficient in testosterone because of a medical situation have a legitimate reason to take testosterone therapy and help restore their hormone levels. In fact, insurance companies generally require doctors to provide two morning testosterone readings showing values less than 300 ng/dL, plus symptoms of low testosterone, before they will agree to reimburse men for this treatment strategy.

In addition, there are cases in which testosterone replacement is not recommended, such as men who have experienced a heart attack or stroke within the last six months or who are at high risk for prostate cancer.

Yet some doctors will write a prescription for testosterone replacement for men who are in the normal range if they complain of fatigue and low sex drive. Sometimes the extra hormone boost works; other times it doesn’t produce any results. For some men who say they feel better, there is also the possibility that it is a placebo effect. The problem is, doctors can only take the word of their patients if they say there is an improvement.

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How accurate are testosterone readings?

Testosterone readings can vary significantly depending on the time of day, the age of the individual, and other factors such as body fat, exercise, and lack of sleep.

For example, testosterone levels are usually highest around 8 A and lowest around 8 PM. The same man who has his T levels checked at 8 AM in the doctor’s office or at the last appointment of the day at 5 PM will show different levels. Depending on his age, the reading may be 200 points higher in the AM than in the PM (40-year-old men may show such a dramatic difference when compared with a 70-year-old man).

Other factors that can have an impact on testosterone levels (causing them to raise or lower) include participation in vigorous exercise (e.g., cycling long distance), obesity, having the flu or other viral illnesses, insufficient sleep, chronic alcohol abuse, and even cheering on your favorite sports team (but levels return to normal within 30 minutes of the last factor).

It’s also important to note that every lab that tests for testosterone has its own methods of calculating the results, and the differences can be significant between one lab and another. You may not have any control over which lab our samples are sent to, but you can discuss the results and the typical normal ranges of that lab with your healthcare provider.

The post How much do testosterone levels really matter? appeared first on Easy Health Options®.

So what if taking the ED drug Viagra (sildenafil) could significantly reduce that risk?

At least one group of scientists say this is a possibility, according to results of a study that was conducted in mice and published in Cancer Prevention Research…

Viagra and colorectal cancer risk

The researchers in this study evaluated the risk of developing colorectal cancer associated with a gene mutation called adenomatous polyposis coli (APC) among mice who were given Viagra. APC is a tumor suppressor, so individuals with an APC genetic mutation may develop scores of colorectal polyps, which have the potential to develop into cancer.

In this study, the investigators, under direction of cancer researcher Dr. Darren D. Browning of the Georgia Cancer Center and the Department of Biochemistry and Molecular Biology at Augusta University, learned that a low dose of sildenafil — the generic name for Viagra — taken daily by mice who had been genetically modified to develop colorectal polyps caused a rise in levels of cyclic guanosine monophosphate (cGMP).

Research has shown that cGMP plays a role in regulating the balance of the internal layer in the intestinal wall that protects against foreign substances and bacteria.

Sildenafil inhibits a substance (phosphodiesterase-5) that can increase cGMP. Phosphodiesterase-5, an enzyme that is found naturally in colon cells, can break down cGMP, which in turn makes it readily available to produce cells that can protect the inner intestinal layer against the formation of polyps. The authors also found that sildenafil assisted in the natural process of the death of abnormal cells and their elimination from the body.

Overall, use of sildenafil in this mouse study reduced the risk of cancerous polyps by 50 percent. The next steps include human clinical trials in which the participants are individuals at high risk of colorectal cancers. Because a low dose of the drug appears to be adequate, Dr. Browning noted that side effects from Viagra are unlikely.

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Should you take ED drugs if you don’t need them?

Certain men are at an increased risk for cardiovascular disease. If you have low blood pressure, take medications for high blood pressure, take nitrate medication for chest pain, have congestive heart failure or have active coronary heart disease, you are at a higher risk for cardiovascular problems from taking ED drugs.

So, even though it appears there could be some cancer-protective benefit to taking sildenafil, it’s not generally advisable to take ED drugs unless you truly need to.

Other reported dangers of misusing ED drugs include:

• Drug dependence.
• Developing ED when not using the drugs.
• Potentially fatal mixing of ED drugs with club drugs.
• Increased risk of unsafe sex.
• Increased risk of sexually transmitted disease.

Reduce your risk of colorectal cancer

Colon cancer is typically considered a disease of aging. But more and more cases are cropping up in men in under the age of 50, especially in minority groups.

According to researchers, several issues could influence the development of colorectal cancer at a younger age, including hereditary and environmental factors, diet and lifestyle. Other possible reasons for advanced stage diagnosis among minorities may include lower screening rates and access to health care.

That makes getting screening earlier and often important to save more lives. In the meantime these tips can help reduce your colorectal threat quite a bit:

1. If you smoke, stop. Smoking doubles your risk of colorectal polyps.
2. Exercise regularly. Research at the Washington University School of Medicine and Barnes-Jewish Hospital in St. Louis shows that individuals who exercised regularly for at least 10 years had the lowest risk of colon cancer death.
3. Eat fiber-rich foods, including fruits and cruciferous vegetables (especially broccoli) to avoid chronic constipation, which increases your risk for colorectal cancer significantly.

The post This ED drug may reduce colorectal cancer risk appeared first on Easy Health Options®.

Take Triclosan for example.

Triclosan is an antimicrobial substance commonly used in personal care items like shampoo, toothpaste, antibacterial soap, deodorant and antiperspirant, and shaving cream.

Some manufacturers are making efforts to eliminate the chemical from their products, but it is still found in many items on the market, while all-natural, organic items are typically free of this chemical.

One reason manufacturers are moving away from using Triclosan is that it has been shown to have a significant effect on numerous aspects of human health.

In fact, in December 2017, the Food and Drug Administration announced that Triclosan is no longer considered to be Generally Recognized As Safe (GRAS) and that products containing it and that are intended for use in over-the-counter health care antiseptics used by health care professionals may not be marketed any longer unless they undergo premarket review.

Here are a few reasons why you’ll want to avoid it…

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Triclosan and male fertility

Triclosan has been found in nearly 100 percent of urine samples taken in studies conducted among men.

One study of 471 men, for example, identified the chemical in 96.7 percent of the urine samples. In that study, the authors were the first to show that low exposure can significantly impact the quality of semen and result in low sperm concentration, low sperm count, and lower percentage of structurally normal sperm when compared with healthy sperm.

In a subsequent study involving 315 men (younger than 45 years) recruited from a male reproductive health clinic who had normal sperm concentrations, Triclosan was detected in 84.13 percent of urine samples. Analysis revealed a positive association between higher concentrations of the substance and the percentage of sperm with abnormal structure.

The authors concluded that their work “provides evidence that exposure to Triclosan is associated with poorer semen quality” and therefore a negative impact on male fertility.

Triclosan and the heart

Studies of its impact on the heart have so far focused on animals.

At the University of California Davis, mice exposed to one dose of Triclosan experienced a 25 percent reduction in heart muscle function and an 18 percent decline in grip strength. Exposure of human heart muscle and skeletal muscles to a dose similar to that of everyday exposure resulted in failure of both heart and skeletal muscles to function.

Other health impacts of Triclosan

Once again, research has been limited to animals, but the findings are worth noting…

In both frogs and rats, exposure has been associated with disruption of the thyroid hormones, even at low levels. The Food and Drug Administration also has warned that “animal studies have shown that Triclosan alters hormone regulation” and that exposure to the chemical “contributes to making bacteria resistant to antibiotics.”

You have a choice when it comes to selecting personal care products. To protect yourself follow these tips…

1. Become a label reader and look for the presence of Triclosan before you make a purchase.
2. Look for all-natural products that use organic ingredients, including essential oils, to help ensure you steer clear of this substance and other harmful ingredients, such as parabens, phthalates, propylene glycol, and fragrances, among others.

See also: 6 Reasons Men Should Avoid Wearing Aftershave

The post Don’t let germaphobia steal your fertility appeared first on Easy Health Options®.

Despite the significant amount of research that has been and continues to be conducted on common diseases, experts are still relatively uncertain about their causes. One reason for this uncertainty is the fact that both genetic and environmental factors are involved, and the range of contributing possibilities in each disease category is enormous.

Surprisingly though, there are some places in the world where common diseases actually rarely occur. On the following slides are nine places where the prevalence of certain common diseases is extremely low. While experts have speculated on why this is so, let’s just say the jury is still out, although there are some theories and maybe also some principles to live by that we can all adopt from these countries.

The post 9 places where the healthiest people live (slideshow) appeared first on Easy Health Options®.

Numerous studies have shown that a freshwater blue-green algae called spirulina boosts men’s immune health. This superfood, and its cousin chlorella, can be enjoyed both in food and as a supplement.

Nutritionists and other health experts often recommend using spirulina daily to help keep the immune system functioning at an optimal level. Spirulina is also highly recommended to help address nutritional deficiencies and certain symptoms and health concerns, as it has an impressive nutritional profile. It also is more easily absorbed and utilized by the body than is chlorella, because it has a completely digestible cellulose wall.

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Spirulina as a superfood

Not all spirulina is created equal. However, on average, one ounce of this superfood contains the following:

• Protein: 39 grams
• Fiber: 1 gram
• Omega-3 fatty acids: 230 milligrams
• Copper: 85 percent Daily Value (DV)
• Riboflavin: 60 percent DV
• Thiamin: 44 percent DV
• Iron: 44 percent DV
• Manganese: 27 percent DV
• Niacin: 18 percent DV
• Magnesium: 14 percent DV
• Plus more vitamins and minerals at lower DV

Spirulina also contains special elements such as phycocyanin (antioxidant, anti-inflammatory, and neuroprotective), polysaccharides (which help store energy from food), and sulfolipids (possessing antiviral properties), which work together to promote and support health.

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Spirulina boosts men’s immune health

It is essential for the immune system to function optimally if you want to effectively fight off disease and illness, as well as heal from injuries ranging from cuts and bruises to sprains and fractures. Here are some ways spirulina boosts men’s immune health.

1. Fights cancer: Studies in animals and humans have shown that spirulina or its extracts can prevent or slow cancer progression. Spirulina contains unique polysaccharides that stimulate enzymes in the nucleus and help with DNA recovery, which is important since damaged DNA can result in the development of cancer.
2. Helps correct nutritional deficiencies. Nutritional deficiencies are responsible for changes in immune function. Therefore, the use of spirulina supplementation may help modulate immune function by helping to correct nutritional deficiencies.
3. Stimulates new blood cells. Spirulina supports the generation of new blood cells as well as increases the activity of immune system cells, including bone marrow stem cells, natural immune cells, and T cells. The blue polypeptide in spirulina called phycocyanin, for example, supports the stem cells found in bone marrow.
4. Improves organ function. Spirulina can improve the function of organs involved in immune system operations, including the spleen and the thymus.
5. Builds antibodies. Spirulina speeds up the manufacture of antibodies so the body is better able to protect against foreign disease-causing microorganisms
6. Promotes overall health. Even if you have a healthful diet, including immune system-boosting foods such as spirulina is important because it can help protect against damage from the excessive amount of stressors in our lives (e.g., air and water pollutants, job and relationship stress, economic worries, food additives, environmental toxins, etc) that take a significant toll on immune function.
7. Improves anemia. A study among older adults found that those who had a history of anemia and who took a spirulina supplement for 12 weeks showed an improvement in hemoglobin concentration.

Using spirulina

You can find spirulina supplements in the form of powder, flakes, and tablets. A typical daily dose is 3 grams, but you should discuss dosing with your healthcare provider to ensure you take the amount that best fits your needs.

Sources:

1. Karkos PD et al. Spirulina in clinical practice: evidence-based human applications. Evidence Based Complementary and Alternative Medicine 2011; 2011: 531053
2. Selmi C et al. The effects of spirulina on anemia and immune function in senior citizens. Cellular & Molecular Immunology 2011 May; 8(3): 248-54

The post How spirulina boosts men’s immune health appeared first on Easy Health Options®.

So, it’s time to ask yourself: how much vitamin D do you really need?

More than you’ve likely been getting. And that’s because, according to a recent review published in the Journal of Preventive Medicine & Public Health, recommendations have been far too low for far too long now.

The author of the review points out there was “a statistical error in the estimation of the recommended dietary allowance (RDA) for vitamin D” that was only recently discovered…

Although the current RDA for vitamin D, according to the Institute of Medicine, is 600 International Units (IUs) for the vast majority of people (ages 1 through 70 years), independent analysis of the information used by the Institute has revealed that nearly everyone (97.5% of individuals) needs a much higher amount — 8,895 IU/daily — to achieve vitamin D values of at least 50 nmol/L.

In fact, the largest meta-analysis ever performed has revealed that vitamin D levels less than 75 nmol/L appear to be too low for safety and are associated with a greater risk of dying from all causes. Therefore, it seems that we should shoot for vitamin D levels greater than 75 nmol/L. In fact, another study reported that 9,122 IU/day was necessary for individuals to reach 100 nmol/L.

Related: Why all men over 40 need more vitamin D

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Vitamin D deficiency and recommendations

Vitamin D deficiency is widespread. If one goes by the Institute of Medicine’s definition of deficiency of vitamin D, which is 20 ng/mL (50 nmol/L) or less (and the one many doctors use), then 41.6 percent of Americans are deficient. This number rises of 82.1 percent when focusing on blacks and 69.2 percent among Hispanics.

Since vitamin D deficiency is linked to some important risk factors of leading health issues, including bone loss, type 1 diabetes, several types of cancer, multiple sclerosis, high blood pressure, cardiovascular disease and thyroid problems, among others, modifying the vitamin D intake recommendations seems critical.

To be clear, current vitamin D intake recommendations vary considerably, with those of several professional organizations being much greater than those of the Institute of Medicine. The Vitamin D Council, for example, says 5,000 IU daily is sufficient for most adults, while the Endocrine Society states that 2,000 IU is good.

In this new review, the author is requesting that public health officials change the RDA to at least 75 percent of the levels proposed by the Endocrine Society Expert Committee to be the safe upper tolerable daily intake doses. Therefore, the new recommendations would be about 8,000 IU for young adults and older.

The post How much vitamin D do you really need? appeared first on Easy Health Options®.

One problem (and there are several) with this scenario is that while testosterone replacement therapy may raise your T levels, there is absolutely no guarantee it will help address any of the other issues typically associated with low testosterone.

In fact, a report in Human Reproduction noted that “recent evidence has demonstrated that testosterone drugs do not substantially ameliorate these symptoms and…that their long-term use may be associated with severe adverse effects.”

It’s worth mentioning up front that testosterone replacement therapy is approved by the Food and Drug Administration for certain medical conditions only, including hypogonadism. In the vast majority of cases, however, men who are using testosterone supplementation are doing so off-label.

Another issue is that men tend to believe testosterone supplementation is safe because it is natural. However, the only truly natural way to boost T levels is through lifestyle changes, including diet and exercise. In addition, there are two types of testosterone replacement — synthetic and bioidentical. The latter form of T supplementation is considered to be safer than the synthetic approach, but side effects are still possible.

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Promises of testosterone replacement therapy

Let’s take a closer look at the promises associated with testosterone replacement therapy. First, can it boost your T levels? Research indicates that it can, but so can placebo, and without the risk of side effects. For example, in a clinical study of 274 men who had low testosterone, half took a testosterone replacement product (AndroGel 1.62%) daily for 16 weeks while the other half took a placebo. By the end of the study, testosterone levels had returned to “normal” in 82 percent of those who took the supplement, but it also reached healthy levels in 37 percent of men who took the placebo.

Testosterone replacement therapy and sexual function

Use of testosterone replacement therapy may increase your sexual function but only if you truly have abnormally low T and your sex drive is low as well…

In a German study, the authors noted that men with hypogonadism who took supplemental testosterone experienced a mild positive effect on sexual functioning from taking the hormone. However, in men with normal T levels, supplementation does not appear to have much of an impact on sexual function.

For example, a review appearing in the Journal of the American Geriatrics Society article reported that based on their findings, “testosterone supplementation cannot be recommended at this time for older men with normal or low-normal testosterone levels and no clinical manifestations of hypogonadism.”

One reason for this response may be that when the body is given testosterone, it transforms some of it to estrogen, and higher levels of this hormone may cause a reduction in sex drive, which is opposite of the desired result.

Testosterone replacement therapy, addiction and infertility

Once you start taking testosterone supplements, it is possible you will need to continue taking them for the rest of your life. That’s because use of supplemental T causes your testicles to shrink and your natural production of the hormone to cease — sometimes temporarily or sometimes permanently, depending on how long you have been taking the hormone.

Essentially, choosing to take testosterone replacement may result in your making a deal with the devil — and having to shell out hundreds of dollars every month for the rest of your life. If you choose to boost your T levels naturally with lifestyle changes, however, you can avoid these challenges.

Another negative concerning testosterone replacement is a decline in sperm production, which in turn decreases fertility. For many older men, this is not an issue. However, if fatherhood is on your wish list, then you need to reconsider your use of T replacement.

Testosterone replacement, mood and cognition

Studies of the impact of testosterone replacement on mood have yielded mixed results…

However, in a new review from Johns Hopkins University School of Medicine, the authors concluded that “Overall, available data are not suggestive of a clear benefit of testosterone supplementation in multiple domains of cognition and in mood.” A 2008 review also noted that most research does “not support testosterone as a broadly effective antidepressant,” and that there is “little support for a pervasive influence of testosterone on mood.”

Testosterone replacement therapy and muscle strength

It’s a common belief that testosterone supplementation increases muscle mass, but some of the research findings are inconclusive…

A review in 2003, for example, reported that a link between testosterone and strength was not conclusive. Even if testosterone does allow men to add a few extra pounds of muscle bulk, strength is acquired through training, not solely the presence of bulk.

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Testosterone replacement and other issues

Although evidence indicates that testosterone therapy doesn’t cause prostate cancer, there is some research showing it may speed up the growth of an existing prostate cancer or make it worse.

Another issue to consider regarding testosterone replacement is that you need to keep it away from women and children because their contact with it can result in unwanted hair growth.

Let’s not forget the side effects associated with the use of T replacement. In addition to the challenges already noted, the side effect list includes development of acne, sleep apnea, heart failure, hair loss, liver problems, breast growth, increased risk of heart disease, worsening of urinary tract symptoms, and blood clots. Approximately 40 percent of men who take testosterone replacement develop polycythemia, a condition in which the blood cell count rises and thickens the blood. This in turn can raise your risk of stroke, blood clots, and heart attack.

On a final note, testosterone replacement therapy has not been studied long-term, so there is still much we don’t know about the eventual development of side effects.

Basically, at least for the time being, use of supplemental testosterone can be beneficial for men who have been diagnosed with clinical hypogonadism (low T levels and symptoms), but for other men it’s a huge mistake, especially since some doctors are prescribing it without even testing a man’s T levels and based solely on hearing about vague symptoms, such as low sex drive or low energy.

The post Testosterone replacement therapy: What it will and won’t do appeared first on Easy Health Options®.

That’s not something you should worry about — in fact, stress around low sexual desire is actually a cause of decreased libido.

But that doesn’t mean you should just mark it up to getting older and that you can’t do anything about it. Instead, you need to focus on the steps you can take to increase your libido after 40.

Let me say up front that sex after the fourth decade can be better than it was when you were in your 20s or 30s. Whether you are with a lifelong partner or in a new relationship, your sexual encounters can be physically and emotionally fulfilling after 40, or even 50 or 60. Here are some tips to stay strong both in and outside of the bedroom:

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• You have to exercise. Staying physically active is essential for boosting libido because it helps raise testosterone levels, improves muscle mass, elevates your energy, and can help you lose excess pounds, which definitely take a toll on testosterone levels. Exercise also helps you feel more self-confident, and feeling good about yourself shows on the outside as well. In addition to participating in cardio and strength exercises at least four days a week, you should also do Kegel exercises, which will improve pelvic floor muscles so you can experience more control during sex and even more intense orgasms.
• Eat “libido-boosting” foods. Certain common foods can boost male libido, so be sure to include them in your diet. Beets and beet juice, for example, contain nitrates, which convert to nitric oxide once in the body. Nitric oxide opens up blood vessels and enhances blood flow, which in turn improves circulation in the penis. Other foods that can improve libido include chili peppers (which contain capsaicin, which improves blood flow), cruciferous veggies such as broccoli and cauliflower (boosts testosterone levels), mussels (contain omega-3 fatty acids, which boosts nitric oxide), Brazil nuts (raises testosterone), and pomegranates (ditto on testosterone).
• Take natural supplements. A number of natural supplements have been shown to enhance sex drive and raise testosterone levels. Be sure to consult a knowledgeable professional before you use any of these supplements, as they may interact with medications or other supplements you are taking. The following supplements may help boost your libido: acetyl L-carnitine, L-arginine, L-citrulline, fenugreek, gingko biloba, and tribulus terrestris.
• Learn to relax. One of the biggest libido killers is stress. Anxiety and tension rev up the body’s production of the stress hormone cortisol. When cortisol levels rise, testosterone levels fall. Practice stress management techniques daily and you will begin to experience more relaxation in and out of the bedroom. Better yet, find a stress-busting activity you and your sexual partner can share, such as yoga, tai chi, meditation, dancing, or deep breathing.
• Limit your alcohol. Do you think drinking alcohol makes you sexier and less inhibited? It may, but those feelings are very short-lived and will do nothing to help your flagging libido. Instead, avoid or limit your alcohol intake. Better yet, try an alcohol fast to increase your testosterone.
• Get more sleep. Did you know you need adequate sleep for your body to produce testosterone? Sleep deprivation contributes to a decline in T production, so be sure to get a minimum of seven hours of sleep per night. If you are having trouble falling asleep, staying asleep, or going back to sleep if you wake up during the night, think about your sleep schedule and environment. Ban electronic devices from your bedroom, keep your bedroom cool and dark, don’t exercise within three hours of going to bed, and always retire and get up the same time. Here are 12 tips I follow to sleep better at night.

You can read more information about healthy living and peak performance as you age in my book: “Your New Prime: 30 Days to Better Sex, Eternal Strength, and a Kick Ass Life After 40”.

The post 6 ways to increase libido after 40 appeared first on Easy Health Options®.

According to the Oral Cancer Foundation, there are nearly 200 different strains of HPV, and most of them are harmless and do not cause cancer. However, nine of the strains have been shown to cause cancers, and an additional half dozen are suspect, since they are usually found along with one of the nine.

HPV is typically known as the virus that causes cervical cancer in women and genital warts in both sexes, yet it also can infect the throat, tongue, and tonsils. A new study reports that 11.5 percent of men and 3.2 percent of women have an oral HPV infection, which in population terms is 11 million men and 3.2 million women in the United States.

According to experts, the majority of people become infected with at least one type of HPV during their lifetime, yet it does not manifest with symptoms or illness in the majority of individuals, as they are able to clear the virus from their bodies. However, people who have a compromised immune system are especially susceptible to developing a cancer associated with HPV infection.

What every man should know about oral HPV

Based on the findings of the new study, which appears in the Annals of Internal Medicine, it is “very clear that oral cancer is more prevalent among men,” says Eva McGhee, an assistant professor at the Charles R. Drew University of Medicine and Science. McGhee was not part of the latest study but has conducted her own HPV research.

One reason for this higher prevalence in men may be that the virus persists longer in males, according to Ashish A. Deshmukh, senior author of the latest study and an assistant professor at the University of Florida’s College of Public Health and Health Professions. Two other possibilities are that men contract oral HPV more easily than women do, or that women are better able to resist the virus after their initial infection.

The latest study also showed that while women are more likely to develop an HPV-related cancer than are men (59% vs 41%, respectively), the incidence of oropharyngeal squamous cell carcinoma (a type of head and neck cancer) associated with HPV infection in men far surpasses that in women (12,638 cases per year vs 3,100, respectively).

Data for the new study was from a Centers for Disease Control and Prevention (CDC) survey and included individuals between the ages of 18 and 69 who underwent laboratory tests for 37 HPV types. Test results revealed that the prevalence of both high-risk and low-risk HPV types were consistently higher in men and that greatest number of high-risk cases were among men and women ages 50 to 54.

The most common type of high-risk HPV and the one known to contribute to head and neck cancers is HPV 16. Deshmukh noted that “the rates of oropharyngeal cancer among men have risen more than 300 percent in the past 40 years,” which means this form of cancer is the “most common HPV-related cancer in the United States.”

Risk factors for oral HPV

Men who are highest risk for oral HPV include those who multiple sex partners, men who have a genital HPV infection, and those who have sex with other men. Other risk factors include cigarette smoking, use of marijuana, and being black. More specifically, this study was the first to show that oral HPV infection prevalence is greater (3%) among black men compared with white men, that men who smoke more than a pack a day of cigarettes also have a higher risk (10%) than men who never smoked, and that men who have had more than 16 sexual partners during their lifetime have nearly a 20 percent greater risk.

Worried about cancer – here are  six cancer symptoms men should not ignore

Signs and symptoms of HPV-positive oral cancer

Most people who have an oral HPV infection don’t display any symptoms — which means they can transmit the virus to their sexual partners without knowing it. The first indication that one may have HPV-positive oral cancer is difficulty swallowing. Others may include a lump in the cheek or neck, hoarseness that won’t go away, sore throat, jaw pain or swelling, numbness of the tongue, red or white patches on the tonsils, and coughing up blood. Although these indicators don’t necessarily mean you have oral cancer, they should be investigated by a doctor if they last for longer than two weeks.

The post What men should know about HPV and genital warts appeared first on Easy Health Options®.

The ingredients to help achieve these goals include healthy nutrition, a high level of dedication, and a little help from supplements. One of those supplements is astaxanthin.

What is astaxanthin?

When you think of improving exercise performance, recovery, and strength, supplements that often come to mind include creatine, carnitine, amino acids, fish oil, and protein powders. While all of these products can definitely be helpful, astaxanthin is an especially potent antioxidant that brings several special properties to the table — or the gym, road, and field.

Astaxanthin is a deep red, fat-soluble pigment that is found widely throughout nature. It’s the reason for the pink hue of shrimp, lobster and salmon. Astaxanthin is identified as a carotenoid, which places it in a group it shares with beta-carotene, lutein, lycopene, and about 600 other members.

How can astaxanthin improve exercise?

Athletes at any level want a reliable source of energy to perform at their peak, and astaxanthin can help ensure that supply. One challenge is that when we work our muscles hard, cell-damaging substances called free radicals are produced. When the level of free radicals becomes excessive and the body is unable to keep up and detoxify or eliminate these cell-damaging substances, you are in a state of oxidative stress. As an athlete, you can experience inflammation as well as muscle fatigue, pain, and weakness.

Use of astaxanthin can facilitate recovery from exercise by protecting the body from overproduction of free radicals, inhibiting the production of excess lactic acid in the muscles, lessening fatigue, and improving muscle strength. One way it does this is by assisting organelles called mitochondria, which are the energy powerhouses located in our cells. For optimal energy and performance, both in the gym and out, you want your mitochondria to operate at their best. Taking astaxanthin can help by reducing inflammation, which supports improved mitochondrial performance, as well as providing antioxidant support to ward off free radical damage.

What do the astaxanthin studies say?

Numerous studies support the use of astaxanthin for improved exercise performance, recovery, and strength. For example, a group of 40 trained male soccer players were randomly assigned to take either 4 mg astaxanthin or a placebo for 90 days. At the end of the study, those who had taken the supplement showed significant reduction in inflammatory response to exercise as well as a reduction in muscle damage when compared with men who had taken the placebo.

If you’re looking to improve strength while exercising, astaxanthin can also help. In a double-blind, placebo-controlled study of 40 healthy paramedic students, half took astaxanthin supplements (4 mg) and half took a placebo daily for six months. When the participants where tested for fitness, strength, endurance using standard exercises, those who had taken astaxanthin showed a threefold improvement in strength/endurance over those who took the placebo. This finding caused the authors to conclude “that supplementation of astaxanthin is effective for the improvement of strength endurance that may lead to sports performance.”

If you’re also not recovering fast enough after your workout sessions research has shown that astaxanthin supplements can help. For example, one study that involved 19 healthy subjects showed that taking astaxanthin supplements (5 mg daily) versus a placebo for two weeks resulted in an increase in antioxidant and anti-fatigue levels, along with an improvement in metabolism and respiratory-circulatory function. The volunteers also experienced a significant reduction in bad (low-density lipoprotein, LDL) cholesterol levels and an increase in creatine phosphokinase concentration. All of these findings supported a more rapid recovery from exercise.

How do you use astaxanthin?

The optimal dose of natural astaxanthin supplements can range from 4 to 12 mg daily. That’s because not everyone absorbs this potent antioxidant in the same way. You can discuss your dosing options with your healthcare provider or start with a low dose and gradually increase it based on how you respond.

Whatever dose you choose, you should always take the supplement with a meal or snack that contains some healthy fats, such as avocado, salmon, or coconut oil. You also can choose an astaxanthin supplement. Astaxanthin is better absorbed when ingested with fat.

Finally, be sure to choose natural astaxanthin supplements. Synthetic astaxanthin is made from petrochemicals.

The post How astaxanthin improves exercise performance, recovery and strength appeared first on Easy Health Options®.

But why?

Is it all about an insatiable sex drive… boredom… unrealistic expectations… or loss of that loving feeling?

Whatever the reason, it warrants some discussion. Infidelity often leads to divorce or damaged relationships — and boatloads of regret. That would be nice to change, right?

A momentary lapse of reason?

Most of you probably remember when the actor Hugh Grant was picked up by the Los Angeles police department (in 1995) for hiring a prostitute for a romp in his car. Since Hugh was dating one of the most beautiful actresses of the time (Elizabeth Hurley), the obvious question was, “What the heck were you thinking?”

The majority of men aren’t in the same social situation as a Hugh Grant, but the question still holds…

Why do men who are in committed relationships, whether they are married or supposedly dating exclusively, who may or may not have children with their partner, who have pledged themselves to be true and loyal, cheat? Why do men who have partners who are far better suited for them and who also may be more attractive than the women they cheat with, make the decision to stray?

Men, cheating and rats

One answer lies with a study of male rats (yes, the lab animals and not cheating males). Researchers have discovered that male rats will copulate enthusiastically with receptive female rats, but they lose interest over time. However, when a new female rat is introduced to the males, they become sexually charged all over again. As long as researchers keep introducing a new female to the males, the latter keep the cycle going: enthusiastic sexual activity followed by loss of interest, followed by revived interest with the introduction of a new female.

Humans have a somewhat similar pattern. During the first two years of relationships, frequency of sexual activity (3 or more times per week) has been reported to be:

• 67 percent among gay couples,
• 45 percent among heterosexual couples, and
• 33 percent among lesbian couples.

After ten years, the respective percentages decline to 11 percent, 18 percent, and 1 percent.

One reason for men’s waning sexual interest can be associated with the decline in testosterone levels, and human growth hormones, which begin their downward journey around age 30. Some men claim they feel energized and “manly” when they hook up with a new, younger woman (or perhaps just a new, similar age one). Cheating is exciting, alluring, and offers men another chance at being young… or so they think.

Keeping in mind that statistics on cheating may be inaccurate because many people are reluctant to admit it, the following may be true, according to Infidelity Statistics 2017 :

• In more than one third of cases, one or both partners in a marriage admit to cheating;
• 22 percent of men admit to cheating on their significant other (compared with 14% of women);
• 36 percent of men and women say they had an affair with a coworker; and
• 9 percent of men admit they might have an affair to get back at a spouse.

What is cheating?

This begs the question, what exactly is cheating? In an NPR interview with Mona Chalabi, a data expert, on the subject of cheating and the website Ashley Madison, which helps spouses cheat, the question about what constitutes cheating was raised. Chalabi reported that 76 percent of women felt it was cheating to send flirty messages to someone, but only 59 percent of men agreed with this notion. Agreement between the sexes was much closer when the subject was one-night stands, with 93 percent of women and 91 percent of men agreeing this constituted cheating.

According to couples psychotherapist Esther Perel:

“Instead of thinking that the person who cheats is unhappy with their partner or with their relationship, it is sometimes important to think that they may be unhappy with themselves, or at least uncomfortable, restless, longing for something else. Longing to reconnect with lost parts of themselves. Longing to transcend a sense of deadness that they are feeling inside. Longing to experience a sense of autonomy over their life — that they are finally doing something that they want. And, paradoxically, while they are lying to their partner, sometimes they find themselves in this strange situation where maybe for the first time they are not lying to themselves.”

So, if you’re thinking of cheating on your partner, or you are doing so already, or even if you have never entertained the idea of cheating, the words of Ms. Perel are worth contemplating. For men who are over 40, the urge to cheat has become a cliché, but that doesn’t mean it should be acted upon. What should you do with these urges?

• Recognize that such urges are normal (men are like the above studied rats after all!);
• Identify what you are looking for; e.g., is it attention, novelty, validation, respect, more passion?; and
• Work with your partner to restore or bring to your existing relationship what you feel you are missing.

The grass may be greener for a while, and the sex and novelty will, no doubt, be exciting, but the cost of infidelity will always catch up to you in the end. And if you believe the studies, 69% of divorced men wished if they had the time over again they would have worked harder to keep their marriages alive and in tact. And about the same number regret having an affair in the first place.

Also, don’t think that the novelty and excitement will continue. The normalcy of life always returns and more often than not you end up back where you started – but most likely alone, and a lot poorer.

You can read more information about healthy living and peak performance as you age in my book: “Your New Prime: 30 Days to Better Sex, Eternal Strength, and a Kick Ass Life After 40”.

The post Why do men cheat? appeared first on Easy Health Options®.

Even if you managed to squeeze one in over the past few years, an update is probably due.

Because the truth is, the action in the bedroom may not be exactly what it used to be.

If you’ve noticed, then your partner has probably taken note as well — and perhaps neither of you have talked about it (which is a top reason for doing an audit, right? It’s time to face up to the truth!).

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You’re not alone

A recent survey revealed that 57 percent of older couples are not happy with their sex lives…

The rate of erectile dysfunction among 50-year-old men is around 30 percent…

Up to 20 percent of cases of erectile dysfunction are caused by stress, performance anxiety, and other psychological issues…

Given the persistent, virility-sapping society we live in and the persistent myths about how a marriage and intimate relationships are supposed to work — that  sexual desire never wanes or the perfect harmony and flawless communication — it’s a wonder the percentages of sexual dissatisfaction aren’t higher.

Add to these figures the fact that physical challenges such as heart disease, diabetes, and obesity — along with the dark cloud of depression — take their toll on a man’s sexual ability, as well as his self-esteem and self-confidence. Bring it all together and you have the ingredients for male sexual dissatisfaction and dysfunction.

These are all entirely unacceptable figures and scenarios — and fortunately ones that can be remedied as well. Sex after 40 can be the best you’ve ever had in your life, but it takes commitment. It’s time to toss away complacency, which plagues many long-term (and even short-term) relationships and to take action.

Men who reinvest passion, mystery, and creativity into their intimate relationships (as well as attention to physical health, which I’ll talk about in an upcoming article) can reap huge rewards.

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Sex audit

Perhaps you don’t have the sex drive and stamina you had when you were younger, but with maturity comes something better: a passionate relationship that feels secure as well as exciting, with plenty of room for exploration and adventure.

And that includes in the bedroom…

The place to begin fixing it is with being truthful with yourself, and that’s where the sex audit comes in.

I promise this audit will be much less painful than a tax audit, and the bonus is, this one comes with rewards: better sex, improved communication with your partner, and less stress inside the bedroom and out. Who can beat that?

Enough said. Let’s launch into the sex audit. Remember: answer honestly!

1. Do you smoke?
2. Are you overweight?
3. Do you often drink before having sex?
4. Do you drink more than six alcoholic beverages per week?
5. Are you taking medication for depression, prostate cancer, an enlarged prostate, or high blood pressure?
6. Are you taking any drugs prescribed for erectile dysfunction, such as Viagra or Cialis?
7. Is your diet deficient in heart-healthy foods, such as leafy green vegetables, cold water oily fish such as salmon, brown rice, and berries?
8. Do you get less than two hours of intense exercise (e.g., lifting weights, playing racquet sports, running) or five hours of mild exercise (e.g., walking, gardening, swimming) per week?
9. Do you believe your relationship lacks sufficient warmth, closeness, or intimacy?
10. Do you and your partner interact less often sexually and nonsexually than you used to?
11. Would you like to have sex more often?
12. Do you wish your sexual encounters were more satisfying physical and/or psychologically?
13. Does your partner no longer turn you on sexually?
14. Do you have sexual fantasies that you have never experienced or discussed with your partner?
15. Is your partner less interested in sex than in previous months or years?
16. Are you often depressed, despondent or anxious?
17. Do you frequently feel too stressed or wired to engage in sex?
18. Has your use of pornography interfered with your relationship?
19. Do you hide your use of pornography from your partner?
20. Do you have difficulty achieving or maintaining an erection?

“Yes” responses to the first eight questions indicate you may have sex life issues that are physical in nature. “Yes” responses to the next 12 questions suggest psychological issues surrounding your sex life. If you answered “yes” to the final question, any problem could be physical, psychological, or both in nature. Let the answers to these questions be an open door to communication with your partner, a trusted healthcare professional, and yourself so you can solve any problems with ease and have fun. It’s just sex, after all.

You can read more information about healthy living and peak performance as you age in my book: “Your New Prime: 30 Days to Better Sex, Eternal Strength, and a Kick Ass Life After 40”.

The post Sex after 40: Time for a sex audit appeared first on Easy Health Options®.

Meat consumption can contribute to cancer risk and progression in several ways, including introduction of excess hormones that can trigger an imbalance and the presence of insulin-like growth factor-1 (IGF-1), which can cause the spread of cancer cells.

Several studies indicate that a plant-based diet can lower IGF-1 and prostate cancer risk. But, based on the findings, just how “plant-based” should you go — vegan or vegetarian — to lower your risk the most?

Plant-based diet and prostate cancer risk

The reason for the lower prostate cancer risk is associated with a lower level of IGF-1 (insulin-like growth factor-1). IGF-1, also known as somatomedin C, is a protein that is similar in structure to insulin. Its role in the body is to help with growth during childhood and then has anabolic effects during adulthood, including working in synch with human growth hormone.

In a study conducted by Dean Ornish, MD, a pioneer in vegetarian and vegan diet research, 93 men with early, biopsy proven prostate cancer were randomly assigned to either a comprehensive program (i.e., plant-based diet, exercise, and meditation) or a conventional diet and usual care. None of the men in the plant-based diet group went on to receive conventional treatment associated with a rise in prostate-specific antigen (PSA) and/or disease progression, but six men in the usual care group did. PSA levels increased 6 percent in the control group but declined 4 percent in the plant-based diet group. In addition, prostate cancer cell growth was inhibited by nearly eightfold in the comprehensive care group when compared with controls.

In other research, experts found that men (and women) who consumed a vegan diet have significantly lower IGF-1 levels, which in turn translates into a lower risk of fueling growth hormone-dependent prostate cancer.

It’s also been shown that individuals who follow a plant-based diet for 14 years have half the IGF-1 levels and more than double the amount of IGF-binding protein than those who eat a Standard American Diet. Both of these factors are important for lowering the risk of prostate cancer. (By the way, a study in females found lower levels of IGF-1 among vegan dieters as well, which translates into a lower risk of another hormone-associated cancer, breast cancer.)

Plant-based diet: vegan vs vegetarian

Is it necessary to eat a vegan diet versus a vegetarian one when it comes to prostate cancer risk (as well as the risk of breast cancer)?

Some research findings indicate it does make a difference. In a British study, the authors compared IGF-1 levels in 233 vegan, 237 vegetarian (ovo-lacto, which means they consumed eggs and dairy), and 226 meat-eater men and noted a 9 percent lower IGF-1 level in vegans. This was associated with the ability of the vegans to bind up significantly more excess IGF-1 in their bloodstream. The vegan men also had higher testosterone levels than the other two groups, but this was offset by higher levels of sex hormone binding globulin (SHBG), which bonds with and transports testosterone throughout the body.

Therefore, study results suggest that men (and women) can benefit from eating a plant-based diet in that it reduces levels of the cancer-promoter IGF-1. For a significant decline, however, men and women need to stick with a vegan dietary plan.

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All of these are excellent and effective recommendations, but why not go a step further, especially with the last suggestion, and take the opportunity to enhance sexual prowess at every meal?

Researchers have explored the best foods to improve sexual function for both women and men, and it turns out they are the same. That’s because the chosen foods improve blood flow to the pelvic region and also reduce inflammation both in the short- and long-term, which may help with sexual functioning, according to study results.

What studies say about foods and erectile dysfunction

The largest study to look at the effect of diet on erectile dysfunction reported that “a 10% risk reduction of ED [erectile dysfunction] was found with each additional daily serving of fruit/vegetable consumed.” This study was conducted using data from the 2011 Survey on Living with Chronic Diseases in Canada—Diabetes Component and included Canadian men with diabetes.

One reason for this improvement in sexual function is believed to be the anti-inflammatory properties of fruits and vegetables, including their high fiber content.

The investigators noted “a significant reduction [in] systemic inflammation, as indicated by… reduced levels of C[-reactive protein”]. It’s well known that fiber consumption can have a significant impact on lowering inflammation in the body. High intake of saturated fat, on the other hand, as is found in meat and many dairy foods, has been associated with higher levels of C-reactive protein.

To further expand on the idea of the best foods to improve sexual function, we can turn to research on the effects of the Mediterranean diet on erectile dysfunction. One study involved men with metabolic syndrome, who are at an increased risk of erectile dysfunction. Sixty-five men participated: 35 were assigned to the Mediterranean diet and 30 to a control diet. Major components of the Mediterranean diet are whole grains, fruits and vegetables, legumes, nuts, and olive oil.

After two years, men in the Mediterranean diet showed an improvement in endothelial function and C-reactive protein, while these factors remained stable in the control group. In addition, 13 men in the Mediterranean diet group reported an International Index of Erectile Function (IIEF) score of 22 or higher, which is a score indicating no erectile dysfunction. The authors concluded that the Mediterranean diet “might be effective per se in reducing the prevalence of ED in men with the metabolic syndrome.”

Finally, the authors of a recent (2017) review of 13 studies of diet and erectile dysfunction reported that “Erectile dysfunction appears to lessen in men adhering to the Mediterranean diet” and that “men who lose weight through low-fat, low-calorie diets seem to have improvements in erectile function.” All of these studies indicate that the best foods to improve sexual function are those associated with a Mediterranean-style diet, which severely limits or avoids added sugar, saturated fat, and processed foods and focuses on plant-based foods such as fruits and vegetables, whole grains, nuts, legumes, and healthy fats (e.g., olive oil) and the use of herbs and spices. Red meat should be consumed no more than a few times per month, while fish, poultry, and low-fat dairy can be enjoyed about twice a week.

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