6 Essentials To Optimize Male Hormones
The gift of health is more cherished as we age. The fountain of youth can be found in consistently eating healthy and moving healthily. For example; eating leafy greens like kale or bok choy will lower inflammation in your body while consuming an unhealthy processed, high carb diet promotes inflammation. As well we see high saturated fat diet tends to lower men’s sperm count but consuming healthy omega-3 fatty acids, found in fish and olive oils, was found to increase sperm count. A similar study indicated that men who exercised moderate to vigorously for 15 hours a week had higher sperm counts than those who exercised less than 5 hours a week.
As men are pillars of our society and need to maintain strength, they might be surprised how influential hormonal balance is. Low testosterone levels effect your mood, your libido, your muscles, your bones, your memory, your hairline and even your heart.
If you are experiencing any such problems it is a good idea to have your testosterone levels checked. Living Health Integrative Medicine has the ability to check your hormone levels with bloodwork and through saliva testing.
Testosterone is part of a class of male hormones called androgens. Testosterone (both free and total), estradiol, and dihydrotestosterone (DHT) need to be in optimal levels for the best health effects. Synthetic hormone therapy tends to be more costly and have more side effects than bio-identical hormone therapy or hormone supporting supplements.
How to Boost Testosterone Levels with Food.
- GINGER- A study in 2012 indicated that taking ginger supplement for 3 months increased testosterone levels over 15%.
- OYSTERS- Oysters contain more ZINC per serving than any other food. Zinc is important for sperm and reproductive health.
- POMEGRANATES- Pomegranates are full of antioxidants, help reduce stress and showed an increase in testosterone in men and women who drank pure pomegranate juice for 14 days.
- FATTY FISH AND FISH OIL- Salmon, sardines, trout and herring are full of omega-3 fatty acids that help boost testosterone.
- EXTRA-VIRGIN OLIVE OIL- EVOO not only reduces the risk of heart disease and cancer but it also helps boost testosterone levels.
- ONIONS- A study in 2012 indicated that taking fresh onion juice for 4 weeks significantly increased testosterone levels.
Studies have also shown that taking 3300 IU of Vitamin D daily increases testosterone and a study in 2011 indicated that taking Magnesium supplements also increases testosterone, especially when exercising. Leafy greens are also a good source of magnesium.
Maintaining optimal testosterone levels will benefit men, especially those with low testosterone, with improvement in libido and sexual function, bone density, muscle mass, body composition, mood, red blood cell production, cognition, quality of life and cardiovascular disease.
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- Guth, M. (2016). Bioidentical Hormone Replacement Therapy for Men in the Primary Care Setting. Quality In Primary Care, 24(5). Retrieved from https://primarycare.imedpub.com/bioidentical-hormone-replacement-therapy-for-men-in-the-primary-care-setting.php?aid=17359
- Natalie Butler, L. (2018). The 8 best foods to boost low testosterone. Medical News Today. Retrieved 13 June 2019, from https://www.medicalnewstoday.com/articles/323759.php
- Nazem Bassil, J. (2009). The benefits and risks of testosterone replacement therapy: a review. Therapeutics And Clinical Risk Management, 5, 427. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2701485/
- Science, L. (2013). Too Much TV May Lower Sperm Count. Live Science. Retrieved 13 June 2019, from https://www.livescience.com/26852-tv-watching-sperm-counts.html
- Science, L. (2012). High Fat Diet May Lower Men's Sperm Count. Live Science. Retrieved 13 June 2019, from https://www.livescience.com/19116-high-fat-diet-sperm-count.html
- Srinivas-Shankar U, e. (2019). Effects of testosterone on muscle strength, physical function, body composition, and quality of life in intermediate-frail and frail elderly men: a... - PubMed - NCBI . Ncbi.nlm.nih.gov. Retrieved 11 June 2019, from https://www.ncbi.nlm.nih.gov/pubmed/20061435
- Walsh, T., Shores, M., Krakauer, C., Forsberg, C., Fox, A., & Moore, K. et al. (2018). Testosterone treatment and the risk of aggressive prostate cancer in men with low testosterone levels. PLOS ONE, 13(6), e0199194. doi:10.1371/journal.pone.0199194