Author: Janus Baker

Omega 3 Vs Omega 6: Is One Better than the Other?

Posted on by Janus Baker

Research also suggests that these hunter-gatherers were free of modern inflammatory diseases like heart disease, and diabetes, to name a few, that are some of our primary causes of death today1

When the industrial revolution began, there was actually a shift in the ratio of omega-6 and omega-3 fatty acids in peoples’ diets. Consumption of omega-6 fatty acids increased at the expense of omega-3 fatty acids. This change was due to the rise of the modern vegetable oil industry and the increased use of cereal grains as feed for livestock2 (which in turn changed the fatty acid profile of meat that humans ate). As vegetable oil consumption rose pretty dramatically, it had a major effect on the ratio of omega-6s and omega-3s in the American diet. This was so dramatic, in fact, that between 1935 and 1939, the ratio of omega-6 to omega-3 fatty acids was reported to be 8.4:1. Today, estimates of this ratio range from an overage of 10:1 to 20:1.

The Essentials

When it comes to these fatty acids, your body does not have the enzyme to produce them, so you must get them from your diet. If you do not get omega-6 and omega-3 fats from your diet, you will develop a deficiency and may become sick. That is why many refer to these fats as “essential” fatty acids. However, these fatty acids are different than most other fats. They are not just used for energy or stored, they are biologically active and have important roles in processes like blood clotting and inflammation. Omega-6 and omega-3 fatty acids have different effects on the body. Scientists believe that omega-6s are pro-inflammatory, while omega-3s are anti-inflammatory3. Of course, inflammation is key to our survival. It helps protect our body from infection and injury, which is why Omega-6s are necessary, but it can also cause severe damage and contribute to disease when it is chronic or excessive. In fact, chronic inflammation may be one of the leading causes of some of the most serious modern diseases. It is hypothesized by some scientists that a diet high in omega-6s but low in omega-3s increases inflammation, while a diet that includes balanced amounts of each reduces inflammation4 (Russo, 2009). Those who follow a Western diet (high intake of red meat, processed meat, pre-packaged foods, butter, fried foods…etc.) are typically eating too many omega-6s relative to omega-3s.

Avoid Omega-3 Deficiencies 

The bottom line is that we need to get more omega-3s in our diet. This fatty acid is key to having a healthy heart and well-functioning cells throughout the body. Most Americans do not get the recommended amount of omega-3s, which is about 1-3 grams per day, according to the American Heart Association5 (Schiff, 2018). A deficiency in omega-3 can manifest in the following ways:

  • Rough, dry skin
  • Dry, brittle hair and dandruff
  • Soft, peeling nails
  • Excessive thirst
  • Difficulty sleeping
  • Difficulty paying attention
  • Excessive mood swings, depression, and anxiety

We normally think of seafood when it comes to getting our omega-3s in, which is completely accurate, since fish (salmon, mackerel, seabass, oysters, shrimp, sardines…etc.) have a very high concentration of omega-3s, but certain meats are also great sources of the preformed omega-3 fatty acids EPA and DHA. One problem today though, is that animals are usually fed grain-based feeds containing soy and corn, which reduces their omega-3 content, so the polyunsaturated fats in these meats are mostly omega-6s6. So if you can afford it, grass-fed meat is definitely the better choice. In that vein, it is also a good idea to buy pasteurized or omega-3 enriched eggs, which are higher in omega-3s, compared to eggs from hens raised on grain-based feeds7.

Apart from your diet, another great way to up your omega-3 intake is with a quality supplement. Look for one that contains omega-3 fish oil with EPA and DHA, and vitamin E, which not only supports cholesterol, triglycerides and circulation, but also supports the body’s natural anti-inflammatory response.

 

Tips for Tipping the Immune Balance Scales to Healthy

Posted on by Janus Baker

Top 5 Nutrients to Support Immune Health 

To help keep your immune system healthy all year long, focus on getting healthy nutrients and vitamins into your daily routine, get enough sleep, and work on stress management. Getting these nutrients in can go a long way in keeping you and your immune system in fighting shape. Here are some nutrients and vitamins to start including in your diet, to help support your immune health:

Protein: Protein is part of the body’s defense mechanism. Work on adding a variety of protein-rich foods to your diet, like seafood, lean meat, poultry, eggs, beans, nuts, and seeds.

Vitamin A: Vitamin A helps to regulate the immune system and protects from infections by keeping skin and tissues in the mouth, stomach, intestines, and respiratory system healthy2 (Wolfram, 2017). Get this immune-boosting vitamin from foods like sweet potatoes, carrots, kale, spinach, red bell peppers, apricots, eggs, or foods labeled “vitamin A fortified,” such as milk or cereal.

Vitamin C: Vitamin C protects your body from infection by stimulating the formation of antibodies and boosting immunity. Try adding foods like oranges, grapefruit, tangerines, red bell peppers, papaya, strawberries, and tomato juice, to your diet.

Vitamin E: Vitamin E works as an antioxidant, neutralizing free radicals to improve immune function. Vitamin E rich food include fortified cereals, almonds, sunflower seeds, vegetable oils like sunflower oil, hazelnuts, and peanut butter.

Zinc: Zinc helps the immune system work properly and may help wounds heal. Zinc can be found in lean meat, poultry, seafood, milk, whole grains, beans, seeds, and nuts.

Less Stress and More Sleep

Stress and sleep also play a significant role in keeping your immune system balanced. Ongoing stress makes us susceptible to illness and disease because when under stress, the brain sends out defense signals, which then release an array of hormones that not only get us ready for emergency situations but depresses our immunity at the same time3 (Goliszek, 2019). Because the effects of stress are cumulative, even ordinary, day-to-day activities can eventually lead to more serious health issues. So it is important to be aware of our stress, and to find ways to mitigate it. It is difficult to set out a one-size-fits-all gameplan for dealing with stress, since what stresses one person out may not phase another, but there are certain things that are helpful for everyone. Meditation can help the body and mind to relax, and can act as a buffer to protect the body from the harmful effects of stress. Social support can help too. People with strong social support systems have better overall health and are more resistant to infections. Hold onto those friendships!

Poor sleep can affect your immunity as well. While more sleep won’t necessarily prevent you from getting sick, skimping on it could adversely affect your immune system, leaving you more susceptible to a bad cold or the flu. To stay healthy, try to get the recommended seven to eight hours of sleep each night. This will help keep your immune system in good shape. If you typically work late at work, or go out late a lot, try to make up for lost sleep with naps. If possible, take a 30 minute nap in the afternoon, which has been shown to decrease stress and offset the negative effects that sleep deprivation has on the immune system4 (National Sleep Foundation, 2019).

If your diet is lacking in the vitamins and nutrients mentioned, you can add a supplement to help bridge the gaps. There are also supplements that can help to balance your immune system. Look for one that contains plant sterols and sterolins in a ratio of 100:1, this has been clinically proven to help restore, strengthen, and balance your body’s immune system.

Keep your immune system strong by incorporating these healthy lifestyle habits and reap the benefits of vibrant health!

 

5 Signs You Have an Unhealthy Gut, and What You Can Do to Help it Heal

Posted on by Janus Baker

Why is it important to keep your gut healthy, you may ask? You may have heard that your gut is referred to as your body’s “second brain,” and with good reason.

Our brain and gut have an important connection. You may have experienced having a “gut feeling” about something or someone may have told you to trust your “gut instinct.” This mind-gut connection is not just a metaphor…our brain and gut are connected by an extensive network of neurons and a highway of chemicals and hormones that constantly provide feedback on whether you’re experiencing stress, whether you’re hungry, whether you’ve ingested a dangerous microbe, and more. This informational superhighway is called the brain-gut axis, and it provides constant updates on your body’s current state1 (Sonnenberg, 2015). For example, that sinking feeling you have in the pit of your stomach when you look at your credit card bill after a vacation is a clear example of the brain-gut connection. Your gut immediately knows when you’re stressed.

Gut health clearly matters…a lot. There are over 100 trillion bacteria in your body, and most are located in your intestines. What you eat determines what kind of bacteria enters your gut. This is why it is important to realize that what you eat can have a direct impact on your body and your gut health. The health of your gastrointestinal system is very important to you and your well-being. Largely responsible for the critical functions of the body’s digestive and immune systems, beneficial bacteria in your digestive system have the capability of affecting your body’s vitamin and mineral absorbency, hormone regulation, digestion, vitamin production, immune response, and ability to eliminate toxins, not to mention your overall mental health2 (Elerick, 2017).

Signs of An Unhealthy Gut

There are several signs to look for, that can alert you that you may have an unhealthy gut:

  1. Upset stomach: Stomach disturbances like gas, bloating, constipation, diarrhea, and heartburn can all be signs of an unhealthy gut. A balanced gut will have less difficulty processing food and eliminating waste.
  2. Unexplainable weight changes: Gaining or losing weight without making changes to your diet or exercise habits may be a sign of an unhealthy gut. An unbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat. Weight loss may be caused by small intestinal bacterial overgrowth, while weight gain may be caused by insulin resistance or the urge to overeat due to decreased nutrient absorption3 (Sethi, 2018).
  3. Sugar Cravings: A diet high in processed foods and added sugars can decrease the amount of good bacteria. This imbalance can cause increased sugar cravings, which can damage your gut even more. High amounts of sugar can also cause increased inflammation in the body.
  4. Sleep disturbances or constant fatigue: An unhealthy gut may contribute to sleep disturbances like insomnia, or just poor sleep in general, and all of this can slowly lead to chronic fatigue. The majority of your body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. So having an unhealthy gut can definitely affect your sleep.
  5. Food intolerance: Food intolerances result from your body being unable to properly digest certain foods. It is thought that food intolerances may be caused by poor quality of bacteria in the gut. This can lead to difficulty digesting “trigger” foods, and unpleasant symptoms like bloating and gas.

If you are experiencing some (or all) of the issues described above, fear not! There are many things you can do to get your gut health back on the right track, like: getting enough sleep, staying hydrated, working on lowering your stress levels, reassessing your diet and taking a quality probiotic. Taking a few positive steps can heal your gut and improve your overall wellbeing.

 

Best Practices for Buying, Taking and Storing Probiotics

Posted on by Janus Baker

When your microflora, or gut bacteria, becomes imbalanced, your health suffers. Probiotics are invaluable in replenishing and restoring microfloral balance.

WHY

If you’re looking for a reason to start taking probiotics, think about the last time you had to take antibiotics, and how terrible you felt afterwards. Yes, antibiotics can help clear up some nasty infections, but the problem with them is that, in addition to getting rid of the body’s infection and bad bacteria, they also get rid of the body’s good bacteria colonies. This is why antibiotics also come with an array of side effects, like nausea, diarrhea, and IBS. One of the biggest misconceptions is that you should wait until your antibiotics are finished before you take probiotics. People think that antibiotics will kill probiotics, which is true, but probiotics can ease the side effects of antibiotics. When taking both antibiotics and probiotics together, try to wait two hours after taking antibiotics, to take your probiotics1 (Robertson, 2017). Also, continue taking your probiotics even after you finish your round of antibiotics, to ensure their effects are out of your system. If you still need another reason to sway you, how about this: probiotics can help to prevent allergies! When probiotics are taken, studies show that they start to down-regulate the production of chemicals called cytokines, the inflammatory chemicals produced by the immune cells that cause most of the annoying and sometimes life-threatening symptoms related to allergies (Probiotics.com: http://bit.ly/2Ji99k8).

WHAT

To find a probiotic supplement that replenishes and restores microfloral balance, including your good bacteria, choose one that is:

Stable: Make sure the bacteria count is guaranteed through the product’s expiration date, not just at the time of manufacture.

Heat resistant: Probiotics should be stable at room temperature and heat resistant.

Suitable for travel: Look for a probiotic that has no refrigeration required so you can take your supplement with you wherever you are. It should be taken every day.

Packaged in glass: Find a probiotic that is packaged in glass to avoid deterioration. Plastic bottles can allow moisture in, which results in the destruction of live probiotic cells.

Dairy free: Make sure you find a dairy-free probiotic, since dairy by-products used in manufacturing can easily kill off helpful probiotic strains2 (Pedre, 2018).

Did you know that there are also some guidelines for when you should be taking your probiotic and even how you should store it?

WHEN

Let’s first take a look at when you should be taking your probiotic supplement. Should you take probiotics on an empty stomach or with food? Here is what we know:

  • In general, probiotics should be taken with food. There are very few strains of bacteria can withstand the harsh acidity of an empty stomach3 (Weber, 2004).
  • Food dilutes stomach acid to levels bacteria can withstand.
  • Fewer bacteria have been shown to survive in ‘fasted’ than in fed subjects.
  • Food enhances survival and growth of bacteria. Especially high fiber foods that help to feed bacteria.

HOW

Now, how should you store your probiotic? Let’s remember, probiotics are comprised of living organisms, and as such, they will survive longer when kept in a cool, dry, environment. Your kitchen or bathroom cabinet is a good spot. You may want to reconsider keeping your probiotics stored in your day-of-the-week pill organizer, because it could compromise how effective they are, if they are exposed to light, temperature changes, and humidity4 (Hannam, 2018).  Best practice is to only keep a few days of servings in a portable pill caddy at a time. Refill from the bottle stored in dry, cool, environment.

Some probiotics may need to be refrigerated, but if possible, try to find a probiotic that is “shelf-stable,” meaning they can be safely stored at room temperature and do not require refrigeration. Taking bottles in and out of the refrigerator exposes them to moisture condensation.

Probiotics are an investment in your health.  Choose the right one for you, and take care of it, and it will take care of you!

First Responders Respond Well to CoQ10 and Aged Garlic Extract

Posted on by Janus Baker

A double-blind, placebo-controlled study, which was conducted at the Los Angeles Biomedical Research Institute at Harbor-UCLA Medical Center, looked at the impact CoQ10 (ubiquinone) had on a group of firefighters at moderate risk of heart disease. All of the firefighters underwent testing using Cardiac CT, a revolutionary imaging technology that accurately measures coronary artery calcium deposits (CAC) and plaque buildup in the arteries. C-reactive protein—a marker of internal inflammation that may contribute to a higher risk of heart attack—was also measured.

Once their risk was determined, the firefighters were given either a placebo or a combination of 1,200 mg of Kyolic Aged Garlic Extract (AGE) and 120 mg of CoQ10 every day for 12 months. The UCLA researchers found that the firefighters taking the AGE/CoQ10 supplement had significantly less CAC in their arteries and lower CRP levels than those taking the placebo. And that translated to a lower risk of future cardiovascular issues.

Benefits of CoQ10

But the benefits of CoQ10 aren’t just reserved for firefighters or other people in highly stressful careers. Since both calcification and inflammation are hidden risk factors for heart attack and stroke, taking CoQ10 daily (especially when paired with AGE) is a smart and simple way to protect your cardiovascular system.

If you are taking statin drugs like Lipitor and Crestor to lower your cholesterol levels, you are probably familiar with coenzyme Q10, or more commonly known as CoQ10. This vitamin-like substance is found in every single cell in the body, where it provides the mitochondria with the energy it needs to function. In fact, CoQ10 is so important that your cells could not survive without it! It is particularly critical for creating cellular energy in tissues that make up energy-demanding organs like the heart, brain, liver, and kidneys.

CoQ10 is one of the most powerful and protective antioxidants against free radical damage, and without adequate levels, no vital organ or system can perform optimally. Perhaps CoQ10’s most critical role however, is to protect and create energy within the cells of the heart. Since these particular tissues demand an enormous amount of energy to function properly, you will find a greater concentration of CoQ10 in the heart than anywhere else in the body. It’s so important to our cardiovascular system that low levels are implicated in virtually every form of heart disease.

Different Forms of CoQ10

There are two forms of CoQ10: ubiquinone and ubiquinol. Ubiquinol, the active antioxidant form of CoQ10, is naturally made in the body from ubiquinone as needed. As we age, the body’s ability to accomplish this conversion declines. The use of statin drugs also reduces levels of both forms of CoQ10. Here’s why: Your liver creates most of your body’s supply of Coenzyme Q10 with the help of a special enzyme. By coincidence, your liver uses the very same enzyme – known in medical circles as HMG-CoA Reductase – to produce another, more familiar substance – cholesterol. Since CoQ10 and cholesterol are both triggered by HMG-Co Reductase, using one of the popular statin drugs lowers both substances.

While you can sidestep the natural conversion process with an ubiquinol supplement—an expensive option at best—most of the research on CoQ10’s benefits has been done using ubiquinone, which is the more stable form. But what about the foods we eat, are there any food sources that have CoQ10? You’re in luck! Food sources of CoQ10 include: fatty fish like trout, herring, sardines, vegetables like spinach, cauliflower and broccoli, fruits like oranges and strawberries, legumes like soybeans and lentils, and nuts and seeds like sesame seeds and pistachios. Add these foods to your diet for an all-natural way to boost your CoQ10. And if the CoQ10 “diet” isn’t really your thing, consider taking a CoQ10 supplement, and enjoy all of it’s free-radical fighting, cholesterol lowering, heart healthy benefits.

Podcast: What is Hypertension and What Supplement Can Help, with Dr. Hoffman and Jim LaValle

Posted on by Janus Baker

Yes, that is almost half of all adults in the United States (Heart.org, 2018). High blood pressure (hypertension) is a common but dangerous condition that occurs when your blood pressure increases to unhealthy levels.

On July 2, James LaValle joined Dr. Ronald Hoffman on his podcast to discuss the perils of hypertension/high blood pressure, and how these “silent epidemic’s” can be prevented. To listen to this two-part podcast, click here:

Spotlight on Hypertension, Part 1

Spotlight on Hypertension, Part 2

About James LaValle

Jim (James) LaValle, R.Ph., C.C.N, a nationally recognized clinical pharmacist, author, board-certified clinical nutritionist, and founder of Metabolic Code Enterprises, Inc. a web platform and practice solution enterprise, launching AIR Support and the Metabolic Code Assessment.

About Dr. Ronald Hoffman

Dr. Ronald Hoffman is one of New York’s pioneering Integrative Medicine practitioners. He obtained his MD from Albert Einstein College of Medicine, and has been practicing for 34 years. His radio program, Intelligent Medicine, is the longest-running physician-hosted health program on the air.

References

https://www.heart.org/en/news/2018/07/18/more-than-100-million-americans-have-high-blood-pressure-aha-says 

 

This article is for informational purposes only. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice.

Can Probiotics Help to Reduce Stress?

Posted on by Janus Baker

Scientists have coined a new term, called the “brain-gut axis.” It has been suggested that changes in intestinal bacteria may play a role in neuropsychiatric conditions like stress. The intestine actually has its own nervous system as it turns out, and it generates many of the same chemicals (neurotransmitters) that the brain generates, like serotonin. These neurotransmitters are very important to the gut; too many or too few may result in constipation or diarrhea. But before we dive deeper into this connection, first let’s take a closer look at this brain-gut connection.

Have you ever felt the feeling of “butterflies” in your stomach? You know, that fluttery feeling we sometimes get before a big test, a speech, a first date? Well, this sensation suggests that your brain and gut are connected in some way. Your gut may affect your brain health, and brain may affect your gut health, which is known as the brain-gut axis.

Brain Gut Connection

So how are they connected? Your gut contains 500 million neurons, which are connected to your brain through nerves in your nervous system. The vagus nerve is one of the biggest nerves connecting your gut and brain. It sends signals in both directions. For example, in animal studies, stress inhibits the signals sent through the vagus nerve and also causes gastrointestinal problems1 (Robertson, 2018). This shows that the vagus nerve is likely very important in the brain-gut axis and its role in stress.

Your gut and brain are also connected through chemicals called neurotransmitters, as mentioned above. The neurotransmitter serotonin, for example, contributes feelings of happiness, and also helps control the body’s internal clock2 (Pasricha, 2017). Many of these neurotransmitters are actually produced in your gut by the trillions of microbes living there. A lot of serotonin is produced in the gut as well. Your gut also produces another neurotransmitter called gamma-aminobutyric acid (GABA) which helps control feelings of fear and stress.

Did you know that your brain-gut axis is also connected through your immune system? Your gut and gut microbes control what is passed into the body and what is excreted, which plays a role in your body’s inflammation. There are a few foods and nutrients that are especially beneficial for the brain-gut axis, one of which is omega-3 fatty acids. These fats are found in high quantities in the human brain and have been shown to increase the good bacteria in the gut, and reduce the risk of brain disorders. Best sources of omega -3 fatty acids include oily fish, fortified eggs and chia seeds. Fermented foods are also helpful for the brain-gut axis, including yogurt, kefir, and sauerkraut, since they each contain healthy microbes like lactic acid, which can impact healthy brain activity.

How Probiotics Can Help

Some probiotics have been shown to improve symptoms of stress. One study of people with irritable bowel syndrome and anxiety showed that taking a probiotic containing Bifidobacterium longum for six weeks significantly improved symptoms3 (Bousvaros, 2017). Prebiotics can also play a role too. As a refresher, a prebiotic is a type of dietary fiber that feeds the friendly bacteria in your gut. This helps the gut bacteria produce nutrients for your colon cells and leads to a healthier digestive system. One study found that taking a prebiotic called galactooligosaccharides (GOS) for three weeks significantly reduced the amount of the stress hormone called cortisol.

All of the probiotics in the Kyo-Dophilus line, as a base, contain what we refer to as The Friendly Trio®, which are three biocompatible human bacterial strains (one of which is Bifidobacterium longum, discussed above) which have been the subject of many clinical studies that have documented the efficacy of these strains to support a healthy gut microbiome.*

Strengthen your brain-gut connection by incorporating a probiotic in your routine, and support healthy digestion, immune health, and even aid in stress relief!

Why Probiotics Are Important As You Age

Posted on by Janus Baker

Well it turns out, probiotics are even more important for this age group. Older adults have a much lower number of friendly bacteria and may also have more harmful bacteria in their intestines than younger adults. Some studies show that friendly bacteria levels in the gut of a typical over-60 year old senior is one thousandth of that of a younger adults. The elderly are much more likely to get gastrointestinal infections and bowel conditions.

Here’s What Happens As You Age

What’s more, as you age, your cellular immunity also declines. These are the white cells that are necessary for your ability to maintain healthy immune system. A study in New Zealand of seniors between the ages of 63-84 found that consumption of the probiotic strain Bifidobacterium lactis resulted in an increase in both the number and potency of white blood cells. In fact, the greatest improvement was seen in seniors with the worst immune system responses prior to the study1 (Mercola, 2012). The bottom line, while it may be “the golden years”, with aging comes an increased susceptibility to decreased gastrointestinal function, which could lead to diarrhea and other intestinal problems.

The microflora (thousands of microbes) in your gut plays an active role in a wide variety of conditions, and affects your health status throughout your life. These microbes in the lower intestinal tract help us digest food, fight harmful bacteria, and regulate the immune system. But sometimes an imbalance of microbes occurs, leading to diarrhea and other health problems. When the gut becomes unbalanced with unhealthy levels of specific bacteria, probiotics are vital to help restore this balance.

Probiotic Bacterial Strains That Can Help

But not all probiotics are the same, and different strains have different effects. Let’s take a look at the strain Lactobacillus gasseri. This strain is believed to offer specific health benefits either on its own, or in combination with other probiotic bacteria. In fact, a 2011 clinical study published in the journal Ulcers revealed that this bacterial strain exerted anti-inflammatory effects in the colon, which were beneficial to the reduction of IBS and other conditions.2 (Wong, 2019) Bifidodobacterium bifidum, on the other hand, is great for restoring intestinal bacteria, relieving constipation and certain types of diarrhea. Bifidobacterium longum has been shown to treat constipation, reduce inflammation associated with inflammatory bowel conditions, maintain healthy cholesterol levels already within normal ranges, and even reduce development of certain seasonal discomforts.3 (Livestrong, 2014)

If you’re looking for a probiotic supplement that contains all three of these strains of beneficial bacteria, consider the Kyo-Dophilus Fifty+ Probiotic, which can help boost your immune health and support not only healthy digestion but also your gut microbiome.*

 

 

Testosterone and Cardiovascular Health…Are They Related?

Posted on by Janus Baker

Research shows that for many men, testosterone levels may have a significant connection to heart health. Coincidence? Not according to studies conducted at the University of Sheffield, UK, that linked low testosterone to an uptick in heart issues. 1 If you are concerned about heart health, ask your doctor to check your testosterone levels.

Before we further dissect the relationship between testosterone and cardiovascular health, let’s take a couple steps back, and understand exactly what testosterone is and what it does. Testosterone is a hormone made in the testicles, and it helps in the formation of male sexual characteristics, and also plays a large role in maintaining muscle mass and healthy bone density. Healthy testosterone levels also fuel a man’s sex drive and a positive mental outlook.

All About Testosterone

Testosterone production starts to decline around age 30. 2 A blood test can pinpoint your exact testosterone levels, and can tell you if your testosterone falls within normal range, or is above or below average. If your testosterone levels are too low, there are some things you can do to help, such as testosterone therapy. Testosterone is actually available as an injection, a patch, a gel, or a dissolvable tablet.

Conditions such as disorders of the testicles or problems with the pituitary gland may cause low testosterone levels in men. Lowered testosterone also occurs as a normal result of aging and doesn’t always mean that something is wrong with you. In years past, doctors frequently prescribed testosterone for men without medical conditions who had low testosterone as a result of normal aging. But these days, the FDA recommends that added testosterone therapy shouldn’t be used for low levels as a result of normal aging.

A recent study published in the journal “The Aging Male” found an association between low serum testosterone and heart problems.3  Additionally, a study from the Intermountain Medical Center Heart Institute in Utah showed that testosterone therapy helped elderly men with low testosterone levels and pre-existing poor coronary artery conditions by reducing their risk of major cardiovascular events. The study showed that patients who had participated in testosterone therapy fared much better in heart-related events than non-testosterone therapy patients. Their research team studied just under 800 male patients between the ages of 58 and 78.4

Holistic Ways to Boost Testosterone

If testosterone medical therapy makes you uneasy, there are some alternative and holistic things to try. First and foremost, get enough sleep. Men produce most of their daily testosterone when they sleep. Set a regular bedtime and wake time, and watch the amount of caffeine you consume. If sleep apnea is a problem, seek professional help. Another tactic is to drink in moderation. Alcohol has been shown to lower testosterone levels and inhibit the release of nitric oxide. Limit yourself to two drinks per day. Lastly, get some exercise! Exercise naturally increases testosterone levels. Aim at getting at least 30 minutes of exercise daily. Doing what you enjoy, whether it’s going for a run, playing some basketball, or riding a bike, can help you stick with your fitness goals. Also, try and get some weight training in too. Studies have shown that compound weightlifting workouts increase your testosterone levels most of all. As a bonus, exercise effectively lovers stress levels and improves mood.

Now that fitness is covered, let’s talk healthy eating. Try adding some cooked veggies like spinach, asparagus, mushrooms, or peppers to your morning eggs for an antioxidant-rich, high-protein breakfast. Avoid processed foods that are high in sugar and carbohydrates if possible – even if they say they are “whole grain.” Try to eat at least one fresh salad each day that includes a variety of leafy greens and raw vegetables to make sure that you are getting enough circulatory-supporting nutrients.

If you would like to try the supplement route to enhance your testosterone levels, look for ones that contain a synergistic blend of clinically studied herbs and nutrients such as Maca, LongJack, and Codonopsis Lanceolata, that can work with your body to enhance testosterone levels safely and naturally.*

Practicing these healthy habits and adding a natural supplement may help you regain some of your youthful vitality, improve your cardiovascular health and enhance your overall wellbeing.*