Body Fitness Health

Sunday, August 12, 2012

[AlternativeAnswers] Men's Health Week: Testosterone Boosters

Good Morning!

Men's Health Week: Testosterone Boosters

In men, symptoms of low testosterone may show as signs of hormonal issues such
as changes in hair growth or sexual function. The quality, quantity, morphology
and motility of a man's sperm is also looked at.

Physical examination and routine laboratory tests for men include:

1. Hormone testing: a blood test is done to determine the level of testosterone
and other male hormones.

2. Physical examination: includes the genitals and questions about medical
history, illnesses and disabilities, medications and sexual habits.

3. Semen analysis: is the most important test for men. Your doctor will ask for
one or more semen samples. The laboratory determines the number of sperm present
and any abnormalities in the morphology and motility of the sperm. Sperm counts
can fluctuate from one sample to the next.

4. Ultrasound: a transrectal and scrotal ultrasound can help the doctor look for
evidence of conditions such as retrograde ejaculation and ejaculatory duct
obstruction.

Factors that may decrease sperm:
Illness
Excessive Caffeine
Stress
Excessive alcohol consumption
Street and certain Prescription Drugs
Some over the counter medications
Injury to the testicles
Blockage in the Vas Deferens
Excessive Heat to the testicles
Vitamin Deficiencies
Varicocele:a varicose enlargement of the veins of the spermatic cord that may
cause infertility through a significant decrease in the quality and quantity of
the sperm.

Normal Semen Values
Volume (mL) 2.0
Sperm Concentration (million/mL) 20
Motility (%) 50
Forward Progression (0-4) 3
Normal Morphology (%) (WHO) 30
Normal Morphology (%) (Strict) 14
Total Sperm Count (million) 40
Total Motile Sperm (million) 20
Total Functional Sperm (million) 6

This is a glossary of terms your doctor may talk about or will show you on lab
test results:
Aspermia: No semen ejaculated
Hematospermia: Blood present in semen
Leucocytospermia: White blood cells present in semen
Azoospermia: No spermatozoa found in semen
Normozoospermia: Normal semen parameters
Oligozoospermia: Low sperm concentration
Asthenozoospermia: Poor motility and/or forward progression
Teratozoospermia: Reduced percentage of morphologicall normal sperm
Necrozoospermia: No live sperm in semen
Globozoospermia: Round headed acrosome-less sperm

A variety of factors can result in low testosterone, including infertility in
men. Approximately 25% of infertility is directly due to the male partner. Low
sperm count or anatomical abnormalities are often the two main reasons for male
issues.

Several other factors can contribute to this including exposure to excessive
heat or fever, radiation, toxins, alcohol consumption or acute injury or
testicular injury. Anatomical abnormalities such as an endocrine disorders or
varicocele, a diluted vein of the spermatic cord can also cause a problem.
Varicocele can be treated successfully with surgery. Environmental exposures,
smoking, and use of recreational drugs (e.g., marijuana, cocaine, hashish) may
reduce sperm count or cause abnormal sperm morphology. If there are no
anatomical abnormalities then here are ways to improve sperm:

1. Reduce Your Heat: Men with low sperm counts are often advised to optimize the
temperature of the testes as sperm production is slightly lower than body
temperature. This is the reason why the testes hang away from the body in the
scrotum. Remedy this by wearing looser fitting shorts instead of bikini-style
underwear. Other ways to reduce heat include keeping your laptop on a table top
or cushion. Do not use your lap top directly in your lap and avoid over use of
hot tubs and steam .

2. Drink Less Alcohol : Excess alcohol consumption is associated with a decrease
in the percentage of normal sperm.

3. Eat More Organic: A study done with members of the Organic Farmers's
Association suggesting that organically grown foods may enhance sperm count.
Sperm count was more than twice as high in these men as in a control group of
workers.

4. Get Acupuncture: Acupuncture was used on 28 men twice a week for 5 weeks and
compared to men who received no treatment. Following acupuncture, a
statistically significant increase in the percentage and number of sperm in the
total ejaculate was observed (in comparison with controls), with improvements in
the shape. Also progressive motility in ejaculate increased from 44.5% to 55%
following acupuncture treatment.

5. Take Your Supplements:

This is one of my favorite perscriptions I give my male patients. These three
supplements are only natural. One is plant based, the other is a natural steroid
hormone produced by the adrenal glands and the third is an omega fatty acid.
They must be taken together, twice a day for 30 days. The results will be so
great that you will want to continue this protocol, but I would only recommend
doing this only 6 months apart (twice a year).

1. DIM (diindolylmethane) is a plant compound called an indole and has been
shown to help regulate and promote a more efficient metabolism of estrogen, and
an optimal ratio of estrogen metabolites. DIM balances estrogen levels,
promoting health and well-being. This powerful phytonutrient is found in
broccoli, cauliflower, cabbage and brussels sprouts, unlike other phytonutrients
like soy isoflavones, has no hormonal properties in itself.

2. Dehydroepiandrosterone (DHEA) is a natural steroid hormone, one of the
hormones produced by the adrenal glands. After being secreted by the adrenal
glands, it circulates in the bloodstream as DHEA-sulfate (DHEAS) and is
converted as needed into other hormones. DHEA is chemically similar to
testosterone and estrogen and is easily converted into those hormones. DHEA
production peaks in early adulthood and declines in production with age in both
men and women. Therefore, many diseases which correlate with age also correlate
with low levels of DHEA production. Standard dosage is 100 mg twice a day.

3. Fish Oil: Take 2,000 mg of rich, omega 3 fish oil, in doses of 1,000 mg,
twice a day.

To increase testosterone levels, consider taking DHEA 100 mg in divided dosage
(50 mg, twice a day) with DIM-plus 60 capsule size (one capsule, twice a day for
a total of 100 mg) for a total of two capsules per day along with a "good fat"
such as flaxseed or fish oil 1,000 mg, twice a day (2,000 mg total per day).

Another favorite combination of supplements I recommend for long term use are my
Male Performance formula. Take this all natural herbal combination, two pills,
twice a day. Along with this, take 2,000 mg of L-Arginine (one of the best male
amino acids) in divided doses (1,000 mg), twice a day. (Take up to 3 months at a
time. Take a break for a month and then go back on the 3 month regime.)

Vitamin C research suggests it may prevent sperm from "clumping" together and
that it increases sperm count. Superoxide dismutase and glutathione - research
shows that these and other antioxidants may improve sperm quality. Dose: 1,000
mg twice a day.

Vitamin E supplementation with this antioxidant has been shown to increase sperm
motility and to enhance the ability of the sperm to penetrate the egg in
test-tube studies. Dose: 400 IU daily. Talk to your doctor prior to starting
Vitamin E, particularly if you are currently taking aspirin or other blood
thinners.

Selenium: Dose: 200 mcg daily. Improves sperm motility.

Coenzyme Q10: Take 10 mg daily. Increases sperm count and motility.

Zinc is an essential nutrient for proper sperm production. A deficiency may
result in lowered testosterone levels.. The usual recommended dosage of zinc is
about 15 to 30 mg daily, coupled with 1 mg of copper for balance. Too much zinc
can be toxic. Do not exceed a dose of 15 to 30 mg daily This mineral is found in
great amounts in the outer layer of sperm and plays an important role in the
production of the hormone testosterone.

Vitamin B12: Take 1000 mcg daily. A B-12 deficiency reduces sperm motility and
sperm count. Even if no deficiency exists, B-12 supplementation may help men
with a sperm count of less than 20 million per milliliter or a motility rate of
less than 50% Zinc and B Vitamins (B6, B12, and folic acid) are critical
nutrients in the male reproductive system for proper hormone metabolism, sperm
formation and motility.

L-Arginine (Kidney Yang tonic) especially enhance sperm count. Studies indicate
that this amino acid may improve sperm motility. Take 4 gr daily. Needed to
produce sperm. If the sperm count is below 10 million per ml, arginine probably
will not provide any benefit.

L-Carnitine (Yin and Blood tonic) especially enhance sperm count. Researchers
have found that L-carnitine is found in much greater amounts in sperm tissues
than other cells. Preliminary studies suggest that L-carnitine and
acetyl-L-carnitine may be able to stimulate sperm motility in certain
situations. The role of L-carnitine on sperm maturation and sperm quality
however, is still unclear. Several clinical studies have evaluated the effect of
L-carnitine on men with a low sperm count, a reduction/loss in sperm movement,
or men with both conditions. These studies have evaluated only small numbers of
men who took oral carnitine supplements for varying lengths of time. Some
patients enrolled in these studies experienced increased sperm counts and/or
increased sperm motility. Take 3-4 grams daily. Required for normal sperm
function.

Flaxseed oil: Take 1 tbsp daily. Is a source of essential fatty acids.

Fish Oil: Take 2,000 mg of rich, omega 3 fish oil, in doses of 1,000 mg, twice a
day.

Ginseng: increases production of testosterone and helps with sperm production.
Avoid if you have high blood pressure or Yin deficiency (with heat signs).

The Problem with Low Motility and Morphology

Guaifenesin (natural source is Beechwood) can improve motility by thinning out
the semen allowing for sperm to swim up stream easier. Vitamin C and Zinc can
also help.

If your morphology is less than 30%, consider Pycnogenol is the patented trade
name for a water extract of the bark of the French maritime pine ( Pinus
pinaster ssp. atlantica ), which is grown in coastal south-west France.
Pycnogenol contains oligomeric proanthocyanidins (OPCs) as well as several other
bioflavonoids. Preliminary human data suggests that supplementation of
Pycnogenol may lower glucose levels and improve endothelial function.

Nutrition

The importance of a healthy diet cannot be overstated. Our amazing machine, the
reproductive system requires the proper vitamins and minerals. Nutritional
deficiencies can impair hormone function, inhibit sperm production, and
contribute to the production of abnormal sperm. If you can not muster up the
ability to get on a routine and eat a diet rich in green vegetables and colorful
fruits, then at the very least, take a good multi-vitamin daily!

Include consumption of legumes and soy (which are a high in phytoestrogens and
phytosterols).

Eat a natural foods diet that focuses on fresh vegetables, fruits, whole grains,
fish, poultry, legumes, nuts, and seeds. No celery or cucumbers.

Drink 1/2 of body weight in ounces of water daily (e.g., a 150 lb man would
drink 75 oz of water).

Pumpkin seeds are naturally high in zinc and essential fatty acids, as well as
olive oil, which are vital to healthy functioning of the male reproductive
system.

Eat 1/4 to 1/2 cup a day of pumpkin seeds to help maintain a healthy
reproductive system.

Avoid excessive environmental estrogen and dietary sources of free radicals
including saturated fats, hydrogenated oils and trans fatty acids.

Anti-hypertensives, anti-neoplastics and anti-inflammatory drugs, can impair
sperm production.

Eliminate processed and refined foods (e.g., white flour), junk food, sugars,
alcohol, and caffeine.

Andrew Pacholyk, MS. L.Ac
http://www.peacefulmind.com/men.htm
Therapies for healing
mind, body, spirit

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[AlternativeAnswers] Men's Health Week: Erectile Dysfunction (ED)

Good Morning!

Men's Health Week: Erectile Dysfunction (ED)

The term erectile dysfunction covers a range of disorders, but usually refers to
the inability to obtain an adequate erection for satisfactory sexual activity.

More common in men older than 65, it can occur at any age. As men age, it is
normal to experience changes in erectile function. Erections may take longer to
develop, may not be as rigid or may require more direct stimulation to be
achieved. An occasional episode of erectile dysfunction happens to most men and
is normal. Men may also notice that orgasms are less intense, the volume of
semen is reduced and recovery time takes longer.

Erectile dysfunction (ED) may not only be a sign of a physical problems but
there is often an emotional problem that must be addressed. Symptoms for ED
include: occasional inability to obtain a full erection, inability to maintain
an erection throughout intercourse and/or complete inability to achieve an
erection.

When ED proves to be a pattern or a persistent problem, it can interfere with a
man's self-image as well as his and his partner's sexual life. Stress is a major
player that can knock you down a few notches and ways of managing that stress
must be taken seriously. Making sure you maintain good blood flow is one of the
most important things you should be aware of as you age. Therefore, ED is
categorized into two separate root causes:

Physical causes for ED may include:
1. Nerve damage from longstanding diabetes (diabetic neuropathy)
2. Cardiovascular disorders affecting the blood supply to the pelvis
3. Certain prescription medications
4. Operations for cancer of the prostate
5. Fractures that injure the spinal cord
6. Multiple sclerosis
7. Hormonal disorders
8. Alcoholism and other forms of drug abuse
9. The first signs of an underlying medical problem.

Long term diseases of the lungs, liver, kidneys, heart, nerves, arteries or
veins can lead to impotence. So can endocrine system disorders, particularly
diabetes. In some men, erectile dysfunction may be caused by low levels of the
hormone testosterone (male hypogonadism).The accumulation of deposits (plaques)
in the arteries (atherosclerosis) also can prevent adequate blood from entering
the penis. In fact, the penis and the strength of the erection is the male
barometer of his overall health.

Psychological causes for ED may include:
1. Stress, anxiety and fatigue.
2. Impotence is also an occasional side effect of psychological problems such as
depression.
3. Negative feelings such as feelings that you express toward your sexual
partner or that are expressed by your sexual partner (resentment, hostility or
lack of interest) also can be a factor in erectile dysfunction.
4. Low self-esteem, a feeling of inadequacy or insecurity about a situation.

The physical and nonphysical causes of erectile dysfunction commonly interact.
For instance, a minor physical problem that slows sexual response may cause
anxiety about attaining an erection. Then the anxiety can worsen your erectile
dysfunction.

There are three steps to a normal erection:
1. Arousal is the first step, which men achieve from the senses of sight, touch,
hearing and smell, and from thoughts themselves.
2. The Nervous System Response occurs when the brain communicates the sexual
excitement to the body's nervous system, which activates increased blood flow to
the penis.
3. The Blood Vessel Response is an actual relaxing action that occurs in the
blood vessels that supply the penis, (not excitement) allowing more blood to
flow into the urethra, which produces the erection. If something affects any of
these factors or the delicate balance among them, erectile dysfunction can
result.

Top 10 Ways to Keep It Up

1. Limit or avoid the use of alcohol and other similar drugs.

2. Stop smoking.

3. Exercise regularly. Do both muscle strengthening and cardio.

4. Reduce stress.

5. Get enough sleep.

6. Deal with anxiety or depression.

7. Loss Weight. Avoid fatty foods and cut back on portion size.

8. Follow the guidelines for good arterial health.

9. Seek counseling for yourself or with your partner.

10. See your doctor for regular checkups and medical screening tests.

Andrew Pacholyk, MS. L.Ac
http://www.peacefulmind.com/men.htm
Therapies for healing
mind, body, spirit

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[AlternativeAnswers] Men's Health Week: Maintaining/Building Muscle Mass

Good Morning!

Men's Health Week: Maintaining/Building Muscle Mass

Men's bodies are at their physical prime in their early 20's through late 30's.
As we age, appropriately, we start loosing muscle mass as muscles begin to
atrophy. Even if we maintain a certain weight, as we age, the muscle mass can be
off set by fat cells. It is widely believed that between the ages of 40 and 60
an average man loses 35% of muscle mass due to the drop in hormone levels
namely, testosterone. Compounding this situation is the fact that each year
after a man turns 40 his metabolism slows by 2%. This coupled with less exercise
and overeating all add up to more fat cells and less muscle.

Building and maintaining muscle mass works best when you put into practice a
combination of tips.

1. Resistance Training: weight resistance is very important, include regular
weight training. Building muscle mass requires the process of breaking down,
building and recovery of the muscles in order for them to grow. Resistance is
essential for making a muscle stronger. When a muscle has to work against a load
placed on it, it adapts to the stress by creating new muscle fibers and making
neurological changes that ultimately make it stronger. Muscles respond to
virtually anything that offers resistance. No matter what your age!

A regime of 8 - 12 reps for 3 sets of one exercise is recommended. The amount of
weight you lift will vary per workout... and that's ok. What is more important
is that you should lift enough weight to challenge your muscles. To do this,
lift enough weight to only squeeze out 8 - 12 reps. If you can do more, your
weight is too light. If you can not even do 8 reps, your weight is too heavy.
Your reps should decrease with each of your 3 sets for that exercise. Another
words, your first set, you will probably be able to do 12 reps. With the next
two sets, your reps should decrease back to the 8 to 10 reps, due to muscle
failure. You may need to add more weight for your second or third set.

The muscles now need to repair and recover.

2. Stretching: is a great tension reducer. Just as there are different types of
flexibility, there are also different types of stretching. Stretches are either
dynamic (meaning they involve motion) or static (meaning they involve no
motion). Dynamic stretches affect dynamic flexibility and static stretches
affect static flexibility (and dynamic flexibility to some degree).

When done properly, stretching can do more than just increase flexibility.
Benefits of stretching include:

*enhanced physical fitness
*enhanced ability to learn and perform skilled movements
*increased mental and physical relaxation
*enhanced development of body awareness
*reduced risk of injury to joints, muscles, and tendons
*reduced muscular soreness
*reduced muscular tension
*increased suppleness due to stimulation of the production of chemicals which,
lubricate connective tissues
*reduced severity of painful blood stagnation or injury in males

3. Cardio and Muscle Mass: Cardio work is great for the heart and burns
calories. So it is important to look at your goals. Since we are talking about
maintaining muscle mass, (not getting lean or building mass and staying lean) I
will focus on maintaining mass.

For maintaining/building mass, you must do weight lifting and cardio on
different days. When you want to maintain and/or maximize muscle growth, divide
your weight workouts into 2 to 3 body parts per workout session. Lift three days
a week. Cardio should be done only 2-3 times per week, as excess cardio works
against your goal. Recovery days from the weights are important to take. Do your
cardio on your days off from weight lifting. It is believed that by doing
excessive cardiovascular exercises, like the treadmill or exercise bike, will
decrease muscle mass. For maintaining muscle mass, maintain a slower speed and a
higher incline on your cardio equipment.

4. Nutrition: maintaining and/or increasing muscle mass through resistance
training requires adequate calorie intake. Protein is key. Protein is found in
large amounts in the body. Proteins are the main building blocks in our system
and the primary make-up of most of our cells. Proteins are a much slower and
longer-lasting source of energy than carbohydrates. Proteins help maintain
proper acid-alkali balance in our bodies and are needed for the maintenance of
our muscle, connective tissue, and skin.

When you are exercising eating protein becomes even more important. As the
muscles need protein to grow, therefore, it is important to eat at least 1g of
protein per pound of body weight. Additionally, it is a good idea to have a
protein-rich snack after your weight training workout.

Eating at least 5 times a day is not only important for maintaining muscle mass
but for keeping your metabolism at an optimum level. Small, frequent meals helps
maintain, strengthen and tonify muscle.

Eat a portion of carbohydrates and a portion of protein every meal. Exercise
expert, Bob Cooper, through his research has found that what people need is
"carbohydrate management, not carbohydrate elimination". He suggests that by
reducing carbohydrates by 20% of daily needs and within 48 hours replenishing
the glycogen in the muscle by eating 100% of daily carbohydrate requirements,
this will allow for fat loss, without muscle loss.

Eat fish 3-4 times a week for the essential oils. Omega 3s from fish oil can
enhance the conversion of food protein to muscle protein. 1,000 mg of high
quality fish oil (high amounts of DHA and EPA) twice a day (total of 2,000 mg)
is necessary for regulating hormone levels.

Consider making healthy choices such as organic vegetables and fruits, as well
as, dairy and meats from livestock raised without hormones. It is important to
avoid hormone-altering toxic chemicals that disrupt testosterone levels and make
your body work even harder to maintain balance. Wash vegetables and fruits well.

Drink 6-8 glasses of water everyday.

Most people do not get their required daily allowance of vitamins and minerals
from food. I highly recommend taking a good quality (preferably organic)
multivitamin everyday.

As far as additional supplements go, there are two I would recommend you try. I
have based this information on my past experiences with these supplements, as
well as what I see in my male patients who work with these supplements.

Creatine is produced naturally in the human body from amino acids such as
L-arginine, glycine, and L-methionine. It is primarily producred in the kidneys
and liver. It is transported in the blood for use by the muscles. Approximately
95% of the human body's total creatine is found in skeletal muscle. Since
creatine is manufactured in the human body it is not an essential nutrient.
approximately half of stored creatine originates from food (mainly from meat). A
study, involving 18 vegetarians and 24 non-vegetarians, on the effect of
creatine in vegetarians showed that total creatine was significantly lower than
in non-vegetarians. Since vegetables do not represent the primary source of
creatine, vegetarians can be expected to show lower levels of directly derived
muscle creatine.

In my 20's and 30's, when I first did creatine, you had to do a week of
"loading" creatine into the muscles 3 times a day for a week, then pull back to
1-2 servings a day. Now, because of the breakthroughs in chemistry, the
discovery of many types of creatine make it possible to simply skip the loading
process for a week and start at a dose of 1-2 servings per day. Extensive
research over the last decade has shown that oral creatine supplementation at a
rate of 5 to 20 grams per day appears to be very safe and largely devoid of
adverse side-effects, while at the same time effectively improving the
physiological response to resistance exercise, increasing the maximal force
production of muscles in both men and women.

My other suggestion, which I have personally found amazing results with, is HMB.
â-Hydroxy â-methylbutyric acid (HMB) is a metabolite of the essential amino acid
leucine. It plays a role in protein synthesis and has been shown to increase
muscle mass and decrease muscle breakdown. HMB is used for increasing the
benefits from weight training and exercise. It was discovered in pigs, and small
quantities can also be found in grapefruit, alfalfa, and catfish.

Well-controlled scientific studies have found increases in muscle mass and
decreases in body fat in 70 year old men. It has helped patients with chronic
obstructive pulmonary disease and for treating diseases of the heart and blood
vessels (cardiovascular disease), high cholesterol, and high blood pressure.

In combination with the amino acids l-arginine and glutamine, HMB is also used
for treating weight loss, weakness, muscle wasting and diarrhea in people with
HIV or AIDS (AIDS-related wasting) and with cancer and trauma victims with
severe injuries.

Doses in research studies have been 1.5 to 3.0 grams per day, usually divided
into 2-3 doses. Three grams of HMB per day helps muscles combat protein
breakdown, assist in muscle repair and support increased endurance.

3. Sleep: is absolutely an essential component keeping that muscle mass. It is
also the secret for staying young, energetic and healthy. Good quality sleep is
imperative for the the body to repair itself. The body slows down considerably
as we sleep in order to rejuvenate and regulate hormone levels. The release of
natural HGH (human growth hormone), assists the body in the development of
muscle mass. Studies have shown that natural growth hormone is produced during
the late REM cycles of sleep. Therefore, a good nights rest will keep HGH
production at optimum levels.

Exercise is also a good remedy for sleep. Exercise exhausts the muscles and the
mind and can help us have a greater night's sleep. Be sure to exercise in the
morning or afternoon. Exercise stimulates the body and exercise or strenuous
activity before bed may make falling asleep more difficult.

4. Acceptance: is the last part of the puzzle that is important to grasp. The
ego body is telling us we want to be young and beautiful forever and always look
and feel like we did in our 20's and 30's. The truth may be hard to accept
sometimes, but changing the way we look at ourselves is the key to feeling good
about who we are as we age. This is the part of the journey we call "our life".
Accepting who we are as we gracefully age is accepting ourselves with "great
potential".

Maintaining and/or building muscle mass as we age is not an impossible task. It
is a matter of taking control of our situation and achieving our goal through
diligents and basic discipline.

Andrew Pacholyk, MS, L.Ac
http://www.peacefulmind.com/men.htm
Therapies for healing
mind, body, spirit

References

1. http://www.ohio.edu/research/communications/

2. http://www.buckinstitute.org/theInstitute/news.asp?id=26

3. http://www.eurekalert.org/pub_releases/2008-02/bu-tm020408.php

4. http://www.marksdailyapple.com/muscle-aging/

5. The Fat Loss Coach by Charles Remington

6. http://www.webmd.com/vitamins-supplements/YDROXYMETHYLBUTYRATE

7. "Are you doing too much cardio? How to balance aerobic exercise and weight
training to meet your fitness goals" by Bob Cooper.