Top 8 Foods to improve Men’s Health

 

  1. Walnuts

Walnut is great source plant source of omega-3 (alpha-linolenic acid, ALA) and omega-6 fatty acids. A clinical trial using walnut as interventional dietary modification in men between the age of 21-35 who live on westernized diet showed that daily consumption of walnut improves sperm vitality, motility, and morphology after 12 weeks1. In addition, walnut also improves endothelial function (lining of the blood vessels). The foods that increase blood vessels and expand the blood vessels help to improve erections.

 

  1. Watermelon

Watermelon is rich in citrulline which helps to alleviate erectile dysfunction. Citrulline is converted to arginine which boosts the production of nitric oxide. Nitric oxide is a potent blood vessels expender which help to increase oxygen delivery to muscles and penis. In 2 week study using watermelon supplementation shown that watermelon increases the NO concentration in the blood. In this study, the men were supplemented with 300 mL/day of a watermelon juice concentrate, which provided ∼3.4 g l-citrulline/day. The study found that watermelon juice supplementation increased baseline plasma NO and improved muscle oxygenation2. Latest review showed that L-Citrulline supplementation, but not acute ingestion, have shown to improve exercise performance in young healthy adults3.

 

  1. Peaches

Peaches are rich in antioxidant such Vitamin C. Vitamin C is an important vitamin to lower the concentration of your stress hormone (cortisol). The lower your cortisol level, the higher your testosterone level. Peaches also have been shown to be beneficial in improving sperm motility. Study in mice showed that peach gum polysaccharides are effective in protecting the spermatogenesis in mice with impaired reproduction system4.

 

  1. Oysters

Oysters are rich in zinc. Zinc is a vital nutrient in the normal reproductive function and for optimal testosterone production. If you have low testosterone level, make sure that your intake of zinc is increased. Normal level of testosterone is important to maintain strong erections. If you not into oysters, you can try crab, lobsters, nuts, beans and whole grains. Animal study showed that oyster supplementation in zinc-deficient mice can prevent reproductive defects from zinc deficiency5.

 

food forest blueberries raspberries

  1. Berry fruits

The term ‘berry fruits’ encompasses the so-called ‘soft fruits’, primarily strawberry, currants, gooseberry, blackberry, raspberry, blueberry, and cranberry. The bioactive compounds in berries are mainly phenolic compounds (phenolic acids, flavonoids, such as anthocyanins and flavonols, and tannins) and ascorbic acid. These compounds, either individually or combined, are responsible for various health benefits of berries. Berries are the best natural sources of antioxidant to counteract the negative effect of free radicals. It has been shown to have cardioprotective effect in preventing atherosclerosis, heart attacks, and erectile dysfunction.

 

  1. Green leafy vegetables

Vegetables are loaded with nutrients and also magnesium which play a vital role in dilating blood vessels to maintain a strong erection. Magnesium also helps to calm down stress and reduce the cortisol level. Daily intake of leafy vegetables has been shown to reduce the risk of developing cardiovascular diseases such as heart attacks and stroke6.

 

slice of eggs on cakes

  1. Egg Yolk

Egg yolk is rich in vitamin D which is an essential vitamin to maintain a normal level of testosterone level. Egg yolk also contains protein, folate, phosphorus, vitamin B12 and selenium which is essential to produce good quality semen. Do go for free-range eggs. The study showed that eggs laid by the hens that range freely and have higher exposure to ultraviolet sunlight produce eggs that higher in vitamin D content7.

 

  1. Dark Chocolate

The ancient Incas called it “the drink of the Gods.” The cocoa tree was given the name “Theobroma cocoa” by combining the Greek terms “theo” (meaning God) and “broma” (meaning drink). The Aztec Emperor Montezuma drank Theobroma cocoa in large quantities and described it as “The divine drink, which builds up resistance and fights fatigue”. Dark chocolate is rich in  good nutrients (ie. flavonoids) which shown to be beneficial for your heart. It also contain phenylethylamine which can stimulate production of endorphin and serotonin in the brain. Dark chocolate consumption have been shown to decrease the level of inflammation in men in response to acute psychosocial stress in a randomised controlled trial8.

 

References

  1. Robbins, W. A. et al. Walnuts Improve Semen Quality in Men Consuming a Western-Style Diet: Randomized Control Dietary Intervention Trial1. Biol. Reprod. 87, (2012).
  2. Bailey, S. J. et al. Two weeks of watermelon juice supplementation improves nitric oxide bioavailability but not endurance exercise performance in humans. Nitric Oxide 59, 10–20 (2016).
  3. Figueroa, A., Wong, A., Jaime, S. J. & Gonzales, J. U. Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance. Curr. Opin. Clin. Nutr. Metab. Care 20, 92–98 (2017).
  4. Qian, L., Wang, W., Song, J. & Chen, D. Peach gum polysaccharides improve the spermatogenesis of KKAy mice with impaired reproduction system. Am. J. Reprod. Immunol. 77, e12627 (2017).
  5. Matsuda, Y. & Watanabe, T. Effects of oyster extract on the reproductive function of zinc-deficient mice: bioavailability of zinc contained in oyster extract. Congenit. Anom. (Kyoto). 43, 271–9 (2003).
  6. Pollock, R. L. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc. Dis. 5, 204800401666143 (2016).
  7. Kühn, J., Schutkowski, A., Kluge, H., Hirche, F. & Stangl, G. I. Free-range farming: A natural alternative to produce vitamin D-enriched eggs. Nutrition 30, 481–484 (2014).
  8. Kuebler, U. et al. Dark chocolate attenuates intracellular pro-inflammatory reactivity to acute psychosocial stress in men: A randomized controlled trial. Brain. Behav. Immun. 57, 200–208 (2016).

 

Advertisements

Testosterone – How to empower your manhood.

What is testosterone?

Testosterone (T hormone) a sex-steroid hormone which is found in humans, as well as in other animals. The testicles primarily make testosterone in men. Women’s ovaries also make testosterone, though in much smaller amounts. Testosterone production starts to increase significantly during puberty and begins to dip after age 30 or so.

man standing on brown sand while holding black rope

Testosterone is most often associated with sex drive and plays a vital role in sperm production. But it also affects bone and muscle mass, the way men store fat in the body, and even red blood cell production.

What are the symptoms of low T-level?

Low levels of testosterone can produce various symptoms in men, including:

  • Reduced sex drive
  • Erectile dysfunction
  • Fatigue
  • Weight gain
  • Depression
  • Moodiness
  • Low self-esteem
  • poor growth of body hair
  • Osteoporosis or osteopenia (fragile bone due to lack of calcium and porosity of the bone)
  • Low testosterone can cause enlarged male breasts (gynecomastia).

The normal range of testosterone for men is between 250 and 1100 ng/dL for adult males, and between 8 and 60 ng/dL for adult females. You may ask your GP to check your T-level if experience most of the symptoms above as correcting the level of T-hormone will improve the symptoms.

adult beard businessman confidence

What are the foods that help to increase T-hormone?

  1. Salmon and Tuna – Rich in Vitamin D which is a vital hormone for testosterone production.
  2. Milk fortified with Vitamin D – Milk are great source of protein and calcium. The presence of vitamin D help the body absorb the calcium better in the gut.
  3. Egg Yolk – The yolk contain cholesterol and vitamin D which help to increase testosterone production by the testis.
  4. Oysters – Rich in mineral Zinc which essential for testosterone production and boost your libido.
  5. Shellfish (crab and lobster) – Also rich in Zinc.
  6. Red meat (beef) – A great source of zinc and beef liver is great source of vitamin D & A.
  7. Beans – Vegetarians options for vitamin D and zinc.

What are vitamins and supplement that I can take to increase or maintain normal T-level? 

person spreading hands against sun

  1. Vitamin D – No doubt is the most essential vitamin that you need to take. You can ask the doctor to check your vitamin D level if you are concerned that you may have low vitamin D level. Low vitamin D level is common in people who has low level of exposure to sunlight and low intake of foods in the vitamin D as described above. A study in Malaysian men showed that high level of vitamin D is positively associated with higher level of testosterone 1.
  2. L-arginine
  3. Zinc – increased dietary zinc intake can stimulate testosterone synthesis in men and maintain normal level of testosterone 2.
  4. Vitamin E & C – Dietary supplementation with vitamin E and vitamin C in combination prevents the oxidative inhibition of testosterone synthesis induced by arsenic trioxide in male mice 3.
  5. Probiotics – A study in rats discovered that male mice routinely consuming purified lactic acid bacteria originally isolated from human milk had larger testicles and increased serum testosterone levels compared to their age-matched controls4.

What are herbal supplement that i can take to increase my T-level?

  1. Malaysian ginseng (Tongkat Ali) – Eurycoma longifolia is considered natural alternative to testosterone replacement therapy and has been shown to restore serum testosterone levels and improving sexual health in men5.
  2. DHEA (Dehydroepiadrosterone)
  3. Tribulus alatus extracts – Animal study showed that extracts showed significant increase in the level of free serum testosterone in rats treated with Tribulus6.
  4. Pine bark extract –  A clinical study using complex plant extract (Prelox®, a formulation of pine bark extract and l-arginine aspartate) for treatment of ED, found that Prelox cause significant increase in testosterone level and effective for treatment of ED7.
  5. Yohimbe (Pausinystalia macroceras) – Study in rats showed that treatment with Pausinystalia associated with increased in testosterone  level and positive effects on sperm count and motility8.

What else I could do to increase my testosterone level?

blue and red superman print tank top shirt

  1. Exercise regularly – regular exercise known to increase T level. Regular exercise also reduce the adipose tissues (fat tissues) which associated with production of oestrogen which antagonist to testosterone
  2. Lift weight – Weight training was shown to stimulate production of the testosterone. Testosterone is produce to stimulate muscle growth and strengthen the bones.
  3. High intensity interval training (HIIT) – this exercise regime is also shown to increase the testosterone level.
  4. Get regular exposure to sunlight (between 30-45 min daily). A Dutch study showed that sun exposure still appeared to be the most important determinant of serum 25(OH)D (vitamin D) in older individuals, then followed by genes, and dietary vitamin D intake9.
  5. Have a good night sleep – Good quality of sleep is important for the body to have the time to repair the tissue and rejuvenate the body. During the sleep, the body produce the hormones necessary for the strong healthy body.
  6. Reduce the stress level – it’s important to manage your stress level as the production of testosterone is affected when the body is under constant stress.
  7. Avoid xenoestrogen chemicals  that can antagonise the production of T hormone which can be present in plastics, shampoos, gasoline, cows, toothpaste.
  8. Stored food in glassware and never, ever, ever heated food in plastic containers. Most modern plastics contain phthalates (xenoestrogen).
  9. Avoided exposure to pesticides and gasoline (xenoestrogen)
  10. Eat organic when possible.
  11. Use natural grooming products. Most grooming products these days contain parabens, another type of xenoestrogen.
  12. Avoid BPA. Studies suggest that BPA, a chemical that lines food cans and thermal printer paper, may reduce testosterone.
  13. HAVE more SEX! Sexual activity stimulate natural production of testosterone.

couple love bedroom kissing

 Resources

  1. Chin, K.-Y., Ima-Nirwana, S. & Wan Ngah, W. Z. Vitamin D is significantly associated with total testosterone and sex hormone-binding globulin in Malaysian men. Aging Male 18, 175–179 (2015).
  2. Prasad, A. S., Mantzoros, C. S., Beck, F. W., Hess, J. W. & Brewer, G. J. Zinc status and serum testosterone levels of healthy adults. Nutrition 12, 344–8 (1996).
  3. El-Shenawy, N. S., AL-Harbi, M. S. & Hamza, R. Z. Effect of vitamin E and selenium separately and in combination on biochemical, immunological and histological changes induced by sodium azide in male mice. Exp. Toxicol. Pathol. 67, 65–76 (2015).
  4. Poutahidis, T. et al. Probiotic Microbes Sustain Youthful Serum Testosterone Levels and Testicular Size in Aging Mice. PLoS One 9, e84877 (2014).
  5. George, A. & Henkel, R. Phytoandrogenic properties of Eurycoma longifolia as natural alternative to testosterone replacement therapy. Andrologia 46, 708–721 (2014).
  6. El-Tantawy, W. H., Temraz, A. & El-Gindi, O. D. Free serum testosterone level in male rats treated with Tribulus alatus extracts. Int. Braz J Urol 33, 554-8; discussion 558-9
  7. Ledda, A., Belcaro, G., Cesarone, M. R., Dugall, M. & Schönlau, F. Investigation of a complex plant extract for mild to moderate erectile dysfunction in a randomized, double-blind, placebo-controlled, parallel-arm study. BJU Int. 106, 1030–1033 (2010).
  8. Ikebuaso, A. D., Yama, O. E., Duru, F. I. O. & Oyebadejo, S. A. Experimental Testicular Torsion in a Rat Model: Effects of Treatment with Pausinystalia macroceras on Testis Functions. J. Reprod. Infertil. 13, 218–24 (2012).
  9. Brouwer-Brolsma, E. M. et al. Relative importance of summer sun exposure, vitamin D intake, and genes to vitamin D status in Dutch older adults: The B-PROOF study. J. Steroid Biochem. Mol. Biol. 164, 168–176 (2016).