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Foods to Support Testosterone Production

TestosteroneMisoSoup
June is Men’s Health Month, so let’s talk about an important hormone that’s on the top of many men’s minds: testosterone. Commonly known as the male sex hormone (though women produce small amounts as well), testosterone is responsible for sperm production, sex drive, bone mass, muscle size and strength and more—all things you (and the women in your life) care about. Levels of circulating testosterone in your blood begin to fall after the age of 30.
Low serum testosterone levels are correlated with a lower desire for sex, diminished erectile quality, fatigue, mood imbalances, decreased muscular mass and increased abdominal fat.
Aging is rough and reduced testosterone levels just make it rougher. A trip to the doctor’s office will reveal if you have low testosterone and there are several treatment options available if your levels fall critically low.
The best thing you can do to be proactive about your testosterone level is to keep up your healthy lifestyle. Getting adequate sleep, maintaining a healthy weight, exercising and reducing stress all help to support testosterone levels. Beyond making sure that you eating enough calories, macro and micronutrients to support your level of activity, adding more of the foods below to your diet can also help to support healthy testosterone levels. (And no, ladies, eating these foods below you won’t start sprouting chest hair or dropping several vocal octaves—your body won’t use these foods to produce testosterone because of your hormonal chemistry).
 

Zinc-rich Foods

Zinc is an essential mineral found in every single cell of your body. It stimulates the activity of over 100 enzymes and is essential for testosterone production. In the standard American diet, red meat and poultry provide the majority of zinc. Phytates from whole grains and legumes reduce zinc absorption, so if you’re eating a mostly plant-based diet, zinc is a mineral to make sure you’re getting enough of.1 Adult men should aim to get 11mg of zinc a day. If you eat an exclusively plant-based diet you may require as much as 16mg a day.2
 
Plant-based sources of zinc3:

  • Wheat germ (3.5mg per ¼ cup)
  • Sesame seeds (2mg per ounce)
  • Pumpkin seeds (2mg per ¼ cup)
  • Crimini mushrooms (1mg per cup)
  • Miso (1mg per 2 Tbsp)
  • Maple syrup (1mg per ¼ cup)
  • Chickpeas (1.3mg per ½ cup)
  • Almonds (1 mg per ounce)

 
Soaking beans, grains and seeds in water for several hours before cooking them as well as sprouting can increase the bio-availability of zinc in plant-based foods.2 For a zinc-rich meal make Mushroom Miso Soup, followed by a protein-rich salad stacked with spinach, shelled hemp seeds, sesame seeds and pumpkin seeds, followed by a dessert of raw chocolate.
 

Vitamin-D Rich Foods

Preliminary research suggests that vitamin D deficiency is correlated with low testosterone levels in the blood.4 Your body can naturally produce vitamin D by getting 5 to 10 minutes a day of direct sunlight.
 
Plant-based sources of vitamin D:

  • White, kidney and black beans (sources of both vitamin D and zinc)
  • UV-exposed Mushrooms
  • Supplements
  • Healthy Fats e.g. Omegas

 
Cutting fat from your diet can decrease your testosterone levels, since hormones require dietary fat to be produced.5,6 So don’t skimp on your healthy fats!
 
Plant-based sources of healthy fats:

  • Avocados
  • Nuts
  • Seeds (chia seeds, sacha inchi seeds, hemp seeds in particular)
  • Cold-pressed oils
  • Coconut oil

 
Eating these foods, maintaining a healthy weight, exercising regularly, catching enough ZZZs and managing stress levels is important keep up healthy testosterone levels as you age. If you’re concerned about your testosterone levels, book an appointment at your doctor’s office and keep prioritizing your health!
 
How are you making your health better during Men’s Health Month?
 
References :

  1. Mahan LK, Escott-Stump S. (2008). Krause’s Food & Nutrition Therapy. Saunders Elsevier. 12th ed.
  2. National Institute for Health. (2013). Fact Sheet for Health Professionals: Zinc. Accessed on 6/4/15 from: http://ods.od.nih.gov/factsheets/Zinc-HealthProfessional.
  3. United States Department of Agriculture. National Nutrient Database for Standard Reference. http://ndb.nal.usda.gov/ndb/food
  4. Lee DM (2012). Association of hypogonadism with vitamin D status: the European Male Ageing Study. European Journal of Endocrinology. Accessed on 6/4/15 from: http://eje-online.org/content/166/1/77.full.pdf+html
  5. Wang C (2005). Low-fat high-fiber diet decreased serum and urine androgens in men. Journal of Clinical Endocrinology and Metabolism. 90(6):3550-9
  6. Dorgan JF (1996). Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study. American Journal of Clinical Nutrition. 64(6):850-5. Accessed on 6/4/15 from: http://ajcn.nutrition.org/content/64/6/850.long

 

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Essential Fatty Acids and Vitamin D

The art of functional medicine involves being able to spot key nutritional deficiencies and addressing them appropriately. As a clinician, I find that essential fatty acid and vitamin D deficiencies are two of the most common issues that are plaguing people’s health.
I was quite surprised when I first had this test done that despite a diet rich in healthy fats, I was still deficient in essential fats. Post-testing after using high doses of EPA/DHA and GLA showed that I had returned to sufficient levels. Since then, I have found the appropriate dosage I need for optimal cellular sufficiency.
Fatty Acid, Bloodspot
The Bloodspot Fatty Acid Profile measures key Omega-3 and Omega-6 fatty acids and determines key signs to establish your ideal balance. Trans fatty acids—the “bad” oils in processed foods—are also measured. Individual fatty acids are measured as a percent of the total measurable fatty acids.
Fatty acids are the fats we obtain from our diet. They may be monounsaturated, polyunsaturated or saturated. Fatty acids are found in oils and other fats that make up different foods. Balanced fatty acid levels are essential for ideal health.
Fatty Acids and Inflammation:
Chronic inflammation at the cellular and system level is the major underlying factor in all chronic disease. Fatty acids play a very critical role in cellular health as they make up the cell membrane and have an intimate role in the hormonal responses throughout the body. The ideal ratio of essential Omega 6 to Omega 3 fats is critical to cellular health and systemic inflammatory levels.
Various researchers have found that the ideal ratio of Omega 6 to Omega 3 Essential Fatty Acids is anywhere between 2:1 – 4:1. The average westerner has a range around 16:1. This is due to diets that are high in commercialized meat and processed corn, soy, peanut, sunflower, cottonseed and canola oils. These foods are very high in Omega-6 fats and low in Omega-3 fats. (Hemp Seed Oil has a natural Omega 6 to Omega 3 ratio of 4:1).
Research is clear that Omega-3 fatty acids are key for good cardiovascular health and brain function. They are also important for reducing symptoms of joint pain and immune dysfunction as seen in cancer and auto-immunity.
Essential-Fatty-Acids
 
What Conditions Are Involved With Improper Essential Fatty Acid Balance:

Acne/Eczema Digestive Disorders
ADD/ADHD Heart Disease
Arthritis Hormonal Problems
Autism Neurological Disease
Cancer Thyroid Problems
Chronic Pain

  
Vitamin D, 25-OH
Vitamin D deficiency is a current epidemic in our society today affecting 90% of our world`s population. According to Vitamin D expert Michael Holick, “We estimate that vitamin D deficiency is the most common medical condition in the world”. It is clear that most people are not getting enough healthy sun exposure and vitamin D synthesis.
Vitamin D is best known for promoting healthy calcium metabolism and bone health but researchers have found that it is critical for all systems of the body. A vitamin D deficiency will impact the development and stability of the immune system, the nervous system and the endocrine system.
Vitamin D is known to play a central role in modulating the immune system and controlling inflammation. These are two vital processes that are tied to nearly every age-related disease condition. Vitamin D deficiencies are linked with an extraordinary amount of common health disorders.
 
Vitamin D Deficiency Increases Risk of:

Acne/Eczema Depression
ADHD Diabetes
Allergies Digestive Disorders
Alzheimer’s Fibromyalgia
Asthma Hypertension
Autism Multiple Sclerosis
Auto-Immunity Osteoporosis
Cancer Parkinson’s
Cardiovascular Disease Periodontal Disease
Cataracts Psoriasis
Chronic Pain Recurrent Infections
Common Cold Rheumatoid Arthritis
Dementia Systemic Lupus
Dental Carries

 
Vitamin D and Sun Exposure:
The major way we obtain vitamin D3 is through exposure to sunlight. However, most individuals in westernized countries are spending significantly less time outdoors and are not getting adequate sun exposure to produce sufficient levels of vitamin D3.
Additionally, most individuals in North America are living in regions where they are unable to obtain sufficient sun exposure for anywhere from 4-8 months out of the year. Due to the lack of proper sun exposure for optimal vitamin D synthesis, many scientists now strongly advocate supplementing with doses that are considerably higher than the RDA minimums.
 VitaminDSunshineChart
 
Vitamin D is more Hormone than Vitamin:
Vitamin D more resembles a hormone than vitamin by function.  Hormones are chemical messengers that interact with cell receptors to produce specific biological responses. Calcitriol, the active form of Vitamin D, is arguably the most powerful hormone in the body. It has the ability to activate over 1,000 genes which is roughly 5-10% of the human genome.
Vitamin D3 levels are most often understated. In the medical world, levels below 32 ng/ml are considered insufficient. However, much research has shown this level is only sufficient to prevent the development of rickets but not sufficient enough for optimal function. Maximized Living doctors use the following ranges for optimal vitamin D3 levels.
VitD
 
Vitamin D Boosts Brain Function: 
Researchers believe that vitamin D3 acts to protect an aging brain and boost overall memory and cognitive function.  This is thought to be done by increasing levels of protective antioxidants, increasing key hormones and suppressing a hyperactive immune system that can inflame the neurological circuitry.
A 2009 study led by scientists at the University of Manchester in England, looked at vitamin D levels and cognitive performance in more than 3,100 men aged 40 to 79 in eight different countries across Europe. The data show that those people with lower vitamin D levels exhibited slower cognitive processing speed.
 
Vitamin D Protects the Brain:
There are vitamin D receptors throughout the central nervous system and critical regions of the brain including the hippocampus.  Researchers have concluded that vitamin D activates and deactivates enzymes in the brain and cerebrospinal fluid that are involved in nerve growth, synaptic density and neurotransmitter synthesis.
Vitamin D3 is also shown to boost glutathione production in the neuronal cells protecting them from damage inflicted by oxidative stress.  Vitamin D also helps to modulate the immune system to reduce inflammation throughout the body.
 
Vitamin D Deficiencies Increase Brain Degenerative Processes:
A 2010 study published in the Archives of Internal Medicine showed that those who are classified as deficient in vitamin D were 42% more likely to have cognitive impairment.  Meanwhile, those classified as severely deficient were 394% more likely of having cognitive impairment.
“The odds of cognitive impairment increase as vitamin D levels go down,” says study author David Llewellyn. “Given that both vitamin D deficiency and dementia are common throughout the world, this is a major public health concern.”
As a clinician, I see very serious health problems associated with long-term vitamin D3 deficiencies. This is one of the most critical tests anyone can possibly have done.