How to support Testosterone Naturally

Low testosterone is a pretty common diagnosis lately.  Most people associate a low sex drive with low testosterone, but that isn’t always the case.  In men, testosterone slowly decreases with age, but sometimes it decreases more than it should.  Some other common reasons for low testosterone in the body are obesity, trauma to the testicles, infection, and type 2 diabetes.  The symptoms men with low testosterone present with are hair loss, fatigue, lower libido than normal, low sperm count, loss of muscle mass, increase in body fat, decrease in bone density, and mood changes like depression and irritability.

There are many things you can do to boost your testosterone.  First, start to loose weight.  Get yourself back into a work out routine, and stick with more burst type exercises.  Don’t get stuck in a work out rut, and keep switching up your routines.  Next, you need to start eating better.  Stay away from processed foods that are going to be loaded with sodium and sugar, and add more foods that contain zinc.  Zinc is an important mineral in keeping healthy testosterone levels.  The following is a list of foods know to help boost testosterone levels:

  • oysters (zinc)
  • olive oil
  • beans (zinc and iron)
  • nuts – almonds, brazil nuts, cashews, walnuts, and pecans.
  • garlic – contains allicin and quercetin, which inhibit cortisol production
  • salmon – high levels of vitamin d
  • cruciferous vegetables (cauliflower, cabbage, brussel sprouts, kale, watercress, broccoli)
  • eggs (yolk contains good cholesterol – the building blocks for testosterone)
  • pumpkin seeds (zinc, magnesium, and healthy fats)

If you are still not noticing much of a change after a couple of months, you can always go to your primary and get your testosterone levels checked.  Sometimes the lack in sex drive, low energy levels, and depression could be a thyroid issue.

Should you or your kids be taking a multivitamin?

There is only one answer here and that is YES.  Unfortunately, every year we are taking more and more from our soil and not putting enough back into the soil.   According to the Nutritional Security Institute (NSI), we are eroding the topsoil at a rate 10x faster than the rate of replenishment.  Today, the NSI estimates that the US and Canada agriculture soils had lost 85% of their mineral content.  So basically what this is telling us is that we are not getting the the same amount of  micronutrients from our fruits and vegetables like our grandparents did when they were younger.  For example, a study found in the Trace Element Medical Biology Journal in 2008 said that we would have to eat 8 oranges today to get the same amount of Vitamin A your grandparents got from a single orange!!!  So please, if you or your children are not on a multivitamin start taking one today so that you can support your effort at eating healthy!!  Additionally, a multivitamin does not take place of a healthy diet, you still have to eat well!  You want to look for a good quality multivitamin.  Please stay away from Centrum Vitamins or Flinstone Vitamins, there have been studies done on both where the vitamins don’t even dissolve in your system, instead they go right through the body and into the toilet!!! Plus Flinstone vitamins have also been known to add sugar to their vitamins to make them more appealing! The multivitamin we use is from Anabolic Labs, we use their essential nutrition pack, which includes the multi, omega 3’s, vitamin d3, and magnesium.  If you are interested in purchasing the same thing, we sell it at the Chiropractic Family Center.  Our daughter uses the Child Life Multi Vitamin and Mineral that we got from our local nutrition store down the block called Natures Nutrition.  We have been giving it to Harper ever since we stopped breast feeding, but I would recommend 6 months and on if your child is formula fed.  Otherwise, wait until you stop breastfeeding before you start giving your child a multivitamin because if you are taking one he or she is getting all the nutrients they need from your breast milk supply!

Good Fats vs. Bad Fats

Non-fat, reduced fat, and fat-free are all things we tend to see a lot of on our food labels.   Fat, when it’s the right kind, is very important for your body to function properly.  Most of the time when you see the above labels they are being altered by some form of chemical or processed sugar to make them that way.  It is extremely important to be getting enough fat in your diet, especially when you are trying to get pregnant, are pregnant, or are breast feeding.  The reason being that good fat is essential for brain and eye development and health.  For the mom’s to be and breast feeding mom’s, instead of supplementing you can eat one avocado and 3 tablespoons of coconut oil a day to get the fat your body needs.  Another popular way to get your good fats are by supplementing with omega 3’s, flax seed or fish oil; it is recommended that you take 1-3 grams/day.  Other natural sources of good fats are walnuts, olives, hazelnuts, almonds, Brazil nuts, cashews, sesame seeds, salmon, cod, halibut, and olive oil to name a few. Another good tip is when cooking with oil it is best to use coconut oil, and for cooler temperatures like salads you olive oils are the best!

The main difference between good fats and bad fats is how the body responds and digests them.  Good fats are recognized by the body and are properly processed and digested, where bad fats, like trans fats, end up stimulating the bodies defense mechanisms causing and or leading to inflammation, increased blood pressure, pain, and heart disease.  On a more positive note, even though this may sound strange, good fats can even help you lose weight by stimulating your metabolism!  One common mistake people tend to make is to buy margarine, Smart Balance, or other similar products instead of going for just plain butter (especially grass fed).  Smart Balance and other brands are made chemically, and have little to no real ingredients in them.  Look at the attached pictures of the labels of real butter, margarine, and smart balance.  You go from 2 ingredients (cream and salt) in real butter to around 16 different ingredients in the other two!

kerrygold tumblr_m55qonzEJc1qajs3co1_1280 2013-03-18-SmartBalanceFrontBack

Dirty Dozen & Clean 15

Dirty Dozen (test higher in pesticides, buy organic)

  • Apples
  • Peaches
  • Nectarines
  • Strawberries
  • Grapes
  • Celery
  • Spinach
  • Sweet Bell Peppers
  • Cucumbers
  • Cherry Tomatoes
  • Imported Snap Peas
  • Potatoes

Clean 15 (do not have to buy organic)

  • Avocado
  • Sweet Corn
  • Pineapple
  • Cabbage
  • Frozen Sweet Peas
  • Onions
  • Asparagus
  • Mango
  • Papaya
  • Kiwi
  • Eggplant
  • Grapefruit
  • Cantalope
  • Cauliflower
  • Sweet Potatoes

Organic vs. Inorganic

If you are one of those people who are still on the fence about going organic, here are a few facts that will help push you over to the organic side.

  • Pesticides and Herbicides have been linked to a wide range of human health effects, including immune suppression, hormone disruption, diminished intelligence, reproductive abnormalities, neurological and behavioral disorders, and cancer.
  • Woman with Breast cancer are 5-9x more likely to have significant levels of pesticide residue in their blood.
  • Pesticides and Herbicides are also potent endocrine hormone disruptors and can be passed easily through the placenta to the unborn infant, which is extremely vulnerable to toxins that disrupt the development process.
  • Children are particularly susceptible to pesticides because of a higher level of food intake for their body weight and a still maturing immune system.
  • Some studies reveal organic crops are higher in vitamin C, iron, natural sugars, magnesium, and phosphorus, and lower in harmful nitrates than non organic conventional crops.
  • Organic crops had markedly higher levels of nutrients for all 21 nutrients.
  • Organically grown spinach, lettuce, cabbage and potatoes expressed particularly high levels of minerals.
  • Organic practices are shown to stimulate the plants’ oxidative defense mechanisms, leading to enhanced production of important phytonutrients.
  • It is precisely because organic crops are not protected by pesticides that their fruits contain high levels of flavonoids and polyphenols than conventional non organic fruits, including up to 50% more antioxidants.

Let’s Start with the Basics

How much water should you be drinking on a daily basis?  What do you consider water?  After practicing for almost 7 years, it already has come to my attention that most people are not drinking enough WATER.  I am not talking about juice or tea, but just plain water.  Did you know that our bodies are made up of approximately 75% water?  The adult body contains 32-42 quarts of fluid, and only 4-5 quarts of that number is blood.  What does that mean to you?  Adequate water intake is imperative for our bodies to function properly.  What is adequate water intake you might ask?  You should be drinking half your body weight in ounces on a daily basis.  Another common complaint is people hate drinking water.  One of the things about being in good health is that you are going to have to make some changes in order to insure that your body can function the way it is supposed to.  Don’t like the taste of water?  Add some lemon or even some cucumbers, blueberries, or strawberries.  All will naturally flavor your water to help you quench your thirst with the water your body needs.