Mens health and testosterone

Whats is it that most men want to be health wise? I would bet on lean and strong, have healthy sex function, be full of energy, great stamina, fertile and good overall health. I see however fatigue, decreased libido, bad memory and anxiety among many of them. Each of these can be related to stress, toxicity, poor metabolism, poor nutrition, inflammation and infection. At the core of this are problems with adrenal insufficiency, thyroid problems, blood sugar and insulin dysfunction which are integrally linked to androgen deficiency or testosterone deficiency.

The biggest factor that most men face is chronic stress. This chronic stress leads to use of cholesterol to form cortisol which in turn means that you have a decrease in amount of cholesterol available for testosterone production. We also know that estrogen intake and metabolism can serious upset the balance of testosterone in the body. For a bit of science, we know that the 2, 16, 4 estrogen pathways all have different effects on the body – and that 16 and 2 are the healthier. All of them are however influenced by dietary factors. Xenoestrogens are become more and more present in our environment and for this reason it is important that the body can get rid if the damaging 4-pathways with adequate methylation. This is an important way in which we can transform substances to be excreted and removed from the body. To make this happen we need adequate vitamins E and A, as well as NAC, green tea and lipoic acid. Also good glutathione levels are key at the point of handling quinones for removal. We also know that folates are important for proper methylation. Any insufficiency here in the body is related to cancer, cardio vascular disease, depression and anxiety – and it is some 10 years since the information came out that about 30% of us inadequately absorb folates.

So apart from keep good excretion pathways in the body to keep estrogens in balance, what can we do to decrease stress? The most important thing to do is to sleep properly. During sleep we have human growth hormone released which is essential for cortisol decrease. Often men are going to bed late, tired, stress and having had a few drinks which means that the quality of sleep is not good and there is not growth hormone decreased in order to balance high cortisol level. It’s not strange then to also see that in the USA the most common day and time for a man to have a heart attack is during the football games. High stress + bad foods. The body just gives up. The same we have to transfer to our daily lives. Stop watching the TV in the evening, play some cards, read a book, listen to some music, chat to your partner. Relax without stimulants in simple terms. Try putting the TV away in the corner or in the attic for a week. Do the same with the laptop/computer. You might realize how much more time there is the week for rest and social activities.

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How do emotions affect digestion?

Digestion is a process from ingestion through to excretion. The emotional balance of an individual during their life profoundly influences the efficiency of enzyme reactions through to transportation chyme and fecal matter. The emotions affect physiological processes and actions which account for nutrient malabsorption and digestive health. This starts with the activation of the salivary enzyme amylase ptyalin which decreases in effectiveness as the saliva becomes more acidic under stress, depression and negative emotions. These negative emotions also affect the production of pepsin in the stomach, enzyme release from the pancreas and also liver bile flow. Negative though patterns can change the bodies homeostatic balance in these important ways.
Emotions also affect muscular tone and tension patterns. These tension patterns can be stimulated by the sympathetic nervous system. This is in control of our fight or flight mechanism and the release of cortisol from the adrenal cortex. This can impact on the mastication of food as well as the quality of connective tissue and the tissue response to physiological processes in the small intestine and down into the colon. Abdominal tension as well as restrictions in the movement of the diaphragm from paradoxical breathing impact on our digestion. The abdominal tension and changes in breathing patterns from stress and anxiety mean that we change our blood physiology from the exchange of oxygen and carbon dioxide. As the patterns change we alter essential metabolic processes and enzyme reactions. These elevated states and negative mindsets mean that the diaphragm also does not descend into the abdominal cavity on each inhalation. Each inhalation is restricted and the organs do not receive a gentle massage and downward movement that aids in digestion. This starts right at the moment we sit down to eat as the anxious or depressed person often does not become present and calm when eating. This means that their digestion is handicapped before they even have a mouthful of food – which makes focused breath-work and mindfulness is the most important first step to being able to facilitate proper digestion.

What is a good diet?

A good diet is that which is balanced with vegetables, nuts, seeds, fruits, protein, berries and grains which can provide the body with all the needed raw cellular elements to maintain life. During the last 10,000 years our genes have changed very little but in the last 50 years in particular our diets have changed beyond recognition. Since our diets have changed we have a paucity of omega 3 fatty acids, quality protein, fiber, antioxidants, vitamin C, calcium and potassium with an increase pro inflammatory omega 6 fatty acids, sodium, refined grains and saturated fats. The basis of a good diet is a variation of whole foods that are high in fiber, high in quality protein, full of healthy fats and carbohydrates. This translates as a wide variety of beans, whole grains, fruits, nuts, seeds, fish, lean meats, fish oils. avocado, olives, coconut, olive oil, cold pressed oils and vegetables. Foods that are low in the glycemic load (GL) and high in the phytonutrient index (PI) are key to optimal health. This means avoiding all flour products, refined grains, sugar, processed foods and junk food. All the foods of a good diet have a low GL and high PI. The modern processed food and fast food diet is completely inconsistent with our genetic requirements. These dietary practices, which have often increased body fat, have increased pro inflammatory molecules such as IL-6 and TNF-alpha. Foods which have a high PI are full of nutrients which work to keep oxidative stress and inflammation to a minimum. A good diet will combat the inflammatory diseases of the modern age such as arthritis as well as exposure to toxins, allergens and pro inflammatory foods. Inflammation is starting to be recognized as a major factor in heart disease, diabetes, cancer and general ill health. The “bad diet” is the most common factor in systemic inflammation.

Subclinical manifestations of dietary deficiencies

Moderate to low nutrient deficiencies are often over looked as a factor in chronic disease and poor health. Most of modern medicine is focused on the resolution of clear clinical deficiencies and manifestations of these deficiencies in the human population. Some of these symptoms like the development of Beri Beri are clear in their origin and we can administer clear nutritional interventions to remedy the malaise. However there is a huge swath of what might be deemed subclinical dietary deficiency. This is where we find cell function has been compromised due to the nutritional state, there might be decreased enzyme function or neurotransmitter regulation. In these cases we could find compensatory patterns in the body and much wider symptoms of malaise and general ill health. The grey area of illness and health. This is where people are neither well not unwell. Subclinical damage to cells over a long period of time will have lasting effects on the body and makes each system affected more prone to disease states as they have become weakened. We know there are thousands of common drug interactions with nutrients in the body. Many of these act as antagonists. We know for example that antibiotics like penicillin will increase urinary excretion of amino acids, decrease vitamin K in the intestine and impair the absorption of magnesium and calcium. We also that aspirin will increase the urinary excretion of vitamin c while increasing the bodies requirements for folate and vitamin D. Oral contraceptives will increase folic acid and ascorbic acid requirements. Folic acid is important in so many biochemical reactions in the body. Coffee will also increase calcium urinary excretion. These are just a few common interactions that our patients will be exposed to on a regular basis. When we know how important magnesium, calcium, folate and vitamin c are to normal physiological function we know that even missing small amounts of the optimal needs will have a profound impact on cellular expression. As our diets have changed drastically in the last hundred years we know that the body is having to process foods that are more stale, dead, toxic, exogenous, flavored and artificial than in the whole of mans history. This coupled with a change in the tempo of modern living means that we at risk of being exposed to complex low level nutrient deficiencies.

Dr. Williams genetotrophic principle which states that “every individual organism that has a distinctive genetic background has distinctive nutritional needs that must be met for optimal wellbeing.” The premise of Dr Williams genetotrophic principle is that we all have wider variations in body chemistry that at once thought. As is becoming more clear the idea of ranges that are within normal limits are somewhat misleading, as each and every one of us seems to be a deviant in some respects, so we must understand that we all need to modify our diets to suit individuals not a generic population.

The biochemical individuality principle means that each and every one of us has unique blood, serum, enzyme, neurotransmitter and cell requirements. This means that there is a huge increase in the potential for sub clinical deficiencies nutritionally. In this case one person might need the recommended 3g per day of vitamin C to meet their requirements while another might need 5g or 1 g per day. We must be aware of all the possible signs and symptoms of deficiency that might appear for our patients in the skin, nails, cardiovascular system, nervous system, gums, teeth, lips. eyes and face for example. I believe that sub clinical nutritional deficiencies are prevalent in the majority, if not all, the population. This is one of the challenges facing humans since the change to our environment, lifestyle and food sources has altered radically since the hunter gatherer ancestors while our genes have altered very little.

Breast cancer patients have improved immune function after massage therapy

A study in the Journal of Psychosomatic Research showed that Breast cancer patients have improved immune and neuroendocrine functions following massage therapy. The group receiving massage therapy had effects that included reduced anxiety, depressed mood, and anger. The longer term massage effects included reduced depression and hostility and increased urinary dopamine, serotonin values, NK cell number, and lymphocytes. What can be drawn from this is that women with Stage 1 and 2 breast cancer may benefit from thrice-weekly massage therapy for reducing depressed mood, anxiety, and anger and for enhancing dopamine, serotonin, and NK cell number and lymphocytes.

Clinical Skills Workshops

I will be running some clinical skills workshops for health practitioners from June to December 2011. The full details are listed on the workshops page. These will be run at Eau De Vie Health Centre in Oxford, UK. For more details please call 01865 200678. Alternatively you can drop me an e-mail on humphrey.bacchus@gmail.com

An eye on vitamin E

Vitamin E is a fat soluble vitamin of which there are 8 variations. These are split into two groups of four. The first group is the tocopherols and the the second the tocotrienols. Each group is labeled by a preceding alpha, beta, gamma or delta. This determines the number and position of the methyl groups. Alpha-tocopherol is the form that exists most in the human body. It is the form that is most maintained and stored and therefore has been given the most attention regarding its nutritional importance, however recent studies have found that y-tocopherol to exhibit important effects within the body.

A-tocopherol has the biggest biological activity in the body. Its main role is that of an anti-oxidant. Oxidative stress which can come about through normal metabolism as well as environmental factors such as smoke will cause fats to be damaged by the free radicals released in oxidation. Alpha-tocopherol has a unique role in protecting cell membranes, which contain fats, from these free radicals. It also has a role in reducing the oxidation of the more dangerous low density lipoproteins (LDL). LDL are implicated in a deterioration of cardiac health amongst other things. We also know that vitamin C can reinstate the activity of a-tocopherols once they have lost their activity by neutralizing free radicals, which makes the presence of vitamin c very important in antioxidant supplementation alongside vitamin e. Recently there has been much more research into the effects of one of the other tocopherols. Gamma-tocopherol (y) levels are measured to be around 10x lower in the body than a-tocopherols. This is mainly due to liver transfer proteins. Studies suggest that y-tocopherols may be utilized by the body to protect from free radicals as well as an association with reduced risk of prostrate cancer.

True vitamin E deficiency is rare. This may occur as a result of malnutrition, genetic defects and fat malabsorption syndromes. The main symptoms associated with this are neurological symptoms including dysfunction in proprioception, muscle control and the whole locomotor system. Children are particularly susceptible at the early stages of development in acquiring neurological deficits. The RDA for vitamin E ranges from 6mg/d for infants of 1-3 years old to 15mg/d for adults. This can increase to 19mg/d for women who are breastfeeding. This level was set in relation to a-tocopherol. There are few side effects of taking vitamin E though an upper limit of 1000 mg day has been set, especially as it is fat soluble. Particular care needs to be taken if vitamin E is being taken alongside blood thinners or those who are vitamin K deficient. This is because they will have an increased risk of hemorrhage. A standard western diet appears to be deficient in regard to the current guidelines for adults to consumer 15mg/d. There are many sources of oils/nuts that provide the required tocopherols. These include peanut, almonds and hazelnuts as well as olive oil, canola oil, spinach and avocado. This means that moderate vitamin E supplementation can be considered for large amounts of the population.

Most of the research surrounding vitamin E in the diet is around disease prevention. This includes cardiovascular disease, immune function, cancer, cataracts, diabetes mellitus and dementia. Studies have focused on the anti-oxidant qualities of vitamin E since many diseases are associated with increased oxidative stress. Vitamin E studies suggest that it can help to decrease risk of heart attack and heart disease in both sexes. More research is being conducted on the effect of vitamin E in neutralizing free radicals in relation to cancer, particularly in prostrate cancer. More research is being conducted into whether vitamin E has a role to play in decreasing the development of cataracts alongside a multitude of other antioxidants as well whether it can help to enhance the immune system (which some studies have shown). Positive studies have highlighted the use of vitamin E in slowing the progression of dementia and neurological impairment. We will have to wait for the outcome of more research into the specific benefits of vitamin E with regards to certain pathological states, but what we do know is that it is key in combating free radical damage in the body which is a precursor to physical and mental dysfunction.

How do our emotions affect digestion?

Digestion is a process from ingestion through to excretion. The emotional balance of an individual during their life profoundly influences the efficiency of enzyme reactions through to transportation of chyme and fecal matter. The emotions affect physiological processes and actions which account for nutrient malabsorption and digestive health. This starts with the activation of the salivary enzyme amylase ptyalin which decreases in effectiveness as the saliva becomes more acidic under stress, depression and negative emotions. These negative emotions also affect the production of pepsin in the stomach, enzyme release from the pancreas and also liver bile flow. Negative though patterns can change the bodies homeostatic balance in these important ways.

Emotions also affect muscular tone and tension patterns. These tension patterns can be stimulated by the sympathetic nervous system. This is in control of our fight or flight mechanism and the release of cortisol from the adrenal cortex. This can impact on the mastication of food as well as the quality of connective tissue and the tissue response to physiological processes in the small intestine and down into the colon. Abdominal tension as well as restrictions in the movement of the diaphragm from paradoxical breathing impact on our digestion. The abdominal tension and changes in breathing patterns from stress and anxiety mean that we change our blood physiology from the exchange of oxygen and carbon dioxide. As the patterns change we alter essential metabolic processes and enzyme reactions. These elevated states and negative mindsets mean that the diaphragm also does not descend into the abdominal cavity on each inhalation. Each inhalation is restricted and the organs do not receive a gentle massage and downward movement that aids in digestion. This starts right at the moment we sit down to eat as the anxious or depressed person often does not become present and calm when eating. This means that their digestion is handicapped before they even have a mouthful of food – which makes focused breath-work and mindfulness is the most important first step to being able to facilitate proper digestion.

What are the advantages of a high fiber diet?

Fiber is the structural part of the plant. It is found in all vegetables, fruits, grains and legumes. There are different types of fiber that fall into two categories. Non-starch polysaccharides and non polysaccharides. These include cellulose, dextrins, oligosaccarides, beta-glucans and pectins. Some of the fiber found in food is water-soluble and some insoluble. An example of water-soluble fiber is pectin which is found inside plant cells. It is found in lots of other food sources including oats, fruits, broccoli, carrots, root vegetable and barley. Insoluble fiber is the fibers found in cell walls such as cellulose and lignin. Foods like wheat bran, flax seed, potato skins and whole grain foods contain large amounts of insoluble fibers. These fibers often are the ones that people think of as being beneficial to the body since they bulk up human stools and seed the carriage and transport of the stool for excretion. This happens due to the insoluble fiber binding to water.
Diets naturally rich in fibers have many physiological benefits to the human body. These include lower risk of stroke, heart disease, obesity, gastrointestinal disease and hypertension. Obesity is helped for example in two ways. Fiber helps to speed excretion of fecal matter from the body while at the same time, a diet high in fiber is beneficial because fiber in itself, has not calorific value. This means that high fiber foods which contain both soluble and insoluble fiber, fill us up more quickly by absorbing water in the body but also because they often require more chewing and therefore send signals to the brain that we have been eating more and that we are full. This is very useful. Fiber rich diets can help with constipation by creating a fuller more bulky stool as well as helping with absorption of calcium, magnesium and iron in the gut. This is due to inulin, found in most plants, which acts as a prebiotic – and acting on the bacteria in the gut to upregulate specific genes and proteins. Fiber also is a good agent at reducing LDL and total cholesterol levels. This is achieved by stopping the cholesterol assimilation and at the same time not be concerned that we are not changing cellulose into glucose in the body, which helps people with diabetes and hyperglycemia. This is an important aspect of a high fiber diet since we have a lot of dysregulation of sugar levels with the Standardized American Diet diet.