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WHAT ARE THE BEST SIMPLE HACKS TO BOOST MENS HEALTH?

About | What is Testosterone  | Testosterone test UK | The Testosterone Journey | How to boost Testosterone | Estrogens balance | Prostate Health | Conclusion


This November, prioritize your health! Our guide offers mens health tips and information on testing testosterone levels in the UK. Address your mental and physical well-being this Men's Health Month.


men relaxing on hammock

GROW A MO, SAVE A BRO


Movember: Raising Awareness for Mens Health


Movember is Men's Physical and Mental Health Month. It is a the month where men often grow mustaches to raise awareness for men's health issues like prostate cancer and mental health. It is a time to talk about the unique challenges men face, break down stigmas, encourage open conversations, and remind men that seeking help is a sign of strength.




TESTOSTERONE: THE ESSENTIAL GUIDE FOR MENS HEALTH


What is Testosterone & how it affects mens health?


While talking about men’s health, the first thing which comes to our mind is often testosterone. Testosterone is a sex hormone produced mainly by testicles and is associated with male features such as deeper voice, wide shoulders or body hair. It also has an effect on bone density, muscle mass, libido, red blood cell production, brain, skin, liver health and male fertility. Interestingly women also produce testosterone, however in much smaller amounts.


We all know that as we age our bodies tend to function less effectively and this also includes testosterone production.



How to test your testosterone levels in UK


men doing testosterone blood test in uk

Understanding your testosterone levels is a first step to discussing treatment options with a doctor if needed. In the UK, a testosterone test is a simple blood test that measures the levels of testosterone in the blood. It is usually recommended for individuals experiencing symptoms of low testosterone, such as decreased libido, fatigue, and mood swings. The test is also used to diagnose conditions like hypogonadism, where the body doesn't produce enough testosterone.


To get a testosterone test in the UK, individuals can visit their GP or a private clinic. But you could also get a finger-prick test kit delivered home for easy sample collection. After the test, in UK, testosterone results are usually available within a few days, and depending on the findings, further treatment or management options can be discussed with a healthcare professional.


But are there any ways men can help their bodies to maintain healthy testosterone levels?

Apparently research shows that there are many factors that can affect the hormone’s level. But let’s have a better look at the testosterone molecule first.



The Testosterone Journey: Production, Function, and Impact


All steroid hormones are produced from cholesterol. We all know that too high levels of cholesterol may not be good for our health, however, too low levels are not good for us as either, especially as we age. Special cells in testicles called Leydig cells produce testosterone when they receive a signal from the brain.



What can affect the production of testosterone in those cells?


Many factors, however, the most important ones include chronic stress, obesity and zinc deficiency.


You may wonder what happens to the testosterone molecule after it’s been produced.

40 – 60 % of testosterone in the bloodstream is bound to the protein called sex hormones binding globulin (SHBG).


This means it is not readily available to use by the cells. In fact, only a small amount of testosterone travels in its free form. The rest is loosely bound to other transporting proteins. This fraction of testosterone is bioavailable meaning it can do its job. That is why it is important to measure the free and bound testosterone at the same time.


Testosterone tends to be the highest in the morning hours. In fact UK doctors usually suggest to test testosterone at this time. However in older men there is less variation over the course of the day.



Andropause


Everyone heard of menopause, but not everyone might have come across andropause. While women start to produce fewer oestrogens following menopause, the same situation, however less drastic may affect middle-aged men, when they do not produce as many androgens (male hormones) as they used to.


Research shows that 10% of men in their 40s and 25% of men in their 70s may have lower serum testosterone levels.



What are the possible signs of low male hormones?


Male infertility, Low mood, poor memory, reduced libido, sweats, decreased energy and physical performance, decreased muscle strength and higher body fat are just a few to name.




MENS HEALTH TIPS : TAKE CONTROL OF YOUR HORMONES


1. How to improve testosterone levels


1. FASTING

Research has shown that intermittent fasting, in addition to improving metabolic health, can also balance male hormones. An effective way to do it is to fast for at least 12 h a day, or you may simply consider skipping your dinner or breakfast.


2. EXERCISE

High-intensity training like sprinting and weight lifting can increase testosterone levels, while prolonged running may decrease it. Short on Time? Strength Train with Vibration Plate Power. You can potentially achieve similar muscle activation in less time compared to traditional weight training due to the vibration's impact.


3. MEN'S MENTAL HEALTH

This Men's Mental Health Month, remember that chronic stress can significantly lower testosterone levels. Here are some ways to take care of men's mental health:


  • Relaxation Techniques: Techniques like meditation, deep breathing exercises, or simply a full body massage can help to relax and rebalance sex hormones

  • Join a Men's Group: Talking openly about your feelings can be challenging, but men's groups provide a safe space to connect with others and share experiences.

  • Express Your Emotions: It's okay for men to express their emotions openly. Suppressing emotions can contribute to mental health problems.

  • Challenge Stereotypes: Break free from the stereotype of the "strong silent man." Vulnerability is a sign of strength, not weakness.



man relaxing in nature (men's mental health tips)


4. HERBS

Adaptogenic herbs like ashwagandha may increase testosterone while other adaptogenic herbs like maca know as ginseng of Peru and Rhodiola can improve performance and improve resistance to stress. Some medicinal mushrooms like cordyceps may also improve testosterone levels.


5. SUGAR BALANCE

Balancing blood sugar by avoiding sugar and simple carbohydrates like bread or pasta and adding healthy fats and proteins to each meal will help with testosterone balance while boosting metabolism.


6. VITAMINS

Adequate vitamin D levels may also contribute to a healthy testosterone level.


7. SPICES

Fenugreek, as a spice, can be effective in addressing andropause. On the other hand, some spices as liquorice may decrease testosterone levels.


8. ZINC

Zinc from dietary sources or as a supplement is essential for adequate testosterone production. It is indeed one of the best natural ways to boost male fertility.



2. Natural Ways to Manage Estrogen in Men


Men often focus on testosterone, but did you know oestrogen levels also play a role in men's health? Maintaining a healthy balance of both hormones is crucial for optimal well-being.


Oestrogens, why do they matter? We often associate oestrogens with women’s health, however healthy men also produce a small amount of this hormone. If the ratio between oestrogens to testosterone becomes too high, then we have a problem.


Obese men tend to have higher levels of circulating oestrogens as the conversion of testosterone to oestrogen takes place in the fat tissue by the enzyme called aromatase. Abdominal obesity (fat around the belly) may be the most dangerous form of obesity which not only affects the hormonal balance but also may lead to heart problems, diabetes and increased inflammation.



Let's explore practical mens health tips you can incorporate into your daily routine to potentially reduce estrogen levels:


  • Lose weight!!

  • Reduce the exposure to xenoestrogens to achieve a more balanced hormone harmony. These are chemicals that mimic oestrogen from sources like conventional self-care products and plastics

  • Eat more vegetables such as broccoli, cauliflower, cabbage, bok choy or Brussels sprouts

  • Try Frankincense oil, the most powerful natural anti-inflammatory remedy.

  • Decrease alcohol intake

mens health tips: happy man listening to music while exercising


3. How to optimise prostate health


Abnormal oestrogen to testosterone ratio can affect the prostate, leading to its enlargement. One of the most common conditions affecting the prostate is benign prostate hypertrophy (BPH).


Common symptoms include frequent or urgent need to urinate especially at night, inability to completely empty the bladder or difficulty starting urination.


It is always important to discuss your symptoms with your GP. However if you have been already diagnosed with BPH, is there anything you can do, except for taking medications? Yes absolutely!


Here's our list of mens health tips to naturally improve prostate health:


1. Balance the oestrogen to testosterone ratio mentioned earlier

2. Impacting the way testosterone is metabolised to other male hormones by eating:

  • green tea

  • flax seeds

  • nutrients such as omega 3 fats found in fatty fish; zinc found in oysters, shellfish, nuts and seeds, and selenium which is abundant in Brazil nuts.

  • quercetin found in onions and apples

  • certain herbs such as saw palmetto or stinging nettle root.

  • tomatoes. One of the main nutrients involved in prostate health is lycopene, found predominately in tomatoes. For better absorption you should heat up tomatoes and eat them with a source of healthy fat like olive oil.



CONCLUSION


Simple lifestyle interventions and some dietary changes can help to maintain men's health (adequate testosterone levels and prostate health). There is no magic pill, but by implementing a healthy lifestyle and individualised supplementation when appropriate, you will be able to maintain your health until old age!


We hope you enjoyed these tips how to naturally maintain and boost mens health! This Men's Mental Health Month, remember that physical well-being goes hand-in-hand with emotional well-being. Experiment with our workouts and diet tips, and don't hesitate to explore the resources mentioned to prioritize your mental health as well.


So Challenge Yourself This Men's Mental Health Month and please let us know what worked for you! You could inspire another man!


Written by Dr Klaudia Raczko, who is a medical doctor with extensive training in nutrition as well as conventional medicine.


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ABOUT THE AUTHOR
monica pineider massage therapist in london

Hi, Thanks for reading our blog! I'm Monica: founder of A to Zen therapies! I love being a massage therapist and   I strive to support you guys feeling looser, stronger & more positive day after day! I am here to share all my best tips to help you get even better results from your massages with maintenance, natural health and wellbeing advice. 

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At A to Zen therapies, we offer a wide variety of massage therapy techniques: .

 

Our clinic is close to Monument and London bridge. We are located within the Light Centre Monument, 

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