Do you know about - Are Low T-Levels and Poor Sleep Related?
B12 Weight Loss! Again, for I know. Ready to share new things that are useful. You and your friends.Are you one of those guys who are burning the candle at both ends and maybe only getting 4 or 5 hours of sleep a night? Are you also one of those guys having problems with his sex drive and feeling out of sorts? Well, new studies done in the last 3 years show that these symptoms could all be due to the result of sleep on testosterone - just how, though, may be a chicken and egg question!
What I said. It isn't outcome that the real about B12 Weight Loss. You look at this article for home elevators an individual wish to know is B12 Weight Loss.How is Are Low T-Levels and Poor Sleep Related?
While it's true that lower testosterone levels can be the cause of a sluggish sex drive and irritability it seems to be a matter of study concept either low sleep levels cause low testosterone or low testosterone causes lack of sleep.
Here's what we know about sleep, and testosterone to date as it relates to men:
After age 30, men's testosterone levels drop in the middle of 1 and 2% a year! By the time they reach 40 they start experiencing problem sleeping. They complain of less deep sleep time, the duration of sleep where the body repairs itself.
In fact, as a man gets older, the most new studies assert, he can lose deep sleep time altogether! That means the older a man gets, the more his testosterone levels continue to decline, the less deep sleep he gets, the more his body's fix mechanisms decline and the higher his risk climbs for disease!
The hypothesize for this decline in deep sleep time is concept to be due to a loss of neuron activity, which synchronizes brain activity. These neurons are responsible for about 20% of achieving deep sleep. They are intact in young men and get additional scrambled as a man ages.
To additional complicate things, low testosterone levels are concept to contribute to this loss of neuron performance in the brain. The take away of these studies, then, whichever perspective you come from, seem to say that restoring testosterone to healthy, youthful levels would likely help a man not only accomplish deep, restorative sleep again, but also keep him healthier, re-invigorate his sluggish sex drive and keep him in a happier frame of mind.
Do You Have Symptoms of Low Testosterone?
One of the most frequent complaints I hear from my over-40 patients is that their sex drive has diminished significantly from when they were younger. One of the first things I do is to check a testosterone level and most often find that it is decreased. Interestingly, as well, is that they also often complain of not sleeping very much and are depressed!
Now either their lack of sleep is from a too hectic lifestyle, stress, or from their decreased testosterone level, is not clear. However, when I recommend that they try to get in the middle of 6-8 hours of sleep a night their testosterone levels seem to simply growth and their mood is brighter!
But decreased testosterone levels don't just influence men over 50, it can start as young as the 30-40's! Many men don't seek treatment because they think it's just a part of getting older and they're embarrassed to talk about it! Like menopause in women, low testosterone is not something men have to suffer straight through just because it's related with getting older. Here are some other symptoms you may not associate with low testosterone levels:
•Fatigue
•Emotional changes, like depression, irritability, "grumpy old man" syndrome
•Decreased muscle strength
•Loss of height
•Weight gain, especially belly fat
What Does Cause Low Testosterone?
Low testosterone levels can be caused or aggravated by a amount of things both nutritional and environmental. For my patients who have lower than optimal testosterone levels, here are some other things I tell them to pay attention to in their diet and lifestyle:
•Xenoestrogens - in food and water supplies. These are "environmental estrogens" from soy products and plastics that get into our food and can decrease testosterone levels. Stay away from foods containing soy, most notably protein bars and soymilk. If you buy frozen foods, replacement them from their plastic box into a glass dish before heating.
•Lack of Protein - men need in the middle of 0.5 to 1 gram of high ability protein per pound of body weight per day to both build muscle drive and testosterone. Sources consist of pork, beef, and chicken, which also have higher levels of zinc, which is testosterone friendly.
•Lack of Cholesterol - many men over 40 are watching cholesterol intake for the sake of their arteries, but too limited cholesterol will stop testosterone production. Aim for about 30% fat, mostly monounsaturated (nuts, olive oil) and some saturated (red meat, eggs) to build testosterone. Go very light, or leave out, polyunsaturated fats (fish, vegetable oils) as studies have shown they can decrease testosterone maybe because they may consist of xenoestrogens.
•Lack of food - zinc is a major construction mineral for testosterone. The B vitamins, especially B1, B6, and B12 are helpful in retention testosterone levels healthy. Be sure that your vitamin/mineral supplement includes these.
•Too Much Alcohol - alcohol increases blood sugar levels, which decreases testosterone. Limit to a few drinks per week.
•Lack of Sleep - as mentioned earlier, less than 6 hours of sleep a night can seriously rob your body of its repairing mechanisms and this includes the re-manufacturing of hormones like testosterone. See that you get at least 6-8 hours of sleep at night, more if you have been ill or under a lot of stress. Try some natural sleep aids like Valerian, calcium/magnesium supplements with some warm milk before bed. Cut back caffeine to not past 4 pm, and limit heavy meals to 2-3 hours before bedtime.
Researchers may ultimately decree which comes first; low testosterone then poor sleep, or poor sleep then low testosterone. In the meantime, I'm going to continue to counsel my patients that enough sleep is at least a principal factor in low testosterone levels. However, before you start thinking hazardous steroids or designate testosterone replacements, try the natural suggestions offered here. I believe your T-levels will be up to optimal levels and your sex drive and pleasant mood back on track in no time!
Mark Rosenberg, M.D.
Institute For salutary Aging
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