Men’s Health Tips 

Despite higher rates of many health disorders and diseases, men are more likely to avoid preventative care and doctor visits. Most ‘men’s magazines’ focus on muscle building, fitness and some nutritional tips related to higher performance but generally lack overall tips for prevention of common physical and mental health concerns for men.

 When it comes to men’s mental and physical health, it is important to know some of the roles the hormone testosterone plays.

Testosterone is primarily produced in the testes but also in the adrenal glands in men and women. Despite antiquated beliefs that testosterone induces male aggression, science has shown that normal testosterone levels are actually necessary for overall mental and physical well-being. Inadequate levels of testosterone have been shown to contribute to sexual dysfunction, depression and anxiety, diabetes, and cardiovascular disease.

After peaking in a man’s 20’s testosterone levels tend to gradually decline and with this decline, the activity of some of the substances that promote cell growth increase, increasing susceptibility to benign prostatic hyperplasia (BPH) and prostate cancer. Stress, chronic inflammation and exposure to environmental toxins also increase the risks.

Signs and symptoms of low testosterone levels include changes in sexual function and sleep patterns, and physical changes including increased body fat, reduced muscle mass, decreased bone density, depression, and memory or concentration problems.

Low testosterone is "very much underdiagnosed," says Ronald Tamler, M.D., Mount Sinai Medical Center, New York,

Studies show that the risk of developing a prostate disease actually increases as testosterone levels decrease, not the other way around.

Supplements to help support testosterone levels: 

Zinc is vital for testosterone production, immune function and prostate health

Asian or American ginseng, and tribulus terrestis can boost energy, help to maintain testosterone levels and sexual health

Pomegranate extracts have shown positive effects on testosterone levels in men. Pomegranates are also a rich source of ellagitannin and its derived compound urolithin B acts as a strong inhibitor of the enzyme that converts testosterone into estrogen, which may help improve the efficacy of testosterone supplementation.

Zinc. This mineral is involved in almost every aspect of male reproduction, including testosterone metabolism, sperm formation, and sperm motility.  In one study men were given 60 mg of zinc daily for 45‒50 days. In the majority of patients, testosterone levels significantly increased as did sperm count.

Theobroma cacao seed extract -cocoa bean seeds are rich in polyphenols which can help increase the production of testosterone.

 Some men may require testosterone in the form of bioidentical testosterone or other testosterone prescription. Discuss with your health care provider based on lab results.

 Two very common health concerns in men are erectile dysfunction and belly fat, both commonly associated with lower levels of testosterone. Please refer to these topics and the article on benign prostate hypertrophy (BPH) in the article section on articles on the Vitamin Shop website.

Canadian Men’s Mental Health a Cause for Concern

Men are less likely to seek help for mental health issues. Approximately 49% of those experiencing depression or anxiety have never consulted a doctor about it, can be attributed to stigma and discrimination, which can prevent diagnosis and treatment. 

 Suicide rates are significantly higher in men than in women, with men between the ages of 35-59 being the most vulnerable. Around 4,000 Canadians die by suicide annually, and 75% of these are men, according to the Canadian Mental Health Association. 

 Some of the common causes of stress in men include:  societal pressures, relationship changes or difficulties, financial problems and physical health issues. Changes in hormone levels, particularly testosterone, can also contribute to mood changes and mental health struggles. 

Men and women respond to stress differently and researchers have found that one of the reasons is the hormone oxytocin. oxytocin is involved in stress regulation and positive physiological stress adaptation. Due to the anti-stress effects of oxytocin, some investigators have suggested that it softens the reaction of the stress hormones, such as cortisol and epinephrine, thereby reducing stress-related physiological reactions such as decreasing heart rate and blood pressure, which have important links to cardiovascular health.

Men release less oxytocin than women. In addition, preliminary research indicates that estrogen may enhance oxytocin’s role while testosterone appears to enhance the fight or flight reaction in men.

 Stress reduction can help prevent many of the common health concerns and diseases for both men and women.

Stress-Busting Nutrients 

The following supplements have been shown to be of benefit during times of stress. 

B Complex Vitamins can promote a calming effect by boosting mood and energy. 

Vitamin C is required for healthy production of adrenal hormones.

Magnesium plays an inhibitory key role in the regulation of the stress hormones and helps promote relaxation of body and mind and improve sleep.

Stress increases magnesium loss causing a deficiency and magnesium deficiency enhances susceptibility to stress resulting in magnesium loss – a Vicious Cycle. Magnesium bisglycinate is readily absorbed and is less likely to cause loose stools like some other forms of magnesium.

Ashwagandha helps the body adapt to stress and supports the adrenal glands, the main stress hormones.

Adrenal herbal formula containing herbs such as ashwagandha, Siberian ginseng, suma, and rhodiola.

Suggestions for anxiety and depression 

L-theanine promotes relaxation and reduces beta waves which are associated with hyperactivity, nervousness and scattered mind chatter.

GABA is the most important inhibitor neurotransmitter in the brain. It acts like a brake in times of increased stress eliciting a sense of calm. Low levels have been linked to anxiety, depression and insomnia.

Saffron has been shown to be an effective natural antidepressant in several clinical trials.

The probiotics bifidobacterium longum and lactobacillus rhamnosus, have been shown to reduce anxiety and depression and lower stress induced cortisol.

Lifestyle factors are always first and foremost: Eating similar to guidelines of the Mediterranean diet, regular exercise, take even 10 minutes for yourself for relaxation whatever that is for you, drink at least 1.5 litres water a day and please do not forget the ‘attitude of gratitude’. There is always something to be grateful for even if life seems overwhelming at the time.

For anyone feeling stressed after a hard day try to ‘leave it at the door’ before entering the home. Studies have shown that those people in close proximity to a stressed person show the same brain changes on scans as a stressed person.

Talk to the knowledgeable staff at the Vitamin Shop who can help you with a supplement program that would work for your individual health concerns.