You At Your Best

YOU AT YOUR BEST | nwAdg.cOm/YOUATYOURBEST SEpTEmBER - mEn'S HEAlTH | SATURdAY, AUgUST 26, 2017 | 13 Metro Creative ServiCeS Regardless of gender, all humans produce the hormone testosterone. However, men have much higher levels of testosterone than women. Testosterone is a chemical messenger that is responsible for the development of male sexual characteristics. In addition, testosterone helps regulate muscle size and strength, red blood cell production, bone mass, and fat distribution. As men age, their testosterone levels begin to dip. Although a natural result of aging, lower testosterone levels, also called hypogonadism, can contribute to any number of side effects — some of which men can find interrupt their quality of life. The medical resource Healthline says that testosterone starts to decrease after age 30, falling by 1 percent for each year thereafter. Some men may even suffer from low testosterone (called low-T), which is the underproduction or lack of production of this hormone. Typically, this is linked to chronic medical conditions, such as obesity, diabetes and other hormonal conditions. Although not all men will experience low-T, learning to recognize its signs and symptoms can help those who develop the condition address it that much more quickly. • Changes in sexual function: Changes in sexual function resulting from low-T can include decreased libido/desire, inability to have or maintain erections, fewer spontaneous erections, and infertility. Since testosterone is linked to healthy sperm production, lower levels may reduce the number of healthy sperm or their mobility. • Insomnia and trouble sleeping: Sleep disturbances may be linked to low-T. These can include trouble falling asleep or frequent waking. • Weight gain: Men with low-T may suffer from increased body fat coupled with decreased energy levels that can make exercise less appealing. Weight gain — particularly in the abdominal area — may also occur in conjunction with a condition called gynecomastia, which is swollen or tender breasts. • Reduced muscle mass: Other physical changes can include reduced muscle bulk and strength. Decreased bone mass or mineral density is also possible. • Emotional changes: Emotional changes may be a byproduct of lower testosterone or feelings of helplessness over a seemingly irreversible condition. Fatigue, low self-confidence, sadness, depression, and even trouble concentrating are possible. The Urinary Care Foundation says that low-T is quite common. Roughly four out of 10 men over the age of 45 have low testosterone. Low-T also affects two out of 10 men over the age of 60 and three out of 10 men over the age of 70. If symptoms of low-T prove bothersome, testosterone replacement therapy, or TRT, may be prescribed. These include skin gels, shots, long- acting pellets, patches, and pills. The American Urological Association suggests discussing the pros and cons of TRT with a doctor who is skilled in diagnosing low-T. TRT should not be used by men planning to become a father anytime soon. Although some people feel that TRT can help them feel more vigorous and younger, the Mayo Clinic says there are no distinctive studies that point to those results. Symptoms and side effects of low testosterone Foods to supplement men's workouts Metro Creative ServiCeS Diet and exercise go hand-in-hand for adults looking to reduce their risk for heart disease and cancer. A great workout routine is made even better by a healthy diet, and a healthy diet is even more effective when paired with an active lifestyle. While that's certainly not revelatory, men and women might be surprised to learn they have different nutritional needs, so a diet that might satisfy women's needs will not necessarily do the same for men. When tailoring their diets, men should be sure to include nutrients that prevent prostate cancer and help them maintain muscle mass. The right nutrients also can help men boost their immune systems, prevent bone loss and strengthen their cardiovascular systems. While many foods provide nutritional benefits to both men and women, the following are some foods that can be especially beneficial to men. • Bananas: Rich in potassium, bananas can aid in protein metabolism, boost the immune system, help with the formation of red blood cells and help the nervous system operate at optimal capacity. Bananas are a great source of vitamin B-6, and because they're so easily portable, bananas make a great midday snack or preworkout bite to eat on your way to the gym. In addition to providing ample potassium, bananas also are rich in magnesium, and diets rich in both potassium and magnesium can reduce a person's risk of stroke. Though women suffer more strokes each year than men, the National Stroke Association notes that is likely because women live longer than men and stroke typically occurs at older ages. Stroke incidence is higher in men than women at younger ages, so men, especially those with a family history of stroke, should include bananas in their diet. • Broccoli: Broccoli can help men reduce their risk of heart disease and cancer, the No. 1 and No. 2 killers, respectively, of men 35 and older. Broccoli is a great source of a phytochemical known as sulforaphane, which can help men reduce their risk for both prostate and colon cancer. Broccoli also may help men lower their levels of homocysteine, an amino acid linked to an increased risk of stroke. • Soybeans: Soybeans can be an integral part of a diet that is low in saturated fat and cholesterol, and such diets can help men reduce their risk of heart disease. In addition, soybeans contain a substantial amount of isoflavones, which promote a healthy prostate and lower men's risk of prostate cancer. Men should consider soy products such as soy nuts, soy milk and soy cheese to increase the nutritional value of their diets. • Oysters: Oysters are widely considered a delicacy, but few may know that oysters also make for a healthy addition to a nutritious diet. That's because just a few oysters per day can deliver the recommended daily intake of zinc, a powerful antioxidant that research has shown can protect men against the kind of cell damage that leads to prostate cancer. Men may also experience improved sexual function by including more zinc in their diets, as research has shown that zinc can help improve sperm counts. • Whole grains: Whole grains are rich in fiber, vitamins and minerals, which can help men improve heart health, build muscle and maintain a healthy weight. Whole grains that are rich in soluble fiber, such as oatmeal, are strong sources of B vitamins that help men lower their low-density lipoprotein, often referred to as "bad" cholesterol. Whole grain products that contain at least three to five grams of fiber per serving can pack a powerful punch for men looking to improve the nutritional value of their diets. Men and women benefit differently from various nutrients, vitamins and minerals, and men might be surprised to learn just how healthy certain easily prepared foods can be.

• Cover