From a healthy heart to a good sex life, the proper flow and circulation of blood in our arteries is one of the most important things we can do to maintain good health and push back the aging process.
There is a common denominator between good arterial health and disorders such as heart attack, obesity, diabetes and high glucose levels, as well as sexual health. That common denominator is blood.
One of the single most preventatives is a proper diet. Because diet strongly influences weight, sex hormone production, including testosterone, the health of our arteries and its flow, it is important to cut back on excess meat consumption, full fat, dairy products and a lack of vegetables and fruits in the diet.
Herbal medicine is a wonderful preventative solution. Complications can arise when taking herbal medicine and allopathic drugs your doctor has prescribed. Great caution should be used especially if you are on blood thinners, diuretics or any other heart related medication. Consult your doctor with any questions you may have, before taking additional herbs or supplements.
Blessed Thistle: Strengthens the heart.
Capsicum: Blood pressure and health of blood vessels, Capsicum stimulants circulation, enhances blood flow and is considered to be food for the circulatory system. Capsicum assists in lowering blood pressure and breaking down cholesterol buildup.
Cayenne Pepper is renowned, not only for healing the entire digestive system, and for arthritic pain relief, but also for the heart and circulatory system. It acts as a catalyst and increases the effectiveness of other herbs when used with them. Cayenne has been known to stop heart attacks within 30 seconds. Cayenne has a high source of Vitamins A & C, has the complete B complexes, and is very rich in organic calcium and potassium, which is one of the reasons it is good for the heart. Consider the synergy of taking both cayenne and Hawthorne berry together.
Corn silk: Natural diuretic.
Foliate (800 mg daily), a B complex and Zinc (15 mg daily) have shown to increase fertility and improve sperm motility.
Garlic: A rich source of potassium, zinc, selenium, vitamin A and Vitamin C, is commonly used to fight infection, increase circulation and help prevent cardiovascular disease. Consider eating raw Garlic every day; since it is a very effective antifungal agent, or use it in tincture form. Research has shown that garlic is an anti-cholesterol remedy and is recommended for heart and circulatory problems. This is a wonderful natural antibiotic and detoxifier which protects the body against infection by enhancing immune function, as well.
Goldenseal: Berberine, an active ingredient of goldenseal, can dilate blood vessels. Therefore, it may prove useful in the treatment of certain causes of both irregular heartbeat and heart failure.
Gotu Kola: Strengthens the heart and helps lower blood pressure.
Hawthorn Berry: a member of the rose family, was recognized by physicians in the early 1800s for its ability to treat disorders related to circulation and respiration (breathing). Considered a “cardio tonic” herb, the flowers and berries of the hawthorn plant have been used in traditional medicine to treat irregular heartbeat, high blood pressure, chest pain, atherosclerosis, and congestive heart failure. Hawthorn berries contain large amounts of bioflavonoids, which help dilate and strengthen the walls of blood vessels, relax arteries, and improve circulation of blood to heart muscles. studies suggest that Hawthorn berry extract improves heart function and exercise capacity in those with CHF. Participants in research trials also report significantly improved symptoms (like reduced shortness of breath and fatigue). Hawthorn extract may even prove to be as effective as low doses of ACE inhibitors (a leading class of heart medication) in improving symptoms of congestive heart failure. Hawthorne must be taken daily to be affective.
Kelp: Helps to clean and maintain the arteries.
L-arginine (2 grams daily), an amino acid found in pumpkin seeds and L-citrulline (500 mg twice daily) may possibly increase nitric oxide production, which in turn increases blood flow and therefore can prevent erectile dysfunction and increase sperm count. Foods high in both these amino acids include pumpkin seeds, almonds, cocoa and real (dark) chocolate, garbanzo beans, peanuts, salmon, soy and walnuts.
Mistletoe: Used as a cardiac tonic to stimulate circulation, reduce blood pressure and arteriosclerosis and strengthen capillary walls. Constricts blood vessels and stimulates heart beat.
Motherwort: Improves blood flow circulation and reduces heart blood pressure and palpitations.
Myrrh: Quickens the hearts action.
Olive Leaf Extract: Naturally support the circulatory and immune systems.
Omega 3 Fatty Acids found in flaxseed and fish oil, appear to help protect against prostate cancer. Take 3 grams daily.
Rosemary: Is considered a heart tonic.
Saw Palmetto has been clinically proven to inhibit the enzyme involved in converting testosterone into dihydrotestosterone. These powerful berries from the saw palmetto palm tree, improve urine flow and decrease inflammation of the prostate gland. Take 160 mg, twice daily.
Consider Vitamin E, especially mixed tocopherols, which appears to work in synergy with lycopene to help reduce the risk of prostate cancer. Take 400 IU daily.
Vitamin C works in synergy with Vitamin E and helps increase its function. Take 600 mg, twice a day.
Men’s Health: Coping with Andropause
As men age, they can experience a phenomenon, which is similar to female menopause, called Andropause. By the time a man reaches the age of 30, testosterone levels begin dropping by about 10 percent every decade. Young men often have testosterone levels exceeding 1000ng/dl. Look at the comparison of an 80 year-old men, whose average testosterone is 200ng/dl.
Between the ages of 40 and 55, bodily changes occur very gradually in men and may be accompanied by changes in attitudes and moods, fatigue, a loss of energy, sex drive and physical agility. In addition, attitudes, psychological stress, alcohol, injuries or surgery, medications, obesity and infections can contribute to its onset. This also seems to happen at a time in a man’s life when they begin to question their accomplishments, values and direction in life. Therefore, it is often hard to realize that the changes that are occurring are often related to more than just external situations.
Although age does play a factor in testosterone levels, there is no way of predicting who will experience andropause symptoms and to what degree of severity. Neither is it predictable at what age symptoms will occur in a particular individual. Each man’s symptoms may be different. It has been shown that a man’s physical health and mental well-being can play apart in the varying degrees of signs and symptoms. Men who eat right, exercise on a regular basis and are content in love and work, seem to experience symptoms, much less and or later in life than those men who are obese, physically unfit, unhappy or depressed.
Productivity is at the center of a man’s existence. A man’s productivity is what gets him noticed and appreciated. This helps him climb the ladder of success, bringing home the “bacon” and be recognized as the bread winner. As he ages, the productivity tends to switch to self-satisfying tasks and those, which give him purpose.
The Scoop on Human Growth Hormones (HGH)
Some scientific evidence shows that trophic factors, such as growth hormone, estrogen, and testosterone, may help combat the aging process. Growth hormone, in particular, may reduce frailty and help older people maintain independence, but studies are showing mixed results. The National Institutes on Aging (NIA) in Bethesda, Md., was awarded grants to eight researchers to study the HGH in 1992. To this day, studies are mixed in their results. Taking growth hormones may cause sometimes, serious side effects, including carpal tunnel syndrome, worsening of diabetes, high triglyceride levels and fluid retention leading to congestive heart failure. “The clinical usefulness remains unclear,” the NIA said in a statement.
Top 10 Ways To Cope With Andropause
1. Change your diet: Cut back on the fried foods, saturated fats and sweets! Eat cleaner, healthier, live food. Eating is a learned behavior so poor eating habits can be “unlearned”.
2. Get moving: Exercise not only is a great remedy for depression, it is a great hormone builder. It truly gets the juices flowing!
3. Have more sex: Safe, satisfying, mind-bending. Remember, our mind is our most powerful sex organ. Use that to your advantage.
4. Find more satisfaction in your work: Not doing the job of your dreams? Don’t you think it’s about time you did! Put your fears away (for once) and just go for it already!
5. Make your relationship the best it can be: If you have one, mix it up a bit. Make it “new again”. Go back to the basics… Send flowers, go somewhere new, go out on a “date”. If you don’t have a relationship, then try directing your intentions in the right place.
6. Coping strategies are important: Talk to others who may be experiencing what you are feeling. Find some therapy in a group session, a private therapist or go online and find a chat room.
7. Strengthen mental attitudes: Positive thinking. Maintain a sharp, mental approach. Live intelligently!
8. Take control of your life: You are responsible for living a longer life. You alone. You are in charge as to how long and how well you will live.
9. Stay creative: Fresh ideas are one of the best approaches for improving any area in your life. Get inspired from things around you.
10. Stay healthy: Good arterial health is a must. High blood pressure, high cholesterol levels, excessive stress, poor diet, lack of exercise are your ticket to a downward spiral.
Men’s Health: Erectile Dysfunction (ED)
The term erectile dysfunction covers a range of disorders, but usually refers to the inability to obtain an adequate erection for satisfactory sexual activity.
More common in men older than 65, it can occur at any age. As men age, it is normal to experience changes in erectile function. Erections may take longer to develop, may not be as rigid or may require more direct stimulation to be achieved. An occasional episode of erectile dysfunction happens to most men and is normal. Men may also notice that orgasms are less intense, the volume of semen is reduced and recovery time takes longer.
Erectile dysfunction (ED) may not only be a sign of a physical problems but there is often an emotional problem that must be addressed. Symptoms for ED include: occasional inability to obtain a full erection, inability to maintain an erection throughout intercourse and/or complete inability to achieve an erection.
When ED proves to be a pattern or a persistent problem, it can interfere with a man’s self-image as well as his and his partner’s sexual life. Stress is a major player that can knock you down a few notches and ways of managing that stress must be taken seriously. Making sure you maintain good blood flow is one of the most important things you should be aware of as you age. Therefore, ED is categorized into two separate root causes:
Physical causes for ED may include:
1. Nerve damage from longstanding diabetes (diabetic neuropathy)
2. Cardiovascular disorders affecting the blood supply to the pelvis
3. Certain prescription medications
4. Operations for cancer of the prostate
5. Fractures that injure the spinal cord
6. Multiple sclerosis
7. Hormonal disorders
8. Alcoholism and other forms of drug abuse
9. The first signs of an underlying medical problem.
Long term diseases of the lungs, liver, kidneys, heart, nerves, arteries or veins can lead to impotence. So can endocrine system disorders, particularly diabetes. In some men, erectile dysfunction may be caused by low levels of the hormone testosterone (male hypogonadism).The accumulation of deposits (plaques) in the arteries (atherosclerosis) also can prevent adequate blood from entering the penis. In fact, the penis and the strength of the erection is the male barometer of his overall health.
Psychological causes for ED may include:
1. Stress, anxiety and fatigue.
2. Impotence is also an occasional side effect of psychological problems such as depression.
3. Negative feelings such as feelings that you express toward your sexual partner or that are expressed by your sexual partner (resentment, hostility or lack of interest) also can be a factor in erectile dysfunction.
4. Low self-esteem, a feeling of inadequacy or insecurity about a situation.
The physical and nonphysical causes of erectile dysfunction commonly interact. For instance, a minor physical problem that slows sexual response may cause anxiety about attaining an erection. Then the anxiety can worsen your erectile dysfunction.
There are three steps to a normal erection:
1. Arousal is the first step, which men achieve from the senses of sight, touch, hearing and smell, and from thoughts themselves.
2. The Nervous System Response occurs when the brain communicates the sexual excitement to the body’s nervous system, which activates increased blood flow to the penis.
3. The Blood Vessel Response is an actual relaxing action that occurs in the blood vessels that supply the penis, (not excitement) allowing more blood to flow into the urethra, which produces the erection. If something affects any of these factors or the delicate balance among them, erectile dysfunction can result.
Top 10 Ways to Keep It Up
1. Limit or avoid the use of alcohol and other similar drugs.
2. Stop smoking.
3. Exercise regularly. Do both muscle strengthening and cardio.
4. Reduce stress.
5. Get enough sleep.
6. Deal with anxiety or depression.
7. Loss Weight. Avoid fatty foods and cut back on portion size.
8. Follow the guidelines for good arterial health.
9. Seek counseling for yourself or with your partner.
10. See your doctor for regular checkups and medical screening tests.
Men’s Health: Testosterone Boosters
In men, symptoms of low testosterone may show as signs of hormonal issues such as changes in hair growth or sexual function. The quality, quantity, morphology and motility of a man’s sperm is also looked at.
Physical examination and routine laboratory tests for men include:
1. Hormone testing: a blood test is done to determine the level of testosterone and other male hormones.
2. Physical examination: includes the genitals and questions about medical history, illnesses and disabilities, medications and sexual habits.
3. Semen analysis: is the most important test for men. Your doctor will ask for one or more semen samples. The laboratory determines the number of sperm present and any abnormalities in the morphology and motility of the sperm. Sperm counts can fluctuate from one sample to the next.
4. Ultrasound: a trans rectal and scrotal ultrasound can help the doctor look for evidence of conditions such as retrograde ejaculation and ejaculatory duct obstruction.
Factors that may decrease sperm:
Illness
Excessive Caffeine
Stress
Excessive alcohol consumption
Street and certain Prescription Drugs
Some over the counter medications
Injury to the testicles
Blockage in the Vas Deferens
Excessive Heat to the testicles
Vitamin Deficiencies
Varicocele:a varicose enlargement of the veins of the spermatic cord that may cause infertility through a significant decrease in the quality and quantity of the sperm.
Normal Semen Values
Volume (mL) 2.0
Sperm Concentration (million/mL) 20
Motility (%) 50
Forward Progression (0-4) 3
Normal Morphology (%) (WHO) 30
Normal Morphology (%) (Strict) 14
Total Sperm Count (million) 40
Total Motile Sperm (million) 20
Total Functional Sperm (million) 6
This is a glossary of terms your doctor may talk about or will show you on lab test results:
Aspermia: No semen ejaculated
Hematospermia: Blood present in semen
Leucocytospermia: White blood cells present in semen
Azoospermia: No spermatozoa found in semen
Normozoospermia: Normal semen parameters
Oligozoospermia: Low sperm concentration
Asthenozoospermia: Poor motility and/or forward progression
Teratozoospermia: Reduced percentage of morphologicall normal sperm
Necrozoospermia: No live sperm in semen
Globozoospermia: Round headed acrosome-less sperm
A variety of factors can result in low testosterone, including infertility in men. Approximately 25% of infertility is directly due to the male partner. Low sperm count or anatomical abnormalities are often the two main reasons for male issues.
Several other factors can contribute to this including exposure to excessive heat or fever, radiation, toxins, alcohol consumption or acute injury or testicular injury. Anatomical abnormalities such as an endocrine disorders or varicocele, a diluted vein of the spermatic cord can also cause a problem. Varicocele can be treated successfully with surgery. Environmental exposures, smoking, and use of recreational drugs (e.g., marijuana, cocaine, hashish) may reduce sperm count or cause abnormal sperm morphology. If there are no anatomical abnormalities then here are ways to improve sperm:
1. Reduce Your Heat: Men with low sperm counts are often advised to optimize the temperature of the testes as sperm production is slightly lower than body temperature. This is the reason why the testes hang away from the body in the scrotum. Remedy this by wearing looser fitting shorts instead of bikini-style underwear. Other ways to reduce heat include keeping your laptop on a table top or cushion. Do not use your lap top directly in your lap and avoid over use of hot tubs and steam .
2. Drink Less Alcohol : Excess alcohol consumption is associated with a decrease in the percentage of normal sperm.
3. Eat More Organic: A study done with members of the Organic Farmer’s Association suggesting that organically grown foods may enhance sperm count. Sperm count was more than twice as high in these men as in a control group of workers.
4. Get Acupuncture: Acupuncture was used on 28 men twice a week for 5 weeks and compared to men who received no treatment. Following acupuncture, a statistically significant increase in the percentage and number of sperm in the total ejaculate was observed (in comparison with controls), with improvements in the shape. Also progressive motility in ejaculate increased from 44.5% to 55% following acupuncture treatment.
5. Take Your Supplements:
This is one of my favorite prescription’s I give my male patients. These three supplements are only natural. One is plant based, the other is a natural steroid hormone produced by the adrenal glands and the third is an omega fatty acid. They must be taken together, twice a day for 30 days. The results will be so great that you will want to continue this protocol, but I would only recommend doing this only 6 months apart (twice a year).
1. DIM (diindolylmethane) is a plant compound called an in dole and has been shown to help regulate and promote a more efficient metabolism of estrogen, and an optimal ratio of estrogen metabolites. DIM balances estrogen levels, promoting health and well-being. This powerful phytonutrient is found in broccoli, cauliflower, cabbage and brussels sprouts, unlike other phytonutrients like soy is flavones, has no hormonal properties in itself.
2. Dehydroepiandrosterone (DHEA) is a natural steroid hormone, one of the hormones produced by the adrenal glands. After being secreted by the adrenal glands, it circulates in the bloodstream as DHEA-sulfate (DHEAS) and is converted as needed into other hormones. DHEA is chemically similar to testosterone and estrogen and is easily converted into those hormones. DHEA production peaks in early adulthood and declines in production with age in both men and women. Therefore, many diseases which correlate with age also correlate with low levels of DHEA production. Standard dosage is 100 mg twice a day.
3. Fish Oil: Take 2,000 mg of rich, omega 3 fish oil, in doses of 1,000 mg, twice a day.
To increase testosterone levels, consider taking DHEA 100 mg in divided dosage (50 mg, twice a day) with DIM-plus 60 capsule size (one capsule, twice a day for a total of 100 mg) for a total of two capsules per day along with a “good fat” such as flaxseed or fish oil 1,000 mg, twice a day (2,000 mg total per day).
Another favorite combination of supplements I recommend for long term use are my Male Performance formula. Take this all natural herbal combination, two pills, twice a day. Along with this, take 2,000 mg of L-Arginine (one of the best male amino acids) in divided doses (1,000 mg), twice a day. (Take up to 3 months at a time. Take a break for a month and then go back on the 3 month regime.)
Vitamin C research suggests it may prevent sperm from “clumping” together and that it increases sperm count. Superoxide dismutase and glutathione – research shows that these and other antioxidants may improve sperm quality. Dose: 1,000 mg twice a day.
Vitamin E supplementation with this antioxidant has been shown to increase sperm motility and to enhance the ability of the sperm to penetrate the egg in test-tube studies. Dose: 400 IU daily. Talk to your doctor prior to starting Vitamin E, particularly if you are currently taking aspirin or other blood thinners.
Selenium: Dose: 200 mcg daily. Improves sperm motility.
Coenzyme Q10: Take 10 mg daily. Increases sperm count and motility.
Zinc is an essential nutrient for proper sperm production. A deficiency may result in lowered testosterone levels.. The usual recommended dosage of zinc is about 15 to 30 mg daily, coupled with 1 mg of copper for balance. Too much zinc can be toxic. Do not exceed a dose of 15 to 30 mg daily This mineral is found in great amounts in the outer layer of sperm and plays an important role in the production of the hormone testosterone.
Vitamin B12: Take 1000 mcg daily. A B-12 deficiency reduces sperm motility and sperm count. Even if no deficiency exists, B-12 supplementation may help men with a sperm count of less than 20 million per milliliter or a motility rate of less than 50% Zinc and B Vitamins (B6, B12, and folic acid) are critical nutrients in the male reproductive system for proper hormone metabolism, sperm formation and motility.
L-Arginine (Kidney Yang tonic) especially enhance sperm count. Studies indicate that this amino acid may improve sperm motility. Take 4 gr daily. Needed to produce sperm. If the sperm count is below 10 million per ml, arginine probably will not provide any benefit.
| L-Carnitine (Yin and Blood tonic) especially enhance sperm count. Researchers have found that L-carnitine is found in much greater amounts in sperm tissues than other cells. Preliminary studies suggest that L-carnitine and acetyl-L-carnitine may be able to stimulate sperm motility in certain situations. The role of L-carnitine on sperm maturation and sperm quality however, is still unclear. Several clinical studies have evaluated the effect of L-carnitine on men with a low sperm count, a reduction/loss in sperm movement, or men with both conditions. These studies have evaluated only small numbers of men who took oral carotene supplements for varying lengths of time. Some patients enrolled in these studies experienced increased sperm counts and/or increased sperm motility. Take 3-4 grams daily. Required for normal |
Flaxseed oil: Take 1 tbsp. daily. Is a source of essential fatty acids.
Fish Oil: Take 2,000 mg of rich, omega 3 fish oil, in doses of 1,000 mg, twice a day.
Ginseng: increases production of testosterone and helps with sperm production. Avoid if you have high blood pressure or Yin deficiency (with heat signs).
The Problem with Low Motility and Morphology
Guaifenesin (natural source is Beachwood) can improve motility by thinning out the semen allowing for sperm to swim up stream easier. Vitamin C and Zinc can also help.
If your morphology is less than 30%, consider Pycnogenol is the patented trade name for a water extract of the bark of the French maritime pine ( Pinus pinaster ssp. atlantica ), which is grown in coastal south-west France. Pycnogenol contains oligomeric proanthocyanidins (OPCs) as well as several other bioflavonoids. Preliminary human data suggests that supplementation of Pycnogenol may lower glucose levels and improve endothelial function.
Nutrition
The importance of a healthy diet cannot be overstated. Our amazing machine, the reproductive system requires the proper vitamins and minerals. Nutritional deficiencies can impair hormone function, inhibit sperm production, and contribute to the production of abnormal sperm. If you can not muster up the ability to get on a routine and eat a diet rich in green vegetables and colorful fruits, then at the very least, take a good multi-vitamin daily!
Include consumption of legumes and soy (which are a high in phytoestrogens and phytosterols).
Eat a natural foods diet that focuses on fresh vegetables, fruits, whole grains, fish, poultry, legumes, nuts, and seeds. No celery or cucumbers.
Drink 1/2 of body weight in ounces of water daily (e.g., a 150 lb man would drink 75 oz of water).
Pumpkin seeds are naturally high in zinc and essential fatty acids, as well as olive oil, which are vital to healthy functioning of the male reproductive system.
Eat 1/4 to 1/2 cup a day of pumpkin seeds to help maintain a healthy reproductive system.
Avoid excessive environmental estrogen and dietary sources of free radicals including saturated fats, hydrogenated oils and trans fatty acids.
Anti-hypertensives, anti-neoplastics and anti-inflammatory drugs, can impair sperm production.
Eliminate processed and refined foods (e.g., white flour), junk food, sugars, alcohol, and caffeine.
Men’s Health: Maintaining and Building Muscle Mass
This week is Men’s Health Week and I will be discussing everything men are interested in, health wise.
Men’s bodies are at their physical prime in their early 20’s through late 30’s. As we age, appropriately, we start loosing muscle mass as muscles begin to atrophy. Even if we maintain a certain weight, as we age, the muscle mass can be off set by fat cells. It is widely believed that between the ages of 40 and 60 an average man loses 35% of muscle mass due to the drop in hormone levels namely, testosterone. Compounding this situation is the fact that each year after a man turns 40 his metabolism slows by 2%. This coupled with less exercise and overeating all add up to more fat cells and less muscle.
Building and maintaining muscle mass works best when you put into practice a combination of tips.
1. Resistance Training: weight resistance is very important, include regular weight training. Building muscle mass requires the process of breaking down, building and recovery of the muscles in order for them to grow. Resistance is essential for making a muscle stronger. When a muscle has to work against a load placed on it, it adapts to the stress by creating new muscle fibers and making neurological changes that ultimately make it stronger. Muscles respond to virtually anything that offers resistance. No matter what your age!
A regime of 8 – 12 reps for 3 sets of one exercise is recommended. The amount of weight you lift will vary per workout… and that’s ok. What is more important is that you should lift enough weight to challenge your muscles. To do this, lift enough weight to only squeeze out 8 – 12 reps. If you can do more, your weight is too light. If you can not even do 8 reps, your weight is too heavy. Your reps should decrease with each of your 3 sets for that exercise. Another words, your first set, you will probably be able to do 12 reps. With the next two sets, your reps should decrease back to the 8 to 10 reps, due to muscle failure. You may need to add more weight for your second or third set.
The muscles now need to repair and recover.
2. Stretching: is a great tension reducer. Just as there are different types of flexibility, there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree).
When done properly, stretching can do more than just increase flexibility. Benefits of stretching include:
*enhanced physical fitness
*enhanced ability to learn and perform skilled movements
*increased mental and physical relaxation
*enhanced development of body awareness
*reduced risk of injury to joints, muscles, and tendons
*reduced muscular soreness
*reduced muscular tension
*increased suppleness due to stimulation of the production of chemicals which, lubricate connective tissues
*reduced severity of painful blood stagnation or injury in males
3. Cardio and Muscle Mass: Cardio work is great for the heart and burns calories. So it is important to look at your goals. Since we are talking about maintaining muscle mass, (not getting lean or building mass and staying lean) I will focus on maintaining mass.
For maintaining/building mass, you must do weight lifting and cardio on different days. When you want to maintain and/or maximize muscle growth, divide your weight workouts into 2 to 3 body parts per workout session. Lift three days a week. Cardio should be done only 2-3 times per week, as excess cardio works against your goal. Recovery days from the weights are important to take. Do your cardio on your days off from weight lifting. It is believed that by doing excessive cardiovascular exercises, like the treadmill or exercise bike, will decrease muscle mass. For maintaining muscle mass, maintain a slower speed and a higher incline on your cardio equipment.
4. Nutrition: maintaining and/or increasing muscle mass through resistance training requires adequate calorie intake. Protein is key. Protein is found in large amounts in the body. Proteins are the main building blocks in our system and the primary make-up of most of our cells. Proteins are a much slower and longer-lasting source of energy than carbohydrates. Proteins help maintain proper acid-alkali balance in our bodies and are needed for the maintenance of our muscle, connective tissue, and skin.
When you are exercising eating protein becomes even more important. As the muscles need protein to grow, therefore, it is important to eat at least 1g of protein per pound of body weight. Additionally, it is a good idea to have a protein-rich snack after your weight training workout.
Eating at least 5 times a day is not only important for maintaining muscle mass but for keeping your metabolism at an optimum level. Small, frequent meals helps maintain, strengthen and tonify muscle.
Eat a portion of carbohydrates and a portion of protein every meal. Exercise expert, Bob Cooper, through his research has found that what people need is “carbohydrate management, not carbohydrate elimination”. He suggests that by reducing carbohydrates by 20% of daily needs and within 48 hours replenishing the glycogen in the muscle by eating 100% of daily carbohydrate requirements, this will allow for fat loss, without muscle loss.
Eat fish 3-4 times a week for the essential oils. Omega 3s from fish oil can enhance the conversion of food protein to muscle protein. 1,000 mg of high quality fish oil (high amounts of DHA and EPA) twice a day (total of 2,000 mg) is necessary for regulating hormone levels.
Most people do not get their required daily allowance of vitamins and minerals from food. I highly recommend taking a good quality (preferably organic) multivitamin everyday.
Drink 6-8 glasses of water everyday.
Consider making healthy choices such as organic vegetables and fruits, as well as, dairy and meats from livestock raised without hormones. It is important to avoid hormone-altering toxic chemicals that disrupt testosterone levels and make your body work even harder to maintain balance. Wash vegetables and fruits well.
Sleep: is absolutely an essential component keeping that muscle mass. It is also the secret for staying young, energetic and healthy. Good quality sleep is imperative for the the body to repair itself. The body slows down considerably as we sleep in order to rejuvenate and regulate hormone levels. The release of natural HGH (human growth hormone), assists the body in the development of muscle mass. Studies have shown that natural growth hormone is produced during the late REM cycles of sleep. Therefore, a good nights rest will keep HGH production at optimum levels.
Exercise is also a good remedy for sleep. Exercise exhausts the muscles and the mind and can help us have a greater night’s sleep. Be sure to exercise in the morning or afternoon. Exercise stimulates the body and exercise or strenuous activity before bed may make falling asleep more difficult.
Acceptance: is the last part of the puzzle that is important to grasp. The ego body is telling us we want to be young and beautiful forever and always look and feel like we did in our 20’s and 30’s. The truth may be hard to accept sometimes, but changing the way we look at ourselves is the key to feeling good about who we are as we age. This is the part of the journey we call “our life”. Accepting who we are as we gracefully age is accepting ourselves with “great potential”.
Maintaining and/or building muscle mass as we age is not an impossible task. It is a matter of taking control of our situation and achieving our goal through diligent and basic discipline.
References
1. http://www.ohio.edu/research/communications/
2. http://www.buckinstitute.org/theInstitute/news.asp?id=26
3. http://www.eurekalert.org/pub_releases/2008-02/bu-tm020408.php
4. http://www.marksdailyapple.com/muscle-aging/
5. The Fat Loss Coach by Charles Remington
6. “Are you doing too much cardio? How to balance aerobic exercise and weight training to meet your fitness goals” by Bob Cooper.
