Wellness Wednesdays by Nurse Fiona – Men’s health
At Nuriss we believe that men should take care of their health as much as our female clients. We offer bespoke functional testing for men to help support their overall health & wellbeing. One particular hormone that can have a significant impact on men’s health is testosterone. Nurse Fiona takes you through 5 tips for boosting testosterone naturally.
Did you know that from the age of 30, a man’s testosterone levels naturally start to decline? Testosterone is the main male sex hormone, but females also make small amounts. Testosterone helps maintain a number of important bodily functions in men, including:
- Muscle mass/strength
- Bone density
- Red blood cell production
- Energy production
- Sleep/wake cycle
- Sexual function
- Fat metabolism
There are many factors that can reduce male testosterone levels. These include chronic stress, poor diet, nutrient deficiencies such as low vitamin D levels, weight gain, insufficient exercise & certain prescription drugs. Research has shown that approximately 40% of men over 45 years of age are affected by low testosterone.
5 ways to boost testosterone naturally
- Reduce stress levels: When we are stressed our bodies release the hormone cortisol. High cortisol levels have been shown to quickly reduce testosterone levels in men. In times of high stress, consume the adaptogen ashwagandha. This medicinal herb has been shown to support healthy cortisol metabolism whilst increasing testosterone levels in men by 17%.
- Intermittent fasting: This is where you eat your meals closer together with longer periods of fasting in between dinner & breakfast. Initially aim to eat all your meals within a 10, 8 or 6 hour time frame. There have been multiple studies that have shown time restricted eating can significantly increase testosterone and growth hormone levels in men. One particular study demonstrated a 200% increase in testosterone levels after 24 hours of intermittent fasting.
- Supplement with Zinc & Vitamin D: All vitamins & minerals are important for men’s health, but Zinc & Vitamin D are 2 key nutrients needed for healthy testosterone levels. Vitamin D has been shown to boost testosterone levels by up to 30%. Zinc inhibits the transformation of testosterone to DHT or dihydrotestosterone, a more potent androgen associated with hair loss, acne, weight gain & an enlarged prostate in men.
- Reduce alcohol consumption: Excessive alcohol consumption can damage the cells that secrete testosterone. Alcohol may also increase the conversion of testosterone to oestrogen in the body. Excess oestrogen in men can cause breast enlargement, loss of muscle mass, fatigue & a low libido.
- Exercise: A large study found that men who exercised regularly had higher testosterone levels. Resistance training such as weight lifting has shown to be the most effective form of exercise to boost testosterone levels. Combining resistance training with high intensity interval training can further boost testosterone and growth hormone levels.
At @nurissuk we help support men’s skin health with bespoke homecare products combined with in-clinic treatments. We have made it possible for many men to reduce fat & tighten skin with medical grade body contouring devices. Being a wellness clinic we also aim to support men’s overall health & wellbeing with bespoke blood tests, IV drips & functional testing combined with professional dietary & lifestyle advice. To book a consultation, contact email@example.com