mens health Flashcards
which protein is 60% of testosterone weakly bound to?
Albumin
what is 40% of testosterone tightly bound to?
SHBG
what are some risks/causes of low testosterone?
- age
- stress
- low SHBG (metformin)
- thyroid dysfunction
- zinc deficiency
- increased aromatase
- over exercising
how can we naturally increase testosterone levels?
- reduce stress
- weight loss
- detoxification
- low GI foods, healthy fats, zinc foods
- weight training
- sleep
- mitochondrial support
How can zinc supplementation help with low testosterone? RD?
- supports testosterone production
- promotes spermatogenesis
RD: 15-30 mg/day
How can vitamin D supplementation help with low testosterone?
- increases Leydig cell testosterone production
- supports a healthy testosterone / oestradiol balance
How can Mg supplementation help with low testosterone?
- in combination with zinc and B6, has shown to increase testosterone
RD: 200-400 mg/day
How can D-chiro-Inositol supplementation help with low testosterone? RD?
- decreases aromatise = decreasing conversion of testosterone to oestrogen
RD: 60 mcg/x2 daily
Which B vitamins are best for testosterone increase?
B2 (production), B3 (growth hormone stimulating leydig cell secretion) and B6 (suppresses oestrogen conversion)
Which enzyme turns testosterone into DHT?
5a-reductase
Which pathologies has increased DHT levels been associated with?
- anger issues
- acne
- male patterned baldness
- prostate disorders
what are some causes of increased 5a-reductase?
- diabetes
- high insulin
- inflammation
- obesity
- pesticides
Which nutrient/herbs increase NO causing ED help?
- argenine
- vitamin D
- ginko biloba
- beetroot
How can Reshi help with BPH?
inhibits 5a-reductase and reduces PSA
How can vitamin D help with BPH?
decreases prostate cell proliferation (6000 ID/day)
what are some risk factors for prostate cancer?
- abdominal obesity
- diet (processed meat, refined sugar, low fibre, caffeine, high saturated and trans fats)
- dairy (increases IGF-1)
- poor methylation
which SNP is associated with oxidative deactivation of testosterone?
CYP-3A4
Which 4 nutrients increase zinc absorption?
- lycopene (2 tbsp daily)
- quercitin
- reservatriol
- ECGC
- curcumin
what’s the most important dietary change for prostate cancer?
no dairy and increase zinc foods
