Health
Is Inflammation Good For Short-Term Injury Recovery?
Inflammation is your body’s protective response to harmful insults like injuries, toxins, and pathogens. On the outside we see signs of inflammation like edema or swelling, redness, heat, pain and loss of function like stiffness. How does short term inflammation have a positive effect on injury recovery? Let’s explore what happens after an injury. 1. Localization of immune response via signaling molecules After the event, local cells release signaling molecules activating local (mast cells) and calling distant effector immune cells to the site of injury. Some of the signals are called histamines and bradykinins which lead to heat, pain and swelling. These effects allow greater blood flow (open highway) to the insult so the defenders can come quicker and do their work. Other signaling molecules include cytokines, chemokines, and prostaglandins. Prostaglandins are the target that medicines like ibuprofen block. 2. Phagocytosis (cellular cleanup) of intrusive cells Then the full army arrives, neutrophils, T cells, including natural killer T cells, B cells, macrophages. All these cells work to phagocytose or eat up intruders and directly kill intrusive cells. During the cleanup, cells are made that will remember the intruder so the next time the offender presents itself your body can clean it up faster. What role do oxidants play in inflammation? We know that there are several defensive cells at play in inflammation, but how is your DNA structure defended? Another major player in inflammation is reactive oxidative species, or oxidants. These are natural byproducts of most cellular processes such as when the powerhouse of the cell creates ATP! In chronic diseases like diabetes and high blood pressure these ROS accumulate above the body’s ability to safely get rid of them and cause direct DNA damage. When a cell’s DNA is damaged it can either lead to cancer or more often the cell can die. Is inflammation bad? Usually, inflammation is good! It helps clean up harmful things that attack your body like infections, physical injuries, and toxins. Long term inflammation, such as caused by diabetes, obesity and high blood pressure leads to increased risks of cancer, Alzheimer’s and heart disease. How can you combat the negative effects of inflammation? Physical fitness is the most important aspect to preventing the negative aspects of oxidants and inflammation. Effective blood circulation is extremely important. Antioxidant supplements can also be used to assist in fighting back against oxidant related damage. Want to learn more about inflammation and injury recovery? https://www.youtube.com/embed/ZMmhm91N53c?1=1&enablejsapi=1
Learn moreBlue Balls: Fact or Fiction?
The term “blue balls” is used to describe the painful sensation in the testicles of a male who is sexually aroused but unable to experience the sexual release that comes with ejaculation. It is very real! (1) The Short Answer. Blue balls are not a myth (1). The medical term for blue balls is epididymal hypertension (EH). When men become sexually aroused, blood flow to the penis and testicles increases. This is what facilitates an erection and it also causes an increase in the size of the testicles as well. If the aroused man doesn’t have an orgasm, the penis and testicles stay in the engorged state and the increased pressure can cause discomfort. The best way to get rid of blue balls is to ejaculate. It’s good for your prostate to release semen on a regular basis - many urologists recommend that you ejaculate 2 to 3 times per week to avoid blue balls and to lower your risk of prostate cancer. What causes blue balls and why does it hurt? The medical term for blue balls is epididymal hypertension (EH). When men become sexually aroused, blood flow to the penis and testicles increases. If a man who's aroused doesn’t have an orgasm, the penis and testicles stay in an engorged state and eventually the increased pressure can cause an achy or throbbing pain in your testes. Can women get blue balls? Is there something like blue balls for women? Even those without a penis and testicles can experience the type of discomfort commonly known as blue balls. When women become aroused, blood rushes to their sex organs. If arousal is prolonged, it can cause a similar sensation called “blue vulva” or pelvic vasocongestion (PV). Similar to blue balls, blue vulva can cause feelings of achiness or heaviness in the clitoris and vulva. Is it dangerous to have blue balls? While blue balls can certainly be painful, you will not die from it. In fact, it should go away between a few minutes to a couple of hours depending on how long you've been on edge. Ejaculating is the most common way to get rid of blue balls. Even if you’re not able to ejaculate, you should not experience damage or long-term side effects from blue balls. Epididymal hypertension generally resolve itself. Caveat #1: If you routinely practice what’s called edging, which is when you intentionally withhold an orgasm to make the eventual orgasm more intense. Constant edging can make the instance of blue balls worse and lead to prostatitis. Caveat #2: If your balls are truly the color blue, or any other abnormal color, such as the color blue, you should see a doctor. How do you get rid of blue balls? The best way to get rid of blue balls is to ejaculate. Other than that, you can make things better by avoiding lifting, running, or other strenuous activities that increase testicular pressure. In addition to helping your blue balls, regular ejaculation is actually good for your prostate. In fact, a 2016 study from Harvard found that men who had at least 21 orgasms in a month were a third less likely to develop prostate cancer compared to men who only ejaculated 4 to 7 times per month. Medical treatments for blue balls If you’re experiencing blue balls and ejaculating is not helping, then try taking an over-the-counter medication like Advil or Motrin. Usually, prolonged pain and sensitivity from severe epididymal hypertension will subside in 3 to 5 days with regular masturbation and anti-inflammatory drugs. When to go to a doctor for blue balls? If testicular pain from blue balls worsens, you feel a lump, or you’re consistently having testicular pain with erections or orgasms, then you should see a doctor. You should also see a doctor if you have pain, heaviness, sensitivity, or discomfort in the testicles when you’re not aroused. This could be a sign of other problems like epididymitis, orchitis, prostatitis, or kidney stones. As mentioned above and below, you should also see a doctor if the color of your balls is actually blue, or any other abnormal color. Does blue balls really make your balls blue? No. Even though epididymal hypertension is called blue balls, your testicles don’t actually turn blue. If you notice that your testicles are turning blue or purple, it could be a sign of testicular torsion, a condition where the testicles are rapidly twisted causing pain, swelling, and discoloration. This is an emergency situation that merits a quick trip to the emergency room. ✔️ References 1. "Blue Balls", A Diagnostic Consideration in Testiculoscrotal Pain in Young Adults: A Case Report and Discussion. doi: 10.1542/peds.106.4.843 2. Ejaculation Frequency and Risk of Prostate Cancer: Updated Results with an Additional Decade of Follow-up. doi: 10.1016/j.eururo.2016.03.027
Learn moreOrgasms Reduce Risk Of Prostate Cancer
A 2016 study from Harvard found that men who had at least 21 orgasms in a month were a third less likely to develop prostate cancer compared to men who only ejaculated 4 to 7 times per month (1). The Short Answer. This study suggests that ejaculation frequency has a strong inverse correlation with prostate cancer in men (1). A group of 31,925 US-based men were surveyed about their ejaculation frequency from 1992 through 2010. Study participants reported an average of between 8 and 12 ejaculations per months. Men who had at least 21 orgasms per month were a third less likely to develop prostate cancer compared to men who only ejaculated 4 to 7 times per month. ORGASMS REDUCE ANXIETY & STRESS In addition to the immense pleasure that you feel during an orgasm, ejaculation has a long list of healthy side effects. Ejaculating releases endorphins, your body’s feel-good neurochemicals that can reduce feelings of anxiety and stress and improve feelings of self-worth and self-esteem (2). ORGASMS HELP YOU SLEEP BETTER Endorphins also play a role in controlling appetite and increasing immune function. Plus, if you or your partner have ever found yourself snoring minutes after sex, it will come as no surprise to you that orgasms can also help you get to sleep faster (3). ORGASMS INCREASE SEMEN QUALITY BY IMPROVING SPERM HEALTH In addition to releasing chemicals like dopamine, serotonin, oxytocin and prolactin, it’s thought that ejaculation can also purge toxins, impurities and carcinogens from the prostate. By frequently getting rid of sperm that may contain DNA damage, ejaculating regularly can also improve the quality of your semen. One study showed that after ejaculating every day for seven days, 80% of the participants had an increase in sperm quality. The results led researchers to believe that increased ejaculation can lead to an improvement in fertility (4). 1 IN 8 MEN WILL BE DIAGNOSED WITH PROSTATE CANCER Prostate cancer is one of the most common cancers for men in the U.S. In 2022, the American Cancer Society estimates that there will be about 268,490 new cases of prostate cancer and around 34,500 deaths from the disease in the U.S. alone. To put that into perspective, approximately 1 in 8 men will be diagnosed with prostate cancer in his lifetime, and 1 in 41 men will die from prostate cancer. For reference, the average age of a man when he is first diagnosed with prostate cancer is 66. HOW DID HARVARD RESEARCHERS STUDY ORGASM FREQUENCY AND PROSTATE CANCER? This Harvard study was published in the journal of European Urology in 2016 and took self-reported data from over 31,000 men from 1992 to 2010. By analyzing the monthly questionnaires that the participants provided, the researchers found that men who ejaculated more (21+ times per month) were significantly less likely to be diagnosed with prostate cancer during the study. One of this study's key findings was that frequent ejaculation (21+ times per month) is correlated with a reduced risk of prostate cancer. HAVE OTHER RESEARCHERS STUDIED THE EFFECTS OF ORGASM FREQUENCY ON PROSTATE CANCER RISKS? In full disclosure, this is not the only study that’s been done on the frequency of ejaculation and the incidence of prostate cancer. Other studies have found no links between the two, and one study even found an increase in prostate cancer linked to increased masturbation. That being said, the Harvard ejaculation frequency study is by far the most comprehensive longitudinal study on this subject to date. So while more research needs to be done on this subject, it's clear from what we know so far that having frequent orgasms and releasing semen on a regular basis can have mental, emotional, and physical benefits. PROSTATE CANCERS OUTCOMES, DETECTION, AND PREVENTION Prostate cancer is very common, but the 5-year relative survival rate based on men diagnosed with prostate cancer between 2010 and 2016 is close to 98%. As with many cancers, early detection, diagnosis and treatment increases positive outcomes. Since early stages of prostate cancer often cause no symptoms, they’re usually detected by preemptive screening. More advanced cancers can cause symptoms such as problems urinating, blood in the urine or semen, erectile dysfunction, pain in the bones, loss of bladder or bowel control and weakness or numbness in the legs or feet. If you experience any of these symptoms, it’s time to see a doctor. If you want to be proactive and increase the number of ejaculations you have each month, we encourage you to go for it! The easiest method is masturbation. Pick a start date and see if you can masturbate 21 times in a month. If you’re looking to make ejaculating more fun for both you and your partner, give our sexual health supplements a try. You may find that when you make sex more fun, hitting 21 orgasms per month isn't so hard after all. ✔️ References 1. Ejaculation Frequency and Risk of Prostate Cancer: Updated Results with an Additional Decade of Follow-up. doi: 10.1016/j.eururo.2016.03.027 2. Effects of Exercise and Physical Activity on Anxiety. doi: 10.3389/fpsyt.2013.00027 3. Sex and Sleep: Perceptions of Sex as a Sleep Promoting Behavior in the General Adult Population. doi: 10.3389/fpubh.2019.00033 4. Can a Short Term of Repeated Ejaculations Affect Seminal Parameters? Journal of Reproduction & Infertility, Jul-Sep 2016
Learn moreDoes COVID affect male fertility?
A recent study of 120 Belgian men who recovered from COVID-19 infections suggests that SARS-CoV-2 (COVID) poses dangers to male fertility by affecting sperm motility and sperm count (1). The Short Answer. This study suggests that COVID infections negatively affect sperm health in men for at least 3 months after their initial infection (1). Researchers analyzed 120 men who recovered from COVID to determine if their sperm cells suffered DNA damage. Sperm motility and sperm count were reduced in men for at least 3 months after COVID-19 infection. Interestingly, the severity of COVID-19 infection and the presence of fever were not correlated with sperm characteristics. In other words, the primary factor in sperm damage is simply contracting COVID rather than how bad one's symptoms were. How did this study about COVID and sperm health work? Researchers collected blood and semen samples from 120 Belgian men between the ages of 18 and 60 who had recovered from COVID-19 infections within one to eight weeks of collecting samples. They tested for two main factors of semen health: sperm motility (how well sperm are able to move) and sperm count (the concentration of sperm in one's semen). Sperm quality was assessed using the World Health Organization's criteria for semen characteristics (2). DNA damage to sperm cells was assessed by quantifying the DNA fragmentation index and the high density stainability. Finally antibodies against SARS-CoV2 spike-1 antigen, nuclear and S1-receptor binding domain were measured by Elisa and chemilumenscent microparticle immunoassays, repsectively. What is a healthy sperm motility level? Sperm motility is a measure of how well sperm cells are able to move. Healthy sperm motility is defined as sperm cells that have forward progression of at least 25 micrometers per second (3). Sperm motility is classified into four types: Non-motile sperm (no movement) Non-progressive sperm motility (less than 5 micrometers per second Slow sperm motility (less than 25 micrometers per second) Health sperm motility (over 25 micrometers per second) Poor sperm mobility is classified as anything less than 25 micrometers per second, and is known as asthenospermia or asthenozoospermia. How does COVID affect sperm motility? In this study, researchers found that sperm motility decreased in men that had recovered from COVID (1): Within 1 month of recovery from COVID: 60% of men had reduced sperm motility. Within 1-2 months of recovery from COVID: 37% of men had reduced sperm motility. After 3 months of recovery from COVID: 28% of men had reduced sperm motility. What is sperm count and what's a normal sperm count level? Sperm count is a critical factor in male fertility. It refers to the number of sperm cells contained in a given volume of semen. It's typically measured in millions of sperm cells per milliliter (mL) of semen. A normal sperm count ranges from 15 million sperm to more than 200 million sperm per milliliter (mL) of semen. Anything less than 15 million sperm per milliliter is considered to be a low sperm count (4). How does COVID affect sperm count? In this study, researchers found that sperm count decreased in men that had recovered from COVID (1): Within 1 month of recovery from COVID: 37% of men had reduced sperm count. Within 1-2 months of recovery from COVID: 29% of men had reduced sperm count. After 2 months of recovery from COVID: 6% of men had reduced sperm count. COVID and Fertility: Do vaccines affect male fertility? A study by the National Institutes of Health (NIH) followed more than 2,000 couples to find out if vaccination in the male, female or both affected the chances of conceiving a child. They found that there was no difference in the vaccinated couples as opposed to the unvaccinated couples. They also found that there is a slightly lower chance of conception in couples where the man had a COVID-19 infection within 60 days before the female’s menstrual cycle. The moral of the story – get vaccinated if you're trying to conceive! If you’re a man, you’re less likely to experience fertility problems if you avoid a SARS-CoV-2 infection altogether. COVID and Fertility: How long for sperm health to recover after COVID? Researchers concluded that while semen is not infectious with SARS-CoV-2 after more than 1 week of COVID-19 infection, couples with a desire for pregnancy should keep in mind that sperm quality after COVID-19 infection is likely to be decreased. Based on this study, the estimated recovery time from COVID in terms of sperm health is 3 months. While it's not yet clear if sperm health is permanently damaged in men that contracted COVID, it is clear that many men see a significant decrease in sperm motility and sperm count in the months following their COVID infection. If you're trying to conceive and you just had COVID, it might be smart to wait until your body has a chance to regain its health before putting your sperm back to work. If you have concerns about COVID-19 as it relates to fertility, semen quality, sperm count, sperm motility, sexual function, or reproductive health, make sure you talk to your doctor. Sexual function is vital to a person’s quality of life. ✔️ References 1. Sperm quality and absence of SARS-CoV-2 RNA in semen after COVID-19 infection: a prospective, observational study and validation of the SpermCOVID test. doi: 10.1016/j.fertnstert.2021.10.022 2. World Health Organization reference values for human semen characteristics. Human Reproduction Update, Volume 16, No. 3 (2010). doi:10.1093/humupd/dmp048 3. Semen analysis and sperm function tests: How much to test? doi: 10.4103/0970-1591.78424 4. Semen Quality as a Predictor of Subsequent Morbidity: A Danish Cohort Study of 4,712 Men With Long-Term Follow-up. doi: 10.1093/aje/kwx067
Learn moreHow Does Testosterone Replacement Therapy Work?
In 1944, scientists at Wayne University underwent experimentation with synthesized testosterone as a treatment for various health issues attributed to low testosterone in males. Today we know the treatment as Testosterone Replacement Therapy. TRT is used worldwide to treat a variety of low-testosterone symptoms. Symptoms of Low Testosterone There are several symptoms of low testosterone, but these are the most commonly reported issues: Low Energy and Fatigue - Men may experience reduced levels of energy as they age. Some of this can be attributed to the natural aging process, but it's also a common symptom of low testosterone levels. Low Sex Drive - Testosterone plays an essential role in a man's libido. If low testosterone is an issue, a man would experience much greater reduction in sex drive than they normally should. Difficulty Building and Maintaining Muscle Mass - A man's testosterone level is the key element to the body's ability to recover from exercise and build muscle. If testosterone levels are too low your body cannot recover properly, which can even lead to injury. Mood Issues - Hormones play a vital role in a person's mood. Testosterone is just one of many hormones involved in the process that can change how you feel. If a man has low testosterone they can feel anxious, depressed, and less confident. Is it possible to increase testosterone without Hormone Replacement Therapy or HRT? There are some natural methods of increasing testosterone that have been proven to be effective. Diet - The basic idea is to eat good balance of macronutrients. Protein, Fat, and Carbohydrates. From there you can fine tune your nutrient intake. Foods like fish, eggs, leafy greens, berries, and avocados all contain nutrients that aid on the processes of creating testosterone, and your body's ability to effectively use testosterone. Vitamin D, Zinc, Copper, Lecithin, and Omega-3 fatty acids are some of the many reasons to eat whole and healthy foods. Exercise - About 15 minutes to 1 hour after exercise the body's testosterone levels rise. Large compound lifts, like squats and deadlifts, can work the best to increase testosterone because they move the most blood around the body. Sleep - Natural testosterone levels peak during sleep. This allows the body to maximize recovery time. When a person doesn't get enough sleep they are potentially lowering their testosterone. Not only does sleep effect testosterone levels, sleep is an essential factor in the body's ability to effectively make use of its testosterone in recovery, muscle building, mental ability, and other qualities. Melatonin supplementation and other natural products (such as passiflora extract) can improve sleep quality. How does TRT testosterone and HRT hormone replacement therapy work? TRT is implemented through injections of exogenous testosterone. These injections are intended to bring a person with low testosterone into their healthy range. The bodies natural testosterone levels then shuts down (unless you use HCG) and the testosterone injections take over all of the body's testosterone needs. Users should see improvements in ability to gain muscle mass, sex drive, mood, and more within 1-2 months of beginning TRT. What are the benefits of TRT Testosterone Replacement Therapy? Strength and Muscle - Increasing testosterone levels allows you to experience an elevated ability to build muscle mass. Heavier lifting is more beneficial, and will result in more efficient strength gains. Mood - TRT users report less anxiety and nervousness. Having a more confident attitude is a common effect of TRT. Libido - One of the most common symptoms of low testosterone is low libido. Raising testosterone levels increases your sex drive. Energy - Many TRT users experience increased energy levels. One reason for this is higher levels of testosterone allow for quicker recovery from sports and exercise, allowing the user to feel more energized when they may have previously felt burnt out. What are the side effects and downsides of TRT? Reproductive System Shutdown - Since your body is receiving exogenous Testosterone, the body shuts down its own testosterone production methods including the testicles. This can be considered a positive for some men, as the shutdown of your ability to produce sperm can mean a form of (not necessarily effective) birth control. There is a fix, however, in the form of the hormone human chorionic gonadotropin, or HCG. HCG allows the body to continue its natural production of testosterone, and keeps your testicles full sized and producing semen and sperm. Hair Loss - If you are genetically predisposed to male pattern baldness, or MPB, using elevated levels of testosterone could assist in hair loss. For people that don't have a family history of early baldness, TRT will likely not effect them. Mood Changes - Though most users report an elevated mood, more confidence, and less anxiety, some people report mood issues. Some include feeling tense, angry, and sad. Some of these symptoms can be related to an abnormal estrogen level. This is one of many reasons why it's important to get regular blood work done while on TRT. Is TRT right for me? If you're experiencing symptoms of low testosterone the first step is to get a blood test. Any doctor, endocrinologist, or TRT specialist will require a blood test showing test levels and various blood properties before moving forward with any decisions. Testosterone replacement therapy does work for those that need it. Talk to your doctor for more information on TRT. ✔️ References 1. https://www.usrf.org/news/TRT/history.html 2. https://www.healthline.com/health/low-testosterone/warning-signs 3. https://www.healthline.com/nutrition/testosterone-boosting-food 4. https://www.webmd.com/men/features/exercise-and-testosterone
Learn moreIs Copper an Essential Micronutrient?
Copper is an essential part of your mitochondria, the powerhouse of the cell. Copper is a monovalent cation found in foods such as spinach, sesame seeds, chocolate, nuts, parmesan, and mushrooms. The recommended daily value is 1100mcg for women and 1400mcg for men (1). Why does the human body need copper? We know that copper is an essential part of mitochondria, but what else does copper do? After oral ingestion, copper is absorbed in the stomach and the first part of the small intestine called the duodenum where it is then passed directly to the liver. 80-90% of that copper is secreted by the liver into bile, or the green stuff that helps you digest fats, which is subsequently excreted in the feces (1). The other 10-15% is used by the liver to make enzymes, which you can think of as little machines to form complexes such as ATP (the main energy molecule in your body via cytochrome C oxidase), melanin (the molecule that gives your hair and skin color via monoamine oxidase and tyrosinase) and collagen (the protein that gives your skin and blood vessels elasticity, made by lysyl oxidase). Can you ingest too much or too little copper? People at risk for copper deficiency include those who have had stomach surgery, like gastric bypass for obesity due to copper’s absorption sites. Others at risk are those who supplement with too much zinc. An abundance of zinc interferes with your stomach’s ability to absorb copper. Copper is a necessary cofactor for creation of red blood cells because it is essential for proper cellular iron transport and integration into hemoglobin. Copper deficiency leads to all blood cell line dyscrasia, sometimes mistaken for a pre-cancerous state called myelodysplastic syndrome, but whose cell morphologies and functions rapidly correct with appropriate copper supplementation. Copper deficiency also can mimic vitamin B12 deficiency in a symmetrical lower extremity ascending numbness, weakness and eventually flaccid paralysis. This phenomenon is appreciated because B12 and copper metabolism cross paths in their role of DNA methylation. Interestingly, copper deficiency can manifest as optic neuropathy or vision difficulty, generalized cognitive dysfunction or even similar to schizophrenia as a wide variety of psychiatric disturbances. Due to its role in cellular respiration (the mitochondria’s job) to make energy molecules, hypocupremia can initially manifest as intractable hypothermia as well. What’s the best way to make sure you’re getting the right amount of copper? Taking a multivitamin with minerals every other day is a great place to start. Recent studies have shown that supplementing micronutrients such as iron and copper every other day is superior to daily for absorption. When you supplement every day, your body thinks you are getting too much of these metals regardless of your true body stores and wastes them. You can also eat a varied diet full of nuts, shellfish, and even dark chocolate! In low resource settings, when copper supplementation is needed but conventional preparations are unavailable, cocoa powder is used. ✔️ References 1. Health Effects of Copper Deficiencies, National Research Council (US) Committee on Copper in Drinking Water.
Learn moreThe Importance Of Copper Supplementation When Taking Zinc
The body uses copper in energy production and to support bone, skin, neurological, and cardiovascular health. Although copper deficiency is rare, copper deficiency can result from high levels of zinc intake as zinc decreases the body's ability to absorb copper from the diet. In this article we will explore the pathways that can lead to copper deficiency and what you can do to maintain healthy copper levels in your body while taking zinc supplements. The Short Answer. Balancing zinc and copper levels in the body is critical for health Doctors recommend that you take 2-4 mg of copper along with any zinc supplement. https://www.youtube.com/watch?v=OkP0_5-m5u0 What role does copper play in the body? Copper is an essential trace mineral. This means that is it necessary for human health, but we do not need large amounts (1). Copper is found in all body issues and plays a role in making red blood cells, maintaining nerve cells, and supporting the immune system. Copper is required by the enzymes involved in aerobic metabolism (2). Copper is also intimately involved in the production of collagen (the protein that gives your skin and blood vessels elasticity). There is hardly a system in the body that does not rely on copper. This means that copper deficiencies have wide-ranging effects on the body. How much copper do we need? How much do we get from an average diet? The World Health Organization estimates that the average adult human ingests about 1 mg of copper per day in their diet (2). This is roughly inline with the National Institute of Health's recommendation that adults consume between 900-1,300 mcg of copper a day (3). However, roughly only half of the consumed in our diet is absorbed (2). Therefore, it is advisable to consume 2-3 mg of copper daily. How does zinc supplementation effect copper absorption? All copper in our body is obtained through the food that we eat, the things that we drink, and the supplements that we take. Copper that is taken in through diet is partially absorbed in the gut. Zinc effects how much copper our body absorbs in our gut. Zinc reduces the amount of copper your body absorbs, and high doses of zinc can cause a copper deficiency. For that reason, many doctors recommend that you take 2-4 mg of copper along with a zinc supplement (4). Copper and Sperm Health: The role of copper in male fertility Copper plays a very important role in male fertility. It is an essential element for the production of sperm (5). Copper-dependent enzymes are present at all stages of sperm development and are present within the cells of the testes. Copper deficiency leads to a significant reduction in male fertility (5). Taking a copper supplement is a cheap and effective way to maintain your copper levels in the correct range and maintain sperm health. Load Boost contains 4 mg of copper per serving and contains a blend of high-quality, natural ingredients that promote sperm health, improve prostate health, and increase semen volume. ✔️ References 1. “Precious Metals and Other Important Minerals for Health.” Harvard Health, 15 Feb. 2021, https://www.health.harvard.edu/staying-healthy/precious-metals-and-other-important-minerals-for-health 2. National Research Council (US) Committee on Copper in Drinking Water. Copper in Drinking Water. Washington (DC): National Academies Press (US); 2000. 2, Physiological Role of Copper. Available from: https://www.ncbi.nlm.nih.gov/books/NBK225407/ 3. "Copper: Fact Sheet for Health Professionals" National Institute of Health, 29 March 2021, https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/. 4. "Zinc" Mount Sinai Health System, 5 April 2022, https://www.mountsinai.org/health-library/supplement/zinc 5. Ogórek M, Gąsior Ł, Pierzchała O, Daszkiewicz R, Lenartowicz M. Role of copper in the process of spermatogenesis. Postepy Hig Med Dosw (Online). 2017 Aug 9;71(0):663-683. doi: 10.5604/01.3001.0010.3846. PMID: 28791960
Learn moreHow Relaxation And Supplements Can Improve Sleep Quality
Sleep is a bodily function that is critical to our overall health and wellbeing. It allows your mind and body to rest and reset after a long day, thus making you ready for the next. Though this benefit may be obvious, many people do not understand just how important sleep is to the body (1). Outside of providing you a way to recharge, sleep can also: Improve cognition and memory. Sleep plays an integral role in the neurological processes related to your overall cognitive functioning and ability to remember things. In terms of cognition, sleep helps support functions such as thought processing, making connections, and knowledge building. It also contributes to memory processing and consolidation (2). Helps muscle building and recovery. While sleep is thought to be a relaxing and low-effort activity, it actually is instrumental to both muscle recovery and growth. While you sleep, your body releases growth hormones, which are important to muscle building. Because you are resting, sleep also helps to alleviate pain and tension in your muscles (3). Keep you healthy. Studies show that sleep, or lack thereof, can affect our overall health, particularly with regards to immunity. Research demonstrates that sleep deprivation can influence the immune system and cause several health conditions (4). How much sleep should you get? With the hustle and bustle of everyday life, many of us do not prioritize sleep in the way we should. Knowing the importance of sleep in our health and wellbeing, you should always aim to get the recommended amount of sleep every night. The amount of sleep you should get depends on your age and will change throughout your lifetime. Children and adolescents, for example, usually require much more sleep, especially if they are less than five years old. As you get older and into adulthood, experts recommend getting at least seven hours of sleep per night (5). What is proper sleep hygiene and what does it look like? Sleep hygiene refers to maintaining sleep habits that help you achieve a full night's rest. Doing these things can help to relax you and eliminate distractions and stimuluses. Such habits include: Maintaining a regular sleep schedule. This means trying to go to bed at the same time every night and waking up at the same time every morning. Dimming the lights. Bright lights cause reduced production of melatonin, an essential hormone for sleep. Minimizing screen time before bed. It’s best to put away electronics at least 30 to 60 minutes before bed, as technology can give off blue light and be mentally stimulating. Stopping eating a few hours before bed and avoid caffeine, alcohol, and larger meals (6), (7). What sleep supplements are effective? While sleep hygiene and lifestyle can be important to getting a good night’s rest, there are also various supplements that have demonstrated effects in improving sleep quality. Passiflora Extract Passiflora extract, also known as Passiflora incarnata or passionflower, is an herbal supplement with anti-anxiety and sedative properties. Therefore, it has been historically used to help with sleep, commonly in the form of an herbal tea. Experts believe that passionflower functions in this way by increasing gamma aminobutyric acid (GABA) levels in the brain. GABA is a brain chemical that promotes sleep at increased levels (8). To understand these potential effects, one study evaluated how Passiflora incarnata tea influenced sleep in 41 individuals versus placebo. Findings indicated that low doses of the herb improved sleep quality amongst study subjects (9). Chamomile Chamomile, known as Matricaria chamomilla, is another plant used traditionally as a sleep aid and as a sedative. It has also been used for other medicinal purposes such as a hypnotic, analgesic, antipyretic, and immune and nervous system modulator. In a study evaluating how chamomile affected sleep in older adults, the group taking 400 mg oral capsules of chamomile twice daily demonstrated improved sleep quality compared with placebo. Additionally, no side effects were associated with its use (10). Valerian Root Extract Valerian root extract, or Valeriana officinalis, is yet another example of an herbal sleep remedy used for inducing sleep and bettering sleep quality. It has been widely used in Europe for this indication, and roughly 1.1 percent of adults in the United States report having used valerian root extract within the last week. A meta-analysis of 16 studies that included a total of 1,093 patients examined its effectiveness. The review concluded that valerian may improve sleep quality with minimal side effects (11). Magnesium Magnesium is a chemical element that controls several biological functions. In fact, it plays a role in greater than 300 biochemical reactions in the body. Of note, it is involved in neural transmission, thereby affecting the excitability, or lack thereof, of the central nervous system. It modulates the N-Methyl-D-aspartic acid (NMDA) receptor and GABA, two entities implicated in sleep regulation. Likewise, magnesium is known to prevent insomnia by reducing stress, relaxing the body, and helping you to sleep longer. A study evaluating 46 elderly participants analyzed how magnesium influenced sleep patterns compared with placebo over the course of eight weeks. Magnesium supplementation was found to improve sleep time, efficiency, and onset latency. It also improved other measures such as insomnia severity index (ISI) score and early morning awakening. Therefore, magnesium supplementation can play an important role in improving sleep quality (12), (13). Ashwaganda Ashwaganda is an herb found in India and south Asia, traditionally used for several ailments and purposes, with effects ranging from anti-inflammatory to neuroprotective. In terms of neurological effects, ashwaganda has demonstrated that it can decrease stress and anxiety and increase cognition and memory in bipolar disorder. In scientific studies, it also provided benefits at doses of 300 mg twice daily in terms of improving sleep quality and sleep onset latency. Aside from using ashwagandha as a sleep aid, it shows promise in preventing insomnia and anxiety (14). Better Sleep, Better You If you want to feel your best, it is crucial to focus on getting a good night’s sleep. To accomplish this, it is vital to adopt sleep habits that focus on relaxing the body before bed, as this puts you in the best position for falling asleep quickly, staying asleep, and having good quality sleep. Avoiding caffeine and other stimulants is key! Sleep supplements have been used for centuries to promote relaxation and improve sleep quality. Give them a try today and see how much better you feel after a long night of quality sleep. ✔️ References Why do we need sleep? (2014, June 26). Sleep Foundation. https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep Deak, M. C., & Stickgold, R. (2010). Sleep and cognition. Wiley Interdisciplinary Reviews. Cognitive Science, 1(4), 491–500. https://doi.org/10.1002/wcs.52 Van Cauter, E., & Plat, L. (1996). Physiology of growth hormone secretion during sleep. The Journal of Pediatrics, 128(5 Pt 2), S32-37. https://doi.org/10.1016/s0022-3476(96)70008-2 CDC- how much sleep do I need? - Sleep and sleep disorders. (2019, March 5). https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html Module 2. Sleep and the immune system | NIOSH| CDC. (2020, April 2). https://www.cdc.gov/niosh/work-hour-training-for-nurses/longhours/mod2/05.html What is sleep hygiene? (2009, April 17). Sleep Foundation. https://www.sleepfoundation.org/sleep-hygiene CDC—Sleep hygiene tips—Sleep and sleep disorders. (2019, February 13). https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html Passionflower information | Mount Sinai—New York. (n.d.). Mount Sinai Health System. Retrieved April 9, 2022, from https://www.mountsinai.org/health-library/herb/passionflower Ngan, A., & Conduit, R. (2011). A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (Passionflower) herbal tea on subjective sleep quality. Phytotherapy Research: PTR, 25(8), 1153–1159. https://doi.org/10.1002/ptr.3400 Abdullahzadeh, M., Matourypour, P., & Naji, S. A. (2017). Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: A randomized control trial. Journal of Education and Health Promotion, 6, 53. https://pubmed.ncbi.nlm.nih.gov/28616420/ Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W. (2006). Valerian for sleep: A systematic review and meta-analysis. The American Journal of Medicine, 119(12), 1005–1012. https://doi.org/10.1016/j.amjmed.2006.02.026 Abbasi, B., Kimiagar, M., Sadeghniiat, K., Shirazi, M. M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences, 17(12), 1161–1169. https://pubmed.ncbi.nlm.nih.gov/23853635/ Using magnesium for better sleep. (2021, May 20). Sleep Foundation. https://www.sleepfoundation.org/magnesium Langade, D., Kanchi, S., Salve, J., Debnath, K., & Ambegaokar, D. (n.d.). Efficacy and safety of ashwagandha (Withania somnifera) root extract in insomnia and anxiety: A double-blind, randomized, placebo-controlled study. Cureus, 11(9), e5797. https://doi.org/10.7759/cureus.5797
Learn moreCreatine Before Or After Workout
Creatine is an organic compound found naturally in many foods including red meat, chicken, and fish. Some vegetables contain amino acids that are necessary for the body's natural production for creatine including arginine, glycine, and methionine (1). In addition to getting creatine from one's diet, many athletes, exercise enthusiasts, body builders, and those interested in fitness choose to take a high quality creatine supplement to be certain that they consistently have a high enough level of creatine in their bodies. The Short Answer. Creatine takes 1 to 4 weeks to build up in your body. The time of day you take creatine does not matter. It does not matter whether you take creatine before or after your workout. Taking a creatine supplement does not typically have negative effects in healthy people. If you have a liver or kidney issue, or if you have questions, talk to a healthcare professional before taking creatine. How Long Does it Take Creatine to Work? To understand when you should be taking creatine, we must first understand how creatine works. Creatine can take anywhere from 7 to 30 days to fully saturate creatine in your muscles. The exact time frame depends on creatine supplement dosing, exercise level, diet, and other factors. 30 days is a common period of time to expect (2). As time goes on, muscles will begin to retain more water. Your muscle’s ability to retain water is the entire point of creatine, and allows you to lift for more reps, sets, and experience less fatigue. Seeing results is a slow process with creatine. After that first 30 days your muscles are finally saturated, so it will likely be another month or two before you start seeing the results of strength and mass gains from creatine. You should, however, feel the lifting endurance results within that first 60 days. If you were previously doing 15 reps of an exercise, try doing 20, and continue to push yourself. Creatine won’t magically make you strong, but it gives you the recovery and muscle endurance to get strong. Should I Take Creatine Before Or After I Workout? Building up creatine in your body is a slow process. It’s not like a narcotic that works within an hour. That’s why we expect to start seeing results from creatine within 30 to 60 days. With that in mind, we can understand why the time of day, or relation to our workouts, playing sports, or other athletic activities, wouldn’t matter when we consume creatine (3). The creatine you take today won’t be working for you today, or tomorrow. It will slowly build in your muscles over time. That’s why it’s best to not try to time your creatine intake with a specific time, but instead, a time that works for you. For example, if you drink a protein shake after every workout, mix your creatine in the protein shake. If you do a breakfast shake, that’s a perfect time. The key to creatine is consistency. Take creatine whenever you will remember to take it every day. Creatine Loading Phase If your creatine reserves are low, some research suggests that a creatine loading phase may help get your creatine levels up to speed quicker. For example, if you’re low on creatine, and your planned daily dose is 5g, you may want to take 10g daily for the first two weeks, just to get your body up to levels quicker. Some research suggests that the average body can only make use of around 5g creatine per day, so anything over that amount would be wasted (4). Consistency is still the key here. Rather than doing a loading phase, most research suggests that you’re better off setting a consistent routine of daily creatine intake, and continuing to work out. Be it 5g daily or 10g daily, your body will become saturated with creatine. In summary, it doesn’t matter when you take creatine, just make sure you remember to take it. Creatine for Women Since creatine is not a hormonal supplement, it generally works the same on men as it does women. Some people report bloating from water retention from creatine, but this can happen during the first few weeks of creatine use regardless of gender. Women have lower testosterone levels than men, and therefore less muscle endurance and have a more difficult time building strength and muscle. Creatine is a great option for women looking to take that extra step to level the playing field. Aside from weight lifting, creatine and also help women with sports related movements like running, jumping, throwing, and more (5). https://www.youtube.com/embed/ae4Pa7ueGAE?1=1&mute=1&enablejsapi=1 Is Creatine Safe For Teens? The main safety concern that people have with creatine is the potential of kidney damage or liver failure. While both of these are extremely rare, it’s good to consider why these two issues can happen. The main reason is dehydration. Creatine causes the body’s muscle to be able to retain more water, which increases the muscle’s ability to function properly. If there isn’t enough water in the body, this can cause an unnecessary strain on the kidneys and liver (6). So is creatine as safe for teens just as it is for adults? Assuming a teen or adult is generally healthy, or doesn’t have underlying kidney or liver issues, they should have no problem with taking creatine as long as they’re remembering to stay hydrated (7). While taking creatine it’s generally a good idea to consume more water than you normally would while not taking creatine. A gallon of water per day might sounds like a lot, but if you're working out and taking creatine, that's what your body needs to function at its maximum potential. ✔️ References 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7088015/ 2. https://portlandpress.com/clinsci/article-abstract/104/2/153/67304/Effects-of-creatine-loading-and-prolonged-creatine 3. https://www.ncbi.nlm.nih.gov/books/NBK544228/ 4. https://journals.physiology.org/doi/abs/10.1152/jappl.1996.81.1.232 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049200/ 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/ 7. https://pubmed.ncbi.nlm.nih.gov/21399917/
Learn more
