Post by Joey Smith on Mar 15, 2008 16:55:46 GMT -5
from Rob Faigin, author of:
Natural Hormonal Enhancement
Hormonally Intelligent Exercise
What do Obesity, Infertility, and a
Fit Sexy Body Have in Common?
Hormones. Hormonal decline is a central feature of the degenerative process known as aging responsible for diminished energy levels, lack of sexual vitality, and a steady upward creep in the fat/muscle ratio. Moreover, research increasingly shows that many diseases that hospitalize and kill millions of people each year are related to unfavorable shifts in hormone levels.
Hormonal therapy has become big business in recent years for good reason. Not only to restore vigor, but also because the scientific evidence leaves little doubt that diabetes, heart disease, osteoporosis, and cancer, are in part caused by hormonal changes that trigger other changes that lead to these diseases. For example, a rise in baseline insulin levels (associated with “insulin resistance”) causes triglyceride levels to rise and the ratio of LDL to HDL cholesterol to change for the worse – increasing the risk of heart disease. In women, falling estrogen (coupled with falling growth hormone) levels increase the risk of osteoporosis. Falling testosterone and rising estrogen levels in men elevate the risk of heart disease and impotency.
Hormonal decline makes you less active, which perpetuates the problem - giving rise to a vicious cycle. This vicious cycle is often referred to as the “downward spiral of aging,” leading from the robust, tight-bodied vigor of youth to the feeble frailty of old age. The entire hormonal system is interconnected. If one hormone changes for the worse, it affects other hormones. Conversely, hormonal synergy can work to your advantage if the change is positive. This is why hormonal enhancement technology is such a powerful tool for improving health and performance. The key to minimizing the negative effects of aging is to break the self-reinforcing downward cycle – and reverse it through hormonal synergy. This is the aim of HORMONAL FITNESS
8 Hormonal Enhancement Tips
Start with A – Inadequate intake of vitamin A is common in developing countries and results in stunted growth among children due to its relation to growth hormone.1,2 In adults, adequate vitamin A is important not only for healthy growth hormone output, but also for sex hormone production and fertility in women.3,4 An article in the Journal of Reproductive Medicine found that among the 28 adolescent girls studied, “sex hormone patterns correlate significantly with serum vitamin A, and in vitamin A deficient girls this could be important for reproductive function.”5 In males, vitamin A deficiency lowers testosterone levels.6,7 A study published in the Journal of Clinical Endocrinology found that in 102 boys aged 14-16 vitamin A deficiency was associated with delayed puberty and that 6000 i.u. of vitamin A for 6 months was as effective as hormonal therapy at stimulating pubescent growth.8 The richest dietary source of vitamin A is liver. A diet high in brightly colored vegetables - such as carrots, sweet potato, cantaloupe, and pink grapefruit – provides beta carotene, which the body can convert to vitamin A. Vitamin A (retinol) is a common ingredient in skin creams, though claims that vitamin A gets rid of wrinkles are inconclusive. Adequate vitamin A intake is an important factor in maintaining healthy skin, and low vitamin A status correlates with higher incidence of acne.9 Vitamin A is also an important factor in immunity, with research showing that vitamin A deficiency weakens resistance to infectious disease.10
Dietary Cholesterol, Friend Not Foe - Cholesterol is the primary food-derived substance from which the body manufacturers many types of hormones, particularly sex hormones and adrenal hormones. For people restricting fat intake – and especially for those specifically restricting cholesterol intake – low dietary cholesterol consumption can limit hormonal output. Eggs are the best source of cholesterol.
Essential Fats – Where the omega 6 to omega 3 ratio is skewed too much toward the former, hormonal balance is negatively altered in the direction of higher production of stress/inflammatory hormones.11,12 Omega 3 fatty acid deficiency relative to omega 6 is a threat for people eating a lot of processed foods and little or no fish. Walnuts are the only nut containing omega 3 fatty acids and are the second-richest non-animal source of omega 3 (after flaxseeds). I recommend eating cold-water fish at least twice per week and snacking on walnuts. Two tablespoons of flaxseed oil per day is useful to help ensure against omega 3 deficiency.
Combat Stress – Your adrenal glands' primary function is to help you cope with and respond to stress. Adrenal hormones include the “get up and go” hormones epinephrine and norepinephrine. Feeling run-down and having difficulty getting up in the morning is often caused by a syndrome known as “adrenal fatigue.” Vitamin C and pantothenic acid (B5) work together to support adrenal function.13,14 Vitamin C is depleted by stress and deficiency makes you more susceptible to sickness, which is one reason why stressed-out people get sick more often.15.16 Both vitamins are widely available in food, but if you do not consume ample amounts of fresh fruits and vegetables supplementation is advised – especially if you are under heavy emotional or physical stress. I’ve found that the ideal ratio of vitamin B5 to C for adrenal support is approximately 1:2.
Train Early – Exercising earlier in the day produces a superior hormonal response versus training in the evening. In particular, exercising late in the day magnifies the cortisol response.17 Cortisol is a catabolic hormone, which at high levels breaks-down muscle tissue and impairs immunity.18,19
Deep Sleep – Hormones are secreted in tune with daily circadian rhythms. Growth hormone is secreted during slow-wave sleep (also known as stage 4 or deep sleep).20 Sleep quality, particularly deep sleep, declines as we age. This results in diminished growth hormone output.21 Deep sleep occurs to a greater degree earlier in the night (12-3 a.m.) REM is more prevalent later and corresponds with a daily cortisol peak.22 By going to bed earlier you optimize the GH/cortisol ratio.
Sunlight (sun hormone report, click here) – Many folks nowadays spend most of their time indoors. This can wreak havoc on hormone levels. Light enters the body through the retino-hypothalamic pathway: through the eyes, converted to nerve impulses, and transmitted to a part of the brain called the hypothalamus, which is the master hormonal regulator.23 Sunlight also raises serotonin levels in the brain, which has an anti-depressant effect and improves nighttime sleep quality. Also, sunlight is critical for production of vitamin D.24 D is converted to a hormone-like substance named 1,25-dihydroxyvitamin D3 (calcitriol) that increases calcium absorption. Sunlight can help prevent osteoporosis as well as any vitamin or mineral, but avoid sun-burning. Spend at least 20 minutes each day outside prior to 3 p.m. or 30-40 minutes outside after 3 p.m., leaving exposed as much skin as suitably possible. (cont.)
I3C and Cruciferous Vegetables – Environmental estrogens, estrogen replacement in women, and an increasing estrogen/testosterone ratio in aging males represents a hormonal health problem. Indole-3-carbinol (I3C) is a nutrient that has been shown to blunt the negative effects of estrogen without lowering estrogen levels and may decrease the risk of estrogen-related tumors including breast and cervical cancer.25,26 Cruciferous vegetables are the main source of I3C. Cruciferous vegetables include broccoli, brussels sprouts, cabbage, and cauliflower. The National Cancer Institute recommends consumption of 5-9 servings (2½-4 ½ cups) of fruits and vegetables daily, but separate recommendations for cruciferous vegetables have not been established. A study published in the Journal of the National Cancer Institute found that cruciferous vegetables, but not other vegetables and fruit, reduce the risk of bladder cancer in men.27
Copyright © 2006 all rights reserved worldwide Hormonal-Fitness.com
Natural Hormonal Enhancement
Hormonally Intelligent Exercise
What do Obesity, Infertility, and a
Fit Sexy Body Have in Common?
Hormones. Hormonal decline is a central feature of the degenerative process known as aging responsible for diminished energy levels, lack of sexual vitality, and a steady upward creep in the fat/muscle ratio. Moreover, research increasingly shows that many diseases that hospitalize and kill millions of people each year are related to unfavorable shifts in hormone levels.
Hormonal therapy has become big business in recent years for good reason. Not only to restore vigor, but also because the scientific evidence leaves little doubt that diabetes, heart disease, osteoporosis, and cancer, are in part caused by hormonal changes that trigger other changes that lead to these diseases. For example, a rise in baseline insulin levels (associated with “insulin resistance”) causes triglyceride levels to rise and the ratio of LDL to HDL cholesterol to change for the worse – increasing the risk of heart disease. In women, falling estrogen (coupled with falling growth hormone) levels increase the risk of osteoporosis. Falling testosterone and rising estrogen levels in men elevate the risk of heart disease and impotency.
Hormonal decline makes you less active, which perpetuates the problem - giving rise to a vicious cycle. This vicious cycle is often referred to as the “downward spiral of aging,” leading from the robust, tight-bodied vigor of youth to the feeble frailty of old age. The entire hormonal system is interconnected. If one hormone changes for the worse, it affects other hormones. Conversely, hormonal synergy can work to your advantage if the change is positive. This is why hormonal enhancement technology is such a powerful tool for improving health and performance. The key to minimizing the negative effects of aging is to break the self-reinforcing downward cycle – and reverse it through hormonal synergy. This is the aim of HORMONAL FITNESS
8 Hormonal Enhancement Tips
Start with A – Inadequate intake of vitamin A is common in developing countries and results in stunted growth among children due to its relation to growth hormone.1,2 In adults, adequate vitamin A is important not only for healthy growth hormone output, but also for sex hormone production and fertility in women.3,4 An article in the Journal of Reproductive Medicine found that among the 28 adolescent girls studied, “sex hormone patterns correlate significantly with serum vitamin A, and in vitamin A deficient girls this could be important for reproductive function.”5 In males, vitamin A deficiency lowers testosterone levels.6,7 A study published in the Journal of Clinical Endocrinology found that in 102 boys aged 14-16 vitamin A deficiency was associated with delayed puberty and that 6000 i.u. of vitamin A for 6 months was as effective as hormonal therapy at stimulating pubescent growth.8 The richest dietary source of vitamin A is liver. A diet high in brightly colored vegetables - such as carrots, sweet potato, cantaloupe, and pink grapefruit – provides beta carotene, which the body can convert to vitamin A. Vitamin A (retinol) is a common ingredient in skin creams, though claims that vitamin A gets rid of wrinkles are inconclusive. Adequate vitamin A intake is an important factor in maintaining healthy skin, and low vitamin A status correlates with higher incidence of acne.9 Vitamin A is also an important factor in immunity, with research showing that vitamin A deficiency weakens resistance to infectious disease.10
Dietary Cholesterol, Friend Not Foe - Cholesterol is the primary food-derived substance from which the body manufacturers many types of hormones, particularly sex hormones and adrenal hormones. For people restricting fat intake – and especially for those specifically restricting cholesterol intake – low dietary cholesterol consumption can limit hormonal output. Eggs are the best source of cholesterol.
Essential Fats – Where the omega 6 to omega 3 ratio is skewed too much toward the former, hormonal balance is negatively altered in the direction of higher production of stress/inflammatory hormones.11,12 Omega 3 fatty acid deficiency relative to omega 6 is a threat for people eating a lot of processed foods and little or no fish. Walnuts are the only nut containing omega 3 fatty acids and are the second-richest non-animal source of omega 3 (after flaxseeds). I recommend eating cold-water fish at least twice per week and snacking on walnuts. Two tablespoons of flaxseed oil per day is useful to help ensure against omega 3 deficiency.
Combat Stress – Your adrenal glands' primary function is to help you cope with and respond to stress. Adrenal hormones include the “get up and go” hormones epinephrine and norepinephrine. Feeling run-down and having difficulty getting up in the morning is often caused by a syndrome known as “adrenal fatigue.” Vitamin C and pantothenic acid (B5) work together to support adrenal function.13,14 Vitamin C is depleted by stress and deficiency makes you more susceptible to sickness, which is one reason why stressed-out people get sick more often.15.16 Both vitamins are widely available in food, but if you do not consume ample amounts of fresh fruits and vegetables supplementation is advised – especially if you are under heavy emotional or physical stress. I’ve found that the ideal ratio of vitamin B5 to C for adrenal support is approximately 1:2.
Train Early – Exercising earlier in the day produces a superior hormonal response versus training in the evening. In particular, exercising late in the day magnifies the cortisol response.17 Cortisol is a catabolic hormone, which at high levels breaks-down muscle tissue and impairs immunity.18,19
Deep Sleep – Hormones are secreted in tune with daily circadian rhythms. Growth hormone is secreted during slow-wave sleep (also known as stage 4 or deep sleep).20 Sleep quality, particularly deep sleep, declines as we age. This results in diminished growth hormone output.21 Deep sleep occurs to a greater degree earlier in the night (12-3 a.m.) REM is more prevalent later and corresponds with a daily cortisol peak.22 By going to bed earlier you optimize the GH/cortisol ratio.
Sunlight (sun hormone report, click here) – Many folks nowadays spend most of their time indoors. This can wreak havoc on hormone levels. Light enters the body through the retino-hypothalamic pathway: through the eyes, converted to nerve impulses, and transmitted to a part of the brain called the hypothalamus, which is the master hormonal regulator.23 Sunlight also raises serotonin levels in the brain, which has an anti-depressant effect and improves nighttime sleep quality. Also, sunlight is critical for production of vitamin D.24 D is converted to a hormone-like substance named 1,25-dihydroxyvitamin D3 (calcitriol) that increases calcium absorption. Sunlight can help prevent osteoporosis as well as any vitamin or mineral, but avoid sun-burning. Spend at least 20 minutes each day outside prior to 3 p.m. or 30-40 minutes outside after 3 p.m., leaving exposed as much skin as suitably possible. (cont.)
I3C and Cruciferous Vegetables – Environmental estrogens, estrogen replacement in women, and an increasing estrogen/testosterone ratio in aging males represents a hormonal health problem. Indole-3-carbinol (I3C) is a nutrient that has been shown to blunt the negative effects of estrogen without lowering estrogen levels and may decrease the risk of estrogen-related tumors including breast and cervical cancer.25,26 Cruciferous vegetables are the main source of I3C. Cruciferous vegetables include broccoli, brussels sprouts, cabbage, and cauliflower. The National Cancer Institute recommends consumption of 5-9 servings (2½-4 ½ cups) of fruits and vegetables daily, but separate recommendations for cruciferous vegetables have not been established. A study published in the Journal of the National Cancer Institute found that cruciferous vegetables, but not other vegetables and fruit, reduce the risk of bladder cancer in men.27
Copyright © 2006 all rights reserved worldwide Hormonal-Fitness.com