OnFitness Magazine - November/December 2021 - 22

Strategy and tactics guide to live to100
TAKE A DEEP BREATH
Most of us understand that a healthy diet
and exercise are vitally important to
effective weight loss. However, it is
possible that despite the best efforts in
dieting and exercise, high levels of stress
may be preventing weight loss.
In addition to all the other problems
hormone disruptors.
These include bisphenol plasticizers with bisphenol-A - also called BPA. These and
other bisphenols have been shown to disturb or delay testosterone production in men and
estrogen in women. Phthalates - another type of plasticizer - can also interrupt
hormone production.
Some pesticides and herbicides have also been shown to interrupt hormone
production, as have parabens - contained in many skin products.
Some heavy metals such as cadmium have also been shown to interrupt hormone
production.
Decreasing consumption of foods and beverages in plastic containers and the use of
plastics with foods (especially when heating them), eating more organic foods and fewer
conventional foods, and carefully reading skin lotion labels will significantly help reduce
compounds that alter your testosterone levels.
-
Much of a man's testosterone is produced in the testicles, and for women, primarily in the
ovaries. Once produced, the hormone does not always remain as testosterone, however.
Two enzymes will convert testosterone to compounds that don't have the same effects as
testosterone.
These enzymes are aromatase and 5-alpha reductase, the latter of which converts
testosterone to dihydrotestosterone and the former, to estradiol - primarily a women's
reproductive hormone resident in men to varying degrees. Both are produced in the body
under specific metabolic conditions.
This means that inhibitors of these enzymes can lead to increased levels of
testosterone. Natural inhibitors of aromatase include parsley, celery, mangosteen, button
mushrooms, green tea, grapes, and a few other types of fruits and vegetables. Foods or
supplements containing compounds such as resveratrol and vitamin E also inhibit
aromatase, according to the literature.
There are several 5-alpha reductase inhibitors as well, including many of the
aforementioned foods as well as palmetto and astaxanthin, an algae supplement.
Several natural products have been shown to increase testosterone levels. Whether that
is due to their ability to block enzymes listed above or their ability to help the body
detoxify hormone disruptors have yet to be determined in most cases.
One of the more promising of these is medicinal mushrooms Ganoderma Lucidum, also
called reishi, and Cordyceps Sinensis, also known as cordyceps.
In a study that took place over several months with seven competitive cyclists and two
competitive races, these mushrooms increased athletes' testosterone levels. During the
initial period of study - without the supplementation - cortisol and testosterone levels
were measured during training and before and after the race.
Three months after mushroom supple-mentation, the cyclists had significantly higher
testosterone levels and thirty percent higher testosterone-to-cortisol ratios.
Another herb that may increase testosterone levels is licorice, which contains the
compound glycyrrhizinic acid.
Besides these, phosphatidylserine found in soybeans has been shown to increase
testosterone levels and reduce cortisol.
Other nutrients that may help increase testosterone levels include magnesium, vitamin
A and zinc. Deficiencies in these have been linked with lower testosterone levels.
stress brings, it may also prevent your
body's systems from working properly and
not allow metabolism to burn fat.
Help, however, can come in the form of
a few deep breaths.
Deep, relaxed breathing can not only
stimulate the parasympathetic nervous
system, but it can also decrease blood
pressure, slow your heartbeat, and allow
your digestive process to function properly.
Two systems control the internal
functioning of your body: the
parasympathetic nervous system and the
sympathetic nervous system. The
parasympathetic nervous system is
concerned with resting and digestion.
When you're relaxed, it allows your blood
pressure to decrease, slows your heartbeat,
and facilitates your digestive process.
The sympathetic nervous system, on
the other hand, is primarily concerned
with the fight-or-flight response, an
important stimulus that is triggered when
you're startled or surprised. At these times,
blood pressure increases, your heart beats
faster, and your digestive process slows.
Your adrenal glands enlarge and begin
to secrete large quantities of adrenal
cortical hormones. These hormones
suppress inflammatory responses and
mobilize your body's energy reserves.
When the sympathetic nervous system is
active, it's like putting your body on red
alert. It diverts all of its resources toward
survival.
-
Cortisol is a hormone produced in the
adrenal cortex. It plays an important role
in regulating blood sugar, managing energy
production, dealing with inflammation,
and maintaining your immune system. Too
little cortisol can cause chronic fatigue,
exhaustion, and Addison's disease, a
condition of the endocrine system.
Too much cortisol may lead to weight
gain. Since its role is to provide energy to
your body, cortisol can cause an increase in
appetite, and therefore overeating. Elevated
cortisol levels have also been found to
cause fat deposits in the abdominal region.
Other problems of excessive cortisol
include immune system failure, accelerated
aging, and stomach ulcers.
During the fight-or-flight response of
the sympathetic nervous system, cortisol
levels are elevated as a reaction to the
stress of a situation. It's important to
understand that the adrenal glands of your
body are not concerned with the type of
stress that triggers the release of cortisol.
Please support our journalism, subscribe now! Onfitnessmag.com/subscribe.
WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021 22

http://WWW.ONFITNESSMAG.COM http://www.Onfitnessmag.com/subscribe

OnFitness Magazine - November/December 2021

Table of Contents for the Digital Edition of OnFitness Magazine - November/December 2021