Day: April 5, 2022

This article is a repost which originally appeared on MBG

Edited for content.

Our Takeaways:

· Over one third of Americans do not get enough sleep

· Sleep supplements should suit the individual’s specific needs

· Test out the lowest recommended dosage of a supplement so see how you react to it first

The 18 Best Sleep Supplements Of 2022 (All With Science-Backed Ingredients)*

By Emma Loewe mbg Senior Sustainability Editor Expert review by Ashley Jordan Ferira, Ph.D., RDN

Over a third of Americans regularly miss out on the recommended seven-plus hours of sleep a night, according to the CDC.

Beyond cranky mornings and coffee cravings, sleeplessness can have real impacts on health, as rest is essential to brain function, immunity, muscle repair, metabolic health, and much more.

These days, countless sleep supplements promise to make it easier to catch some shut-eye (and all the benefits that come along with it)—but which ones actually work?

Here’s mbg’s holy grail list of what to look for in a sleep supplement, frequently asked questions, and how to find the right one for your nightly needs.*

How to pick a sleep supplement & what we look for.

Anyone in the market for a new sleep aid knows how tricky it can be to cut through all the labels, claims, and ingredient lists on various products.

Here, mbg’s Director of Scientific Affairs Ashley Jordan Ferira, Ph.D., RDN, breaks your search down into six key elements of an effective and safe sleep supplement:*

• It has science-backed ingredients: The ingredient label is always the first thing you’ll want to look at in a sleep supplement. It should feature active ingredients that are backed by sleep-relevant science and dosed properly. We broke down what those are below to make your search easy breezy.
• It comes in an effective but gentle form: Since you’ll presumably be taking this supplement every night, you’ll want to make sure it’s gentle on the stomach. Look for ingredients that have been studied on humans in clinical trials. The higher the bioavailability (the percentage of supplement that actually makes it into the bloodstream), the better.
• It comes in a convenient serving size: Be it a capsule, spray, or tincture, the supplement should be easy and enjoyable to consume nightly.
• Its ingredients justify the cost: The most affordable sleep supplements tend to contain a single active ingredient. Formulas that are more expensive should feature high-quality, clean ingredients (e.g., organic, higher bioavailability, botanical extracts, etc.) paired with additional premium nutrients or botanicals.
• It contains few other ingredients: The shorter the “other ingredients” list, the better. You’ll want a supplement that contains actives and not much else, so look for one free of binders, preservatives, and artificial colors or flavors. Looking for allergen-free supplements made without gluten, eggs, dairy, soy, peanuts, tree nuts, etc., is also a smart move.
• It comes from a trusted brand: Buy from a brand that’s transparent about its ingredients, sourcing, and quality testing. Above and beyond practices would include independent third-party testing (which helps ensure the purity and potency of a product) and/or USDA-certified organic seal. If the company has committed to sustainable packaging and/or shipping practices, all the better.

Top sleep supplement ingredients.

Remember how science-backed ingredients are the most important things to look for?

That’s because there are lots of ingredients that are labeled as sleep promoters but don’t have the data to demonstrate they work.

This isn’t necessarily because supplement companies are trying to dupe you but more likely because long-term, rigorous research is wildly expensive.

While pharmaceutical companies have the budget to spend on them, smaller supplement brands usually don’t (and nutrition research is a less-funded area in general).

As such, they typically rely on the collective body of science from smaller, more modestly priced studies.

When you’re looking for a sleep supplement, you can be confident that the following ingredients do have at least some (and in some cases, lots) of research to back them up:

1. Magnesium bisglycinate: This form of the essential mineral magnesium is attached to two glycine molecules to make it more bioavailable, gentle, and easy for the body to absorb come bedtime. Supplementing with magnesium has been shown to help with slumber; for example, this double-blind randomized clinical trial demonstrated that this mineral helps older adults fall asleep faster and stay asleep longer.*
3. Jujube seed extract (Ziziphus jujuba var. spinosa): Jujube dates have long been used for relaxation and sedation in traditional Chinese medicine, and one 2017 scientific review of the fruit—which can also be found in a concentrated powder extract form—supports its potentially calming effect on the brain.*
5. Gamma-aminobutyric acid (GABA): A naturally occurring neurotransmitter, GABA sends the brain a signal to calm down. PharmaGABA® is a GABA supplement bioactive (made by a fermentation process) that has been shown in clinical trials to enhance natural sleep quality.*
7. L-theanine: L-theanine is an amino acid found naturally in green tea, but the kind you’ll find in supplements is often synthetic. Due to the way it blocks receptors in the brain that can initiate a stress response, it’s been found to support sleep and cognitive function and calm stress in healthy adults.* A dose of 200 mg is the minimum amount of L-theanine you’ll want to take to get these calming sleep effects, according to a 2020 systematic review.*
9. Melatonin: Our bodies naturally secrete melatonin at night to signal that it’s time to start preparing for sleep. However, factors like stress, light, and caffeine can all inhibit its production and make it harder to wind down. Research shows that, when consumed in low physiologic doses (no more than 0.5 mg per serving), supplemental melatonin can help support this natural circadian rhythm process and reduce the amount of time it takes to fall asleep.* While synthetic melatonin is widely available, you’ll want to opt for plant-derived forms of the hormone when possible.
11. Tart cherry extract (Prunus cerasus): In one double-blind, placebo-controlled study on 40 people over seven days, tart cherry juice concentrate, a natural source of melatonin, enhanced sleep efficiency when enjoyed before bed.*
13. 5-Hydroxytryptophan (5-HTP): 5-HTP is anaturally occurring amino acid that produces serotonin, which can then be converted to melatonin in the body. Supplemental forms of it have shown potential in supporting a steadier mood.* Again, plant-derived forms of it, from the seeds of the African plant Griffonia simplicifolia, are superior to synthetic ones. When taking a 5-HTP supplement, make sure it also contains some vitamin B6 (also might be labeled pyridoxal 5′-phosphate) to help catalyze the conversion to serotonin.*
15. Rafuma leaf extract (Apocynum venetum):Rafuma leaf is a plant extract that was historically used in China to promote longevity and mental well-being.* The modern research on this one is light, but according to one study on Rafuma leaf and GABA, the two compounds may work synergistically to help people fall asleep faster and achieve deeper sleep.*
17. Ashwagandha leaf and/or root extract (Withania somnifera): This popular adaptogen has been shown to help alleviate stress in one double-blind, placebo-controlled study when consumed in high doses (at 240 mg).* As such, it may help the mind calm down before bed, but any ashwagandha supplement you take for sleep should contain a decent amount of glycowithanolides (at least 20%), the herb’s active plant compounds.*
19. Saffron extract (Crocus sativus L.): The saffron spice, while pricey, has a growing body of clinical support for sleep, like this recent double-blind trial that found adults who took 15.5 mg of saffron extract a day for six weeks reported better sleep quality.*
21. Hemp extract: Full-spectrum hemp extract (from industrial hemp) contains a number of plant compounds (including CBD) that work synergistically to promote calm.* Some emerging research has also found that taking it before bed might enhance sleep quality, due to its relaxing and mood-supporting properties.* If you’re using a hemp extract for relaxation or sleep, look for one that contains at least 20 mg of CBD.
23. Botanical extracts: Other plant compounds that have demonstrated calming effects in scientific trials include valerian root, lavender, lemon balm, hops, passionflower, chamomile, and skullcap.*

At a glance:

Best for falling asleep & staying asleep: mindbodygreen sleep support+

Best for shift work & jet lag: Nature’s Bounty Melatonin

Best for beauty sleep: Hum Mighty Night™

Best menopausal formula: EQUELLE®

Best for immunity: Trulacta

Best nighttime powder: Beam Dream CBD Sleep Powder

Best sleep tea: Gaia Herbs Sleep & Relax Herbal Tea

Best with melatonin & CBD: Green Roads Sweet Sleep CBD Oil

Best sleep mouth spray: Biocol Labs Sleeping Spray

Best L-Theanine: NOW Double Strength L-Theanine 200 mg Veg Capsules

Best fast-dissolve tablet: Nature Made Back To Sleep™

Best full-spectrum CBD tincture: FAB CBD Pure CBD Oil

Best plant-based melatonin: Symphony Natural Health Herbatonin 0.3 mg

Best for kids: Garden of Life Dr. Formulated Kids Sleep Gummies

Best nootropics: Qualia Night

Best 5-HTP: Seeking Health 5-HTP Capsules

Best organic herbal blend: Gaia Herbs Sleep & Relax

Best botanicals blend: Pure Encapsulations Best-Rest Formula

The bottom line.

Sleep supplements are not made to treat sleep disorders, but they can help support your body’s natural ability to get a great night’s rest.*

Look for ones that contain ingredients at effective doses that have been researched in humans for sleep, are low in additives, and come from a trusted brand (our list of 18 is a great place to start).

And as always, talk to your doctor before incorporating any new supplement into your routine. If you are pregnant, breastfeeding, or taking medications, consult with your doctor before starting a supplement routine. It is always optimal to consult with a health care provider when considering what supplements are right for you.

A team of scientists from Australia, Italy, Poland and Switzerland has examined the association between meat intake and life expectancy at a population level based on ecological data published by the United Nations agencies.

This article is a repost which originally appeared on Sci-News
Enrico de Lazaro - February 22, 2022
Edited for content and readability - Images sourced from Pexels 
Source: DOI: https://doi.org/10.2147/IJGM.S333004

Our Takeaways:

• The study examined the overall health effects of total meat consumption in 175 countries around the world.
• There has been research stating that vegetarians tend to have greater life expectancy compared with non-vegetarians in some populations. However, these studies lack population representation and do not remove the influence of lifestyle.
• The study found that total meat consumption correlates to greater life expectancy (not including the effects of total calories intake, economic affluence, urban advantages, and obesity).
• Meat-eating is beneficial to human health provided that it is consumed in moderation and that the meat industry is conducted in an ethical way.

The study shows that meat intake is positively associated with life expectancy at national level; the underlying reasons may be that meat not only provides energy but also complete nutrients to human body; from the evolutionary point of view, meat has arguably been an indispensable component in human diet for millions of years, which is evidenced, genetically, by meat digesting enzymes and digestive tract anatomy; the complete nutritional profile of meat and human adaptation to meat eating have enabled humans to gain many physical benefits, including greater life expectancy; meat intake, or its adequate replacement, should be incorporated into nutritional science to improve human life expectancy

“Life expectancy at birth is the measure synthetically describing mortality in a population,” said lead author Dr. Wenpeng You, a researcher at the University of Adelaide and FAPAB Research Center, and colleagues.

It is estimated that 20-30% of human life expectancy is determined by genetic factors, and 70-80% is determined by environmental factors.

Life expectancy at 5 years of age is similarly influenced by genetic factors, while it excludes neonatal, infant and early childhood mortality that depends heavily on environmental factors, especially hygiene and infection controls.

“The effects of meat eating on human health have been debated in nutrition and diet research for a long time,” they added.

Over the last 50 years, although the associations between meat eating and illness are circumstantial and controversial to some extent, they have prompted the spread of vegetarianism and veganism, based on the assumption that non-meat diets provide more health benefits than diets that include meat.

Moreover, it has been argued that vegetarianism and veganism form a part of ‘trendy’ Western lifestyles. Vegetarianism that has been prevalent in Western countries has been subject to prejudice, low self-esteem, and low psychological adjustment.

To date, there has been prevailing research stating that vegetarians tend to have greater life expectancy compared with non-vegetarians in some populations. However, lack of population representativeness and failure to remove the influence of lifestyle in these studies have been heavily criticized.

Our population-based study, using data collected by the United Nations and its agencies, tests the hypothesis that, worldwide, populations with more meat consumption have greater life expectancies.

In the study, Dr. You and co-authors examined the overall health effects of total meat consumption in 175 countries around the world.

The researchers found that the consumption of energy from carbohydrate crops (grains and tubers) does not lead to greater life expectancy, and that total meat consumption correlates to greater life expectancy, independent of the competing effects of total calories intake, economic affluence, urban advantages, and obesity.

“Humans have adapted to meat-eating from the perspective of their more than two million years evolution,” said Professor Maciej Henneberg, a researcher at the University of Adelaide and the University of Zürich.

Meat of small and large animals provided optimal nutrition to our ancestors who developed genetic, physiological, and morphological adaptations to eating meat products and we have inherited those adaptations.

“The findings are in line with other studies that show cereal-based foods have lower nutritional value than meat,” said Dr. Arthur Saniotis, a researcher at the University of Adelaide and the Ludwik Hirszfeld Institute of Immunology and Experimental Therapy.

While this is no surprise to many of us, it still needs to be pointed out.

It highlights that meat has its own components contributing to our overall health beyond just the number of calories consumed, and that without meat in our diet, we may not thrive.

Our take home message from the paper is that meat-eating is beneficial to human health provided that it is consumed in moderation and that the meat industry is conducted in an ethical way.

The team’s results are published in the International Journal of General Medicine.

Exercise helps protect your brain against ageing, according to a new study that adds to the multiple reasons to stay active.

This article is a repost which originally appeared on the World Economic Forum
Emma Charlton - January 26, 2022
Edited for content and readability - Images sourced from Pexels 
Source: DOI: https://doi.org/10.1002/alz.12530

Our Takeaways:

• Exercise boosts levels of a protein that strengthens communication between brain cells.
• Physical activity may help build nerve cell health, even at late ages, new research shows.
• Protecting brain health is rising up the agenda as the world population gets older.
• By 2050, the number of adults over 65 is expected to double and cases of dementia may rise even faster.

Exercise helps protect your brain against ageing, according to a new study that adds to the multiple reasons to stay active.

While it’s long been known that exercise is good for our general wellbeing and health, this new data shows how physical activity can alter the brain chemistry that maintains synapses – the junctions between nerve cells. “With many societies around the world ageing at a rapid pace, such research adds to the conversation about how we can manage that process more effectively.

The fact that exercising lowers the risk of developing dementia has been shown in other studies, including one by the Kaiser Permanente Washington Health Research Institute, but this new research takes things one step further by starting to demonstrate how.

“We suggest physical activity may help build synaptic health, even at late ages,” say the researchers from the University of California, San Francisco. “Our data are the first to demonstrate a link between lifestyle behaviour, physical activity, and markers of synaptic integrity in human brain tissue.

A boost for the brain

Staying active means the brain has more of a class of proteins that enhances the connections between neurons, according to Kaitlin Casaletto, an assistant professor of neurology and lead author on the study. The positive impact was found even in people whose brains at autopsy were “riddled with toxic proteins” that are associated with Alzheimer’s and other neurodegenerative diseases, the study found.

Exercise is often linked to better health throughout life, with the Centers for Disease Control and Prevention saying it’s one of the “best things” people can do to improve their health and is “vital for healthy ageing” because it can reduce the burden of chronic diseases.

The new data underlines the benefits of physical activity and sets out another reason to stay active in older age. The brains of most older adults accumulate toxic proteins that are the hallmarks of Alzheimer’s disease. Many scientists believe these toxins cause synapses and neurons to break down, and Casaletto’s work shows the importance of maintaining synaptic integrity to slow this process down.

Living longer

Examining how we can age more healthily matters because more of us are living longer. The number of adults aged over 65 globally will double between 2025 and 2050, taking it to 1.6 billion, according to the US Census Bureau.

This will throw up a raft of challenges, as older adults are more affected by chronic ailments. It also means that cases of dementia are predicted to rise to 78 million by 2030 and 139 million by 2050, from around 55 million today, according to World Health Organization estimates.

Dementia is an umbrella term for a collection of symptoms that are caused by disorders affecting the brain and which impact memory, thinking, behaviour and emotion. The most common is Alzheimer’s disease, and other types include vascular dementia, Lewy body dementia and frontotemporal dementia.

“Dementia is now the 7th leading cause of mortality globally,” says Alzheimer’s Disease International chief executive Paola Barbarino. “There is a perfect storm gathering on the horizon and governments all over the world should get to grips with it.”

Erection Levels for Girth Training, Cycle Lengths, and the Testicle Health Massage: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about erection levels for girth training, cycle lengths, and the Testicle Health Massage.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. I’ve just started with the Squeezes…

Since I’m after girth I was training with a full erection but this exercise doesn’t seem to be doing much for me. It’s very difficult to get any sort of movement when I squeeze, and I’m afraid to use too much force. What should I do?

Al: With girth work, it’s easy to get caught up into thinking training with a higher erection level is always better. If you’re new to training or to an exercise, it’s good to err on the side of caution with intensity. In this case, a 70% erection is considered a good place to start because there’s still ample room for tissue flexibility. Once you begin to approach 90% erect, the internal pressure begins to make it much more difficult to manipulate the tissues- and increasing force is needed.

Q. Thank you for your Jelq Free routine!

I’ve been using it as directed for 9 weeks now but recently read about your 6 week cycle recommendation. Going the rate I’ve been I feel like I can keep adding reps for another few weeks.

Al: If you can go for much longer than 6 weeks in a cycle without overtraining, it’s a sign you’re UNDERworking. You’ll WANT to achieve peak training and conditioning by week 6. This justifies the full week off and should lead to what’s termed “rebound gains”.

In most cases, the above can be alleviated by adding more reps in a wholesale manner or accelerating the rate of rep increases per session. You should also- slowly, over time- be adding more force.

Q. I’m very interested in developing larger and better functioning testes…

While I’ve read about pumping them or pulling or jelqing the scrotum, I’m worried about hurting myself. Is there something else I can do for my nuts to work at their best?

Al: In most cases, testicular function and general health are closely related. If you suspect you’re underperforming, it would be in your best interests to get a full spectrum blood test done to determine both your T levels and other aspects- like Estradiol, SHBG, etc. Making sure you get regular, challenging exercise and enough protein in your diet will also be helpful.

For training, I recommend the following to optimize testicular appearance and function:

The Testicle Health Massage

The Testicle Health Massage will help your penis to hang lower in flaccid state. It will also increase blood flow to your testes and aid in sperm count. This routine should take no longer than 5 minutes but the benefits are many.

With favorite lotion grab your scrotum just above your testes. Now in a rubbing motion massage each testis for 30 seconds rubbing between your fingers in a gentle but firm movement. Now massage all the fluid around your testicles for 60 seconds. At this point your scrotum should be very relaxed. Finally, lightly stretch your scrotum downward while the other hand pulls your penis upward. Do 60 of these. This is a very quick routine but the benefits are great. This will also aid you in any kind of early warning signs of testicular problems.

Selenium – a mineral found in many foods – could reverse the cognitive impact of stroke and boost learning and memory in aging brains, according to University of Queensland research.

This article is a repost which originally appeared on SciTechDaily
UNIVERSITY OF QUEENSLAND - MARCH 6, 2022
Edited for content and readability - Images sourced from Getty Images
Source: DOI: 10.1016/j.cmet.2022.01.005

Our Takeaways:

• The mineral Selenium, when supplemented, reversed cognitive deficits in mice.
• Learning and memory was also restored in stroke-affected mice.
• Selenium is also found in foods such as grains, meat, and nuts, with the highest levels found in Brazil nuts.

Selenium – a mineral found in many foods – could reverse the cognitive impact of stroke and boost learning and memory in aging brains, according to University of Queensland research.

Queensland Brain Institute (QBI) lead researcher Dr. Tara Walker said studies on the impact of exercise on the aging brain found levels of a protein key to transporting selenium in the blood were elevated by physical activity.

“We’ve known for the last 20 years that exercise can create new neurons in the brain, but we didn’t really understand how,” Dr. Walker said.

The research team investigated whether dietary selenium supplements could replicate the effects of exercise.

“Our models showed that selenium supplementation could increase neuron generation and improve cognition in elderly mice,” Dr. Walker said.

“The levels of new neuron generation decrease rapidly in aged mice, as they do in humans.

“When selenium supplements were given to the mice, the production of neurons increased, reversing the cognitive deficits observed in aging.”

Selenium is an essential trace mineral absorbed from soil and water and is found in foods such as grains, meat, and nuts, with the highest levels found in Brazil nuts.

The scientists also tested whether selenium would have an impact on the cognitive decline sometimes experienced following stroke, which can affect people’s memory and ability to learn.

“Young mice are really good at the learning and memory tasks, but after a stroke, they could no longer perform these tasks,” Dr. Walker said.

“We found that learning and memory deficits of stroke-affected mice returned to normal when they were given selenium supplements.”

Dr. Walker said the results opened a new therapeutic avenue to boost cognitive function in people who were unable to exercise due to poor health or old age.

“However, selenium supplements shouldn’t be seen as a complete substitute for exercise, and too much can be bad for you,” she said.

“A person who is getting a balanced diet of fruits, nuts, veggies, and meat usually has good selenium levels.

“But in older people, particularly those with neurological conditions, selenium supplements could be beneficial.”

The research was first published in Cell Metabolism. 

Medically reviewed by Dominique Fontaine, BSN, RN, HNB-BC, HWNC-BC — Written by Emily Cronkleton — Updated on October 22, 2021

This article is a repost which originally appeared on Healthline

Edited for content

Our Takeaways:

• Neuropathy may be cause by a number of issues
• Certain supplements may be used with good effect toward restoring sensation
• A healthy diet may negate the need for some supplements

Neuropathy is a term used to describe several conditions that affect the nerves and can cause irritating and painful symptoms. Neuropathy is a particularly common complication of diabetes and a side effect of chemotherapy.

Conventional treatments are available for neuropathy. However, research is underway to investigate the use of supplements. You may find these supplements preferable to other treatment options since they have fewer side effects. They may also benefit your health and well-being in other ways.

Always talk with your doctor before starting any new supplements or changing your treatment plan in any way. You may wish to combine these supplements with complementary therapies, pain medications, and adaptive techniques to help you manage your symptoms, but be cautious.

Herbs and supplements can interfere with each other and with any medications you’re taking. They’re not meant to replace any treatment plan approved by your doctor.

1. B vitamins for neuropathy

B vitamins are useful in treating neuropathy since they support healthy nervous system function. Peripheral neuropathy is sometimes caused by a vitamin B deficiency.

Supplementation should include vitamin B1 (thiamine and benfotiamine), B6, and B12. You may choose to take these separately instead of as a B complex.

Benfotiamine is like vitamin B1, which is also known as thiamine. It’s thought to lower pain and inflammation levels and prevent cellular damage.

A deficiency in vitamin B12 is one cause of peripheral neuropathy. Without treatment, it can cause permanent nerve damage.

Vitamin B6 may help to maintain the covering on nerve endings. But it’s important that you don’t take more than 200 milligrams of B6 per day. Research from 2021 shows that taking higher amounts can lead to nerve damage and cause symptoms of neuropathy.

Foods rich in B vitamins include:

• meat, poultry, and fish
• seafood
• eggs
• low fat dairy products
• fortified cereals
• vegetables

A 2017 review indicates that supplementing with B vitamins has the potential to promote nerve repair. This may be because B vitamins can speed up nerve tissue regeneration and improve nerve function. B vitamins may also be useful in relieving pain and inflammation.

The results of studies showing the benefit of benfotiamine in treating neuropathy have been mixed. A small 2005 study and a 2008 study found benfotiamine to have a positive effect on diabetic neuropathy. It was shown to decrease pain and improve the condition.

But a small 2012 study found that people with type 1 diabetes who took 300 milligrams per day of benfotiamine showed no significant improvements in nerve function or inflammation. People took the supplement for 24 months.

Further studies are needed to expand upon these findings. It’s also important to examine the effects of benfotiamine in combination with other B vitamins.

2. Alpha-lipoic acid for neuropathy

Alpha-lipoic acid is an antioxidant that may be useful in treating neuropathy caused by diabetes or cancer treatment. A 2021 study says it may lower blood sugar levels, improve nerve function, and relieve uncomfortable symptoms in the legs and arms such as:

• pain
• itching
• tingling
• prickling
• numbness
• burning

It can be taken in supplement form or administered intravenously. You may take 600 to 1,200 milligrams per day in capsule form.

Foods that have trace amounts of alpha-lipoic acid include:

• liver
• red meat
• broccoli
• brewer’s yeast
• spinach
• Brussels sprouts

Alpha-lipoic acid has been shown to have a positive effect on nerve conduction and to reduce neuropathic pain. A small 2017 study found that alpha-lipoic acid was useful in protecting against oxidative damage in people with diabetic neuropathy.

One important note of caution: If you are deficient in thiamine, or vitamin B1, as a result of excessive alcohol use or for another reason, alpha-lipoic acid may have a toxic effect on your system.

3. Acetyl-L-carnitine for neuropathy

Acetyl-L-carnitine is an amino acid and antioxidant. It may raise energy levels, create healthy nerve cells, and reduce pain in people with neuropathy. You can take it as a supplement. A typical dosage is 500 milligrams twice per day.

Food sources of acetyl-L-carnitine include:

• meat
• fish
• poultry
• dairy products

According to a 2016 study, acetyl-L-carnitine significantly improved:

• chemotherapy-induced peripheral sensory neuropathy
• cancer-associated fatigue
• physical conditions

Participants received either a placebo or 3 grams per day of acetyl-L-carnitine for 8 weeks. Researchers noted significant differences between the groups at 12 weeks. This indicates that the neurotoxicity persists without further clinical intervention.

4. N-acetyl cysteine (NAC) for neuropathy

NAC is a form of cysteine. It’s an antioxidant and amino acid. Its many medicinal uses include treating neuropathic pain and reducing inflammation.

NAC isn’t found naturally in foods, but cysteine is in most high protein foods. You can take it as a supplement in amounts of 1,200 milligrams once or twice per day.

Results of a 2010 animal study showed that NAC may be useful in treating diabetic neuropathy. It reduced neuropathic pain and improved motor coordination. Its antioxidant properties improved nerve damage from oxidative stress and apoptosis, or cell death.

5. Curcumin for neuropathy

Curcumin is a compound found in the herb turmeric, known for its anti-inflammatory, antioxidant, and pain relieving properties. It may help to relieve numbness and tingling in your hands and feet.

Curcumin is available in supplement form, or you can take 1 teaspoon of turmeric powder with 1/4 teaspoon fresh ground pepper three times per day.

You can also use fresh or powdered turmeric to make tea. You can add it to foods such as curries, egg salads, and yogurt smoothies.

A 2014 animal study found that curcumin reduced chemotherapy-induced neuropathy in mice who took it for 14 days. It had a positive effect on pain, inflammation, and functional loss. Antioxidant and calcium levels were significantly improved. Larger studies on humans are needed to expand upon these findings.

Another animal study from 2013 indicates that curcumin is helpful when taken during the early stages of neuropathy. This may prevent chronic neuropathic pain from developing.

6. Fish oil for neuropathy

Fish oil is useful in treating neuropathy due to its anti-inflammatory effects and its ability to repair damaged nerves. It also helps to relieve muscle soreness and pain. It’s available in supplement form. You can take 2,400 to 5,400 milligrams per day.

The omega-3 fatty acids found in fish oil are also found in these foods:

• salmon
• walnuts
• sardines
• canola oil
• chia seeds
• flaxseeds
• mackerel
• cod liver oil
• herring
• oysters
• anchovies
• caviar
• soybeans

A 2017 review examined the potential for fish oil as a treatment for diabetic peripheral neuropathy. Studies have shown that fish oil can slow progression and reverse diabetic neuropathy. Its anti-inflammatory properties are useful in reducing pain and discomfort. Its neuroprotective effects can help to stimulate neuron outgrowth.

While the results are promising, further studies are needed to expand upon these findings.

The takeaway

Talk with your doctor before starting any supplements for your neuropathy symptoms. They can provide personalized information about safety and effectiveness given your health situation.

If you’re given the go-ahead, you may find that some of these supplements ease the discomfort associated with the condition.

Last medically reviewed on October 22, 2021

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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People typically think of food as calories, energy and sustenance. However, the latest evidence suggests that food also “talks” to our genome, which is the genetic blueprint that directs the way the body functions down to the cellular level.

This article is a repost which originally appeared on The Conversation
Monica Dus - March 1, 2022
Edited for content and readability - Images sourced from Pexels Images

Our Takeaways:

• Food can drive biological processes by interacting with the genome. One example is the genetically identical worker and queen bees. They become two different life forms because of the food they eat.
• The food not only impacts the genetic switches in our cells, but also with those of the microorganisms living in our guts, skin, and mucosa.
• Added ingredients in food and food can also alter the flow of genetic information inside cells. Such as folate or BPA.

This communication between food and genes may affect your health, physiology and longevity. The idea that food delivers important messages to an animal’s genome is the focus of a field known as nutrigenomics. This is a discipline still in its infancy, and many questions remain cloaked in mystery. Yet already, we researchers have learned a great deal about how food components affect the genome.

I am a molecular biologist who researches the interactions among food, genes and brains in the effort to better understand how food messages affect our biology. The efforts of scientists to decipher this transmission of information could one day result in healthier and happier lives for all of us. But until then, nutrigenomics has unmasked at least one important fact: Our relationship with food is far more intimate than we ever imagined.

The interaction of food and genes

If the idea that food can drive biological processes by interacting with the genome sounds astonishing, one need look no further than a beehive to find a proven and perfect example of how this happens. Worker bees labor nonstop, are sterile and live only a few weeks. The queen bee, sitting deep inside the hive, has a life span that lasts for years and a fecundity so potent she gives birth to an entire colony.

And yet, worker and queen bees are genetically identical organisms. They become two different life forms because of the food they eat. The queen bee feasts on royal jelly; worker bees feed on nectar and pollen. Both foods provide energy, but royal jelly has an extra feature: its nutrients can unlock the genetic instructions to create the anatomy and physiology of a queen bee.

So how is food translated into biological instructions? Remember that food is composed of macronutrients. These include carbohydrates – or sugars – proteins and fat. Food also contains micronutrients such as vitamins and minerals. These compounds and their breakdown products can trigger genetic switches that reside in the genome.

Like the switches that control the intensity of the light in your house, genetic switches determine how much of a certain gene product is produced. Royal jelly, for instance, contains compounds that activate genetic controllers to form the queen’s organs and sustain her reproductive ability. In humans and mice, byproducts of the amino acid methionine, which are abundant in meat and fish, are known to influence genetic dials that are important for cell growth and division. And vitamin C plays a role in keeping us healthy by protecting the genome from oxidative damage; it also promotes the function of cellular pathways that can repair the genome if it does get damaged.

Depending on the type of nutritional information, the genetic controls activated and the cell that receives them, the messages in food can influence wellness, disease risk and even life span. But it’s important to note that to date, most of these studies have been conducted in animal models, like bees.

Interestingly, the ability of nutrients to alter the flow of genetic information can span across generations. Studies show that in humans and animals, the diet of grandparents influences the activity of genetic switches and the disease risk and mortality of grandchildren.

Cause and effect

One interesting aspect of thinking of food as a type of biological information is that it gives new meaning to the idea of a food chain. Indeed, if our bodies are influenced by what we have eaten – down to a molecular level – then what the food we consume “ate” also could affect our genome. For example, compared to milk from grass-fed cows, the milk from grain-fed cattle has different amounts and types of fatty acids and vitamins C and A . So when humans drink these different types of milk, their cells also receive different nutritional messages.

Similarly, a human mother’s diet changes the levels of fatty acids as well as vitamins such as B-6, B-12 and folate that are found in her breast milk. This could alter the type of nutritional messages reaching the baby’s own genetic switches, although whether or not this has an effect on the child’s development is, at the moment, unknown.

And, maybe unbeknownst to us, we too are part of this food chain. The food we eat doesn’t tinker with just the genetic switches in our cells, but also with those of the microorganisms living in our guts, skin and mucosa. One striking example: In mice, the breakdown of short-chain fatty acids by gut bacteria alters the levels of serotonin, a brain chemical messenger that regulates mood, anxiety and depression, among other processes.

Food additives and packaging

Added ingredients in food can also alter the flow of genetic information inside cells. Breads and cereals are enriched with folate to prevent birth defects caused by deficiencies of this nutrient. But some scientists hypothesize that high levels of folate in the absence of other naturally occurring micronutrients such as vitamin B-12 could contribute to the higher incidence of colon cancer in Western countries, possibly by affecting the genetic pathways that control growth.

This could also be true with chemicals found in food packaging. Bisphenol A, or BPA, a compound found in plastic, turns on genetic dials in mammals that are critical to development, growth and fertility. For example, some researchers suspect that, in both humans and animal models, BPA influences the age of sexual differentiation and decreases fertility by making genetic switches more likely to turn on.

All of these examples point to the possibility that the genetic information in food could arise not just from its molecular composition – the amino acids, vitamins and the like – but also from the agricultural, environmental and economic policies of a country, or the lack of them.

Scientists have only recently begun decoding these genetic food messages and their role in health and disease. We researchers still don’t know precisely how nutrients act on genetic switches, what their rules of communication are and how the diets of past generations influence their progeny. Many of these studies have so far been done only in animal models, and much remains to be worked out about what the interactions between food and genes mean for humans.

What is clear though, is that unraveling the mysteries of nutrigenomics is likely to empower both present and future societies and generations.

by Men’s Journal editors

This article is a repost which originally appeared on Men’s Journal

Edited for content

Our Takeaways:

‧ There are many things men can do to actively increase testosterone levels

‧ Optimal testosterone levels will improve health and emotional well being

‧ Avoiding estrogenic compounds in the diet will help to keep testosterone levels high

What makes a man? This question has been a subject of great argument for many centuries. However, the thing that leaps to the mind first is, undeniably, testosterone. Testosterone is the most vital male sex hormone that is a critical factor in men’s adolescence. 

An optimal proportion of testosterone maintains high energy levels as well as enhances body strength and masculinity. Besides, it is a crucial aspect regarding physical changes in boys.

But, what course of action should you adopt if you have lower testosterone levels? You will find a vast chain of treatments and procedures in this regard, but it is hard to access an authentic one.

In that sense, you have landed on the right platform. With enough research on this significant health affair, we will introduce you to the precious nine ways that will help you increase testosterone naturally. And, the good news is these will bring beneficial changes to your overall health and well-being. 

So, keep scrolling down.

#1. Testosterone-Boosting Supplements 

Your diet has a significant impact on your testosterone levels. Recent studies have found that men who consume a low-fat diet face testosterone deficiency. Therefore, always be mindful of your diet routine and stay away from prolonged dieting strategies.

Eating bulked-up ingredients fuels your masculinity. Therefore, following a rich diet plan and the intake of the best testosterone booster supplements might boost up your testosterone levels effectively. 

You might be missing some essential nutrients in your daily diet that may boost your T levels. 

We have discussed their importance and how you can have all of them at once below in detail:

• D-Aspartic Acid

D-Aspartic acid is a natural amino acid that can increase your testosterone levels effectively. Colossal research has been done on D-Aspartic acid, which shows it is bound to many fruitful outcomes regarding the whole male reproductive system.

Recent studies have revealed D-Aspartic acid works on some critical testosterone-stimulating hormones like follicle-stimulating hormones and luteinizing hormones, which increases your testosterone levels.

Adding D-Aspartic acid into your diet for 12 days may help enhance testosterone levels and other hormones. Additionally, it may also elevate their production and transportation around the body.

Many studies have also shown that such amino acids may be helpful in sperm production and quality. So, overall, it can be a significant step towards better testosterone levels.

• Magnesium

Magnesium is a critical mineral deeply associated with the vital processes in our body, like cellular processes, bone formation, and muscle functions. 

A couple of researches revealed magnesium supplementation for four weeks increases testosterone levels in athletic and sedentary individuals.

A magnesium-rich diet can, directly and indirectly, translate it into an increased T level (since magnesium is also responsible for converting Vitamin D into an active form). 

Although magnesium deficiency is more common in old age, many younger people, like athletes, may also suffer from it, as many minerals like Zinc, magnesium, etc., may be lost in sweat. Therefore, make sure you consume a proper intake of magnesium. 

Though many competitive supplements include magnesium as an ingredient, dietary magnesium always comes first, so try to reach out to the magnesium-rich foods that are abundant, such as greens, nuts, seeds, dry beans, whole grains, and wheat and oat bran.       

Try to stay away from magnesium oxide, as it may cause some significant health issues like intestinal discomfort or diarrhea. 

• Zinc

Zinc is found to be the second most abundant element in humans. Apart from having countless benefits in other health regards, researchers have found Zinc may play a tremendous role in men’s masculinity, fertilization, sperm quality, and hormonal secretion.

Some researchers have also witnessed that an average Zinc concentration in the body is required for the normal functioning of the pituitary gland, which is highlighted in male reproductive potential.

Zinc is found to affect men’s fertility in numerous ways. In addition, low zinc levels in the body have a highlighted negative effect on testosterone concentrations. 

So, keeping all of this in mind, try to incorporate zinc supplements in your diet, which include oysters, beef, nuts, chicken, beans, and many more.

How to Incorporate the Nutrients Mentioned Above in Your Diet?

TestoPrime is the answer, as it is an effective testosterone-boosting supplement. With TestoPrime, you can get all of the essential nutrients in a single package. 

You can get all of these benefits by using this natural testosterone booster. The influential testosterone support can help you maintain your pubescent liveliness with new and fresh testosterone.

TestoPrime is a cost-friendly and 100% dependent combination of natural ingredients, like vitamins and fruit extracts, mainly created to give the best results and promote your overall health.

Men who have entered their 40s or are near to it are advised to purchase it. It may not only bring a flood of testosterone into your body, but it may also help you get rid of tiredness, low energy levels, loss of focus, decreased sexual desires, and a bad memory.

So, if you want all these in a short time, grab this fantastic T-boosting supplement.

#2. Get Sunlight for Vitamin D

Modern studies have shown testosterone makes you manly, and vitamin D supports your bones and muscles. However, recently, it has been concluded these two biomarkers are associated with many other body functions and may affect each other’s levels.

Vitamin D is an essential nutrient that is achieved via sun exposure and many diet supplements. The essential vitamin crucially influences the proper growth and functioning of bones, muscles, nerves, and numerous body organs.

Various researches have been performed on discovering the role of vitamin D in testosterone boosting. It has been found that low vitamin D levels can drop your testosterone levels theoretically. Additionally, it can lead to improper working of the testes.

A few years ago, it was concluded that men with lower Vitamin D and T levels might have more cardiovascular diseases. In addition, people with low T levels may experience some other sexual problems like erectile dysfunction and lower sexual drives. These can be treated with Vitamin D.

Always make sure to have enough Vitamin D included in your diet. There are various supplements available in the market. Another option is to go out in the sunshine, as it is the most reliable and productive way of consuming vitamin D.

Therefore, the sun is the best way to get vitamin D. When you take some Vitamin D-rich supplements or expose your skin to sun rays, your body absorbs it. Your liver will then translate it into its active form called 25(OH) D, which your doctor looks for when he suggests a Vitamin D blood test.

The active form of Vitamin D is then transported throughout your body for different functions. It is now proven the male reproductive system is one of its receivers.

Apart from that, there are some other ways to consume vitamin D like:

• Eat fatty fish and seafood like mackerel, oysters, shrimps, etc.
• Consume more mushrooms
• Incorporate eggs in your diet plan
• Consume fortified food like milk, orange juice, yogurt, tofu, cereals, soy, almonds, etc.
• Take Vitamin D supplements

#3. Exercise and Lift Weight

Exercises tend to be the most crucial factor in preventing many health diseases. Surprisingly, this can also be the best alternative to increase your testosterone levels. You can increase your testosterone levels on your own by adopting some essential pieces of training and workouts.

Low testosterone levels are nearly bound to lowered energy levels, decreased muscle mass, and inadequate mental health. Exercises can be the best in this regard.  

Exercises increase testosterone in two ways:

• It helps in building muscle mass. Once your muscles are building up properly, increased T levels will result.
• Exercises help in weight balancing and maintenance. Many studies have shown low testosterone levels are closely linked with obesity.

Research has found that heavy training like weight lifting may be the best way to boost testosterone. Lifting heavy weights may help gain muscle mass and, likewise, higher T levels. If you are new to this, opt for a trainer to get basic knowhow of it.

High-intensity interval exercises, if done along with weight lifting, may be the best combination that will not only elevate your T levels but may also help promote heart health. 

High-intensity training is also found to have positive effects on testosterone levels. Research revealed that resting for a couple of minutes between intervals is more advantageous.

Moderate cardio exercises also contribute to some extent, as they protect your heart and inhibit extra cortisol productions, which can negatively impact your muscle mass and T levels.

Make sure to stay away from chronic and prolonged exercises like cycling, running, and swimming for a long time, as these may cause problems regarding your testosterone production.

#4. A Balanced Diet Including Proteins, Carbs, and Fats

Follow a reliable diet plan that includes the intake of all of the necessary nutrients in the proper proportions.  A balanced diet is a crucial factor in elevating T levels. Hundreds of researches show that low testosterone levels and poor diet patterns are strongly interrelated.

A balanced diet not only enhances your T levels, but it has countless health benefits. Many studies show that alterations in dietary plans may lead to hypogonadism. Consuming a balanced diet enriched in proteins, carbs, and healthy fats can go longer toward normal T levels as you age.

Many essential nutrients like proteins, carbs, and healthy fats may bring noticeable benefits to your health and hormonal secretions.

According to recent health researchers, a diet rich in proteins may aid a lot in testosterone boosting. However, another study has revealed low protein levels may damage the Leyden cells assigned to testosterone production. 

Therefore, try to increase your protein intake. This will help you in fat loss which, likewise, is linked with your testosterone. Moreover, it will support your muscle development, which may be essential in testosterone boosting.

Carbs may bring out a rapid increase in your T levels. According to the latest research, eating a carbohydrate-rich diet may be harmful to diabetic people, but it is associated with a high testosterone level in the average person. Instead, try to consume carbs from starchy tubers such as potatoes, yams, pumpkins, etc.

When it comes to fats, many of you may think it has nothing to do with testosterone levels, but it is essential to take a sufficient amount of healthy fats to produce testosterone effectively. In this regard, saturated fats are beneficial.

It would be best if you add the following foods to your daily routine:

• Lean proteins (lean beef, healthy poultry, and seafood)
• Eggs
• Colorful fruits and green leafy vegetables (leafy greens, broccoli, berries, carrots, and avocados)
• Legumes and beans
• Nuts, seeds, and edible vegetable oil
• Whole grains

In short, we would say a healthier diet will result in a healthier weight that may boost your T levels even if you age.

#5. Meditation to Curb Stress

The pressures you are dealing with in your life may reveal several ways. Lower T levels are one of these. Stress may affect some essential hormones like testosterone responsible for pubescence in boys. However, the clear physiological linkage between stress and low testosterone is not known.

Many researchers and physicians have shown some brain chemicals released in response to stress and anxiety, and then they might be transferred to the testosterone-controlling sites in the brain.

Other research shows stress elevates the cortisol levels in the body. Cortisol is a stress hormone released by adrenal glands in the kidneys when you are under stress. It is assigned with the management of numerous processes in the body like metabolism and immune system. Therefore, increased cortisol impacts testosterone productions negatively.

In this regard, meditation may be the best option to get rid of stress. Researchers have found that at least 20-30 minutes of meditation per day will indirectly lower cortisol and increase your testosterone and growth hormone levels.

Always try to manage yourself in stressful situations. This will preserve your sanity and promote your health in many ways.

#6. Sleep, Deep Sleep

Lack of sleep can adversely affect the secretions and levels of many essential hormones and chemicals in the body, including testosterone. Simply speaking, your testosterone levels are directly linked with your sleep. So, the longer you sleep, the higher your T levels will be.

Recent studies have disclosed that testosterone production is at its peak during the REM stage of your sleep. Many physicians also suggest that for a healthy testosterone level, around seven to nine hours of sleep are required.

People who have problems regarding their sleep should consult a doctor, as they unconsciously face a significant problem. 

#7. Avoid Estrogen-Like Compounds

Your T levels are also affected by many other factors. For example, healthier life is based upon the regulation of your sex hormones like testosterone.

Always try to stay away from some chemicals like endocrine disruptors, as they can spoil your hormones badly. Some of them are estrogens compounds that can adversely affect your T levels. So, try to maintain a distance from BPA, Parabens, and other chemicals. 

They act as estrogen-rich elements, and your body may make mistakes in recognizing them due to their similar composition. They create disturbances in normal body functions. So, choose the products which do not have them.

#8. Avoid Alcohol and Drugs

It is a common fact that excessive alcohol and drug consumption may have several adverse effects on your health and, particularly, on your liver. But, does alcohol affect your T levels?

The answer is yes. When you consume alcohol and other similar drugs, your body requires a lot of time to break and process the alcohol. In this way, your system focuses mainly on this task, which in turn, causes your liver to work more.

During this process, your liver does not get time to perform its other functions, like breaking down some hormones, including estrogen and testosterone. In other words, when you consume alcohol regularly, your testosterone levels are not the same as they are when you avoid alcohol.

Some men are still having a proper T level while consuming alcohol, but that is rare. If you want a normal and healthy T level, it should be your top concern to avoid alcohol and other drug supplements.

Even in just 30 days, you can get an average level of testosterone after quitting your alcohol and drug consumption. Proper T levels are an essential part of your health and well-being. Therefore, staying away from alcohol and drug consumption can be the easiest step to achieve such goals.

#9. Do Not Ignore Your Mental Health

Mental health is something that should never be ignored. Talking about how it affects testosterone levels in the body, you might not believe us. But, if you are stressed out and mentally upset, your T-levels drop significantly low. 

Do not hesitate to consult a psychiatrist whenever you feel like there is something troubling you and making you depressed. Always talk about your mental health with professionals, as it is not a thing to be ignored. 

More to keep in mind is to constantly check the medications you are taking for other health problems. This is because they might contain any ingredient that promotes low T levels. This might not happen, but you should be careful and talk to your online therapist if you feel anything like that.

In Conclusion

Testosterone is an important male sex hormone that promotes masculinity. It also facilitates many other body functions. 

A lot of options are available in the market to boost your T levels, including many therapies, treatments, artificial supplements, and pills. But, the best way to do so is to follow or implement something natural.

In addition to following the simple tips we mentioned above, TestoPrime might help you a lot with getting your testosterone levels boosted up. It is associated with many extra health benefits regarding your heart, brain, and weight balance in addition to boosting T-levels.

However, if you are already on some kind of medication, or have a particular medical condition, make sure to consult your doctor before opting for any supplement. 

By Mens Health Staff | May 1, 2021

This article is a repost which originally appeared on Australian Men’s Health

Edited for content

Our Takeaways:

‧ Preexisting conditions should be taken into account before sustained running

‧ Sustained running can exacerbate conditions like varicocele

‧ Running can be great exercise for boosting Erection Quality and fertility if kept to 50 km per week or less

Your body has an amazing way of adjusting on a run, and for men that includes what’s going on below the belt.

“Your body has ways of adapting to prevent bad things from happening to your penis and testicles,” says urologist and marathon runner Dr Jeffrey Thill.  

Even if your running habit puts your man parts in some uncomfortable situations – like a long run on a sweltering afternoon without adequate support – you don’t have much to worry about, adds urologist Dr Tobias Köhler.

“Your testicles’ ability to draw up toward your body is called the cremaseric reflex,” Köhler says. “And that’s just one of the ways your penis and testicles adapt to prevent injury.”

But there are still a few concerns regular runners need to be aware of. And there are a few perks that should encourage men who don’t run to dust off their running shoes.

Running Could Cause Testicle Pain
Roughly one in seven men experiences some testicle pain caused by a varicocele – an enlarged, malfunctioning vein inside your scrotum, Köhler says.

Varicoceles are genetic, and if you have one, the muscle clenching involved in running can cause blood flow to back up and enlarge the varicocele, which leads to extra pain.

Some guys also experience pain that defies explanation. “I have men come in worried about cancer, but a lot of the time their pain just doesn’t have an identifiable cause,” Köhler says.

But even in those unexplained cases, running can heighten your agony, he says. Wearing compression shorts or regular running shorts with a liner that keep your “boys” secure from can help.

Too Much Compression Can Be Problematic

While some support can make your run more comfortable, sporting overly tight compression shorts can restrict blood flow to your groin, which could lead to testicle pain, Thill says.

“If you feel pain or numbness, your body’s letting you know that’s too much,” he explains.

The good news: there’s really no concern when it comes to compression and fertility issues, he adds.

Running Can Supercharge Your Erection
Anyone who runs regularly– a couple of days a week or more – will improve their blood flow and heart health, Köhler says.

“And since we all know your heart’s main purpose is to pump blood to your penis,” he laughs, “strengthening your heart will also strengthen your erection.”

If you’re currently a couch potato, he says taking up running will lead to improved erections within a few months. A recent study from Duke University School of Medicine found that men who reported 18 MET hours/week of exercise – similar to two hours of hard running – experienced benefits to their erection. 

Running Can Also Strengthen Your Sperm
“We have lots of evidence to suggest physical activity – and running in particular – may improve a man’s fertility,” Thill says.

One recent study appearing in the British Journal of Sports Medicine found men who run or perform other moderate-to-vigorous exercise 15 hours or more a week have sperm concentrations up to 73 per cent higher than sedentary men. The active men also have higher sperm counts.

Both Thill and the study authors say regular exercise increases your body’s levels of testosterone, which could explain the sperm-health benefits.

But Too Much Running Can Harm Your Sperm
While running strengthens your swimmers, there’s some evidence men who run a lot – roughly 100 kilometres or more every week – may suffer a 28 per cent drop in circulating testosterone, as well as lower semen quality.

That’s according to an older study from the University of Connecticut. Some newer research has raised similar concerns. 

The evidence is far from conclusive. But “it seems you can get to a point where if you run too many kays, it creates an inflammatory response throughout your body that’s not helpful for sperm health,” Thill says.

Köhler agrees, and says exercise puts stress on your body.

“That stress is helpful even in regular doses,” he says. “But for guys who are always marathon training and really running a long way every day, there may be some negative effects to that physical stress, including lower testosterone and impaired sexual function or fertility.”

The same Connecticut study found testosterone and sperm quality peaked among runners who logged about 50km a week – although that was a rough average.