Mind Over Masculinity: Breaking the Stigma of Men’s Mental Health

This article is a repost which originally appeared on RHODY HEALTH/Cranston HERALD

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Written by: Eric Tirrell, clinical manager of the Transcranial Magnetic Stimulation (TMS) program and the research operations manager for the Center of Biomedical Research Excellence (COBRE) in Neuromodulation at Butler Hospital and Joshua Davis a program therapist in the Butler Hospital’s Cognitive Behavioral Therapy Program. 

Mental health is a crucial part of our overall well-being, yet it remains a topic that is often misunderstood, stigmatized, and overlooked, especially for men. For far too long, men have been expected to suppress their emotions, to tough it out, to soldier on through difficult times. This resulted in a significant gap in our understanding of men’s mental health needs and an alarming disparity in the rates of suicide, substance abuse, and other mental health issues among men.

By breaking down the walls of stigma and shame surrounding men’s mental health, we can start addressing this critical issue with compassion, understanding, and empathy. Here we will explore the importance of men’s mental health, the challenges men face when seeking help, and the available treatment options that can help them achieve greater emotional well-being and fulfillment.

Sobering Statistics

• Men are more likely to die by suicide than women. In the United States, men account for nearly 75% of all suicides.

• Men are less likely to seek help for mental health issues than women. In a survey conducted by the American Psychological Association, only 35% of men reported they would seek help from a mental health professional, compared to 58% of women.

• Men are more likely to struggle with certain mental health conditions. For example, men are more likely to be diagnosed with alcohol dependence and antisocial personality disorder, while women are more likely to be diagnosed with depression and anxiety disorders.

• Men are more likely to experience workplace stress and burnout. According to a survey by the American Institute of Stress, men are more likely to report feeling overwhelmed at work and are less likely to take time off to care for their mental health. (Ultram online)

• Men are more likely to engage in risky behaviors as a coping mechanism. This can include substance abuse, reckless driving, and other dangerous activities.

Importance of Men’s Mental Health

Men’s mental health is important for many reasons.

1. Mental health issues can severely affect a man’s quality of life. This includes relationships, work, and personal goals.

2. Depression, anxiety, and other mental health conditions can impact a person’s ability to function, causing them to feel hopeless, isolated, and overwhelmed.

3. Untreated mental health conditions can lead to physical health issues like heart disease, stroke, and diabetes.

4. Mental health issues can have a ripple effect on those around them, including family members, friends, and colleagues.

5. When men struggle with mental health issues, it can impact their relationships and those closest to them.

6. Addressing men’s mental health is crucial for building a more equitable society that prioritizes all individuals’ well-being, regardless of gender.

Contributing Factors

Several factors contribute to men’s reluctance to seek help for mental health issues. These include societal expectations of masculinity, mental health stigma, and a lack of awareness about available resources.

Men are often expected to be strong, stoic, and self-sufficient, making it difficult to acknowledge their struggles and ask for help. Additionally, mental health stigma can make men feel ashamed or weak for struggling with mental health issues, further preventing them from seeking help.

Treatment Options for Men’s Mental Health

Fortunately, several treatment options are available for men struggling with mental health issues. These include:

• Therapy: Talk therapy can involve working with a mental health professional to identify and address mental health issues. Therapy can be conducted in person, online, or over the phone and can help men develop coping strategies, manage symptoms, and improve their overall mental health.

• Medication: In some cases, medication can be used to treat mental health issues. This may include antidepressants, anti-anxiety medication, or mood stabilizers. Medication can help manage symptoms and improve overall mental health but should always be prescribed and monitored by a healthcare professional.

• Support groups: Support groups can be valuable for men struggling with mental health issues. These groups provide a safe space for men to share their experiences, connect with others going through similar challenges, and receive emotional support.

• Lifestyle changes: Making lifestyle changes, such as eating a healthy diet, exercising regularly, and practicing stress-management techniques, can also improve mental health. These changes can help reduce symptoms of depression and anxiety, improve mood, and promote overall well-being.

• Electroconvulsive Therapy (ECT): ECT uses brief, low-energy electrical pulses to stimulate nerve-cell activity in the part of the brain that affects mood. Stimulating this area helps to alleviate symptoms of depression. The electrical impulses are delivered through electrodes placed on the scalp. Patients are given anesthesia to relax and ensure the procedure is pain-free.

• Transcranial Magnetic Stimulation (TMS): TMS is an FDA-approved outpatient treatment that uses magnetic fields to stimulate nerves in the brain non-invasively. This innovative and safe technique requires no sedation or anesthesia and successfully treats individuals suffering from Major Depressive Disorder and Obsessive-Compulsive Disorder. Published reports from TMS treatment studies for depression show that more than half of patients treated with TMS Therapy experienced significant improvements in symptoms, and one-third of patients experienced full remission of their depressive episodes.

Disclaimer: The content in this blog is for informational and educational purposes only and should not serve as medical advice, consultation, or diagnosis.  If you have a medical concern, please consult your healthcare provider, or seek immediate medical treatment. 

How to Raise Testosterone Levels Naturally (from The Ultimate Guide To Male Enhancement)

The following is a chapter taken from the book: The Ultimate Guide To Male Enhancement.

Edited for content

How to Raise Testosterone Levels Naturally
By Mr. Paul Becker of http://www.naturalsize.com/

Testosterone is a male hormone that is essential for building larger muscles. It is important for manufacturing new protein within the muscle cell, which allows it to increase in size.

One of the things that can make the difference between a “quick gainer” and a “hard gainer” is testosterone production. Testosterone production can vary substantially among trainees, and the ones that have the higher testosterone level will make better gains.

This report will help you to up your own natural testosterone production so that you can maximize your size and strength gains without having to resort to illegal and possibly dangerous steroid drugs.

Exercise

Both the lack of physical activity and excessive physical activity (over training) will result in decreased levels of testosterone. Exercise effects testosterone directly by stimulating the pituitary gland and the testes and it probably also raises levels by slowing down the normal breakdown of testosterone.

The duration, intensity, frequency and timing of exercise will determine the circulating levels of testosterone.  Testosterone levels increase most with short intense bursts, while it decreases with prolonged activity especially that of frequent endurance training. During endurance training, testosterone is needed to maintain muscle but frequent extended training doesn’t allow for repair and recovery of testosterone and tissue damage occurs.

Testosterone is released in higher concentrations by using heavy weights (5 to 10 rep range) using rest periods of 3 to 5 mins between sets. Basic, multi-joint exercises (like squats, deadlifts, barbell rows and dips) cause a much greater hormone release then isolation exercises (like flies, lateral raises, concentration curls).

Only when you use a large percentage of your muscle mass will you get maximum testosterone release. So, spend most of your training time, working the largest muscle groups (legs, back and chest) by using heavy weights in the squat, deadlift, barbell row and bench press or dips.

Normally testosterone is the 30% higher in the morning than the evening. So, if possible, train in the morning and reap the benefits of those naturally elevated levels.

Studies show that testosterone levels will elevate with exercise for about 45 to 60 minutes. After this time period, cortisol levels begin to increase and testosterone levels will decline. This decrease has been detected for up to 6 days.

Because you require testosterone for repair and growth, do not train for more than 45 to 60 minutes at a single session. If you feel like you want to exercise or train more, split sessions are recommended. Also do not lift weights and perform aerobic training at the same time. It is also a good idea to vary your workouts and cycle them throughout the year.

Diet

You are what you eat! If you want to keep “juiced with testosterone” it is extremely important to follow these dietary
rules:

● Eat moderate amounts of protein. Protein in Latin means “above all else.” Protein stimulates the hormone glucagon and the anabolic (muscle building) responses important for adequate testosterone release.

● Eat more vegetables and fruit and limit excessive carbohydrate intake especially of simple sugars and starches (grains, potatoes, pasta). Excess intake of carbohydrates especially those that raise blood sugar rapidly create chronically elevated levels of the hormone insulin and cortisol. These two hormones oppose the action of testosterone and diminish its production.

● Eat Fat! The reason, Jack Sprat was so lean was he ate no fat. Essential fats such as the omega 3 fatty acids found in fish and flaxseed as well as saturated fats are essential for normal testosterone production. All steroid hormones are produced from cholesterol and when fats are deficient in the diet, this process will be inhibited.

● Studies clearly indicate that low fat diets result in lower testosterone levels while those higher in protein, lower in carbohydrate and moderate in fat cause the greatest sustained levels of testosterone and growth hormone.

● A recent study demonstrated the influence of diet on pre and post exercise testosterone and cortisol. After exercise with bench press and squat to failure, testosterone and cortisol were measured. Those men who were on a diet with a higher protein/carbohydrate ratio and percent fat content had the largest increase in
testosterone and the smallest rise in cortisol.

You must train and eat smart to minimize the catabolic and maximize the anabolic effects of exercise. If your diet is very low in fat and high in complex carbohydrates and fiber, your testosterone levels may remain very low and you will never make the changes in muscle mass and strength that you desire.

Also, don’t take anything, which produces estrogen; these being such as Soya, Cannabis or Alcohol.

Sunbathing

Sunbathing greatly aids recovery from exercise and can naturally raise our testosterone levels by 200% after nude exposure (yes, 200% and drug free!). You will also look more defined, carry less body fat and have that healthy glow when you spend some time in the sun.

Emotional Stress

Emotional stress is a frequent cause of decreased testosterone levels. When the “fight of flight” alarm reaction system is active, stress hormones such as adrenaline, noradrenaline and cortisol are released. These hormones that are released to protect our lives have catabolic activity. This means they catabolize (breakdown) body stores of fat and protein to be used for acute resources of energy and immune response. They go even one step farther and inhibit all anabolic processes as well. Because in life or death situations the body does not need to build muscle, eat, have sexual thoughts etc. processes that require vital life energy, all anabolic (building) processes including testosterone are shut down.

This was a very effective system when it evolved. For hundreds of thousands of years the threats to the body were short-lived and very acute such as being eaten or attacked. Today stresses are not only prolonged but perceived in our mind. And this chronic stress causes an over activation of our adrenal system and the catabolic process. In fact, chronic catabolism is not only the greatest cause of premature aging and cardiovascular disease but it severely inhibits testosterone function making it almost impossible to build muscle and strength.

So, if you want to really grow it is essential that you follow the advice, “Don’t sweat the small stuff and it is all small stuff”, stay well rested and take your time eating frequent small meals. This will help normalize cortisol levels and allow your anabolic system to take over again.

Use the techniques exactly as the book says, for about 15 to 30 minutes every day and you will be surprised at how much of a difference it will make in your training and in your life.  NOTE: Learn How to Build Muscle Mass and Get Super Strong Naturally! At naturalsize.com

The Ultimate Guide to Male Enhancement

 

Peaking and Stress: Ask The Experts

Peaking and Stress: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about peaking during a training cycle and emotional stress.

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

Q. I’ve often read you referring to peaking at the end of a cycle. What exactly does this mean?

Al: The peak of your training is when you’re both at your highest level of conditioning AND training your hardest. You’ll want this to happen towards the end of your training cycle. Continuing past this point often leads to a plateau or even overtraining.
 

Q. My biggest challenge is setting the mood. This applies to training and sex. I don’t see myself as inadequate, but I’ve found as I got older that stress (especially from work) leaves me feeling like not training or having sex. Is there a way around this?

Al: Stress is THE #1 cause of ED, and it’s also the biggest killer (when used in comorbidities).

Emotional stress management should be a daily part of your life- not just for male enhancement, but to maintain optimal physical and emotional health. Practicing your Emotional Visualizations and regular meditative rest is something you should make a part of your lifestyle.

There’s also diet, regular exercise and good sleep. If any one of these is lacking, you’re going to feel it.

*                *                *

Do you want Al to answer your questions?  Please check out MaleEnhancementCoach.com

The Benefits of Therapy for Men’s Mental Health

Joe Miragliotta | 3 months ago

This article is a repost which originally appeared on JOE’S DAILY

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ Men often pressure themselves to neglect healthy methods of coping with health issues.

‧ The above is further compounded by a lack of communication.

‧ Learning stress self-awareness can help men to better manage their maladies.

In today’s fast-paced world, mental health issues are becoming increasingly prevalent. Men, in particular, face unique challenges when it comes to their mental well-being. Societal expectations and traditional gender roles often prevent men from acknowledging their emotions and seeking help. In this blog post, we will discuss the benefits of therapy for men’s mental health and how it can lead to a happier, healthier life. By incorporating the key phrases ‘Men’s Therapy Benefits’, ‘Male Mental Health Support’, and ‘Improving Men’s Emotional Well-being’, we aim to provide valuable insights into the world of men’s mental health.

Men’s Therapy Benefits

#1: Breaking Down Barriers

One of the most significant benefits of therapy for men is that it helps to break down the barriers that have been built up over the years. Men often face societal pressure to be stoic and emotionally resilient, which can lead to unhealthy coping mechanisms and reluctance to seek help. Therapy provides a safe, non-judgmental environment where men can openly discuss their feelings, experiences, and concerns. This process helps to dismantle ingrained beliefs about masculinity and vulnerability, allowing men to develop a healthier relationship with their emotions.

#2: Improved Communication Skills

Therapy can help men improve their communication skills, both in expressing their emotions and in listening to others. By learning to articulate their thoughts and feelings more effectively, men can experience increased emotional intimacy in their relationships and a greater sense of empathy and understanding towards others.

#3: Better Stress Management

Men often face unique stressors, such as job pressure, financial concerns, and societal expectations. Therapy can help men identify the sources of their stress and develop healthy coping strategies to manage it more effectively. This may include learning relaxation techniques, setting realistic goals, and creating a better work-life balance. Improved stress management can lead to enhanced overall well-being and a reduction in the risk of developing mental health disorders such as anxiety and depression.

#4: Enhanced Self-Awareness

Therapy can help men gain a better understanding of themselves, their emotions, and their thought patterns. This self-awareness can lead to improved decision-making, stronger relationships, and a more authentic sense of self. By understanding the root causes of their emotional struggles, men can work towards making positive changes in their lives and develop a stronger sense of self-worth.

Male Mental Health Support

#5: Access to Professional Guidance

Seeking therapy provides men with access to a trained professional who can offer support, guidance, and evidence-based techniques to help them overcome their mental health challenges. Therapists can help men develop personalized treatment plans tailored to their specific needs, ensuring that they receive the most effective care possible.

#6: Normalizing Help-Seeking Behavior

Attending therapy can help to normalize the idea of seeking help for mental health issues among men. By engaging in therapy, men can challenge the stigma surrounding mental health and encourage others to seek support when needed. This can lead to a more supportive and empathetic society where men’s mental health is valued and prioritized.

Improving Men’s Emotional Well-being

#7: Stronger Relationships

Therapy can help men build and maintain healthier relationships with their partners, family members, and friends. By learning how to communicate more effectively, manage conflicts, and express vulnerability, men can forge deeper connections with others and experience greater emotional intimacy.

#8: Increased Resilience

Engaging in therapy can help men develop the skills and tools needed to cope with life’s challenges and bounce back from adversity more effectively. This increased resilience can lead to a greater sense of confidence and self-efficacy in managing future difficulties.

#9: Enhanced Overall Well-Being

Men who participate in therapy often experience improvements in their overall mental and emotional well-being. This can manifest in various ways, such as reduced symptoms of depression and anxiety, increased self-esteem, and a more positive outlook on life. These improvements can lead to a higher quality of life and a greater sense of fulfillment.

#10: Prevention and Early Intervention

By seeking therapy early on, men can address potential mental health issues before they become more severe. This early intervention can be crucial in preventing the development of chronic mental health disorders and promoting long-term emotional health.

Conclusion

The benefits of therapy for men’s mental health are extensive, from breaking down barriers and improving communication skills to enhancing overall well-being and preventing mental health issues. By seeking male mental health support and prioritizing self-care, men can work towards improving their emotional well-being and living a happier, healthier life. If you or someone you know is struggling with mental health concerns, don’t hesitate to reach out to a mental health professional. Remember, seeking help is not a sign of weakness but rather a sign of strength and self-awareness. By taking this important step, you can embark on a journey towards a more fulfilling and emotionally balanced life. Together, we can continue to break down the stigma surrounding men’s mental health and create a world where everyone feels supported and empowered to seek the help they need.

Relationships Can Affect Testosterone Levels, Doctors Say

5 Ways Your Relationship May Affect Your Testosterone Levels

On the flip side, low testosterone might cause issues with your partner, too.

By Erica Sweeney

Published: Feb 20, 2023

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

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ Being in a loving relationship can be good for optimizing hormone levels.

‧ Signs of decreased testosterone levels may include a decline in muscle mass, increased anxiety, and sleep issues.

‧ Seeking out a medical professional is a good idea if there’s a suspicion of low T.

BEING IN A LOVING, committed relationship is good for your health. It can lower stress, give you a sense of purpose, and even strengthen your immune system and help you live longer. There also may be a connection between relationships and your testosterone levels.

While research is mixed on the direct link between testosterone levels and relationships, there’s some evidence that certain aspects of having a partner, like sex and emotional connection, can influence your levels of the hormone. Other not-so-pleasant parts of being in a relationship, such as stress and fighting, might play a role, too.

When your testosterone—the key male sex hormone produced by the testicles—is low, it brings with it symptoms like fatigue, a depressed mood, erectile dysfunction, and low libido—all things that can affect relationships.

“We see that things like mood and stress impact our hormonal axis,” says Ryan Smith, M.D., associate urology professor and urologic microsurgeon specializing in men’s health at the University of Virginia Health. “So, there’s some data to suggest that when you’re in a healthy relationship, you may have lower stress levels and that may play a role.”

You’re likely happier and have an overall sense of well-being, when you’re in a healthy relationship, he adds. “But, how that translates to serum levels [or the measure of testosterone in your blood] is more challenging to interpret.”

Here’s a look at the relationship-testosterone link, specifically how being in a relationship could affect your levels and how low testosterone might affect your relationship. And, what to do if you suspect your testosterone levels are low.

How Relationships Affect Your Testosterone Levels

Overall, studies have shown that men in relationships tend to have lower testosterone. But, there are lots of variables. And, certain elements of relationships can have different effects on your levels, including:

The Length of the Relationship

The excitement and warm, fuzzy feeling of a new relationship may give your testosterone a boost. A 2015 study found that single men and men in new relationships had higher testosterone levels than men in long-term relationships. Researchers concluded that the findings showed that testosterone might play a role in motivating men to seek new mates.

It appears that the longer you’re in a relationship, the bigger impact on your hormonal levels. Research suggests that men who are in committed, romantic relationships (married or unmarried) have about 20 percent lower testosterone than men not in relationships.

How Happy You Are

It’s believed that the lower testosterone among men in long-term partnerships helps them to be more nurturing, which fosters loving, supportive relationships.

A 2016 study published in Hormones and Behavior found that older men with the most emotional support (four or more sources from romantic and social relationships) had lower testosterone than individuals with just one source of support. Lower testosterone helps facilitate supportive relationships, researchers said.

Other research found that the quality of a relationship, including satisfaction, commitment, and investment, lowered testosterone for both men and women, and that couples were more satisfied when one person had lower testosterone.

The Stress Level of Your Relationship

Fighting and conflict happen in every relationship from time to time. How often you have conflict and the stress that comes along with it might cause your testosterone to fluctuate.

In a 2018 study, 50 male-female newlywed couples were asked to discuss four marital problems and how much oppositional behavior they felt from their partner during the discussions. Saliva tests measured their testosterone. Men, but not women, showed “heightened testosterone reactivity” to opposition from their partners.

Some studies have shown that psychological, physical, and actual stress can lower testosterone levels, though.

How Affectionate You Are

Increased testosterone—or even testosterone replacement therapy—is often linked to rage and aggression, but that’s generally a myth, says Brian Black, D.O., an osteopathic board-certified physician in family medicine. “There are many other factors that contribute to aggressive behavior, such as genetics, environment, and upbringing.”

A study with animal subjects published in 2022 showed that testosterone increased nonsexual and prosocial behaviors in male rodents. When the subjects received a testosterone injection while with their partners, they showed “positive social responses,” like cuddling. Testosterone influences the activity of oxytocin cells, also known as the love hormone. So, that’s great news if you and your partner are regular cuddlers and generally affectionate.

How Much Sex You Have

Testosterone is responsible for sexual functioning, including getting erections and a healthy libido. Research is mixed on whether having sex regularly influences testosterone levels, although the testosterone-sex link is often seen when men start testosterone therapy. “Many see improvements in certain aspects of sexual health,” Dr. Smith says.

How Low Testosterone Might Impact Your Relationship

Testosterone plays a crucial role in many bodily functions. When your levels are low, you might experience a range of symptoms that could impact your relationship.

Not everyone with low testosterone, or hypogonadism, experiences symptoms, Dr. Black says. Those who do might have “decreased libido, erectile dysfunction, and decreased muscle mass.”

Decreased sex drive and erectile dysfunction could affect your sex life. This might increase stress, affect your sleep and cognitive function, and cause a disconnection with your partner.

“All those things could translate to having impacts on a relationship,” Dr. Smith says. “If a man undergoes treatment, if libido and potentially erectile function improve, maybe we could see that translating to improvement in their relationship.”

Low testosterone has also been linked to fatigue, depression, and a change in mood, Dr. Black says. There’s a connection between depression and relationship problems. When you’re generally not feeling well or like yourself, it can be difficult to connect with others, including your partner.

If you find that you’re experiencing any of these symptoms, it’s a good idea to talk to your doctor, Dr. Black emphasizes. They may recommend getting your testosterone levels checked and potentially prescribe testosterone replacement therapy.

 

 

 

 

 

5 reasons for low sex drive in men these days and how to treat it

TIMESOFINDIA.COM | Last updated on -Mar 11, 2023, 00:00 IST

This article is a repost which originally appeared on Times Of India

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ 1 in 5 men experience low libido.

‧ There could be several reasons why men experience low libido or ED (Erectile Dysfunction).

‧ Stress can cause low libido through different feedback loops.

01/7 Reasons for lack of sexual desire

Among every 5 men 1 faces the problem of low libido due to various reasons like stress or hormonal imbalances that make them want to avoid any kind of sexual activity. Yet, sometimes a loss of sex desire is a symptom of a deeper issue. Men’s decrease of sex desire can frequently be attributed to depression, stress, drunkenness, illicit drug usage, and weariness.

Here are several reasons why men may experience low sex drive:

02/7 ​​Stress: ​

High levels of stress can affect testosterone levels and reduce sex drive. If a person is distracted by a certain situation or goes through severe mental pressure, then his sexual drive decreases.

03/7​​ Hormonal imbalances:​

Dr. Caranj S.V., M.B.B.S., M.S. (General Surgery), M.Ch. (Urology), Medical expert with Kindly Health says, “Issues such as low testosterone levels, can lead to decreased sex drive. Men who have hypogonadism are determined to struggle with the problem of low testosterone levels estimated below 300 ng/dl. Such men face a lack of urge for any sexual activity.

04/7 ​​Medications: ​

Some medications can have side effects that reduce sex drive, such as antidepressants and blood pressure medications. Men taking radiation treatments or chemotherapy for cancer suffer from decreased sex drive along with those who take anabolic steroids like sportsmen.

05/7​​ Poor lifestyle habits: ​

Poor diet, lack of exercise, smoking, consumption of excessive alcohol, and drug use can all contribute to low sex drive. Also, if proper sleep and rest are not taken then that also creates problems and causes low sex drive.

06/7 ​​Relationship issues: ​

Problems with a partner, such as communication issues or unresolved conflicts, can reduce sexual desire.

07/7​​ The solution to low sex drive in men include:​

Addressing stress: Finding ways to manage stress, such as through exercise, meditation, or therapy, can help improve sex drive. Adopting a healthier lifestyle: Cessation of smoking, eating a balanced diet, exercising regularly, and reducing alcohol and drug use can all help improve sex drive. Treating hormonal imbalances: According to Dr. Caranj, “If low testosterone levels are the cause, hormone replacement therapy may be necessary.” Addressing relationship issues: Working with a partner to address communication issues and resolve conflicts can help improve sexual desire. Switching medications: If medication side effects are the cause, switching to a different medication may be necessary.

Can Low Testosterone Cause Anxiety and Depression?

October 6, 2022 / Men’s Health

Low testosterone levels can mimic symptoms of depression and cause anxiety over time

This article is a repost which originally appeared on Cleveland Clinic healthessentials.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our takes:

‧ Low testosterone will manifest itself via several symptoms.

‧ Depression can be a symptom but can also be a contributing factor to developing low T.

‧ Having too high levels of T may result in irritability/becoming easily angered.

If you’re experiencing low sex drive, diminishing energy and overall fatigue, you may feel like it’s just another part of getting older. But if you’re a man or a person assigned male at birth (AMAB) and you’re experiencing a host of physical symptoms, coupled with a consistent depressive mood, you could actually be dealing with hypogonadism (low testosterone) or undiagnosed depression.

But figuring out whether you’re dealing with depression or low testosterone is tricky and requires further examination from a healthcare provider. Urologist Lawrence Hakim, MD, explains more about the connection between low testosterone and your mood, and how these conditions may be related.

How low testosterone impacts your mood

Androgens, including testosterone, are the hormones that give people their “male” and “female” characteristics. They also play a critical role in puberty, the development of your sexual reproductive system and your ability to reproduce.

You can think of all hormones, including androgens, like switches on a circuit board: When the production of these hormones are turned on or off, different things happen. You can experience physical, mental and emotional changes whenever production of these hormones increase, decrease or stop completely. The severity of these changes can vary widely from one hormone to the next, and these changes don’t happen in a vacuum. When the levels of one hormone changes, others may change in response. An increase in one hormone might mean a decrease in others. And when you have these hormonal imbalances, it can cause a variety of conditions to develop.

Testosterone levels tend to decrease normally as you get older, but they can also fluctuate for many reasons. Studies show these changes in testosterone can impact your mood in different ways. And these changes can occur in response to many different factors, including stress, lack of sleep, changes in your diet, aging and increasing or decreasing your physical activity.

If your testosterone levels are too high, for example, you may feel irritable or quick to anger. In comparison, low testosterone can make you feel extremely tired, depressed, weak or low in energy.

“People with hypogonadism, or low testosterone, will often say they have no energy, no desire for sexual activity and that they noticed a decrease in muscle mass,” says Dr. Hakim.

“In fact, hypogonadism is often associated with increased fat mass and reduced muscle mass, which can lead to obesity and other health risks, including cardiovascular disease. Those are all common signs and symptoms that may be associated with low testosterone.”

Signs and symptoms of low testosterone and depression

Low testosterone and depression share a lot of the same symptoms, including:

‧ Irritability.
‧ Mood swings.
‧ Decreased libido.
‧ Fatigue.
‧ Lack of motivation.
‧ Social withdrawal.
‧ Anxiety.
‧ Difficulty focusing.
‧ Interrupted sleep and restlessness.

“When we say people are depressed, what are we describing? We’re often describing someone as having low energy and no desire to partake in activities that normally bring them pleasure — these are common things we see with low testosterone, too,” notes Dr. Hakim. “Sometimes, people are actually misdiagnosed with clinical depression and they might instead have low testosterone or hypogonadism. It is therefore important to rule-out a physical cause of the condition, such as hypogonadism, prior to treatment.”

Various physical symptoms may be associated with either depression or low testosterone. People who have depression might complain of back pain or neck pain, but might not experience other symptoms typically associated with low testosterone that include:

‧ Decrease in muscle mass.
‧ Increase in breast tissue.
‧ Loss of strength.
‧ Sudden weight gain.
‧ Erectile dysfunction

And if you also have depression or even an anxiety disorder, your symptoms may worsen over time if low testosterone levels are leading to a further decline in sexual performance and libido.

“If you come in to see your doctor with any of these symptoms, especially if you have some form of sexual dysfunction, it is important to evaluate your total and free testosterone levels, since hypogonadism may be the underlying cause,” advises Dr. Hakim. “You don’t want to ignore low testosterone. You want to address it as well as look for any other underlying diagnosis that needs to be addressed.”

When to see a doctor

If you’re experiencing physical symptoms like sudden weight gain or decrease in your sex drive or sexual performance and other mental and emotional symptoms, you should talk to a doctor about testing your testosterone levels. There are many effective treatment options to restore your testosterone levels to the normal range, if your testosterone levels are abnormally low. But even if you discover you don’t have low testosterone levels, understanding those test results will often provide some reassurance and help your healthcare provider better understand and manage your symptoms.

“Many of these symptoms, especially as men get older, can be due to other factors such as stress, anxiety, pressure, work, aging, relationship issues and even other medications,” says Dr. Hakim. “Ultimately, a multispecialty approach is important to assure the best outcomes and patient satisfaction.”

Unhealthy habits that affect men’s sexual health; ways to bid them goodbye

Men’s fertility health is as important as women’s reproductive health. Apart from contributing towards a healthy pregnancy, it also keeps men’s overall health fine and free of diseases. Read on to know what unhealthy hay habits which lead to sexual disorders in men and how you can treat them.

Authored by: Ashima Sharda Mahindra

Updated Dec 11, 2022 | 01:32 PM IST

This article is a repost which originally appeared on TIMES NOW.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Key Points

‧ There are many things one can do to improve sexual performance.

‧ A leaner body composition will usually result in better performance.

‧ Engaging in better habits- like more foreplay; and decreasing negative habits- like alcohol consumption- will improve potency.

New Delhi: Many times, sexual disorders in men are equated with their masculinity. Time and again the myth has been debunked by doctors since the stigma does not let men openly talk about and seek help regarding sexual issues they face.

Across the world, men suffer from various sexual and fertility disorders that make them prone to stress, depression, and other mental as well as physical health issues, including infections, kidney failures, and even fatal diseases like cancers.

What are male sexual disorders?

According to Cleveland Clinic, sexual dysfunctions can affect men of all ages but is especially common in older men. The most common problems related to sexual dysfunction include

‧ Ejaculation disorders
‧ Erectile dysfunction
‧ Inhibited sexual desire

These issues can often be corrected by treating the underlying causes. According to statistics, infertility affects about one in every 6-to 7 couples and is treatable only in a few cases but only up to a few extents.

Unhealthy habits that affect men’s sexual health

Here is a list of a few unhealthy habits that affect sexual health in men:

‧ Eating too much salt: According to WebMD, amounts of salty foods are likely to increase blood pressure levels, leading to lower libido. Health experts call for steering clear and away from pre-packaged and processed foods which are high in sodium levels, preservatives, and unsaturated fats.
‧ Stress: Stress is one of the biggest underlying factors which cause most health issues. Constant strain and high levels of anxiety wear you out and decrease sexual desires. Try working towards decreasing stress levels, which are also detrimental to overall health.
‧ You do not indulge in foreplay: According to sexual health experts, it is very important to indulge in foreplay before sex to enjoy and make it last. However, due to various reasons, men do not include more types of stimulation beforehand.
‧ Alcohol dependence: Increased dependence on alcohol and addiction might be a good thing for a short while as they can help you relax but binging on booze can cause you to crash and burn in the bedroom. Doctors say that men struggle with sexual performance issues when they are drunk.
‧  Obesity and being overweight: Obesity and weight issues are one of the main reasons for bad performance in bed. Studies have said that men who are obese are more likely to have erectile dysfunction than those who are not.
‧  Smoking: Smoking, like a lot of other health issues, harms your sexual health as well. Chemicals in tobacco can mess with blood flow, which can cause sexual problems, especially for men.

Ways to boost sexual health

Try some of the following methods to reduce erectile dysfunction, increase stamina, and improve the overall quality of sex:

Manage your stress and anxiety

Since both anxiety and stress can make it hard to get or maintain an erection and distract people from sexual intimacy, you need to formulate some strategies to manage them. A few of them include:

‧ Focusing physical sensations
‧ Regular workouts
‧ Regulating sleep patterns
‧ Working on emotional aspects of your relationship
‧ Seeking therapy

Communicate and address relationship issues

Sexual health is deeply linked with mental health, as emotional bonds can improve sexual experiences. Resolving the situation together with your partner can make you feel less isolated and address any concerns or guilt.

Exercise regularly

Studies have shown that being physically active can drastically reduce a lot of health problems, including sexual ones. Conditions like high blood pressure, heart disease, and diabetes damage nerves and change the amount of blood that flows to the penis. This can make it more difficult to get or maintain erections. Exercise would help proper blood circulation across the body. Also, exercising improves mental health and reduces anxiety.

According to Medical News Today, men can also benefit from exercising the muscles involved in arousal and ejaculation. The following exercise may help:

‧  While urinating, stop the flow of urine. Repeat several times and learn to identify the muscles involved.
‧  When not urinating, try to contract these muscles for 10 seconds. Relax them for 10 seconds, then contract them for another 10 seconds.

Practice meditation

Health experts suggest that the practice of mindful meditation greatly improves sexual functions, and helps you manage stress, depression, and other mental health issues as well.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

 

 

 

 

 

 

 

 

 

 

Q&A: Why holiday stress can affect men’s sexual health and how to manage it

 

By Dr. Tim Sandle Published December 13, 2022

This article is a repost which originally appeared on DIGITAL JOURNAL.

Edited for content. The opinions expressed in this article may not reflect the opinions of this site’s editors, staff or members.

Our takes:

‧ A number of men report lower sex drives during the holidays.

‧ It’s thought ED (Erectile Dysfunction) is becoming more common and also more openly discussed.

‧ Stress is believed to be the #1 culprit in ED.

Many men experience a much lower sex drive during the holiday season. Holiday stress, spending time with extended family (maybe in unfamiliar and less private surroundings), excessive drinking and overly-indulgent food – are all contributing factors to a lack of interest.

To discuss the many factors that affect the male libido, particularly during the holiday season, and how to address and manage them, Digital Journal sat down with Michael Werner, M.D, FACS, a board certified urologist and Medical Director and Founder of Maze Men’s Sexual & Reproductive Health in New York.

Digital Journal: We’ve been hearing more and more about erectile dysfunction (ED) lately. Is it becoming more common, or are people just more willing to talk about it?

Dr. Michael Werner: I think it safe to say it is a combination of both. Men are living longer, and with higher expectations of having a quality life, including a robust sex life, complete with a rigid erection. We have learned from research that ED is far more prevalent in younger men than we previously thought. For example, 20 percent of men in their 20s have some sort of erection problems. At the same time, it is pushed into the forefront through proliferation of online medication and support services, men’s magazines, and media in general.

This has all made the topic more approachable. Nationally, 1 out of 3 men have some sort of sexual function problem. It does takes men a much shorter time to come to terms with the fact that they have a sexual issue, and to seek treatment, even if it is just to access drugs on line.

DJ: Why is there is an increase in ED during the Holiday Season?

Werner: Stress is probably the #1 culprit here. Not only the stress of events and family get-togethers, but financial pressures of couples. In our practice we hear a lot of friction in couples worrying about how much money is being spent on holidays. Nothing kills sex like resentment or anger. Add to this, overeating, too much alcohol, and being overtired will all put a damper on any sex life.

DJ: Let’s talk about the stress – how can men best manage that when a lot of the holiday pressure seems out of their control?

Werner: Breathe! Taking care of yourself means minimizing stressful situations. You do not have to accept every invitation that comes along. It means stepping outdoors for a breath of fresh air or going for a walk when you have had enough of family dynamics. Better yet, go for a walk with your partner. Commiserating and talking about your stress with your partner, being open about your feelings, will often bring you closer together. Misery loves company! Laugh about the insanity around you.

It is important to maintain as much of your normal routine as possible. Work harder on getting to bed on time, exercise, avoid overeating and certainly avoid over drinking.

DJ: The holidays are known to increase symptoms of depression. Is this part of the equation as well?

Werner: Virtually all holidays have a lot of expectations around them. We have this ideal of what any holiday is supposed to look like. If our expectations are a Hallmark movie but reality more closely resembles Mad Magazine, we can get pretty frustrated. Holidays can also amplify feelings of loneliness or loss. Holidays are associated with memories and not all memories are pleasant. We encourage our patients to get involved in helping other people such as a soup kitchen or volunteering in their religious community.

DJ: You say we should avoid overeating and drinking too much. Isn’t that difficult during the holidays?

Werner: I really feel that for most people it’s not simply over-eating, it is that they are eating food in quantities they normally would not. Instead of one candy, it’s so easy to pop another candy, cookie, or holiday treat into your mouth as you walk by the kitchen counter. Pretty soon, the cookie tray is empty, and you are in a carb crash and feeling bloated.

Alcohol can be the same situation. It’s a party? Have another drink! The good news is that not drinking alcohol is very common in our culture now. Most people will respect your choice to not imbibe. If they don’t? You’re at the wrong party.

DJ: What steps can men take to improve sexual health during the holidays?

Werner: Eat well, sleep well, exercise well! The magic trio of good health applies to sex organs as well. But sexual health is not just body parts. Maintain physical intimacy. This is a good time to explore pleasure focused sex: massages, baths, and other non-penetrative activities. I think sometimes we don’t acknowledge that intercourse often requires a lot of energy and endurance for everyone! Buy each other a sex gift of some kind. Sexual health is emotional health and mental health as well.

What Your Hips Can Tell You About Your Emotions

The Powerful Connection Between Your Hips and Your Emotions

Medically reviewed by Joslyn Jelinek, LCSW — Written by Julianne Ishler on June 17, 2021

This article is a repost which originally appeared on Healthline

Edited for content

Our Takeaways:

· Hip tightness can lead to pelvic floor disorders

· The core muscle often implicated in hip misalignment is the psoas group deep within the core

· Poor posture can lead to emotional stress and fatigue

Perhaps you’ve heard your yoga teacher refer to the hips as the body’s emotional junk drawer.

While folded over in pigeon pose, you may have wondered if there’s any truth to this statement.

It turns out, the answer is pretty incredible.

To get the link between the hips and emotions, understanding the mind-body connection is key.

When you’re stressed, your emotional and physical health can both suffer. People with trauma or other mental health conditions like anxiety and depression often experience physical symptoms as well.

Through it all, there may just be a common link: the hips.

Of course, each body is different. Where one person holds stress in their body may not be exactly the same for another.

However, neuroscience and somatics point to the hips as a potential storage vessel of emotions. They also offer a window into emotional healing. Here’s how.

Getting to know your hips

To look at how the hips can store emotions, it’s important to first understand their function and anatomy.

The hip is the area on each side of the pelvis. The joint itself is one of the largest and most unique joints in the human body, responsible for bearing weight, stabilizing the core, and moving the upper leg.

The tighter your hips are, the less mobility your body has. This can result in pain and hinder daily activities like walking and climbing stairs. Tight hips can also cause an anterior tilt of the pelvis which results in poor posture and misalignment of the head and neck.

This goes to show how important the hips are when it comes to how the entire body functions.

The big story within the hips revolves around the iliopsoas muscle— a deep muscle group located toward the front of the inner hip.

The psoas is the deepest support of our core, according to Martha Eddy, a leading somatic educator, author, and founder of Dynamic Embodiment.

“The pelvis is full of our creative, reproductive organs and contains the centrally located psoas muscle that connects the upper and lower body (the breath and diaphragm to the legs) making the core of our body important both physically and emotionally,” Eddy says.

Many types of pain can be linked to a dormant or tight psoas muscle, especially because it stabilizes the spine and affects posture. In this case, your lumbar spine may lose its natural arch by becoming overly flattened or overly curved.

According to a 2021 study, prolonged sitting is one of the main causes of limited hip extension and the associated pain and discomfort.

In fact, poor posture is linked to depression, fatigue, stress, and headaches.

Stress and the body

Here’s the interesting part: Nestled into the psoas are the kidneys, responsible for filtering toxins in the body, as well as the adrenal glands, which control the fight, flight, or freeze response.

This is how we begin to understand where emotions come into the picture.

The fight, flight, or freeze response is your body’s natural reaction to perceived danger. When you’re under any kind of mental or emotional stress, your psoas muscle responds by tightening.

Eddy notes that even after the stress is gone, the tension may still linger in the body and hip area, contributing to things like headaches and lower back pain.

“When someone is really traumatized, certainly the hips are an area that’s holding it,” Eddy says. “That gut pain and fear make you curl up and hide, so you’re going to be contracted.”

How emotions get stored

Neuroscience also offers a look at how emotions become stored in the body.

In 1985, neuroscientist Candace Pert found Source that small proteins known as neuropeptides activate the circuits linked to emotions.

She famously stated that “your body is your subconscious mind,” and that the physical body can change depending on what we’re feeling.

Pert’s research suggests that emotions are electrochemical signals that carry emotional messages throughout the body. They are then expressed, experienced, and stored within the body and mind.

This can influence activity in the brain and change the cell to either have a positive or negative effect on the body.

Pert’s work proposes that each cell carries a kind of consciousness that stores memories and emotional states.

Current research supports this as well.

A 2021 study noted that cell consciousness can be explained by the presence of nano brains and that cells are “highly sensitive” and respond to sensory stimuli as well as internal and extracellular electromagnetic fields.

The researchers concluded that eukaryotic cells, or the cells that make up plants, animals, fungi, and single-celled organisms, are “cognitive and intentional.”

The link between the emotions and the hips

Because of this research, we can begin to understand the relationship between the emotions and the body.

According to a 2019 study, certain emotions are associated with specific areas of the body. Interestingly, these correlations are universal across cultures and sex assigned at birth.

A 2017 study noted that emotions are associated with specific organs in East Asian medicine. The study also noted that East Asian medicine uses “somatic” language when referring to emotional disorders, while Western medicine prefers “neural” language.

This implies that both lenses may be useful in understanding emotional health.

Considering the psoas link to the fight or flight response, it’s understandable that stress might get “trapped” there.

Furthermore, the hip region is associated with the sacral chakra, an energetic center believed by some to house creative energy and sexuality. It’s also linked to how you relate to your emotions and the emotions of others.

A blocked sacral chakra is said to lead to emotional instability as well as reductions in pleasure. When the hips are tight and contracted, it’s possible that sacral energy that’s not expressed remains stuck.

“Your body is your subconscious mind.”

— Candace Pert, neuroscientist

Ways to release old emotions in the hips

There are several ways to release fear, trauma, and stress associated with tight hips. These include:

  • somatic exercises
  • yoga
  • stretching
  • mind-body practices
  • massage
  • somatic experiencing therapy

Somatic exercises

Somatics offer a way to enhance the mind and body connection.

These body-awareness practices involve focusing on your inner experience as you perform intentional exercises.

Somatic exercises include:

  • rolfing
  • shaking
  • Body-Mind Centering
  • Alexander Technique
  • Feldenkrais Method
  • Laban Movement Analysis

Eddy notes the importance of movement for releasing held emotions. By expanding your internal awareness, you can listen to the cues your body sends about where you may be storing stress or imbalance.

In her work through Dynamic Embodiment, Eddy also focuses on movement as a way to activate the lymphatic system to aid the transit of white blood cells throughout the body.

When it comes to the hips specifically, Eddy says the key is to get the spine moving.

“You want to contract and lengthen [the psoas] and get it moving like an accordion,” Eddy says, emphasizing full body involvement. “Not just with the leg but with the whole spine.”

Eddy notes that African dance is a wonderful way to create fluidity as it involves the movement of the entire spine. She also recommends sideward movements like twists and rotating the body to activate the psoas.

Yoga, stretching, and mind-body practices

Practicing yoga is another way to release tension in the hips and get the full body moving.

Some good options include:

  • sun salutations
  • pelvic stretches
  • hip flexor stretches

The flowing postures and synchronistic breathing of sun salutations help move the spine and open up hip flexors.

In addition, pelvic stretches like a ground bridge with pelvic tilt can be therapeutic if you’re experiencing psoas pain.

There are also plenty of hip flexor stretches and exercises you can add into your daily routine, such as lunges and seated butterfly stretches.

Other practices that can aid releasing tension and increasing the mind-body connection include:

  • qi gong
  • tai chi
  • aikido
  • dance
  • Pilates

Massage the arch of the foot

Eddy notes that the arch of the foot correlates to the psoas muscle in reflexology. You can tell the state of your psoas by observing the arch alone, she says.

“If you’re massaging your foot and this arch in the foot is collapsed, then you might have an overstretched psoas, or if it’s really held tight, you might have a tight psoas,” Eddy says. “Working this lateral arch of the foot in reflexology means you’re going to be working with the lower back or down [in the hips].”

By applying pressure to the arch of the foot, which is where the psoas and adrenal glands spots are located, you can also release some of the tension in your hip area.

Listening to your body

Through somatic experiencing, a type of therapy that emphasizes the mind-body connection, you can learn to notice and make peace with bodily sensations.

Working through the pain and physical symptoms can help you get in touch with their underlying psychological causes.

“That work is embodiment work, it’s where you sense it, you feel it, you then also move from it,” Eddy says. “And then either embracing it, working with it, or negotiating with it to make changes…whatever the cause, it will reveal itself in its deepest level.”

Takeaway

If you experience stress and anxiety regularly, get acquainted with how it feels and where it may be held in your body.

While you might notice and talk about your experience with a mental health professional, it’s another thing to use movement to release stored tension.

The hips are an important storage vessel of emotional stress because of the psoas’ link to the adrenal glands and the location of the sacral chakra.

Next time you’re in yoga class doing hip-opening postures, you might just notice that there’s a lot more going on than just a simple stretch.

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.

  • Baluška F, et al. (2021). Biomolecular basis of cellular consciousness via subcellular nanobrains.
    ncbi.nlm.nih.gov/pmc/articles/PMC7961929/
  • Berne DP, et al. (2010). Anatomy & biomechanics of the hip.
    benthamopen.com/contents/pdf/TOSMJ/TOSMJ-4-51.pdf
  • Boukabache A, et al. (2021). Prolonged sitting and physical inactivity are associated with limited hip extension: A cross-sectional study.
    sciencedirect.com/science/article/abs/pii/S2468781220305877
  • Cho SH, et al. (2021). The effect of suboccipital muscle inhibition and posture correction exercises on chronic tension-type headaches.
    content.iospress.com/articles/journal-of-back-and-musculoskeletal-rehabilitation/bmr191667
  • Lee Y-S, et al. (2017). Understanding mind-body interaction from the perspective of East Asian medicine.
    ncbi.nlm.nih.gov/pmc/articles/PMC5585554/
  • Nair S, et al. (2015). Do slumped and upright postures affect stress responses? A randomized trial.
    pubmed.ncbi.nlm.nih.gov/25222091/
  • Omkar SN, et al. (2009). Motion analysis of sun salutation using magnetometer and accelerometer.
    ncbi.nlm.nih.gov/pmc/articles/PMC2933730/
  • Pert CB, et al. (1985). Neuropeptides and their receptors: A psychosomatic network.
    pubmed.ncbi.nlm.nih.gov/2989371/
  • Volynets S, et al. (2020). Bodily maps of emotions are culturally universal.
    psycnet.apa.org/record/2019-35651-001
  • Wilkes C, et al. (2017). Upright posture improves affect and fatigue in people with depressive symptoms.
    sciencedirect.com/science/article/abs/pii/S0005791616301719

Medically reviewed by Joslyn Jelinek, LCSW — Written by Julianne Ishler on June 17, 2021