When it comes to exercise, it is usually recommended that we partake in 30-40 minutes of cardio alternated with strength training sessions. However, studies are showing that interval training and strength training using complex, functional movements, rather than isolated movements, provides better fitness results in better hormone profiles.

A functional movement is one that mimics the nerve and muscle patterns that we use in everyday life. One of the benefits is that they create a high neuroendocrine response, which means they are helpful in boosting the hormones that we want boosted, such as testosterone and natural human growth hormone.

Today, I’d like to pay particular attention to a form of exercising called Tabata Exercises. Named for Dr. Tabata of the National Institute of Fitness and Sports in Japan, Tabata Exercises consist of intermittent training using 8 sets of 20 seconds at maximum intensity and then rest for 10 seconds between each bout. Dr. Tabata found that this high intensity intermittent training improved both anaerobic and aerobic supply systems significantly. And what is really great is that within 4 minutes you get an incredibly intense workout. I often use this method with squats, sit-ups or pushups, but you could do it with almost anything; sprinting, rowing, cycling, pull-ups, jump rope, etc.

These short bursts of exercises, followed by 10 seconds of rest allows the body to recover and doesn’t put too much strain on cortisol.

By Jenny Block
Published December 02, 2010 | FoxNews.com

We know where it comes from and what it does. But sperm is an amazing thing, with more secrets than most of us would have guessed.

And we’re not just talking trivia here (although these fast facts might help you win a bar bet or two…) But upping your sperm IQ can help you to protect your health and your reproductive interests. And, who knows, you just might impress your partner with your sperm know-how.

Dr. David Shin, the Chief at the Center for Sexual Health & Fertility in the Department of Urology at the Hackensack University Medical Center in New Jersey, offers up 13 facts about the little swimmers that may surprise you.

1. Sperm are produced in the testes and take 10 weeks to mature.
2. Mature sperm can wait up to two weeks in a holding area called the epididymis before they make their debut. The epididymis is a storage reservoir for sperm. It is an organ that sits on top of the testicle.
3. Sperm only contribute 5 percent of the total semen volume. The rest is comprised of fluids, which provide nutrients and protective medium for the sperm as it travels through the female reproductive tract.
4. Healthy men make 70-150 million sperm a day.
5. Sperm can live up to five days in a woman’s uterus, which explains why women can get pregnant over several days each month based on when she ovulates.
6. The Y sperm, which are sperm that makes males, swim faster than X sperm, which are sperm that makes females. The Y chromosome is smaller and has less genetic material compared to the X chromosome, so the Y carrying sperm can swim faster because it has less weight to transport compared to the X carrying sperm.
7. Human sperm measures 55 microns (micrometers or one millionth of a meter)
   long. The average width of a human hair is 100 microns.
8. Sperm is derived from the Greek word sperma meaning “seed.”
9. Sperm can only swim forward and not backwards.
10. Normal sperm have a head, mid-piece and a tail. Abnormal sperm can have two
    heads or two tails.
11. In the United States, sperm counts (which refer to the number of sperm present per milliliter of semen at the time of any given ejaculation) are the highest in New York. This is according to a study published in the journal “Fertility and Sterility,” although researchers have no idea why. They do know that men in New York have 50 percent higher sperm counts than men in Los Angeles.
12. Extended time in hot tubs or saunas can decrease a man’s sperm count, as heat adversely affects sperm production.
13. Lubricants, lotions and saliva all result in decreased sperm motility. In a study published in “Fertility and Sterility,” researchers noted that many lubricants tended to be ‘toxic’ to sperm, despite labeling. The researchers found it was the ingredients in the lubricants, such as glycerin, and that the slight acidity created poor conditions for sperm.

According to the Mayo Clinic’s website, giving sperm a leg up can be achieved through:
* Taking a multi-vitamin daily
* Eating plenty of fruits and vegetables
* Reducing stress
* Getting regular exercise
* Watching your weight
* Steering clear of toxins, tobacco use and illicit drugs
* Limiting alcohol

In other words, having a healthy body can help one to have healthy sperm. And, ladies, you want your man to have healthy sperm if you’re trying to get pregnant, which is a lot less precarious a feat than many think.

“Human reproduction is surprisingly inefficient and quite complex,” said Dr. Alicia Stanton, an OB-GYN based in Glastonbury, Conn.
Even fertile couples having unprotected sex only have a 25 percent chance of getting pregnant, according to Stanton.

Why you ask? Well, because sperm have a long journey to accomplish and the majority of the little guys simply are not up to it.

The average sperm travels about 1-4 millimeters per minute, which would make the 175mm trip to the egg in the fallopian tube take between 45 minutes to almost 3 hours.

“It can take up to three days before a sperm reaches the egg,” Shin added.

“Of all the sperm ejaculated, only 25-50 percent is actually moving forward well,” Stanton explained.

Add to that the fact that at the young age of 25 the quality of a man’s sperm begins to decline, it truly is a miracle that any of them ever reach the finish line.

Sperm are amazing. But they are only as good as the body who produces and takes care of them. So, you can use these tidbits to help you with your next game of Trivial Pursuit or maybe if you get the phone call from “Who Wants to Be a Millionaire.”

But, you’d be better served to use it to inspire you to find out more about all things sex. As the old saying goes, knowledge is power.

Jenny Block is a freelance writer based in Dallas. She is the author of “Open: Love, Sex, and Life in an Open Marriage.” Her work appears in “One Big Happy Family,” edited by Rebecca Walker and “It’s a Girl: Women Writers on Raising Daughters,” edited by Andrea Buchanan. Visit her website at www.jennyonthepage.com or check out her blog at www.jennyonthepage.blogspot.com.

A lot of my patients come to me with symptoms like foggy thinking, brain fog, memory lapses and trouble concentrating. They feel like they’re losing their minds and don’t know who they are anymore. So here are some tips to help increase brain power and overall function of the brain.

Among other things, the brain requires glucose to function, so it is important to keep glucose levels stable. If we experience spikes and crashes in glucose, cortisol will step in to convert stored protein into glucose to make sure our brains don’t experience starvation and can continue to function properly. However, overproduction of cortisol can lead to imbalances among other hormones like progesterone. So it is best to keep glucose stable by avoiding too many starchy or sugary foods and eating small meals high in protein every 2-3 hours.

Another way to support healthy function of the brain is to consume healthy fats like DHA, an omega-3 fatty acid found in fish oil. Overall fitness keeps the brain in good shape as well and reduces risk for Alzheimer’s disease and other types of dementia.

l-carnitine, a nutrient used to sustain energy production and found chiefly in red meat, has also been found to improve brain function. Just remember to stick with a lean red meat, and if you can, go for grass-fed beef as it has less saturated fat.

You can take back control of your hormones and restore harmony with these habits.

1. Give yourself a recess at least once a day.
2. Drink filtered water and green or other herbal teas instead of soda.
3. Stay away from sugary and/or starchy foods, especially in the mornings and after dinner.
4. Eat small meals frequently, with ample vegetables, lean protein, whole grains and legumes, and some raw nuts and fresh fruit.
5. Choose organic versions of your staple foods and beverages, and others as much as possible.
6. Keep your home well ventilated and avoid air fresheners with “fragrance.”
7. Avoid synthetic fragrance and antibacterial ingredients in soaps, beauty, grooming, laundry and household cleaning products.
8. Engage in enough physical activity, of the right type, for your body.
9. Take a good quality multivitamin, CoQ10 and fish oil.
10. If necessary, take additional supplements for specific situations.

Visit http://www.hormoneharmony.org/checklist/ to download a copy of the HH Habits Checklist so you can track your progress.

 

Dr. Stanton discusses her book, Hormone Harmony, on the lifestyle show Connecticut Style.

If you’re not a fan of exercise, getting started can seem like a huge obstacle. However, to achieve hormone harmony, exercise is vital. It is also a big help to improve your mood and overcome some of those other annoying symptoms you may be experiencing.

Physical activity plays a key role in reversing insulin resistance, the main trigger in creating a hormone imbalance. Cells tend to shut down when hit with an overdose of blood sugar from too many sugary and starchy foods. Exercise helps the body build new muscle cells and wakes up older ones and opens their doors for more fuel. To reap the full benefits, you need a combination of strength training for your muscles and aerobic exercise for your heart.

More on the physical pros of exercise in a later post, for this one I want to focus on how physical activity can boost your energy and mood. If you’re a woman, or a man, approaching midlife or experiencing a hormonal imbalance, some of the main symptoms you might be experiencing are depression and mood swings. You might also feel like you have lost your “edge” or don’t have as much zest for life. Sound familiar?

Exercise triggers the production of endorphins, feel good chemicals. And, research shows that it both prevents and alleviates depression at any age and also stabilizes mood swings. Aerobic exercise also helps our bodies to take in and use oxygen, which generates more energy for us.  And let’s face it, when we start to lose weight and feel better, our self confidence improves, along with our mood.