Why Should Men Care About Their Waistline?

By Dr. Nelly Stoyanova

Men over 40 may or may not face a midlife crisis as the popular belief goes but they are certainly facing an additional hormonal challenge when testosterone levels begin to slowly decline. Not only is the quantity of testosterone reduced, but its bioavailability is also reduced, which means that the circulating testosterone is blocked by the rise of sex hormone binding globulins (SHBG) in the blood.

Actually there is some more bad news.

Environment, food, and life style can worsen the natural process of hormone decline in the male body. Here are some examples:

1. Estrogen-like products

These are products used to treat plants or to produce more meat from animals. Soy products are phytoestrogens e.g. estrogen-like products derived from plants.

2. Low fat or free-fat diet

There is some data suggesting that men on low fat or vegetarian diets have lower testosterone levels. In addition, the insufficient fat intake can create a metabolic shift in favor of fat accumulation around the waist due to deficiency of essential fatty acids. The result is “big belly”.

3. Stress

The connection between belly fat and stress is well known. What is less known is that stress reduces testosterone and causes accumulation of abdominal fat that makes the waistline even bigger, hence "The Big Belly Syndrome" Study results show that men with waist circumference below 37 inches (94 cm) have the highest testosterone level.

The bigger the belly, the lower the testosterone levels and the higher the risk for heart disease is because low testosterone is linked to increased tryglicerides. The risk of developing heart disease doubles for men in the lower testosterone levels.

Men with waistline > 40 inches also have a high risk for diabetes and metabolic syndrome.

4. Sleep
Insufficient quantity and poor quality of sleep (like sleep apnea) can lower levels of testosterone and increase waistline.

What are the manifestations of low testosterone levels in terms of daily life and health?

Some of manifestations of low testosterone levels are: lack or reduced sex drive, muscle weakness, loss of hair and a big belly.

However it is necessary to keep in mind that big belly or big waistline do not automatically mean overall obesity. A man can have a normal or slightly over the normal weight and still have a waistline that is above the healthy range. That is why it is so important to keep an eye on the waistline. It is inexpensive, affordable and easy way to assess one’s risk for heart disease, diabetes and metabolic syndrome at home.

What can men do to boost theirs testosterone level?

I. Diet for men:

1. Include natural sources of Vit A and Zinc.

Eat plenty of red meat, chiken and fish (salmon is your best choice). Fish oil keeps SHBG (sex hormone binding globulin) levels lower.

Egg omelet is a must because (egg yolk contains cholesterol which testosterone is made from).

Tomatoes, red peppers, yellow squash and leafy greens (spinach).

Apples, blueberries, cantaloupe, pineapple and citrus fruits.

Take some flax oil and alfalfa-sprout.

2. Reconsider fat-free or low-fat diet

3. Reduce soy products in your diet

II. Get regular physical activity

III. Improve both quantity and quality of sleep

Take care of your snoring or sleep apnea (your weight may be one of the reasons)

IV. Manage your stress to reduce your cortisol level

Keep in mind that diet and exercise alone will not solve your problem no matter how hard you try unless you get enough sleep and use efficient techniques to relieve your stress.

Now, why don't you get the tape measure and start by measuring your waistline and take the free Stress Level Test to find out where you stand.

Copyright Dr. Nelly Stoyanova

Reprint rights: You may repost any article written by Dr. Nelly Stoyanova as long as the article is left intact. Please include the author's bio and a clickable link to our site.

Author's bio: Dr. Nelly Stoyanova is a physician, medical researcher and health behavior expert. She studies the effects of stress on heart disease, type 2 diabetes and sleep. Her website: Belly Fat, Stress and Baby Boomers (http://www.stress-fat-heart-solutions-for-boomers.com) evaluates sources of stress for people over 50 and provides great tips to balance your day-to-day stress and stay healthy. Turn your life around and benefit from her expertise. For individual guidance sessions or to schedule a public speaking event use the Contact page or email at drnstoyanova@gmail.com

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