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Showing posts with label health. Show all posts
Talk about male power and testosterone will surely surface somewhere in the discussion. Testosterone is a sex hormone that is mostly produced by the testes or testicles and is responsible for the sexual drives of males, although women also have it but only in small amounts. It affects the masculinity of men and will make men infertile without it. As men grow older, their testosterone level decreases and results in the decline of sexual function, body composition and strength.
Today, one of the most prevalent problems most men face is erectile dysfunction. This is caused by the decreasing level of testosterone. It has become a big concern for medical practitioners because the onset age is getting lower and lower.
Testosterone level could be increased by the different testosterone supplements available in the market today. They are either synthetic or bio-identical. But before considering taking these supplements, you might want to try and consider natural ways which can help increase testosterone level and provide additional beneficial side-effects.
Some of the natural ways to increase testosterone levels are the following:
A Good Night Sleep
Lack of sleep is a significant factor that affects the level of testosterone in men. Sleep affects the different hormones and chemicals in the body which causes the testosterone level to drop. If you can, get at least 7 to 8 hours of sleep. Having adequate and quality sleep will help boost your testosterone level.
Active Lifestyle
It is better to be moving a lot than just sitting or lounging for long periods of time. Aim for 10,000 steps daily. Do high-intensity exercise together with intermittent fasting. High-intensity exercise is done by warming-up for three minutes, followed by intense exercise for 30 seconds. Recover at a slow pace for 90 seconds, and repeat the procedures seven times. Intermittent fasting means eating only at certain times of the day. These were found to be very effective in increasing the testosterone level, thereby increasing libido and preventing testosterone level from hitting the floor.
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Control Stress Levels
When you’re stressed, your body releases the stress hormone cortisol that blocks the production of testosterone. Learn to manage your stress. Avoid being a workaholic and allocate some time for fun. Always have time for leisure activities. Other activities that reduce stress are meditation, deep breathing and yoga.
Reduce Weight
It was found that obese men are more likely to have low testosterone level. So, a significant loss in weight will definitely increase their testosterone level. By eating healthy and adequately-nutritious foods, not only do you lose weight but you boost your testosterone level as well. Reduce sugar consumption and eat more healthy fats. Increase your zinc consumption. Raw milk, raw cheese, beans and yogurt are some good sources of zinc. Whey protein, high-protein yogurt and vegetables are muscle builders that burn fats to increases testosterone level.
Be Exposed In the Sun
Sun is the largest source of vitamin D. To get vitamin D from the sun, you need to be exposed directly to sunlight for 15 to 30 minutes. Vitamin D is a hormone that helps in the development of the sperm cell, maintains the quality of the semen and raises the sperm count. Maintaining a high level of vitamin D can raise the testosterone level as much as 20 percent.
In case your Saturday spent on the couch watching football didn't already sound good enough, you can also add a glass or two of red wine to the scene.
Scientists at the University of Kingston found that a compound in the red stuff, known as quercetin, potentially blocked an enzyme from telling the kidneys to excrete testosterone in urine. The result? A healthy bump in the amount of testosterone retained by the body.
The conclusion hasn't yet been proven via clinical study – but there's no need to mention that to your other half come match day.
You can visit the famous Flying Dutchman Liquor Store when you had a chance to travel in the Bahamas paradise, and see their best selections of red wines.
Scientists at the University of Kingston found that a compound in the red stuff, known as quercetin, potentially blocked an enzyme from telling the kidneys to excrete testosterone in urine. The result? A healthy bump in the amount of testosterone retained by the body.
The conclusion hasn't yet been proven via clinical study – but there's no need to mention that to your other half come match day.
You can visit the famous Flying Dutchman Liquor Store when you had a chance to travel in the Bahamas paradise, and see their best selections of red wines.
These natural ways of raising the testosterone levels are more practical than using over-the-counter supplements. The natural ways provide an assurance that decreasing testosterone level may happen to some men but thanks in great part to research and development, there are many natural ways to counter that without the side effects common to over-the-counter options.
What is Bloating?
Bloating is when intestinal gas doesn't get passed out by belching or flatulence (passing gas). It's a very uncomfortable feeling but can and sometimes can be relieved by having a bowel movement or passing gas. There are steps to take in order to prevent bloating which are avoiding smoking, avoiding or cutting down fatty foods intake and certain foods such as beans and cabbage.
Common Causes of Bloating (not in any particular order)
· Greasy, fried and fatty foods
Majority of fast foods entrées like burgers, chips, fried chicken and deep-fried such as doughnuts. These foods cause bloating because it takes the stomach much longer to break down the fats and properly digest them. This extra time allows gas to build up thus causing bloating.
· Salty foods
High-sodium foods cause the body to retain water, which leads to a bloated feeling. Sodium can show up in some unlikely sources, especially in processed foods.
· Spicy foods
Spicy foods have been shown to stimulate the release of stomach acid, which causes stomach irritation. Limiting the use of black pepper, nutmeg, cloves, chilli powder, curry, onions, garlic, mustard, BBQ sauce, horseradish, tomato sauce and vinegar will help in avoiding bloating.
· Gassy vegetables
Some vegetables produce more gas than others and everyone is different with their ability to absorb and tolerate gas. If sensitive, limiting the intake of gas-producing vegetables such as baked beans, broccoli, Brussels sprouts, cabbage, cauliflower, lentils, Lima beans, onions and peppers will be helpful.
· Carbonated and high-acid drinks
From sodas to fizzy mineral water will cause bloating because the carbon dioxide trapped in the bubbles creates gas in the stomach. Others like alcohol, caffeinated drinks, coffee, tea, hot chocolate and some fruit juices are high in acid which can irritate your GI tract, resulting in swelling and bloating.
· Artificial sweeteners
Artificial sweeteners such as aspartame, saccharin, sorbitol, xylitol, maltitol, cyclamates and sucralose increases bloating, these are often found in diet drinks, sweets, cookies, energy bars and chewing gums. It lingers in the stomach because artificial sweeteners are indigestible and after build-up it acts as a platform for the fermentation of bacteria leading to production of gas.
· Dairy products
Lactose-intolerance is relatively common, especially among people of Asian, African and Southern European descent and it causes bloating. The lactose that is not completely digested will pass to the colon where gas is produced by the bacteria trying to break it down. Consulting a dietician to ensure adequate consumption of other calcium-rich foods is very advisable.
· Too much fruit
Like lactose-intolerant, fructose-intolerant is basically the indigestion of sugar. It is noticeable when someone has an excess gas after eating fruit. Choosing a lower-fructose fruits, like sweet melon and apricots, instead of high-fructose fruits like apples and bananas is advisable. It is also best to eat fruit separately from a meal - either 30 minutes before or at least two hours after.
· Starches
Most starches, including potatoes, corn, pasta and wheat produces gas as they are broken down in the large intestine. Rice can be a good substitute for Starches. Also, beware of refined grains like white flour that's often used in white bread, cake and biscuits. Not only do they offer little nutrition, they can also cause water retention, bloating will be the result.
· Chewing gum
Chewing gum makes someone to swallow air which then gets trapped in the belly, causing pressure, bloating and gas. It also has artificial sweeteners which can aggravate bloating.
· Apples and pears
These fruits contain fiber which is an excellent source of soluble fiber, but they can also upset someone with a sensitive tummy. Avoiding them is not recommendable, eating half or a quarter of these fruits or peeling them first is highly recommended to avoid bloating.
· Beans
Beans contain oligosaccharide, a type of sugar which is not normally digestible by our bodies. When it reaches the large intestine, the bacteria eat it up and the byproduct is gas. Consuming small amounts of beans along with easily digestible whole grains such as rice or Quinoa will be very helpful.
· Broccoli, cabbage, and asparagus
These highly nutritious veggies are often avoided because of the odoriferous outcome. The reason these veggies cause gas is due to raffinose. This foods produces a sugar named raffinose, it goes undigested until it reaches the large intestine, where it's fermented by methane-producing bacteria. Eating them in moderation and with other foods should help to prevent a bloated stomach.
· Breads, grains, cereals, and nuts
Wheat and wheat-products can cause some people to have gas build-up. Minimizing consumption of wheat items like Bagels, Breakfast cereals, Whole grain breads, Whole wheat flour and Pastries is highly recommended.
· Acidic Foods
Acidic foods such as tomato and tomato products, white/red vinegar and citrus fruits such as apples, cherries, grapes, pomelos, orange, lemon, lime, and pineapple which are extremely acidic causes the stomach to react by building gas.
How to avoid Bloating?
Aside from following the simple steps in avoiding bloating, below are additional steps in avoiding it.
- · Eating slowly and consuming smaller frequent meals
- · Chewing foods properly
- · Drinking of beverages at room temperature
- · Denture checkup to see if it is a good fit
- · Increasing physical activity during the day
- · Sitting up straight after eating
- · Taking a short stroll or walk after eating
You often see an infant crying relentlessly and her mom or dad doesn’t know why the little bundle is crying. It’s only when the baby’s diaper starts to leak that maybe one of the parents suspect that the baby may be itching because of the diaper. It could be diaper rash caused by allergic reaction to the diaper.
Some women may have experienced the same discomfort during menstruation, not with a diaper but with sanitary napkin. During this so-called “monthly period”, some women complain of itching, redness, swelling and skin irritation in the vaginal area.
While some beliefs point to the menstrual blood as the cause of allergy, there’s no truth to it. In fact, in many of these cases, the sanitary napkins are found to be the culprit, causing itchiness, irritation, and slight swelling around the vaginal area. This is a clear case of napkin allergy. And there are rare cases of severe reactions like severe swelling and difficulty in breathing.
What Causes The Allergy?
Most sanitary napkins contain a chemical called methyldibromo glutaronitrile which is the top 9th allergen that affects human beings. Although the chemical causes allergic reaction, it has not been banned because it is not considered life-threatening or cancer-causing reaction. Other possible causes of napkin allergy may be attributed to the different scents, chemicals, and plastics used in the napkins, mainly to add value to the commercial appeal of the product. If you are sensitive to any of the chemical compositions in your sanitary napkin, you might develop irritation or rashes due to the continued skin-to-skin exposure.
Symptoms of Napkin Allergy
The first sign of napkin allergy is itchiness of the vagina followed by reddening or irritation around the vaginal area. The moment you feel the allergic reaction, quickly switch to another napkin brand. You may have to check the chemicals or material composition of the napkin which caused your allergy and look for a brand that doesn’t contain the same material composition. Changing the type of napkin you use may help prevent the rashes or irritation caused by napkin allergy. If all the napkins you have tried has not eliminated the allergic reaction, it would be best to consult and seek the help of a professional.
Dealing With Napkin Allergy
In order to treat your napkin allergy, you should use an over-the-counter prescription topical cream, following your doctor’s advice to prevent further irritation. There are different types of treatment depending on the type of rashes. For example, for allergic reaction, doctors recommend hydrocortisone cream while bacterial skin infections are treated with antiseptic or antibacterial topical cream. For yeast infection anti-fungal cream is the recommended treatment.
Alternative Products To Napkins
Internal products like menstrual cups, cloth pads or tampons, or cotton pads made from unbleached organic cloth with no chemical additives may be used in lieu of commercially-available sanitary napkins.
Avoid Tight-Fitting Clothes
You should know that wearing tight-fitting clothes during heavy flow can aggravate the allergic symptoms. By wearing loose harem pants or skirts, air flow around the sensitive areas will prevent sweating which can cause irritation and discomfort.
Talcum Powder Helps
If you have allergic reaction to napkin and can’t find the appropriate replacement, you may want to use talcum powder as this is an effective solution for preventing sweat from being absorbed onto the napkin. The powder will also decrease the friction between your skin and the napkin that usually triggers the onset of allergy / rashes.
Hygiene
It’s important to keep your sensitive area extra clean during menstrual period. This means washing the affected area with soap and water every time you change napkin every 3 to 4 hours. To prevent spread of bacteria, make sure you wipe the genitals from front to back.
It’s amazing how some women are able to balance a career, manage the family and everything in between and still has time to spare for an hour of workout. It’s not easy but if some women can do it, so can you. Including exercise into your daily routines will not only help shape your body but can also give a lot of health benefits – alleviate depression, boost your immune system, or help prevent colon.
Among the many exercise routines women can get into, the following exercises offer premium benefits. Hence, all women should do:
Squats
If you need to tone your hips, thighs and butt, squat exercises can effectively work out most of the muscles in these problem areas, which are often the concerns of most women. Squat exercises are the go-to exercise routine that engaged more muscles compared to other exercise routines. Squat exercises work the thighs, glutes and core including abdominals and the muscles that support your spine. There are many different variations of squats such as chair squat, wide stance squat, ball squat, or assisted squat. You can also add dumbbells when performing squat exercises.
You can start your basic squat exercise by standing with your feet in a wider position than the width of your shoulder. Make sure your toes are pointed outward. As you inhale, pull your abs tightly in. Let your heels carry your weight. Then slowly bend your knees and slightly from the hips. Make sure your back is upright and you’re not leaning forward from the waist. Exhale, and straighten your legs to get back to the starting, standing position.
Pole Dancing
Moving away from the early notion of being often associated with adult entertainment, pole dancing takes on a new dimension when it became the new and fun fitness trend for women across the United States and in other countries. Today’s pole dancing has evolved into an exercise form which gives your body a full workout. Pole dancing is performed not only by professionals and performers but also by gym enthusiasts, students and pole athletes. It’s a high-intensity exercise that combines isometric muscle contractions and strength-based internal training. Some of the benefits women can get from pole dancing include:
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- Weight loss
- Muscle building and toning
- Increased flexibility and mobility
- Boosting self-confidence
- Psychological and emotional health
- Good heart and blood flow
- Greater balance and kinesthetic awareness
- Improved sleeping habits
- Easier pregnancy and childbirth
- Stronger bones and joints
Turbo Training / Biking
Cycling outdoors is different from turbo training, which is biking done indoors. Without having to worry about the natural elements – rain, sun, wind, dust, etc., you can stay fit by biking indoors through turbo training. This exercise can help you become more fit as you pedal in a static position. This exercise is ideal for women who don’t have the time to spare to go cycling outdoors because of home responsibilities, but want to achieve their fitness goals. You only need to deal with boredom because there’s no scenery that can take your mind off the activity. Most of the time, women go for turbo training during rainy days.
Women can use turbo trainer for aerobic fitness and as a weight loss program because it helps burn calories more than other forms of exercise. Turbo training can also help protect you against heart attack, high blood pressure, stroke, depression, dementia, certain cancers, diabetes, and osteoporosis. In other words, turbo training or biking indoors equate to a good cardio workout.
Have you ever wondered why, despite following every celebrity diet program known to man and trying every kind of workout, you couldn't shake the excess pounds off, or why they keep on coming back? Why you can’t yank your favorite pair of skinny jeans past mid-thigh, when they used to fit you like a glove? Chances are, your bad habits are sabotaging your goal of having a beach body. If you don’t like what the scale tells you, don’t blame it. If your jeans give you a muffin top, don’t blame them.
Blame these bad habits and break them.
Going on Starvation-Mode - Some people think that eating less, eating like rabbit, or skipping meals is tantamount to weight loss. These are common but wrong perceptions. Skipping meals, especially breakfast, slows your metabolism down and will most likely cause you to snack throughout the day to boost your energy level. Doughnuts, muffins, and other high-calorie, high-fat treats become more appealing when your body is screaming for sugar.
Instead, eat small portions of nutritious foods throughout the day. Not only will they give you the proper nourishment that your body needs to get you through the day, but they will also not make you feel deprived which can lead to overeating and poor food choices.
Not Getting Enough Sleep - When you stay up late for a movie marathon, you would most certainly end up having a bowl of popcorn on your lap, a box of greasy pizza on your coffee table, and a bottle of ice-cold beer in your hand - calorie-packed food that your body does not need before you sleep. Two appetite-regulating hormones are in play when you sleep late - leptin and ghrelin. Leptin is the hormone that stops you from eating while ghrelin tells you when to eat. When you are sleep-deprived, you have less leptin and more ghrelin. And you end up storing extra pounds in your body. Did I mention that your body burns calories during sleep?
Eat-And-Run - In the 21st century, we expect everything to be fast. Fast cars, quick delivery, high speed Internet connection, and of course, fast food. We live in such a fast-paced world that we don’t even have the time or patience to sit down, have a decent meal, and actually savor it. We just like to grab whatever is easily available and eat it as fast as possible. Eating meals should be a pleasurable experience, not merely a basic need to be met. Keep in mind that it takes at least 20 minutes for the stomach to let the brain know that it is full. Cutting your food into small pieces, chewing it at least 32 times before swallowing, and putting down the fork or spoon between mouthfuls are just some of the things that you can do to give your brain some time to catch up with your stomach.
Always add extra activities like aiming to build discipline as well as getting fit. Enroll at martial art classes in qld australia - kids, teens and adults are always welcome.
Always add extra activities like aiming to build discipline as well as getting fit. Enroll at martial art classes in qld australia - kids, teens and adults are always welcome.
Size Matters - Since childhood, we were taught to finish everything on the plate before leaving the table. However, food portions in restaurants are getting bigger and bigger. We even have an option to upsize our drinks and fries in fast food restaurants. Food is served on large plates. The bigger the plate, the bigger the food portion is, and more often than not, we tend to eat everything. Sometimes, we eat with our eyes first. And since our eyes and brain cannot tell the difference between a large meal on a large dish and a small meal on a small plate, it’s better to choose the latter one. Also, we should let our stomach and brain tell us when we’re full instead of the amount of food left on our plate. Also, taking big bites or using bigger spoons will just cause you to eat more than what your body needs. Remember: bigger is not always better.
Multi-Tasking - Do you watch TV when you eat dinner? Snack on chips while working on a report or presentation? Drink cans of soda while playing video games? Did you answer yes to any or all of the questions above? And you’re still clueless on why you can’t get rid of the extra pounds?! When you are too absorbed in the latest episode of your favorite soap opera or reality show, you can’t fully concentrate on anything else that you’re doing, including eating. You probably won’t even remember what you ate and how much you've eaten. You pack on the pounds without even realizing it.
If your doctor still haven’t told you the health benefits of taking your Vitamin A’s, then you ought to read this. What do you need Vitamin A for? Well, this is the vitamin you need most for it is also gene transcription, it is also great in terms of skin health and Vit A helps in boosting your immune function and vision.
Vitamin A is an essential vitamin that our body craves for. The deficiency of it can lead to increased viral infection and blindness. On the other hand, excessive consumption of Vitamin A can cause irritability, nausea, vomiting, hair loss, jaundice, and loss of appetite. Vitamin A needs to be consumed with fat for optimal absorption because it is a fat-soluble vitamin.
For your Vitamin A source, make sure you nibble on the following fruits and veggies:
1. Carrots.
If you have Vitamin A deficiency, you can eat or drink carrots which happen to be a reliable source of Vitamin A. If you drink ¾ cup of carrot juice, you get 1,692 mg of Vitamin A and 71 calories. On the other hand, a half cup of cooked carrots will give you 671 mg of Vitamin A and a low 27 calories. Buy organic carrots as much as possible to avoid having to deal with pesticide residue.
2. Sweet Potatoes.
Take a medium sweet potato and you get 1,096 mg of Vitamin A (in beta carotene form) and 103 calories. Remember to eat the skin of your baked sweet potato.
3. Pumpkins.
These are known to be rich in Vitamin A. You get 953 mg of beta-carotene form Vitamin A with half cup of canned pumpkin. 42 calories is all you get from the same half cup of canned pumpkin.
4. Spinach.
In beta carotene form, spinach is nothing close to yellow or orange associated with other beta carotene sources. A half cup of spinach gives you 573 mg of the nutrient and 30 calories. You can have sautéed spinach or you can add it to your fresh green salad.
5. Collards.
Like spinach, this beta carotene source is green – not yellow or orange. A half cup of collards give you 489 mg of Vitamin A, and 31 calories.
6. Beet Greens.
You’ll get 276 mg of the nutrient in beta carotene form and 19 calories from half cup of beet greens. You can use this superfood to replace collards in recipes.
7. Mustard Greens.
Aside from lowering cholesterol level, mustard greens offer 865 mg of Vitamin A and 36 calories in the form of carotenoids from a cup of cooked mustard greens.
8. Kale.
Vitamin A comes in beta carotene form and half cup serving gives you 478 mg of Vitamin A and 20 calories.
9. Mango.
This sweet-tasting and juicy tropical fruit gives you 178 mg of Vitamin A, and 107 calories for a cup of sliced ripe mango.
10. Cantaloupe Melon.
This fruit is low in fat and calories but rich in vitamins and nutrients. Take 1/8 medium size melon to get 598 mg of Vitamin A and 23 calories.
Now you know what to include in your daily diet, and remember to always eat a balance meal.
