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Sunday, August 24, 2014

7 Natural Ways to Improve Testosterone Hormone Levels

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7 Natural & Powerful Ways to Boost Your Testosterone Levels

7 Natural and Powerful Ways to Boost Your Testosterone Levels

Do you often feel tired, depressed, and it is difficult to concentrate? If yes, then chances are you including one among tens of millions of people in the world who have low testosterone levels or "Low-T".
A healthy man exercising to boost testosterone levels
Testosterone plays a vital role in men's health, influencing everything from muscle growth and fat distribution to energy levels and libido. However, due to aging, stress, and poor lifestyle choices, testosterone levels can decline over time. If you're looking to naturally boost your testosterone, here are seven science-backed methods to help you regain vitality and strength.

1. Engage in Strength Training and High-Intensity Workouts

One of the most effective ways to increase testosterone levels is through strength training. Studies show that lifting weights, especially compound exercises like squats, deadlifts, and bench presses, can significantly stimulate testosterone production. High-Intensity Interval Training (HIIT) is also proven to enhance hormone levels, giving you an additional metabolic boost.

2. Optimize Your Diet for Testosterone Production

Eating the right nutrients is key to supporting your body's natural hormone production. Include these testosterone-boosting foods in your diet:

  • Healthy fats – Avocados, olive oil, and nuts help maintain hormone balance.
  • Protein-rich foods – Eggs, lean meats, and fish support muscle growth and testosterone synthesis.
  • Cruciferous vegetables – Broccoli, kale, and cabbage help regulate estrogen, preventing testosterone imbalances.

3. Reduce Stress and Prioritize Restful Sleep

Chronic stress elevates cortisol levels, which negatively impacts testosterone production. Engage in mindfulness practices such as meditation, deep breathing, or yoga to reduce stress. Additionally, sleep deprivation has been linked to lower testosterone levels. Aim for 7–9 hours of quality sleep per night to maximize hormone production.

4. Maintain a Healthy Body Weight

Excess body fat, particularly around the abdomen, converts testosterone into estrogen, leading to hormonal imbalances. A combination of regular exercise and a healthy diet will help you maintain an optimal weight, naturally supporting testosterone levels.

5. Take Essential Vitamins and Supplements

Certain nutrients are essential for testosterone production. Consider adding these to your regimen:

  • Vitamin D – Known as the "sunshine vitamin," it plays a crucial role in hormone regulation.
  • Zinc – Found in shellfish, beef, and nuts, it supports testosterone synthesis.
  • Ashwagandha – An adaptogenic herb that helps reduce stress and enhance male hormone levels.

6. Reduce Alcohol and Sugar Intake

Excessive alcohol consumption, especially beer, can lower testosterone levels by increasing estrogen. Likewise, refined sugar spikes insulin levels, which negatively affects hormone balance. Moderation is key to maintaining a healthy testosterone range.

7. Consider Herbal Testosterone Boosters

Several natural herbs have been traditionally used to improve male hormone levels. Tongkat Ali, fenugreek, and tribulus terrestris are among the most researched herbal remedies that may help enhance testosterone production and libido.

Final Thoughts

Increasing testosterone levels naturally requires a commitment to healthy living. By incorporating regular exercise, a nutritious diet, proper sleep, and stress management, you can optimize your hormone levels and enhance overall well-being. Take charge of your health today and unlock your full potential.


Saturday, August 23, 2014

2 Benefits of Pumpkin Seeds

2 Benefits of Pumpkin Seeds

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Benefits of Pumpkin Seeds

In addition to fruit, pumpkin seeds also have health benefits for the body, which are:

1. Improve mood
Pumpkin seeds are rich in the amino acid tryptophan. Tryptophan is a precursor of melatonin (sleep hormone), niacin (a vitamin) and serotonin (a transmitter in the nervous system). Serotonin is one of the major players that can improve a person's mood. Eat some roasted pumpkin seeds can help you stay motivated.

2. Maintain a healthy heart
Pumpkin seeds contain phytosterols that can lower bad cholesterol (LDL). As it is known that high levels of bad cholesterol has been linked to a number of health problems in the heart. Therefore, pumpkin seeds have an important role to keep your cholesterol levels remain normal and maintain cardiovascular health. Pumpkin seeds are also rich in zinc which is important in healing the body.
Avoid Exercising above 9 Hours Night

Avoid Exercising above 9 Hours Night

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In addition to implementing a healthy diet, we are also encouraged to exercise regularly. Sports is one of the keys to keeping your body healthy and fit. However, due to busy, a lot of us who exercise at night. In fact, exercising at night is not really recommended. Why is that? The simple answer is because it can increase the risk of injury.

Avoid Exercising above 9 Hours Night

Doctors Sapto Adji Hardjosworo, an orthopedic specialist Plastica Premier Hospital, said that the evening is a time to rest the body and the rhythm of the body had been prepared for it. Sports at night increases the risk for injury. According to him, the sport should not be more than 9 hours a night.

Naturally, humans have biological rhythms, known as circadian rhythms. The rhythm is influenced by the hormone melatonin, which is also called the sleep hormone. If it was dark, then this will increase the production of hormones that give a sense of sleepiness.

Exercising at night will make the imposition of the body, which in essence is ready to rest or sleep. That is, exercise performed at an improper time.

In addition to the risk of injury is high, the impact of exercise performed over 9 hours of quality sleep a night is disturbing. This is because the heart rate is racing faster when exercising, so the body needs time to lower it again.

According to doctors, after doing exercise in the evening, usually accompanied by restless activity would sleep, nightmares, sleep but as awake, and waking up feeling refreshed. Therefore, if only had time to do it at night, exercise should be done no later than two hours before bedtime.

help you lose weight with benefits of salad

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Benefits of Fruit Salad or Vegetable Salad

Besides the delicious taste, salad also has many benefits for our body. Salad is often used by many people to succeed in his diet. This is quite reasonable because the salad is considered as one of the healthy foods that can help you lose weight. Many types of salads that exist in the world and probably with different recipes, for example, is a vegetable salad or fruit salad. Salad contains very little fat and offers a number of essential nutrients for the body, making it different from other foods. There are several reasons why a salad can help you lose weight.

Some reasons why a salad can help you lose weight

low calorie
Salad usually consists of fruits and raw vegetables. Raw foods tend to need more time to digest. This will make your stomach feel full longer. What's more, the salad does not use any oil because it does not need to be cooked so that the calories that the body does not offer much.

Rich in fiber
Salad is rich in dietary fiber derived from fruits and vegetables. Fibrous foods also provide a longer satiating effect but with very little calories. Fiber foods are very good for digestive health, launched defecation and effective weight loss.

Rich in water
Fruits and vegetables in a raw state has a very high water content. Water is a good friend, especially for those who are dieting. In addition to filling your stomach, water can speed up the process of metabolism.

Rich in essential nutrients
Fruits and vegetables found in salads provide many essential nutrients such as vitamins A, B, C, K, and minerals. These essential nutrients are needed to keep the body to keep fit while you're on a diet. Eating a salad will make sure that you are not malnourished while dieting.

Those are some reasons why a salad can be your friend when his is implementing a weight loss program. You can also add olive oil as a salad dressing. This way, you can get a little extra calories and good fats that the body needs. How about you? Are interested in involves a salad in your diet? Good luck

Wednesday, April 16, 2014

Note, This is the First Aid Heart Attack Patient

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A heart attack can be fatal if not treated immediately. Because the heart is a vital organ of the body for the role. Little disturbed or damaged, lives are at stake.

If you find someone who had a heart attack, you do not need to panic. Because Panic will makes the mind becomes cloudy so prone to act rashly. So how appropriate first aid measures?

"If you find someone who had a heart attack, anywhere, which was first performed immediately called emergency, " said Dr. Maria Silvia Merry Godeliva, M.Sc.

The next step is to do while waiting for help to come is to ensure smooth supply of oxygen to the victim's path. In an unconscious condition, usually tend bent neck and tongue so that the tongue limp ' fall ' clog the respiratory tract. So that the airway is not blocked, the victim should be put to sleep in the supine position.

"Lay down the patient on his back with his head, chin up. Because usually, people that are not aware, his neck bent so that the tongue falls into the throat of the esophagus, and it inhibits the airway, " said Dr. Silvia, doctor and teacher at the Faculty of Medicine, University of Ambassador Christian Discourse ( UKDW ), Yogyakarta.

Further still in that position, said Dr. Silvia, do check breath. If there was a sense of breath, give help breathing or CPR. Ensuring smooth respiratory tract is essential before performing CPR. Because artificial breathing will be useless if the obstructed airway due to neck or tongue buckle.

However, first aid to heart attack victims can also be done by directly checking breathing and pulse. If breathing and pulse was not palpable, it must be immediately performed cardiac massage and artificial respiration.

" There is also a direct check breathing and pulse. If no, do heart massage, " said Dr. Silvia

Tuesday, March 11, 2014

Eating strawberries, tasty way lower cholesterol

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Strawberry fruit is one of the most easily processed into various foods. In addition to having good taste, the fruit turns out to have many benefits to enhance your body's health. One of them is capable of lowering cholesterol.

A study published in the Journal of Nutritional Biochemistry showed that people who regularly eat strawberries for a month, cholesterol levels in the body decline.

" A high content of antioxidants such as vitamin C in it is able to absorb free radicals in the body. Additionally vegetable pigments in it that anthocyanins are meritorious to give the red color in strawberries are also able to keep you from cardiovascular disease, one of which is cholesterol, "said Maurizio Battino, one of the researchers.

The team also confirmed that the strawberries will strengthen red blood cells and increases oxygen in the blood. Even another study published in the journal Food Chemistry, shows that eating strawberries regularly will improve the health of erythrocytes and mononuclear cells.

One cup ( 144 g ) of strawberries contains approximately 45 calories ( 188 kJ ) and is a source of vitamin C and flavonoids are goodBesides consumed fresh , strawberries can be frozen , and dried and used in such things as cereal bars . Strawberries are a popular addition to dairy products , such as strawberry-flavored ice cream , milkshakes , smoothies , and yogurt . Strawberries and Cream is a popular food , famous consumed at Wimbledon . Strawberry pie is also popular . Strawberries can be dipped in melted chocolate fondue as a healthier way to enjoy chocolate .
Strawberry pigment extract can be used as a natural acid / base indicator due to the different color of the conjugate acid and conjugate base of the pigment .
Strawberry Nutrition - StrawberriesOne cup ( 144 g ) of strawberries contains approximately 45 calories ( 188 kJ ) and is an excellent source of vitamin C and flavonoids .Units Category 1 cup ( 144 g )Water 132 gEnergy 43 kcalEnergy 181 Kjin gramsprotein 0.88Total lipid ( fat ) 0.53Carbohydrate , by difference 10.1Fiber , total dietary 3.3Ash 0.62in milligramsMinerals Calcium 20 mgiron 0.5514 Magnesium27 Phosphoruspotassium 240sodium 1.44zinc 0.19copper 0.07manganese 0.42in microgramsselenium 1.01
Vitamin Vitamin C , ascorbic acid 82 mg0.03 mg thiaminRiboflavin 0.1 mgNiacin 0.33 mgPantothenic acid 0.49 mgVitamin B - 6 0.09 mgFolate 25 mgVitamin B - 12 mg 0Vitamin A , 39 IU
in gramsLipid fatty acids , 0.03 g saturated16:0 à0.0218:0 à0.006Fatty acids , monounsaturated 0.07516:1 à0.00118:1 à0.073Fatty acids , polyunsaturated 0.2718:2 12:1618:3 12:11in milligramscholesterol 0phytosterols 17
Amino acids ( in grams )Tryptophan 0.01 gthreonine 0,027isoleucine 0.02leucine 0,045lysine 0.036methionine 0.001cystine 0.0070.026 phenylalaninetyrosine 0,030valine 0.026arginine 0,037histidine 0,0170,045 alanineAspartic acid 0.20Glutamic acid 0.13Glycine 0,035proline 0,027Serin 0,033

Monday, March 10, 2014

This miracle of vitamin D in breast cancer

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As reported from cbsnews.com, vitamin D may help women with breast cancer to survive.

Anticancer Research published by the Research explains that women suffering from breast cancer but has a high content of vitamin D in the blood stream will have a higher life expectancy than those who do not.

" Vitamin D is entered in the bloodstream of patients with breast cancer will repair normal cells damaged by the effects of cancer cells. Vitamin D is also able to fight the cancer cells in the body so as to extend the life expectancy of cancer patients, " said The study's authors, Dr. Heather Hofflich, a professor of medicine at the University of California San Diego.

Vitamin D can be produced naturally in the body by processing the sunlight on the body. But besides these ways, vitamin D can also be obtained from foods that contain vitamin D such as milk, cereals, fish, and fish oil.

Vitamin D is a group of fat-soluble secosteroids responsible for enhancing intestinal absorption of calcium, iron, magnesium, phosphate and zinc. In humans, the most important compounds in this group are vitamin D3 (also known as cholecalciferol) and vitamin D2 (ergocalciferol). Cholecalciferol and ergocalciferol can be ingested from the diet and from supplements. The body can also synthesize vitamin D (specifically cholecalciferol) in the skin, from cholesterol, when sun exposure is adequate (hence its nickname, the "sunshine vitamin").

Although vitamin D is commonly called a vitamin, it is not actually an essential dietary vitamin in the strict sense, as it can be synthesized in adequate amounts by most mammals exposed to sunlight. A substance is only classified as an essential vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from its diet. In common with other compounds commonly called vitamins, vitamin D was nevertheless discovered in an effort to find the dietary substance lacking in a disease, namely rickets, the childhood form of osteomalacia.[4] Additionally, like other compounds called vitamins, in the developed world, vitamin D is added to staple foods, such as milk, to avoid disease due to deficiency. *wiki*

Blood tests can be predictive of death

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Everyone who lives doomed to death. But how if death could be predicted? Researchers from Finland and Estonia revealed that they are developing a technique to predict death within the next five years. This technique is done only by a blood test.

Researchers tried to observe 17,000 blood samples. They observed biological indicators in the blood that indicate the presence of abnormalities in the blood cells. That way, the researchers could predict a person's risk of dying in the next five years. The study, published in PLoS Medicine this is a technique that is less expensive, as reported by Mashable ( 06 / 03 ).

Four biological markers used include albumin, alpha - 1 - acid glycoprotein, citrate, and lipoprotein particles indicates abnormalities in the body. This molecule can exist in the blood of all men, but are considered by the researchers is the number of markers in the blood.

" Interestingly, these biomarkers can indicate a person's risk of death due to many diseases such as heart disease or cancer, " said lead researcher Johannes Kettunen from the University of Helsinki.

In addition to performing blood tests, researchers also consider other factors such as age, weight, smoking habits and alcohol consumption, as well as cholesterol levels and other. Further research will also examine the association between markers of one another.

In the future researchers also plan to create an application that can identify existing disease in apparently healthy people. This is certainly very good to make people more aware of their health status and likely to prevent it.

3 Easy way to stop sugar addiction

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We have had a lot of people are aware that eating too much sugar is not good for health. Sugar not only can make you fat faster, but also can cause a feeling of addiction, because the sugar stimulates the same parts of the brain as cocaine effects.

This makes a lot of people can not easily let go of their addiction to sugar, despite knowing the negative effects of these sweeteners. So, how easy to eliminate dependence on sugar ? You can do a few easy steps, as reported by the Daily Health Post.

1. Reduce consumption of sugar
The first thing to do is to directly reduce the consumption of sugar. You should avoid the consumption most of sugar in various forms both drinks and food. In addition, in a few weeks do not eat sweet fruits and foods that contain refined carbohydrates. Cut consumption of sugar for a while will help eliminate addiction in the sweetener.

2. Consumption of protein
Sugar consumption is usually done when snacking. To avoid this, you should eat more foods that weight will prevent you from snacking. Add the consumption of protein to keep you fuller for longer. In addition, meet the needs of the body fluids with mineral water. Sometimes dehydration also increases the likelihood of snacking and sugar while increasing consumption.

3. Active lifestyle
To clean up a pile of sugar in the body and prevents the sugar addiction, your body needs to function optimally and fit. One of them is to be more diligent in exercising and applying an active lifestyle. Exercising will help you release endorphins.

When you eat sugar, your body releases endorphins. With so exercise will give you the same effect by eating sugar. Body gets what it wants, without you having to eat sugar at all.

Those are some easy ways you can do if you want to avoid or overcome sugar addiction sugar addiction. The above steps should be done gradually and regularly for sugar addiction can not be eliminated just like that. Good luck !
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