Monthly Archives: May 2016

Tips Increase Testosterone Levels Naturally

Testosterone is a fundamental hormone primarily secreted by the testes in males and ovaries in females, although small amounts are also produced by adrenal glands in both males and females. It is the principal male sex hormone that increases stamina and builds mass, whereas, its deficiency causes many problems like obesity, brittle bones, muscle loss, and even impotence.

In the human bloodstream the normal level of testosterone is between 350 to 1,000 nanograms per deciliter (ng/dl). However, with age, the level starts depleting. About 1% of these hormone levels deplete as old age approaches (above 40). Even men in their 30s fall prey to low levels of this hormone, which can even lead to a heart attack. There are natural ways to boost the production of testosterone, but you need to follow them religiously to see noticeable results.

Increasing Testosterone Levels Naturally

It’s an absolute need to exercise vigorously when in one’s 20s, but it’s more important to rest and have a proper night’s sleep. At least 7-8 hours a night of shuteye is imperative. Altering your circadian cycle will have an adverse effect on testosterone levels if this habit isn’t maintained.

If a man has a large protruding belly, he must sign up for a weight loss program pronto. The reason is that excess body fat elevates estrogen levels which causes testosterone levels to dip. Also, starving the body when trying to lose weight for less calorie intake, shuts down the production of this hormone.

Regular compound (weightlifting) exercises will help boost its production. These exercises tone several large muscles and not just the smaller ones. Such exercises include squats, bench press, back rows, deadlifts, chin-ups, dips, lunges, and military presses which have been found to increase the levels of this hormone.

Heavy weightlifting and interval training from a young age can do wonders for the body, since one is able to maintain high levels of testosterone in his 20s and 30s, and will have no problem maintaining it later on. Keeping obesity at bay is of critical importance.

Get a relaxing massage now and then to help alleviate stress from tensed muscles including the mind. Take time away from stressful situations or practice the art of either yoga or meditation to control this occurrence. Cortisol is a secretion that the body produces during high levels of stress, thus nuking testosterone levels in the process.

A diet that lacks the nutrient zinc has been found to decrease levels of testosterone, so be sure to stock up on foods rich in this vital element. Supplements unfortunately do not boost testosterone levels beyond what is normal. For a healthy dose of this nutrient, incorporate foods like roast beef (lean), peanuts, wheat germ (toasted), pumpkin seeds (roasted), lamb, or oysters.

Carbohydrates mustn’t take a backseat in one’s diet. Consuming at least the minimum requirement of carbohydrates that the body needs in a day is sufficient. While protein does build muscle mass, it will not help testosterone levels stay elevated. Eating protein in controlled amounts is essential, which is about 16% of your total dietary needs in a day.

Vitamin D has been proven to increase testosterone levels successfully, so even a walk in the sun for five minutes every day can help. Vitamin D supplements can maintain this intake when included in one’s regimen.

Alcohol must be consumed in limited amounts, sticking to three lightly-spiked glasses per sitting. It can kill testosterone levels dramatically while delaying an erection or not getting one at all. Moderation is key when it comes to alcohol.

Increase the intake of cruciferous vegetables, like broccoli, cauliflower, radish, turnip, cabbage, and Brussels sprouts since these foods reduce the level of estrogen.

Monounsaturated fat has been found to increase the levels of testosterone significantly, so stocking up on foods rich in this essential nutrient is beneficial. Nuts are a high source of this kind of good fat, including canola oil, olive oil, and peanut butter.

Testosterone benefits a man’s body in increasing muscle mass and their strength, decreasing body fat levels, improving one’s mood, killing bad cholesterol, and enhancing sexual endurance.

How to Effective Diet

healthyA wholesome diet incorporates maximum amount of nutrients, which can help the body to carry out its functions smoothly. A diet which doesn’t provide nutrition cannot be healthy no matter how tasty it is. In fact, most of the tasty food items that one consumes these days are shallow in terms of nutrients. The diet that we follow should neither result into a body infested with diseases nor an undernourished, anemic one. The food that we consume should provide us with the required amount of energy and make us feel enthusiastic. Depriving the body of calories does not help in the long run. Fasting for a temporary period is okay, only if the body is strong enough to sustain it. There are many such facts related to diet which need to be understood.

Dietary Guidelines

The food we consume affects not only our body, but also the mind. Therefore, the careful selection of the foods that we are going to consume becomes necessary. A person who does not eat carefully is bound to be affected by various types of health problems. According to a popular saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”. Here are some effective diet tips that could help.

  • The foods (carbohydrates) with high glycemic index need to be avoided. These foods produce glucose by breaking down quickly. This glucose directly enters the bloodstream. Insulin is released in excess due to high sugar levels in the bloodstream; the rise in the level of insulin results in fat storage.
  • Drinking plenty of water is recommended for proper functioning of the body system. On an average, one should consume 2.5 liters of water everyday. For people who indulge in rigorous physical activities (sports persons), the water intake should be double of the aforementioned quantity.
  • It is recommended to have minimum amount of liquids during meals. This is because the acids that play an important role in the process of digestion, are diluted by the intake of high amounts of liquids.
  • A hefty breakfast triggers the metabolism action of our body for the day, and packs us with the energy to face the challenges of the day head on. One does not feel the depletion of energy with a breakfast under the belt, even if the lunch timing does vary a bit. This is because the effect of a heavy breakfast would last for a longer time.
  • It is advisable to avoid eating foods that contain high amount of sugar. The food items which contain a high
  • proportion of sugars include chocolates, carbonated drinks, pastries, etc. Calories can be obtained from carbohydrate-rich foods and not necessarily the sugar-filled food products.
  • Consume organic food as much as possible. These foods contain less amounts of preservatives (chemicals), which may have an adverse effect on the smooth functioning of our body systems.
  • Inclusion of fiber in our diet helps in cleansing the digestive system. Undigested food begins to rot if not removed from the intestinal tracts in a timely manner; accumulation of digestive waste (which is not disposed efficiently) is the cause of many health problems.
  • It is necessary to refrain from emotional eating. A person can become habitual to emotional eating in times of depression, and in case of similar problems. This kind of eating habit could lead to an addictive behavior that is harmful for the health of our body.
  • Eating frozen fruits is a practice that many people follow in order to improve the process of metabolism. The logic behind consuming frozen fruit is that our body has to work harder to bring the food at a temperature for proper digestion. The metabolic rate gets increased in the process. Rise in the metabolic rate helps burn greater amount of fats.

A balanced diet helps in satisfying most of the nutritional needs of our body. Most of the time, one follows diet plans without the proper know-how of our body system. Depriving the body of nutrition cannot be termed as ‘dieting’. Understanding the needs of the body with the proper guidance of a medical practitioner, clears most of the misconceptions or doubts about what a healthy diet is. Finally, it is the implementation of a strict and healthy routine of balanced diet that matters.

Diet Coke Ingredients and Nutrition

When it comes to carbonated beverages, Diet Coke has always be the first choice among health-conscious consumers. The sugar content in Diet Coke is nil, making it a better alternative to regular Coke. Its lower calorie count too appears to make it a wiser pick. However, replacing sugar with artificial sweeteners like aspartame has not gone down well with some health experts. The inclusion of chemical preservatives like phosphoric acid and potassium benzoate is also a cause for concern. No wonder the beverage is often referred to as a ‘chemical cocktail’. Let’s put all assumptions to rest, and check out the ingredients of Diet Coke, along with its nutrition and calorie content.


A 330 ml serving of Diet Coke provides around 42 mg of caffeine. The increased alertness after drinking Diet Coke is due to the presence of this caffeine. This is slightly higher when compared to other beverage brands that are available in the same size. For instance, 354 ml Diet Pepsi contains around 32 mg of caffeine. However, in case you are sensitive to caffeine intake, you can always choose the caffeine-free formulation of Diet Coke.


Preservatives are added to protect the beverages from deterioration caused by micro-organisms like bacteria and fungi. In the case of Diet Coke, the preservatives that keep the beverage safe from microbial effects are phosphoric acid, citric acid, and potassium benzoate. However, this phosphoric acid can be damaging to bone health, as it draws out calcium from the bones, eventually making them weak and brittle.

Artificial Sweeteners

Sugar is not added to elicit a ‘sweet’ flavor. The sweet taste of Diet Coke comes from aspartame, an artificial sweetener. Aspartame is so sweet (200 times sweeter than sugar) that infinitesimally tiny amounts is added to emulate the sweetness of sugar. However, it is this addition of aspartame that has courted lot of criticism among health experts. Although approved by the FDA, studies have linked long-term use of aspartame to increased risk of a wide range of medical conditions, including seizures, birth defects, headaches, and gastrointestinal problems.


Nutrition depends on which formulation of Diet Coke you are consuming. The regular Diet Coke is a nutritional failure, as it does not contain any vitamins or minerals. So, having a can of regular Diet Coke is like filling your stomach with empty calories. However, in case you opt for the new formulation, known as ‘Diet Coca-Cola Plus’ or Coca-Cola Light Plus, you won’t be disappointed. This new formulation of Diet Coke launched in 2007 is added with vitamins B3, B12, and C. Another variant of Diet Coke Plus is fortified with different ingredients, namely antioxidants, green tea, and vitamin C.


The calories in Diet Coke are substantially less as compared to regular Coke. For instance, a 150 ml can contains around 0.5 calories (2.092 kilojoules). Whereas, the same amount of regular Coke contains a whopping 63 calories (263.592 kilojoules). This is the reason why it has become so popular among weight watchers.

physically healthy understanding

When they hear someone say, “physically fit,” What do they think about? Today physical fitness has become an important almost essential factor that needs to be incorporated in their daily lives. There are more and more health problems that are due to the lack of physical activity that people don’t seem to make time for. Diabetes, and high blood pressure are on the rise and what is even worse is that children are suffering from these health complications as well. They all know how expensive and costly going to the doctor’s office can be. By being active and eating healthy they will feel better, look better, and will be less likely to have any serious health issues.

Cardio workouts and fitness is also needed to maintain their body in a healthy state. Cardio fitness has to do with overall body composition and endurance. Cardio examples are: running, jogging, swimming, bike riding, and walking. The Department of Human Services determined physically fit involves; flexibility, muscle strength, body composition, and cardiorespiratory fitness.

Body Mass Index (BMI) is used to find out how fit or unfit their body is and what they need to work on to change and avoid any serious health issues down the road.  Body mass is set by the height and weight of a person. On average a healthy weight is between 18.5 and 24.9 body mass, underweight is body mass under 18.5, and larger than 25.0 means overweightness. If they are overweight, their body is at a disadvantage. Determining their BMI does not take into account the muscle or the fact that women in general carry more fat than men, and that women’s metabolism works slower than a man’s, which makes it more difficult for a woman to control and keep their body weight leveled.

A person’s fat is mostly stored around the organs, and under the skin, and fat is piled up in the abdomen, knees, inner thighs (mostly in women), upper arm, and buttocks. Another important factor in physical fitness is cholesterol, that most people suffer from but can be monitored by being physically active and eating healthy. Cholesterol comes from what we eat (meats, dairy, cheese, butter and eggs). When a person has high cholesterol, cholesterol has built up in the arteries and causes them to tighten, your blood pressure increases and their blood flow deteriorates, and they are more vulnerable to having a heart attack or stroke; it is recommended to take no more than 300milligrams of cholesterol a day to avoid heart problems.

There are many ways to keep your body fit and healthy and avoid any health related issues. Aerobic activity will help keep your blood pressure and cholesterol leveled, control their weight and strengthen their muscles. Strength workouts help substitute body fat with muscle. Stretching exercises help with circulation and is also a stress reliever. Exercising 30 minutes out of the day 5 times a week will make them feel good, give them energy, improve their mood, improve their health, and live a longer and healthier life.