What is Testosterone? – How Can I Increase it Naturally

I often hear on the radio commercials about drugs improving the testosterone level. I decided that I really want to find out what is testosterone, why do I need it and how can I increase it naturally. After age 40 the testosterone level gradually decreases so being close to 50 I really can benefit from boosting my testosterone level.

Testosterone is a male hormone but in a smaller amount it also can be found in women. Testosterone affects sexual features and development and it's also affects the brain, bone and muscle mass, fat distribution, the vascular system, energy levels, genital tissues and sexual functioning.

Most of the testosterone is made by the testicles in males and by the ovaries in females and in small amount by the adrenal glands. The pituitary gland controls the level of testosterone in the body. This hormone tells the body to make more testosterone if needed.

You can increase your testosterone level naturally by watching your diet. Limit your carbohydrate intake. A diet high in simple sugars and starches can create your blood levels of cortisol and insulin to spike. These two hormones harm your body's production of testosterone. Eat more fruits and vegetable. Avoid consuming too many saturated fats and completely avoid trans fats. You can find good fats in fish such as salmon, flaxseed oil, nuts, and avocado.  Foods high in fiber are also good such as oatmeal. Don't eat too much estrogen which is often found in poultry.

Every time you ejaculate, you lose nutrients such as vitamins B6, B12 and E, calcium, magnesium, selenium and zinc. You also want to replenish these vitamins and minerals. Taking vitamin C is also important.

Exercise is also important. Whit exercise you can also control your weight. Excess weight will elevate you estrogen level.

Testosterone gets released in your body when you sleep. You need plenty of sleep preferable between seven to nine hours.

If you are not sure about your testosterone level visit your family doctor, a simple blood test will do it. 

Cancer-Fighting Benefits of Broccoli and Other Cruciferous Vegetables

Broccoli, cauliflower, Brussels sprouts, kale, cabbage belongs to this group of vegetables. They are not only healthy because they contain vitamins, minerals and fiber but they also contain phytochemicals such as sulforaphane. Sulforaphane helps the body to activate detoxification enzymes and to prevent cell damage.

Cruciferous vegetables also help to protect against cancer by reducing oxidative stress. Oxidative stress is caused by harmful molecules called oxygen-free radicals.

These vegetables can reduce the risk of colon, lung, prostate, breast and other cancers.

An important thing you should know is that the way you prepare these vegetables matters. An enzyme called myrosinase has to be present to form the anti-inflammatory component sulforaphane. Many people destroy myrosinase by overcooking these vegetables. Steaming it for two to four minutes is the best way to protect the enzyme and the vegetable’s nutrients. Brussels sprouts contain a large amount of this essential enzyme.

The compound found in broccoli and other cruciferous vegetables is one the strongest anti-cancer fighters.

How Stress Can Affect Your Health and Weight

Stress has become a too familiar part of our daily life. Stress is real and a serious threat to your overall health as well as your efforts to lose weight.

Your body is constantly trying to maintain a state of internal stability, called homeostasis. You sweat to cool yourself on a hot day and shiver to stay warm when it's very cold. When your body feels stressed, it struggles to compensate for the real perceived threat that's created the stress.

This response can trigger a complex series of biochemical changes that struggle to bring you back to your pre-stressed state. For example, when you're stressed your body releases various hormones and chemicals including adrenaline, cortisol, and others that shift your body into a flight-or-fight response. These hormones increase your metabolism, your heart rate, respiration, blood pressure, and muscle tension.

If these bodily changes are channeled into a physical activity the stress can be resolved. If, however, the stress is chronic and unresolved part of your life, like a difficult boss or an unhappy relationship, the effects on your body are ongoing and dangerous.

Long-term unresolved stress of the kind that many of us endure daily makes us vulnerable to hypertension, coronary heart disease, osteoporosis, and other disorders. Unresolved stress also has been linked to developing insulin resistance as well as developing the "belly fat" associated with inflammation. Too much cortisol may also contribute to leptin resistance. Leptin is a hormone that is recognized as a "turn off signal" to hunger. Elevated cortisol in conjunction with adrenaline can also encourage your body to hold on to fat especially around the abdomen.

So how do you deal with stress? If you teach yourself to adopt some simple stress-reducing strategies, you really can reduce the physical effects of stress. You need to become stress resistant.

Regular exercise can help you to dissipate unfavorable chemical responses created by stress. Stress reducing techniques practiced daily can be pleasurable in your daily routine.

Proper diet can reduce the inflammation and internal stress of your body.

Foods That Slow Aging and Keep You Healthy

Aging is something you have to accept. There is nothing wrong to be over 40 in fact you could have the best time of your life if you keep your body healthy. Certain foods can make you look and feel young and help you to stay healthy. Of course you need some regular exercise too. Here is a list of foods that you should include in your diet every day.

• Certain vegetables, such as broccoli, cabbage, cauliflower, kale, turnips and Brussels sprouts help the body in fighting toxins and cancer. They contain antioxidants and sulfur, which provide energy and keep your skin healthy. Eat them raw or lightly cooked.
• Nuts are high in calories but you don’t have to eat a whole lot to benefit from them. Nuts are rich in protein, fiber and important minerals such as potassium, iron, zinc and magnesium. They are good for your digestive and immune system and helpful in fight against cancer. Their high Omega-3 fatty acid content keeps your brain and body healthy. They are also good for a healthy skin. There are plenty of nuts to choose from such as almonds, pecans, cashews, walnuts, macadamias, pistachios, Brazil nuts and more.
• Whole Grains such as whole wheat, oats, brown rice, faro, barley and wheat berries are rich in fiber which keeps your digestive system healthy. They also make you feel full a good way to control your appetite. Including whole grains in your diet is a smart way to combat all types of illnesses, such heart disease, colon and breast cancer, diabetes, high blood pressure and stroke.
• The Omega-3 fatty acid from certain fish improves mood and mental capacities. These oils have antioxidants which can attack cells that cause the body to decay. Omega-3s can also fight inflammation in the body. Inflammation can cause many different health complications. Fish oil is also good for the skin preventing dryness and eczema. Salmon and tuna are the most popular with elevated level of Omega-3.
• Avocado is full of monounsaturated fat, which can reduce the bad cholesterol level in the body. It also has a lot of potassium, which fights fluid retention and high blood pressure and the risk of stroke. Avocado also has a high level of vitamin E, which prevents skin aging. Avocado is rich in folate, which can decrease the risk of heart attacks. Avocado with its antioxidants can help your body protect itself from free radicals.
• All black and blue berries, such as blackberries, black currants and black grapes contain antioxidants which protect the body against damage caused by free radicals and aging. Dark berries are also helpful in maintaining good balance, coordination and short term memory. In the pigment of these berries there are phytochemicals which are called flavonoids. Flavonoids have antioxidant, anti-allergic, anti-cancer, anti-inflammatory and anti-viral activities. Red wine contains high levels of flavonoids.

Is Fat Good or Bad?

When we think about weight loss and fats we are sort of confused. We hear many  times that in order to lose weight we have to cut fat completely out of our diet  or limit it to just a small amount. If we follow this we are going exclude healthy fats from our diet too.

We heard about bad fats, trans fats that we shouldn't eat in order to lose weight and stay healthy. Most of us don't have enough information about healthy fats, the good fats we should eat which are essential to our health. A lot of people believe that all fats are bad.

Yes, we need to eat fats to stay healthy. And we also need fats to lose weight which sounds contradictory. Here are some good reasons why we need fats:

• It's hard to believe but fat can help you to lose weigh. Fat is filling, fat will prevent you from overeating and will help you to feel satisfied.
• Essential fats will help you to reduce the risks of cancer, heart disease, Alzheimer's disease, arthritis, fatigue and allergies due to their anti-inflammatory and anti-clotting properties.
• Omega-3 fats help you to reduce the chances of developing depression. Depression is a frequent trigger of overeating. Omega-3 fats have mood enhancing qualities.
• Believe it or not the brain is made up of 60% fat! Fat forms an essential part of your cell structure. Without them your cells will be unable to replenish and you will not be able to function at your peak capacity.
• Fats can influence your blood sugar balance. Balancing your blood sugar level will reduce your cravings and will also prevent mood swings.

As you can see, as long as you are eating the right fats you can still lose weight. You just need to know which fats are which. Some of the best sources to receive healthy fats are flex seeds, pumpkin seeds, hemp seeds, chia seeds, walnuts, avocados, extra virgin olive oil, coconut oil and wild salmon.

The Hidden Source of Fat, Sugar – How to Control It

When you are trying to lose weight you have to carefully watch your diet. There some ingredients in your food you should avoid, like sodium, fats, cholesterol and very importantly sugar. If seems that sugar is a healthy food, because it has zero fat, provides your body with instant energy and makes food taste good. The truth is that sugar can make you fat.

Sugar is the main ingredient of many food products and drinks. Sugar is disguised as carbohydrates. Some of these products are rice, bread, pasta, milk and even beer. When you ear these foods your body will digest the sugar into your bloodstream in the form of glucose. One slice of bread has the same amount of glucose as 4 tablespoon sugar. The more sugar you eat the longer your body wants to store fat.

Researchers has found that by keeping your blood glucose level low will help decrease your risk of cancer, heart disease and diabetes. If you follow some simple tips you can decrease your health risk and you can lose some fat.

• Although granola bars are popular you should read the label and find the health bars with the least amount of sugar.
• Use vinaigrette on your salad. The acid in the vinegar helps to break down the glucose in your food. Vinegar can cut your glucose level by 23%. So put some extra pickles on your salad or sandwich.
• Eat caffeine friendly foods. Caffeine has been known to increase the rate your body burns up fat. So if you really need your favorite cup of coffee in the morning drink it, but skip the bagel and doughnuts and eat some eggs and fruits for breakfast.

What are Fat Soluble Vitamins and Why do We Need Them?

Fat soluble vitamins, vitamins A, D, E and K dissolve in fat and absorbed from the small intestines. Fat soluble vitamins are stored in the liver and fatty tissues. These vitamins stored for a long period of time unlike water soluble vitamins such vitamins B-complex and C.

Taking too much fat soluble vitamins can pose a risk for toxicity. With a well-balanced diet you don’t need these vitamin supplements. Your body only needs a small amount of these vitamins.

Vitamin A

·         Helps to form skin and mucus membranes and keep them healthy, increase the resistance to infections, essential for night vision, promotes bones and tooth development and it may protect against cancer;

·         Good sources are dairy products, fish, liver and fruit and vegetables such as apricot, carrots, pumpkin, dark green leafy vegetables ;

Vitamin D

• Promotes hardening of bones and teeth, increases the absorption of calcium;
• Primary sources are milk and other dairy products, fish such as herring, salmon and sardines, cod liver oil; We also obtain vitamin D through our skin from sunlight;

Vitamin E

• Protects vitamins A and C and fatty acids, prevents damage to cell membranes, antioxidant;
• Good sources are vegetable oil, margarine, butter, green and leafy vegetables, wheat germ, whole grain products, nuts, egg yolk, liver;

Vitamin K

• Helps blood to clot;
• Good sources are dark green leafy vegetables, liver and also made by bacteria in the intestine;

Eating well-balanced diet will not lead to toxicity.

My Doctor Told Me That I Have Pre Type 2 Diabetes

I am 47 years old now and a few months ago my doctor told me after going through my blood test result that my blood sugar level is higher than normal. He also said if I don’t make changes in my lifestyle I could develop type 2 diabetes.

Until than I didn’t know much about diabetes. I heard about type 1 and type 2 diabetes but I wasn’t sure about the difference. I wasn’t sure what should I do and I didn’t know that diabetes is a lifelong condition which means that there is no cure at this time.

I went on the Internet and I found out that about 10.7% of people of age 20 and older have diabetes and 57 million people have pre-diabetes. It turned out that I belong to the pre-diabetes group.

I found out that diabetes is the seventh leading cause of death in the United States. Uncontrolled diabetes can result in heart disease, strokes, high blood pressure, blindness, kidney disease, nervous system disease and amputation.

What my doctor was trying to tell me is that my Fasting Plasma (blood) Glucose level was over 100 mg/dl, the normal range is 70-100 mg/dl. This is because my body doesn’t make enough insulin (type 1 diabetes when the body doesn’t make any insulin) and my liver makes too much sugar.

My doctor suggested participating in a Diabetes Self-Management Program presented by Achieving Better Control Inc. My Aetna health insurance plan covered this program 100%. This was a three day program in a small group of 10 people. We learnt everything about diabetes. The program also explained why a low-carb diet is so important with regular exercise. Vitamin D may also help managing diabetes.

Three month later my blood sugar level went down and I also lost 9 pounds.

Why Do We Need Vitamin D

If we would eat healthy diet we would have all the necessary vitamins and minerals in our daily food intake. Unfortunately this is not true for most of us and we have to take supplements. Before you take any vitamin and mineral supplement it's a good idea to consult your doctor. Too high doses may cause problems for certain vitamins and minerals,  especially if you take medications.

One of the most important vitamins is vitamin D. You don't have to worry about taking vitamin D supplements if you spend at least 15 minutes in the sun a few times a week. It should provide you with all the necessary vitamin D you need. If you don't have time to go to the sun or have other reasons you could include it your diet. Egg yolk, saltwater fish, liver and fortified milk are also good sources of this vitamin.

Vitamin D is important in all ages. It may protect against heart disease, different forms of cancer, diabetes and autoimmune diseases. Vitamin D is also helps the body to absorb calcium. If you take calcium get the one which comes with vitamin D.

Low levels of vitamin D may cause memory and attention problems and may increase the risk of Parkinson's disease. Studies also found that higher level of vitamin D help people to stay active longer.

Do You Want to Eat Healthy? - Pay Cash for Your Grocery

It's very interesting that people who use their credit cards in the grocery store tend to buy more unhealthy food. When you use your credit card you don't have to worry about how much you spend. On the other hand if you pay with cash most likely you will make better choices and you have to stay within your budget too. It's also a good idea to make a list before you go grocery shopping and stick to the list. Buy making a list and going to the same grocery store every week you will learn how to stay within your budget and you won't have any surprises at the check out. Going to the same grocery store will also help you to find what you need faster and you will less likely grab what you don't really need. If you use your credit card for grocery shopping make sure that you pay off the balance each months, otherwise your shopping experience can get very expensive. Cash back bonus programs from credit card companies can be very tempting to use credit cards instead of cash.