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.

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.