Detox and Debloat With This Simple 2-Ingredient Tea

Meet your new favorite tea pairing, peppermint and ginger, which kills two birds with one drink. Each natural ingredient is great for its own reasons, but put them together and you've got yourself a debloating and detoxifying combination. Peppermint is known to support digestion by relaxing the gastrointestinal tract and relieving constipation. It also has a soothing effect and can even curb cravings and appetite.

On the other hand, ginger can help eliminate free radicals from the body while also acting as a digestive aid in addition to other health benefits.
To make ginger-peppermint tea at home, try this simple recipe below!

Related:

Sip These Teas to Soothe Your Stomach, Lose Weight, and Get Clear Skin

Ingredients (For 1 Cup)

1 teaspoon loose-leaf peppermint tea (or one sachet of peppermint herbal tea)
1 teaspoon freshly grated ginger root
Optional: 1 teaspoon honey

Instructions Pack a tea ball or any kind of infuser with peppermint leaves and ginger, and steep in hot water for three to five minutes, depending on desired strength. If you're using a peppermint tea bag instead of an infuser, follow the same instructions and add fresh ginger to your cup. Feel free to remove the ginger pieces after brewing.

What is the best way to keep yourself fit at an age of 35?

Always remember age is only a number, "Live free, Live Young". If you are fit, nobody can determine your age. Though ways of keeping yourself fit changes with age as your body start reacting differently to various exercises.

First rule to keep yourself fit is to find time for your body. My personal logic is "if you can't dedicate 1 hour daily to your own body, what can you expect from your body except illness".

Ways of keeping yourself fit:

1. Hit the gym in the morning. Age is no bar to give a visit to gym, beside cardio exercises give some time for weight training as well. Mix of cardio and weight training is the best way to reduce body fat and keep weight under check.
2. Morning Walk/Jog: Daily morning walk of 30 mins/day and you can see the difference in 2 months. This is foremost the easy exercise which doesn't require any equipment and you will also develop a good habit of waking early in the morning.
3. Dump the escalators and always take the stairs
4. Always park your car in the farthest place in the parking to give yourself some walk before and after the office timings
5. Stretching exercises at your desk every 1 hour
6. Avoid coffee and tea and go for green tea
7. Avoid junk food or limit it to bare minimum
8. Eat breakfast as King, lunch as prince and dinner as beggar
9. Take regular sleep of 6-8 hours

Building strength and flexibility in your body are two of the main forms of exercise according the the University of Maryland Medical Center. When you include weightlifting and resistance training to build strength in your regular workout program, the muscles in your body will get stronger, and your bones will be healthier. Strength training can build muscle and bone density at every age. Easy muscle building exercises include push-ups, pull-ups and lifting weights. Flexibility helps you move better and have less joint pain. Stretching your muscles will help prevent cramping and getting hurt.

What are some biceps exercises without weights?

Chin ups and pull ups. On anything. If you have a sturdy table or a relatively tall bed, you can do this. Go to the park when all the kids are in school or in the evening and do pull ups and chins on the monkey bars. Or the ladder on a slide. Usually there is a crossmember above the opening on the slide as well. You want to have fun while doing him ups? Sit down and do them until failure and you have to let go, sliding down the slide.

Under the table or a bench or your bed may be unsafe without the proper planning and attention to your surroundings. Grab the edge of the table (again, only if you KNOW you have a sturdy one), palms down, then lower yourself under the table. However comfortable, hang yourself from the table, body extended like you're laying down. Now pull yourself up. Slowly lower yourself back to the zero position, then repeat. Or don't do this at all, because it's not too bright. Hypothetically, of course.

Fill up a bag with the heaviest things that you can collectively curl with one arm, 5–7 times. Curl the bag 5–7 times. Backpack, grocery sack, purse. As long as you can hold it and not injure yourself, you'll be fine.

Or save up and buy your first pull up bar or some dumbells with adjustable/removable weight plates. But the key is to do pull ups and chin ups on anything reachable that won't break or get you arrested.

Pro tip is to get a focus going on your biceps only. Actively think about only using your biceps to move you. Go slowly, methodically. You'll make quick progress that way.

Even without access to any weights you can still train your arms and biceps. You will need to focus on using bodyweight exercises of course.

Still I’d advise you preparing some home-made weights. You can use bottles filled with sand or water. On my last vacation I used my duffel bag to get some bicep curls done. It cannot compare to a dumbbell but still gets the job done. After all it is better than no exercise at all.

Additionally you can also use resistance bands.

Hands-down the best exercise you can do for your biceps without using any weights is the Chin-ups.

Inverted body rows can also effectively train the biceps. Make sure you are grabbing the bar the same way you do it when performing the chin-ups.

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How do physical and mental health impact each other?

Self-care is important in all areas.

Mind and body are clearly connected. Think about what happens if you get the flu. This is a very serious illness, there is a fever usually, we are “down for the count,” for several days if not a week and we are so tired that we can barely move or think, we need to sleep for days and nights prior to feeling better.

Self-care of the flu would be rest, fluids, try to eat what you can tolerate, like chicken broth and tea. Our body repairs itself when it sleeps, so when we are very sick or we have done too much physical exertion our bodies will need “extra rest,” (*note, you can’t bank rest…sorry…wish ya could).

Now, what happens if you try to work, go to school, or even mow a lawn while you are this ill? Besides possibly pass out; you could have many unintended consequences—you could pass the germs to another person, which could even be fatal. You could get yourself so sick that your attempt to go to work and be productive ends you up in a hospital for extended care; which had the impact of now taking you out of work for even LONGER if you had stayed home in the first place. Notice how if you had done the self-care necessary in the beginning, you avoid all those unintended consequences (i’m fairly guilty of working while sick, bad habit, I should stop that).

This is a similar issue when we have mental health concerns. If you are clinically depressed, your self-care would not be to lay in bed and withdrawal and do nothing (though that is what your brain will tell you to do; don’t listen, it’s lying to you). Self-care would be to take your medication as prescribed (if you have it); attend your therapy appointments with a licensed clinician, and follow the treatment plan that you agree on. It would require you to likely get up and do chores a little a day, even though it physically might feel painful to do so initially. The benefit of that would be that your depressive episode is likely to not be as severe or last as long. However, if you don’t take care of yourself you might become so depressed you no longer go to work, school, or participate with your family. It could worsen to the point you stop eating and you require psychiatric hospitalization to recover.

Since we don’t live life in a vacuum, we can have several stressors going on at the same time and physical issues. To create a balanced life is to be able to be effective in one’s goals and activities. Good quality sleep, taking care of your physical ails or other needs (e.g. taking needed medications or taking care of a wound so it doesn’t get infected), exercise, eating healthy and getting all important vitamins and minerals are ways to take care of your body. Practicing “mindfulness” is a way to take care of your psychological well being, it is the intentional act of paying attention essentially (e.g. your physical needs, your emotional needs, noticing urges, practicing making decisions based in a balance of reason and emotion, etc.). All of these things will help you to stay healthy both physically and emotionally so that when life stressors come up (and they will ALWAYS come up) you have the “mental fortitude” to face them as well as the physical. If you only worked out one muscle, you’d only have one strong muscle…it’s best to work out ALL the muscles so you can be strong everywhere.

What are the benefits of drinking coffee?

Coffee often gets a bad rap, based on everything ranging from its caffeine content to the stains it leaves on your teeth. But the truth is that the benefits to this beverage far outweigh many of the perceived negatives associated with it. What’s often overlooked is the fact that coffee is so much more than just caffeine.
In its original form, it’s a whole food that contains a plethora of beneficial nutrients and antioxidants. The key is knowing where to find high-quality coffee and how to avoid losing any of its health benefits by decreasing its nutrient content or adding harmful substances, like artificial ingredients.
But here are a few reasons you should seek out delicious roasts no matter what part of the world you live in.


1. Drinking coffee helps you burn more calories.
In one Spanish study, athletes who drank the equivalent of 12 ounces of coffee before working out burned roughly 15% more calories for as much as three hours after exercising. Even if you don’t work out, drinking coffee has also been proven to boost your metabolism by 10 to 20%, for those who drink one to two cups per day.


2. Coffee improves your circulation.
Drinking a five ounce cup of coffee has been proven to cause a 30% boost in capillary blood flow, according to a Japanese study. This level of increased blood circulation results in better oxygenation of your body’s tissues which has a number of benefits, such as improved performance in physical activities.


3. Coffee may have a pain-reducing effect.
Research from the University of Illinois determined that two to three cups of coffee can decrease participants’ perceived level of pain, in this case following a workout. These findings were repeated in a University of Georgia study where participants reported a 48% decrease in muscle soreness, vs. 30% and 25% with naproxen and aspirin, respectively.


4. Drinking coffee can also improve your endurance.
Not only can coffee decrease your perceived level of pain during physical exertion, it can also decrease your perceived level of exertion. By reducing the amount of energy you feel you’re expending (by more than 5%), your exercise actually feels easier. As a result, drinking coffee before working out can improve exercise performance by more than 11%, since you feel like you’re exerting less energy.


5. Coffee helps preserve your muscle tissue.
When you drink coffee, your brain releases a substance called Brain-Derived Neurotrophic Factor (BDNF), which supports the powerhouse of your muscles. Without this essential factor, muscles are more likely to experience atrophy. Essentially, the caffeine in coffee helps stave off age-related strength loss, which can also reduce your risk of injuries.


6. Coffee makes you smarter.
In addition to the important chemicals coffee causes your brain to create, it’s also useful in blocking others, since as the inhibitory neurotransmitter Adenosine. This allows for the increase of other neurotransmitters like norepinephrine and dopamine, which improve the firing of your brain’s neurons. What results is an improvement in various areas of brain function, such as reaction times, vigilance, and general cognitive function.


7. It also improves your memory.
Another important brain function supported by coffee consumption, so important it’s worth mentioning separately, is enhanced memory. Drinking two eight-ounce cups of coffee per day has been proven to improve long-term memory.


8. Coffee lowers your risk for depression.
Coffee has also been linked to a lower rate of depression, especially in women. Those who consume as many as four eight-ounce cups per day have been found to lower their depression risk by as much as 20%. This lowered risk is due to the fact that coffee also has an impact on the production of brain chemicals like serotonin and dopamine.


9. Coffee can reduce your risk of some cancers.
So far, coffee has been linked to a lowered risk for both liver and colorectal cancer, the world’s third and fourth most common. Coffee drinkers appear to be at a 40% lower risk for liver cancer and a 15% lower risk of colorectal cancer if they drink four to five cups per day. Links have also been found between coffee drinkers and a lower risk of basal cell carcinoma, a type of skin cancer.


10. Coffee does NOT cause heart disease and may, in fact, reduce your risk.
Studies over the years have claimed that consuming caffeine can increase your blood pressure. While this is true, the effect has been determined to be quite small and generally only present in those who don’t drink coffee regularly. Studies have not supported the idea that coffee increases the risk of heart disease, and in fact there’s evidence that it can reduce the risk in some individuals, particularly in women. Coffee drinkers are also at a 20 percent lower risk of stroke.


11. Coffee also protects your liver.
In addition to preventing cancer of the liver, coffee has also been shown to prevent other common diseases affecting the liver, such as hepatitis and fatty liver disease. Coffee can also protect against cirrhosis of the liver, where the organ is majorly damaged by scar tissue, by as much as an 80% lower risk in people who drink four or more cups each day.


12. Coffee helps to combat gout.
Gout is a condition caused by an increase in uric acid in the blood. Drinking six cups of coffee lowered the risk of gout in men by a whopping 59%.


13. Drinking coffee can lower your risk of type 2 Diabetes.
Type 2 Diabetes is an affliction that currently affects around 300 million people across the world. And coffee drinkers have the ability to reduce their risk with every cup of coffee they drink. Results from various studies seem to indicate around a 7% reduction in risk for every cup consumed, with the heaviest coffee drinkers lowering the risk by as much as 67%.


14. Coffee makes you feel less tired.
This benefit seems pretty obvious. It’s the reason many people turn to their morning cup of joe. And there’s no doubt coffee can give you that extra boost you need, especially when you’ve had insufficient sleep. This is due to the caffeine which acts as a stimulant that helps you feel more alert and focused. It also gives you a boost in energy and helps you keep going when you’re low on stamina.


15. Coffee can lower your risk of Alzheimer’s.
Studies at both the University of Miami and the University of South Florida have found a proven link between coffee consumption and a reduced risk in dementia, of which Alzheimer’s is one type. In fact, those who consumed around three cups each day were also 65% less likely to develop Alzheimer’s. Coffee drinkers also have a lower risk, around 32 to 60%, of developing Parkinson’s disease, another top neurodegenerative disease.


16. Drinking coffee may help you live longer.
While it’s uncertain in exactly what ways drinking coffee lowers your risk of death, there definitely seems to be a correlation. Research performed by the National Cancer Institute (NCI) determined that people who drink three or more cups each day are at a 10% lower risk of death. Perhaps the most important ramification of this study is that drinking coffee does not seem to adversely affect your health, as earlier research seemed to indicate.

What are the health benefits of drinking coconut water?

Coconut water, a clear, sweet and sterile liquid found in young green coconuts is cholesterol free and packed with electrolytes (sodium and potassium) so it amazing hydration for your body during summer heats or after workout.
The best option is to buy a tender green coconut in a local market or on the beach. If you don’t live in a tropical country you can buy a packaged coconut water in a store. Just check the nutrition label of the product and choose the one with no added sugar and artificial flavors.
Coconut water can be served plain or with couple ice cubes and slice of lime, leaf of mint or fresh pineapple juice in it for a different flavor. It’s also delicious in smoothies.

Coconuts contain significant amount of fat in form of medium chain saturated fatty acid called MCTs, in particular lauric acid which has antibacterial properties that can destroy bacteria, viruses and fungi. Unlike most trans fats MCTs are rapidly metabolized in the liver, immediately used as an energy and less likely to be stored as a fat. Recent research shown that coconut oil may help you to promote weight maintenance without raising cholesterol levels. Despite these benefits a healthier form of fat is till a fat so they should be consume in moderation. Coconuts also contain manganese, iron, phosphorus and zinc.

What are the health benefits of turmeric?

Turmeric is dubbed as a superfood for its numerous benefits, but these benefits are not just hype or false claims. Turmeric is a good alternative to conventional drugs. More importantly, the study states that turmeric has a number of notable therapeutic properties and it elicits favorable effects in various body systems.

In fact, here are some turmeric evidence-based benefits:

· Turmeric helps control inflammation. A large number of health conditions including cancer, diabetes, and heart disease are triggered by inflammation. Curcumin, the active compound in turmeric, helps control inflammation at the molecular level and inhibits molecules that go to the core of cells that significantly influence inflammation.

· Curcumin helps alleviate symptoms of arthritis. An alleviation of the symptoms of arthritis, especially joint swelling, walking stiffness, and joint pain, with the intake of curcumin is attributed to its anti-inflammatory properties. In addition, curcumin also has pain-reducing effects.

· Turmeric is effective against stomach problems. From a simple indigestion to occasional stomach pain to irritable bowel syndrome to inflammatory bowel disease, turmeric’s anti-inflammatory compounds and antioxidants combined with its numerous vitamins and minerals relieve stomach problems as seen in this review of human studies.

· It is a good painkiller. As an alternative to prescription painkillers, turmeric’s anti-nociceptive effect is a valuable property for treating different kinds of pains. Turmeric interacts with the endogenous opioid system, the body’s natural pain reliever, thereby eliciting relief from pain. In a published study in the European Journal of Pharmacology, the opioid system in diabetic rats were naturally activated by curcumin.

· Curcumin lowers risks of heart diseases, helps in the prevention of Alzheimer’s disease and other degenerative conditions, and helps to prevent cancer. Numerous studies have shown promising results as to turmeric’s effectiveness in lowering risks of various health conditions and preventing its onset mainly due to its antioxidant properties. Besides inhibiting free radicals, curcumin was also seen to accelerate the body’s production of antioxidants.

There are other more uses of turmeric that warrants further research and clinical trials. This natural food ingredient has shown promise in the treatment of depression, age-related chronic conditions, prevents blood clots, diabetes, regulates cholesterol levels, etc.

What are the health benefits of garlic?

Intensely aromatic and flavorful, garlic is used in virtually every cuisine in the world. When eaten raw, it has a powerful, pungent flavor to match the truly mighty garlic benefits. Garlic is particularly high in certain sulfur compounds that are believed to be responsible for its scent and taste, as well as its very positive effects on human health. Garlic benefits rank only second to turmeric benefits in the amount of research backing this superfood.

Eating garlic regularly is not only good for us; it has been linked to reducing or even helping to prevent four of the major causes of death worldwide, including heart disease, stroke, cancer and infections.

1. Garlic for Heart Disease

According to the Centers for Disease Control and Prevention, heart disease is the No. 1 killer in the United States, followed by cancer. Garlic has been widely recognized as both a preventative agent and treatment of many cardiovascular and metabolic diseases, including atherosclerosis, hyperlipidemia, thrombosis, hypertension and diabetes. A scientific review of experimental and clinical studies of garlic benefits found that, overall, garlic consumption has significant cardioprotective effects in both animal and human studies.

2. Garlic for Cancer

Allium vegetables, especially garlic and onions, and their bioactive sulfur compounds are believed to have effects at each stage of cancer formation and affect many biological processes that modify cancer risk.

In the words of the NIH National Cancer Institute, “Several population studies show an association between increased intake of garlic and reduced risk of certain cancers, including cancers of the stomach, colon, esophagus, pancreas, and breast.” It also includes an answer to a very key question: How can garlic act to prevent cancer? The National Cancer Institute explains that “protective effects from garlic may arise from its antibacterial properties or from its ability to block the formation of cancer-causing substances, halt the activation of cancer-causing substances, enhance DNA repair, reduce cell proliferation, or induce cell death.”

3. Garlic for High Blood Pressure

An interesting phenomenon of garlic is that has been shown to help control high blood pressure. One study looked at the effect of aged garlic extract as an adjunct treatment for people already taking antihypertensive medication yet still having uncontrolled hypertension. Garlic showed itself to be highly effective once again. The study, published in the scientific journal Maturitas, evaluated 50 people with “uncontrollable” blood pressure. It was uncovered that simply taking four capsules of aged garlic extract (960 milligrams) daily for three months caused blood pressure to drop by an average of 10 points.

4. Garlic for Colds and Infections

Experiments have shown that garlic (or specific chemical compounds like allicin found in garlic) is highly effective at killing countless microorganisms responsible for some of the most common and rarest infections, including the common cold. Garlic actually might help prevent colds as well as other infections.

5. Garlic for Male and Female Hair Loss (Alopecia)

A clinical trial was conducted to test what a survey has shown to be a growing practice in Turkey: using garlic to treat baldness. Mazandaran University of Medical Sciences researchers from Iran tested how garlic gel applied on the scalp twice a day for three months could affect people taking corticosteroids for alopecia. Alopecia is a common autoimmune skin disease, causing hair loss on the scalp, face and sometimes on other areas of the body. Different treatments are currently available, but no cure is yet known.

6. Garlic for Alzheimer’s Disease and Dementia

Alzheimer’s disease is a form of dementia that can rob people of the ability to think clearly, perform everyday tasks and, ultimately, remember who they even are. Garlic contains antioxidants that can support the body’s protective mechanisms against oxidative damage that can contribute to these cognitive illnesses.

When it comes to Alzheimer’s patients, β-amyloid peptide plaques are commonly observed in the central nervous system, and these plaque deposits result in the production of reactive oxygen species and neuronal (cells in the nervous system) damage.

7. Garlic for Diabetes

Garlic has shown its ability to help diabetics as well. Eating garlic has been shown to help regulate blood sugar levels, potentially stop or decrease the effects of some diabetes complications, as well as fight infections, reduce LDL cholesterol and encourage circulation.

A study of diabetic rats showed that garlic may be very helpful at improving the overall health of diabetics, including the mitigation of common diabetic complications like atherosclerosis and nephropathy.

 

How do I control diabetes in natural way?

Diabetes is a disease characterized by abnormally high blood sugar. It happens when body produces less insulin which converts blood sugar into energy. Due to the reduced ability to convert blood sugar into energy, level of blood sugar increases and this condition is known as Diabetes and it is very common in India.

If Diabetes is not properly controlled, it can lead to complications like heart disease, kidney disease, and nerve damage.

Treatment often includes medications and insulin injections, but many people are also interested in natural home remedies for diabetes that can help lower blood sugar.

1. CINNAMON (DALCHINI)Cinnamon is a popular spice with many health benefits. Cinnamon can help lower blood sugar and fight diabetes. It is also known to be a superfood that is very high in calcium (yet is not a dairy product), high in fiber, iron, and manganese. It is inexpensive, has no side effects, and has a host of health benefits. As little as a half teaspoon of cinnamon powder daily can have positive effects on blood sugar levels, digestion, immunity and more. However, stronger doses are also extremely beneficial for improving heart disease risk and cutting your risk of diabetes, cancer and other diseases. You can use Cinnamon in your daily or can use it in powder form with warm water.

2. JAMUN

Jamun is an important summer fruit, associated with many health and medicinal benefits. Diabetic patients can consume Jamun fruit daily to control their sugar levels, which certainly helps to enhance the insulin activity and sensitivity. In addition, seeds powder can be taken as an adjuvant both for type II diabetes, insulin dependent or non-insulin dependent. You can eat Jamun as a fruit or juice or can us jamun seeds power in your smoothies.

3. VITAMIN C

Vitamin C reduces the risk of diabetes. It also helps diabetics in reducing stress and anxiety and stopping the damage to blood vessels by diabetes. lemons, limes, oranges, grapefruits, leafy greens etc are a good source of vitamin C. Adding fresh lemon juice to hot tea may help. Vitamin C has other health benefits as well. It’s involved in many bodies and immune system functions, including the formation of collagen, absorption of iron, the immune system, wound healing, and the maintenance of cartilage, bones, and teeth. As diabetic patients have decreased levels of antioxidants, their body cells may die at a faster rate and they need powerful antioxidants like Vitamin C. You can get your daily intake of Vitamin C from fruits/vegetables or you can take some high-quality Vitamin C supplement.

Remove These Foods to Reverse Diabetes Naturally

Certain foods negatively affect your blood sugar levels, cause inflammation and trigger immune responses. To reverse diabetes naturally, the first step is to remove these foods from your diet:

• Refined sugar: Refined sugar rapidly spikes blood glucose, and soda, fruit juice and other sugary beverages are the worst culprits. These forms of sugar enter the bloodstream rapidly and can cause extreme elevations in blood glucose. (7) Even though natural sweeteners like raw honey and maple syrup are better options, they can still affect blood sugar levels, so only use these foods on occasion. Your best option is to switch to stevia, a natural sweetener that won’t have as much of an impact.
• Grains: Grains, especially gluten-containing grains like wheat, contain large amounts of carbohydrates that are broken down into sugar within only a few minutes of consumption. Gluten can cause intestinal inflammation, which affects hormones like cortisol and leptin, and can lead to spikes in blood sugar. I recommend removing all grains from your diet for 90 days as your body adjusts to this healing program. Then you can try bringing sprouted ancient grains back into your diet in small amounts.
• Conventional cow’s milk: Conventional cow’s milk and dairy products should be eliminated, especially for people with type 1 diabetes. Dairy can be a fantastic food for balancing blood sugar if it comes from goat’s, sheep or A2 cows. But stay away from all other forms of dairy because the A1 casein produced by conventional cows will harm the body and trigger an immune response similar to gluten. When buying dairy, only purchase raw and organic products from pasture-raised animals.
• Alcohol: Alcohol can dangerously increase blood sugar and lead to liver toxicity. Research published in Annals of Internal Medicine found that there was a 43 percent increased incidence of diabetes associated with heavy consumption of alcohol, which is defined as three or more drinks per day. (8) Beer and sweet liquors are especially high in carbohydrates and should be avoided.
• GMO foods: GMO corn, soy and canola have been linked to kidney and liver disease and may promote diabetes. I suggest removing all GMO foods and all packaged foods from your diet. Opt for products that are labeled organic or GMO-free.
• Hydrogenated oils: Remove hydrogenated, rancid oils from your diet, including vegetable oil, soybean oil, cottonseed oil and canola oil. Because these oils are processed, treated at very high temperatures, and combined with bleaching agents and artificial dyes, consuming them has been linked to many health concerns, including diabetes.

Testosterone boosting foods

The following foods are show to increase testosterone and/or contain testosterone boosting substances

Vegetables

- Broccoli
- White bottom mushrooms
- Spinach
- Potatoes
- Onions
- Garlic

Fruits

- Dark berries
- Pineapple
- Bananas
- Pomegranates
- Avocados
- Raisins

Nuts & Seeds
- Macadamia nuts
- Brazil nuts
- Pumpkin seeds

Oils
- Coconut oil
- Argan oil
- Grass-fed butter
- Olive oil
- Red palm oil

Animal products
- Grass-fed beef
- Bacon
- Oysters
- Salmon
- Eggs
- Gelatin
- Blue cheese

Add-ins
- Black pepper
- Himalayan salt
- Ginger
- Cinnamon
- Raw cacao
- Red pepper (chili’s)

Foods to avoid
- Soy
- Alcohol
- Trans fat
- Flaxseeds
- Licorice
- Mint
- Green tea
- High PUFA vegetable oils

What is Testosterone ?

Testosterone is main male hormone. Male tentacles produce the testosterone hormone. Its associate with mainly male muscle mass and sex power. In short testosterone is the primary reason behind what makes a man pure man. Although women ovaries produce the testosterone hormone but is very less quantity.

Primary function of Testosterone in male body

* muscle size and strength

* bone mass

* sex drive

* maintain healthy weight

* body hair

Real fact about Testosterone and secrete of men physics

So fact is that if we (men) have low testosterone level , it's doesn't matter how much hard work we put in the gym, What types food or supplements we are having, we can't build muscle. On the other hand the men who have high testosterone level in the body he will have a good physic and more physical strength (And sure more sex power also, but this post is only about fitness perspective so I am neglecting that topic ) In short testosterone is the main muscle building hormones.

Another major problem that can cause by low testosterone in the male body are

1. Hair fall
2. Depression
3. Male boobs When testosterone decrease female hormone estrogen increase , So male body start showing female quality
4. physical weakness
5. Decrease bone mass
6. Increase body fat
   
   

How much testosterone we need ?

Whole bodybuilding & fitness industry move around this word testosterone. There are thousands industry around the world who earning million dollar by selling only testosterone boosting product. For those who don't know the meaning of steroid is nothing but an artificial testosterone boosting product. Steroid open secrete reality of bodybuilding world.

Testosterone levels are at best during early childhood. The first physical sign of testosterone is when a boy's voice changes, masculine facial structure, broaden shoulder. But men get older their testosterone level keep declining. Its is at peak at the age of 17-18 year about 300-1200 ng/dl . and after 19+ it decrease (240-950 ng/dl). And finally after age of 30 it is start decreasing by 1% every year.

How bodybuilders increase testosterone ?

We understand the important of testosterone, Now goal is to increase the testosterone level to increase the male quality. But how? first let understand how body builder increase their testosterone level.

All professional body builder use steroid to increase their testosterone level. Its called anabolic steroid. Its must for bodybuilder but no doubt there are lots of side effect if proper method is not followed . Mainly when body receive artificial testosterone from outside body's natural testosterone building capacity hampered. So there is a system to what to do before and after using steroid.

But is there any way for a common human being to increase their testosterone level naturally.

Answer is yes

Why testosterone production reduce?

There are several bad habit what is the cause of decrease testosterone production in men body

1. Lake of proper sleep

Our body produce testosterone while we sleep. So less sleep means low testosterone.

2. Stress

Stress increase stress hormone cortisol levels which block testosterone production.

3. Junk food

Junk food means unhealthy fats. But our body need healthy fat to produce testosterone not fat comes from junk food.

4. Excess of smoking and drinking

This is the famous cause behind low testosterone production.

So in order to increase testosterone we need to to maintain a healthy life style

How to increase testosterone ?

1. Eat enough healthy fat...

olive oil, almond, peanut butter, dark chocolate, cheese, eggs yolk.

2. Don't avoids cholesterol totally

Testosterone is derived from cholesterol, so it should come as no surprise that if our diet is lacking in cholesterol, also more than likely shortchanging our self when it comes to the muscle-building hormone.

3. Consume zinc and vitamin d rich food

Eggs yolk, black beans, fish. red meet,

4. Healthy life style

avoid junk food, less smoking and Alcohol

So men will be no longer men if there is a deficiency of testosterone in the body. We should became aware of our testosterone level.

5. Exercise

High intensity workout such as heavy lifting increase testosterone level.

6. Yoga

yoga can help to increase testosterone level

High estrogen in men - Good or Bad?

Your body’s hormones are like a seesaw. When they’re perfectly balanced, your body works as it should. But when they’re unbalanced, you may begin experiencing problems.

Estrogen is known as the “female” hormone. Testosterone is known as the “male” hormone. Although each hormone is identified with a specific sex, both are found in women and men. On average, women have higher levels of estrogen and men have more testosterone.

Symptoms of high estrogen in men

Although it’s called the female hormone, a man’s body also makes estrogen. A healthy balance of estrogen and testosterone is important for sexual growth and development. When these hormones become imbalanced, your sexual development and function may be affected.

Symptoms of high estrogen in men include:

• Infertility. Estrogen is partly responsible for creating healthy sperm. When estrogen levels are high, sperm levels may fall and lead to fertility issues.
  
• Gynecomastia. Estrogen may stimulate breast tissue growth. Men with too much estrogen may develop gynecomastia, a condition which leads to larger breasts.
  
• Erectile dysfunction (ED). Men with high levels of estrogen may have difficulty getting or maintaining an erection. 

Diagnosing high estrogen

If your doctor suspects that you might have high estrogen, they’ll likely order a blood test to check your hormone levels. A trained professional will collect a sample of your blood to be tested in a laboratory. The results will indicate if your estrogen levels are too low or too high. Blood estrogen levels are measured in pictograms per milliliter (pg/mL).

There are three types of estrogen: estradiol, estriol, and estrone. Estradiol is the primary female sex hormone. Estriol and estrone are minor female sex hormones. Estriol is nearly undetectable in women who aren’t pregnant. 

Treatment for high estrogen

To manage high estrogen or estrogen dominance, your doctor might prescribe medications, recommend surgery, or encourage you to adjust your diet.

Medication

If you develop high estrogen while undergoing hormone therapy, your doctor might change your hormone therapy plan. This might help your body achieve a healthier hormone balance.

If you have a type of cancer that’s sensitive to estrogen, high estrogen levels can make the cancer worse. Your doctor might prescribe medications to block cancer cells from binding to estrogen. For example, they might prescribe tamoxifen.

Alternatively, they might prescribe an aromatase inhibitor. This type of medication stops the enzyme aromatase from converting androgens into estrogen. This class of drug includes:

• anastrozole (Arimidex)
• exemestane (Aromasin)
• letrozole (Femara)

In other cases, they might prescribe a medication that stops your ovaries from producing estrogen. For example, they might prescribe:

• goserelin (Zoladex)
• leuprolide (Lupron)

Surgery

If you have a type of cancer that’s sensitive to estrogen, your doctor might also recommend an oophorectomy. This is a type of surgery used to remove ovaries. Since ovaries produce most of the estrogen in women’s bodies, removing them lowers estrogen levels. This causes what is known as surgical menopause.

Your doctor might also recommend oophorectomy if you’re at very high risk of developing breast or ovarian cancer. You may be at very high risk if one or more of the following are true:

• You have a strong family history of breast cancer or ovarian cancer.
• You test positive for a specific mutation in the BRCA1 or BRCA2 gene.
• You test positive for a specific mutation in other genes associated with cancer risk.

According to the National Cancer Institute (NCI), removing both ovaries appears to reduce the risk of breast cancer in very-high-risk patients by about 50 percent.

Your doctor can also use radiation therapy to make your ovaries inactive.

Diet

To help lower your estrogen levels, your doctor might recommend changes to your eating habits. For example, they might encourage you to eat a low-fat and high-fiber diet. They might also encourage you to lose excess weight.

What is Estrogen?

Estrogens are a group of sex hormones that promote the development and maintenance of female characteristics in the human body.

They play an essential role in the growth and development of female secondary sexual characteristics, such as breasts, pubic and armpit hair, and the regulation of the menstrual cycle and reproductive system.

During the menstrual cycle, estrogen produces an environment suitable for the fertilization, implantation, and nutrition of an early embryo.

Hormones are chemical messengers that tell specific tissues to behave in a certain way.

During puberty, the ovaries begin releasing estrogen hormones in line with each monthly menstrual cycle. The estrogen level rises suddenly halfway through the cycle, which triggers the release of an egg. This level then quickly decreases after ovulation.

Estrogens usually travel through the bloodstream in fluids, interact with cells in a variety of tissues in the body, and deliver a message or instruction.

It is one of the most important hormones for women, alongside progesterone. Progesterone helps to maintain pregnancies and implant an egg in the uterus.

The related hormones in the estrogen family include:

• Estrone (E1): This is a weak form of estrogen and the only type found in women after the menopause. Small amounts of estrone are present in most tissues of the body, mainly fat and muscle. The body can convert estrone to estradiol and estradiol to estrone.
  
• Estradiol (E2): This is the strongest type of estrogen. Estradiol is a steroid produced by the ovaries. It is thought to contribute to a range of gynecological problems, such as endometriosis, fibroids, and cancers that occur in females, particularly endometrial cancer.
  
• Estriol (E3): This the weakest of the estrogens and is a waste product made after the body uses estradiol. Pregnancy is the only time at which significant amounts of estriol are made. Estriol cannot be converted to estradiol or estrone.

Far lower levels of estrogen are also present in men.