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Efforts of preventing and curing cancer have made great strides. Prevention is always better than cure. A colonoscopy is one way to prevent cancer. This article is all about colonoscopy.

What is a Colonoscopy?

A colonoscopy is an endoscopic examination of the lower intestine also known as the colon. The colon is the lowest portion of the gastrointestinal tract that takes in food, absorbs nutrients, and disposes of waste. The colon is attached to the anus through the rectum. The anus is the opening in the body where feces are expelled. For more information on the digestive tract, see the article The Important Digestive System.

What is the purpose of a colonoscopy

A colonoscopy is performed as a screening for colon cancer but it can also be done as for other problems. The screening can aid a physician:

• monitor for signs of cancers and other problems
• determine the source of unexplained changes in bowel habits
• appraise symptoms of pain or bleeding located in the abdominal area
• find the reason(s) for weight loss, chronic constipation, or diarrhea

How is a colonoscopy performed

It isn’t a very complicated procedure. During the procedure, the patient lies on their side on a padded examination table. The physician positions the patient with their knees close to the chest to get a better angle of the colon.

While on the side and sedated, the physician will guide a flexible, lighted tube called a colonoscope into the anus. Slowly and gently, it will be guided up through the rectum and into the colon. A camera on the end of the colonoscope transmits images to a monitor that the doctor will be observing.

Once the scope is positioned, the physician will inflate the colon using

carbon dioxide gas to yield a better view.

The doctor may remove polyps or a tissue sample for biopsy during this procedure .

The entire procedure takes about 20-40 minutes.

After the procedure is completed, it will take about an hour for the sedative wear off. The patient will be advised not to drive for the next 24 hours, until the full effects fade.

In addition, there will likely be some gas and bloating from the gas the doctor placed into the colon. Time must be allowed for it to get out of the system. If it continues for days after, it could mean there’s a problem and the doctor should be contacted.

Additionally, a small amount of blood in the stool after the procedure is normal. However, the doctor should be called if the patient continues to pass blood or blood clots, experience abdominal pain, or have a fever over 100°F.

If the physician removes tissue or a polyp during a biopsy, it will be sent to a laboratory for testing. The physician will notify the patient the results when they’re ready, which is generally within a few days.

Who should have a colonoscopy

Anyone over the age of 50 who is at average risk of colon cancer should get a colonoscopy once every 10 years. If an individual is at an increased risk, they may need more frequent procedures. The American College of surgeons estimates that between 76 and 90 percent of colon cancer can be prevented through colonoscopy screening.

A colonoscopy is aimed and designed to detect pre-cancerous polyps with the goal of actually removing these polyps before they can turn into cancer – this is how a colonoscopy can actually prevent colon cancer.

Colorectal cancer is the most preventable cancer, yet it is the third leading cancer-related cause of death in our country? The answer is : not enough individuals are having the colonoscopies. According to Dr. Feingold, Associate Professor of Clinical Surgery, Division of Colorectal Surgery at New York-Presbyterian/Columbia, “Almost all patients who get colorectal cancer do so because they have failed to get screenings. Almost all the colorectal cancers would be prevented if people had their recommended screenings.” Again, prevention is better than cure!

What are the risks of a colonoscopy

In view of the fact that a colonoscopy is a routine procedure, there are usually few lasting effects from this procedure. In the considerable majority of cases, the benefits of detecting problems and initiation of treatment far outweigh the risks of complications from a colonoscopy.

However, some rare complications include:

• a reaction to the sedative or anesthesia
• bleeding from a biopsy site if a biopsy was done
• a tear in the rectal wall or colon

Again, these complications are rare.

Reasons for not getting a colonoscopy

Below are some of the excuses for not getting a colonoscopy.

None of my family members has had colorectal cancer, so I don’t need a screening.

• – Fact: In the US, about 150,000 develop colorectal cancer each year, making it the third most common cancer-related cause of death in the country. Additionally, 85% of these patients have no family history of the disease.

My insurance won’t pay for a colonoscopy.

• – Fact: Practically all insurance plans do pay for screening at the correct time frames. For people at average risk, with no known risk factors, the initial screening should occur at age 50, and then every 10 years thereafter, if the previous results were normal.

It takes too long to get an appointment.

• – Fact: In some cases it may take a while to get scheduled but to not get colon cancer is worth the wait. This really tends to be a product of procrastination.

The preparation is taxing. The solution you have to drink tastes awful, and I don’t want to have to spend the evening running to the bathroom.

• – Fact: There’s no denying that! But there has been an improvement. Today, patients are given just two (2) liters in what is called a Low Volume Preparation – this is half of what was used in the past to clean us out before a colonoscopy.
• – Also, it’s better to run to the bathroom for one evening than to run to the hospital weekly for numerous chemo treatments.

Colorectal cancer is so unusual. Why do we have to go looking for it?

• – Fact: Well, if you don’t look for it you won’t find it but that doesn’t mean it isn’t there. Remember almost all colorectal cancers begin as a tiny polyp. If a polyp is found during colonoscopy, it will be removed and this prevents the polyp from ever turning into cancer. But if a colonoscopy isn’t performed in the first place, then you are throwing away the chance to detect polyps when they are easily treated.

Sometimes we focus too much on inconveniences. Yes this procedure causes some inconvenience, but we must look at the long-term gains. Anything worthwhile takes some kind of effort—that’s life! No pain, no gain!

Colorectal cancer is an insidious disease. It has no symptoms in the early stages. When symptoms do appear, it’s more difficult to treat and treatment isn’t always successful at that point. Prevention is always better than cure!

There are other types of screenings known as stool based screenings. However, they are said to be not as accurate and if the result is positive, a colonoscopy is required anyway. I would recommend this route only if it isn’t covered by insurance and would cause financial hardship.

So, if you are in the required age group and you haven’t had a colonoscopy, DO IT!  Be a survivor!!

If you have any question comment or concern, leave them below.

Good Health!!

There are people who are trying to lose weight but have a very difficult time doing so, especially the obese.  The reason could be a protein, yes a protein found in the body.  This protein is called the sLR11 protein.  So what is this protein all about?  The article is all about the sLR11 protein.

What is the sLR11 protein 

The sLR11 protein is a protein that actually stops individuals from losing weight.  It is produced by a gene and is part of the system in the body that helps it to store more energy.  This protein locks excess fat in our bodies, preventing it from being burned off easily.

How does sLR11 function 

A majority  of the fat cells in our bodies work to store excess energy and release it when needed but some types of fat cells, known as brown adipocytes (brown cells), function primarily for a process known as thermogenesis, which generates heat to keep us warm. This process converts stored fat into energy.

However, a study by an international team of researchers at the University of Cambridge, UK, and Toho University, Japan, have shown that sLR11 performs to suppress this process.

The researchers were able to show that sLR11 binds to specific receptors on fat cells.  It’s similar to the same way that a key fits into a lock to inhibit their ability to activate thermogenesis.  In effect, sLR11 acts as a sign to extend the efficiency of fat to store energy and prevents excessive energy loss through unrestricted thermogenesis.

The researchers drew this conclusion once they investigated why mice that lacked the gene that produced this protein much more immune to weight gain.  All mice and humans for that matter increase their metabolic rate slightly when switched from a lower calorie diet to a higher calorie diet.  However, mice that were lacking the gene responded with a much greater increase, in effect they were able to burn calories faster.

Additional examinations exposed that in these mice, genes normally associated with brown adipose tissue (brown cells) were more active in white adipose (white cells) tissue (which normally stores fat for energy release).  In proportion to this observation, the mice themselves were indeed more thermogenic and had increased energy expenditure, particularly following high fat diet feeding.  More on brown and white fat cells to follow.

When the levels of sLR11  were examined in humans, they found that levels of the protein circulating in the blood correlated with total fat mass.  That is to say that the greater the levels of the protein, the higher the total fat mass.  Additionally, when obese patients underwent bariatric surgery, the degree of postoperative weight loss was directly relative to the reduction in their sLR11 levels, which suggests that sLR11 is produced by fat cells.

The observation is, the more fat the more sLR which suppresse the burning of that fat allowing more fat to accumulate leading to weight gain and eventually obesity.

The research further suggest that sLR11 helps fat cells resist burning too much fat during ‘spikes’ in other metabolic signals following large meals or short term drops in temperature.  This successfully makes adipose tissue (fat) more practical at storing energy over long periods.

There is a growing awareness in taking on thermogenesis with drugs for the treatment of obesity, diabetes and other associated conditions such as heart disease. That is because it offers a mechanism for the disposing of excess fat in a relatively safe manner.  A sizeable amount of molecules have already been identified that can increase thermogenesis and/or the number of fat cells capable of thermogenesis.  On the other hand, to date, there have been very few molecules identified that can decrease thermogenesis.

These results cast light on one of the mechanisms that the body utilizes to hold onto stored energy, where sLR11 levels increase in proportion to the quantity of stored fat and act to prevent it being used for thermogenesis.

This discovery may help explain why overweight persons find it extremely difficult to lose weight.  Because the stored fat is actually fighting against their efforts to burn it off at the molecular level.

So the hope is that harnessing and utilizing brown fat cells can be effective in treating obesity and aiding in weight loss in general.  However an effective medicine to treat obesity, which safely manages weight loss, is still some time off.  But these findings can be used to inform the development of future treatments.

While there isn’t an effective medicine in treating obesity there is an all natural supplement that is effective with weight loss by naturally increasing the body’s metabolism by stimulating thermogenesis. For more information click here

Brown fat cells vs. white fat cells

We generally tend to lump fat into a single category as it is known as the substance that makes the stomach wobble and raises the risk of diabetes and heart disease.  But not all fat is created equal.  For quite some time, scientists have known that fat tissue comes in at least two different shades.  White fat, which most of us are familiar with, harnesses energy in big, oily droplets throughout the body.  In large quantities, it leads to obesity. Excess white fat around the midsection may also create a higher risk of heart disease, diabetes, and other diseases.

Brown fat, on the other hand, contains both smaller droplets and high amounts of mitochondria (the energy source of a cell), which lend the tissue its chestnut color.  Mitochondria, the body’s power plants, use these fatty droplets to generate heat.  This tissue helps newborn infants, that lack the insulation provided by body hair and haven’t learned how to shiver, regulate their body temperature.  When brown fat burns, it creates heat without shivering. This process is called thermogenesis. During this process, the brown fat also burns calories. Brown fat is highly regarded as a possible treatment for obesity and some metabolic syndromes.

Both of these fats are called adipose tissue, which is a term for loose connective tissue composed of adipocytes (cells for fat storage).  Its main role is to store energy within the structure of fat, although it also cushions and insulates the body.

At one time, scientists thought that all brown fat fade away by adulthood.  But, new research in 2009, provided by the New England Journal of Medicine revealed that grown-ups can produce brown fat, too.  Presently, scientists are investigating new ways to bind the yellowish-brown tissue for therapeutic purposes because of its potential to turn fat into energy.

Stimulating brown fat production

Brown fat in a way is good fat in that humans with higher levels of brown fat may have lower body weights.

All individuals have some brown fat, which is the kind we’re born with. There’s also another form that’s recruitable meaning it can change to brown fat under the correct circumstances. This recruitable type is found in muscles and white fat throughout the body.

Drugs

There are certain drugs which will cause the browning of white fat. Thiazolidinediones (TZDs), a drug used to help manage insulin resistance, can assist with brown fat accumulation.

However, this drug is also associated with weight gain, fluid retention, and other side effects. So, it cannot be used as a quick fix for individuals looking to gain more brown fat.

Naturally

Lowering body temperature – Some studies indicate that exposure to cold temperatures can prompt the body to recruit more brown fat cells.  This is most likely tied to the thought that drinking cold water prompts the body to burn calories as it is heating it to body temperature.  For more information on burning calories, click this link.

Continuing along that thought, exposing the body to cool and even cold temperatures may help recruit more brown fat cells. Some research has suggested that just two hours of exposure each day to temperatures around 66˚F (19˚C) may be enough to turn recruitable fat to brown.

An individual may consider taking a cold shower or ice bath. Also, turning the thermostat down a few degrees in the home or going outside in cold weather are other ways to cool the body and possibly create more brown fat.

Exercise – Other research suggests that a protein called Irisin may help transform white fat to brown. Humans also produce this protein.

Researchers uncovered that individuals who are sedentary produce far less Irisin compared to those who exercise often. Particularly, levels are increased when people do more intense aerobic interval training.

Exercise is strongly suggested by doctors to fight obesity and keep the cardiovascular system running strong. Current physical activity guidelines for adults include doing one among the below activities every week:

• 150 minutes of moderate activity, such as walking or playing tennis
• 75 minutes of vigorous activity, such as jogging or swimming laps

There’s not enough research to understand with certainty if exercise creates more brown fat. But exercise has so many health benefits that it should be done anyway.

Supplementation

It’s better overall to find a natural solution to health issues when possible. Supplementation can be natural also. There is a natural supplement for women (one for men will be available shortly) named Trimtone that contain all natural ingredients which stimulates thermogenesis. For more information CLICK HERE

Additional studies probe how brown fat can be leveraged to combat diabetes and obesity.  These studies has shown that brown fat burns calories and may help control blood sugar and improve insulin levels, decreasing the risk for type 2 diabetes. It may also help with removing fats from the blood, decreasing the risk for hyperlipidemia. Other studies show promise for brown fat’s role in treating obesity.

However, at the end of the day, more research is needed on humans to see how brown fat might help treat these conditions.  Stay tuned!

Please leave any question, comment or concern below.  It will be welcomed!

Good Health!!

There is a brand new virus that has recently swept the planet called

covid-19. Contained within this article is information regarding this virus including: definition, prevention and precautions. This is COVID19: the facts.

What is COVID-19

COVID-19 is the name given to the disease related to the virus: Severe Acute Respiratory Syndrome Coronavirus-2 (SARS-CoV-2). This is a brand new strain of corona virus that has not been previously identified in humans.

Corona viruses are viruses that pass among animals with a number of them also known to infect humans.

Bats are believed to be natural hosts of corona viruses although several other species of animals also are known to be a source. For instance, the Middle East Respiratory Syndrome Coronavirus (MERS-CoV) is transmitted to individuals from camels, and also the Severe Acute Respiratory Syndrome Coronavirus-1 (SARS-CoV-1) is transmitted to individuals from civet cats. More information on corona viruses can be found on the ECDC fact sheet.

How does COVID-19 spread (How can you get it)

Although animals are the first origin of the virus, it’s now spreading from person to person (human-to-human ) transmission. There’s not enough epidemiological data at this point to confirm how easily and sustainably this virus spreads between people, but it’s currently estimated that, on the average, one infected person will infect between two and three more. The virus seems to be transmitted primarily by respiratory droplets that individuals sneeze, cough, or exhale. The virus additionally can live for several hours on exterior surfaces like tables and door handles. [More on this to follow]

The time period for COVID-19 (i.e. the time between exposure to the virus and beginning of symptoms) is currently estimated at between two and 14 days. At this stage, we all know that the virus is often transmitted when people that are infected show flu-like symptoms like coughing. There’s verification indicative that transmission can occur from an infected person with no symptoms; however, uncertainties remain about the effect of transmission by non symptomatic persons on the epidemic.

What are the symptoms of COVID-19 infection

COVID-19 can cause mild, flu-like symptoms such as:

• Fever.
• Cough.
• Shortness of breath or difficulty breathing.
• Chills.
• Repeated shaking with chills.
• Muscle pain.
• Headache.
• Sore throat.
• New loss of taste or smell.

More serious cases will develop severe pneumonia, acute respiratory distress syndrome, sepsis and septic shock that may cause death.

Keep in mind that individuals can be asymptomatic with no symptoms.  However, they can still infect others without even knowing it.

Preliminary findings indicate that the death rate for COVID-19 is 20-30 per thousand people diagnosed. This is often significantly less than the 2003 SARS outbreak. However, it’s much more than the death rate for seasonal influenza.

The difference between COVID-19 and allergy symptoms

With this being allergy season, one may be concerned when symptoms arise.  Below is a list of items that don’t usually accompany allergies:

• Sneezing
• Fever
• Shortness of breath
• Difficulty speaking and walking

Who is at risk

In most cases, elderly people and individuals with underlying health conditions (e.g. hypertension, diabetes, cardiovascular disease, chronic respiratory illness and cancer) are considered to be more in danger of developing severe symptoms.

As for youngsters, the disease appears to be relatively rare and mild. A sizable study from China suggested that just over 2% of cases were under 18 years old. Out of these subjects, fewer than 3% developed critical or grave disease.

As for pregnant women, at the time of this writing there’s limited scientific evidence on how severe of an illness occurs in pregnant women after COVID-19 infection. Having said that, current evidence suggests that severity of illness among pregnant women after COVID-19 infection is comparable to non-pregnant adult COVID-19 cases, and there is no data to suggest that infection with COVID-19 during pregnancy has a negative effect on the fetus. At the present time, there’s no evidence of transmission of COVID-19 from mother to child occurring during pregnancy. The Eu Centre for Disease Prevention and Control (ECDC) will still observe the prevailing scientific literature on this question, and suggests that every pregnant woman follow the identical precautions for the prevention of COVID-19, including regular hand washing, avoiding individuals who are sick, and self-isolating in the case of any symptoms, while consulting their healthcare professional for advice by telephone.

How to prevent COVID-19 infection

The virus enters the body through the eyes, nose and/or mouth, therefore it’s crucial to avoid touching your face with unwashed hands.

The washing of hands with soap and water for a minimum of 20 seconds, or cleaning hands with alcohol-based solutions, gels or wipes is strongly recommended in all surroundings. Washing-sanitizing your hands and sterilizing surfaces can help diminish your risk for becoming infected with this and other viruses.

It is also recommended to remain 3 ½ meters ((Approx 10 ft.) or faraway as possible from people infected with COVID-19 who are showing symptoms, to scale back the danger of infection through respiratory droplets.

In fact, it’s better to practice an action that has taken place in some locations—social distancing.

Social distancing is purposely escalating the physical space between individuals to avoid spreading illness. Staying a minimum of six feet far away from other people lessen your chances of catching the disease.

More illustrations of social distancing that allow avoiding larger crowds or crowded spaces are:

• Visiting loved ones by electronic devices rather face to face
• Working from the home as an alternative of the office
• Canceling or postponing conferences and sizable meetings
• Closing schools or switching to online classes

Further it’s important to take note that the virus can survive on surfaces for various periods of time.  Therefore, it may be possible to contact the virus by touching a contaminated surface and then touching the eyes, nose, or mouth.  As of this writing, the virus lasts on the following surfaces:

• On copper surfaces 3hrs.
• On cardboard 24 hrs.
• On Plastic and Stainless Steel 2-3 days
• In the Air 3 hrs.

For further explanation you can select this link.

What is the treatment for COVID-19

There are currently no vaccines against human corona viruses, including the virus that causes COVID-19. This is the reason why it’s extremely important to forestall infection and to contain additional spread of the virus.

The development of vaccines takes time. Several pharmaceutical companies are currently performing trials on vaccine candidates. However, it’ll take months or years before any vaccine will be widely used, because it must undergo extensive testing to establish its safety and effectiveness.

There is no specific treatment for this COVID-19, so healthcare providers treat the clinical symptoms (e.g. fever, difficulty breathing) of patients. Supportive care (e.g. fluid management, oxygen therapy etc.) can be very efficient for patients with symptoms.

Further, influenza and the virus that causes COVID-19 are two very different viruses and the seasonal influenza vaccine will not protect against COVID-19.

When to get tested for COVID-19

Current advice for testing depends on the stage of the outbreak in the country or area where one lives. Countries across the EU/EEA may be in different scenarios, even within the same country, and testing methods will be tailored to the situation at national and local levels.

National authorities may plan to only test subgroups of suspected cases supported by the national capacity to test, the supply of necessary equipment for testing, the extent of community transmission, or any other criteria. As a rational approach, national authorities may consider prioritizing testing in the following groups:

• elderly people with underlying chronic medical conditions such as lung disease, cancer, heart failure, renal disease, cerebrovascular disease (stroke victim), liver disease, diabetes, and immunocompromising conditions
• cases with critical respiratory infections in hospital or long-term care facilities;
• hospitalized patients with severe respiratory infections;
• patients with acute respiratory infections or influenza-like illness in certain outpatient clinics or hospitals in order to assess the extent of virus circulating in the population;

Where to get tested

If you’re feeling ill with COVID-19 symptoms (such as fever, cough, difficulty breathing, muscle pain or tiredness) it’s recommended that you contact your local healthcare services by telephone or online. If your healthcare provider believes there is a need for a laboratory test for the virus that causes COVID-19, he/she will inform you of the course of action to follow and advise you on where and how the test can be conducted.

What to do if you feel sick

Self-quarantine – Individuals who were exposed to the new corona virus and who are at risk for coming down with COVID-19 might practice self-quarantine. Healthcare professionals recommend that self-quarantine lasts 14 days. Two (2) weeks provide enough time for them to know whether they will become ill and be contagious to other people.

You might be asked to practice self-quarantine if you have recently returned from traveling to a part of the country or the world where the virus is spreading rapidly, or if you have knowingly been exposed to an infected person.

Self-quarantine involves:

• Staying at home
• Not having visitors
• Staying at least 6 feet away from other people in your household
• Using standard hygiene and washing hands frequently
• Not sharing things like towels and utensils

Once your quarantine period has ended, if you do not have symptoms, follow your doctor’s directions on how to return to your normal routine.

Isolation – For people that are confirmed to have the virus, isolation is required. Isolation is a health care term that indicates keeping people who are contaminated with a contagious illness away from those who are not contaminated. Isolation can occur at a residence or at a hospital or care facility. Special personal protective equipment must be used to attend to these patients in health care settings.

Should you wear a mask

Certain models of professional, tight-fitting respirators (e.g. the N95) can protect health care workers as they take care of infected patients.

Originally, face masks was not recommended for individuals.  However the CDC (center for disease control) now know from recent studies that a significant portion of individuals with coronavirus lack symptoms (“asymptomatic”) and that even those who eventually develop symptoms (“pre-symptomatic”) can transmit the virus to others before showing symptoms.  This means that the virus can spread between individuals mingling together in close distances to one another—for example, speaking, coughing, or sneezing, even if those people are not showing symptoms.  In light of these new findings, CDC recommends wearing cloth face coverings in public settings where other social distancing measures are difficult to maintain (e.g., grocery stores and pharmacies) particularily in areas of substantial community based transmission.

• – Prevention tips

• Wash your hands often for at least 20 seconds at a time with warm water and soap.
• Don’t touch your face, eyes, nose, or mouth before you wash your hands.
• Don’t go about if you’re feeling ill or have any cold or flu symptoms.
• Stay at least 10 feet away from anyone who is coughing or sneezing and in general (social distancing).
• Cover your mouth with the inside of your elbow or tissue whenever you sneeze or cough. Throw away any tissues you use right away.
• Clean any objects you touch often. Use disinfectants on objects like phones, computers, utensils, dishware, and doorknobs.

This disease can result in acute respiratory distress and must be taken very seriously. Prevention is better than cure and I urge the viewing of the video contained in this article that substantiates this fact.

Any question, comment or concern is welcomed below.

Good Health!!

Antioxidants – some may have heard of them, some may not. But it’s a good idea to know the health benefits of antioxidants.

What are antioxidants

Antioxidants are complex substances in the body that inhibit oxidation. They can be natural or man-made. Oxidation is a chemical reaction that can generate free radicals, consequently leading to chain reactions that may damage the cell membranes and other structures of organisms. Free radicals are molecules formed when the body breaks down food or when you’re exposed to tobacco smoke or radiation. Antioxidants such as thiols or ascorbic acid cease these chain reactions.

Free radicals have been connected to a variety of diseases that include heart disease and certain cancers. For more information on free radicals read the article: What are Free Radicals and Why Are They Bad.

Where are antioxidants found

Antioxidants are generally found in food. Examples of antioxidants include vitamins E and, C, carotenoids such as beta-carotene, lycopene, lutein, and zeaxanthin and selenium.

Vegetables and fruits are plentiful sources of antioxidants.

Plant based foods are rich sources of antioxidants. They are most abundant in fruits and vegetables, additionally other foods including nuts, whole grains and a few meats, poultry and fish.

Good sources of specific antioxidants include:

• anthocyanins – eggplant, grapes and berries
• allium sulphur compounds – leeks, onions and garlic
• beta-carotene – pumpkin, mangoes, apricots, carrots, spinach and parsley
• cryptoxanthins – red capsicum, pumpkin and mangoes
• catechins – red wine and tea
• copper – seafood, lean meat, milk and nuts
• flavonoids – tea, green tea, citrus fruits, red wine, onion and apples
• isoflavonoids – soybeans, tofu, lentils, peas and milk
• indoles – cruciferous vegetables such as broccoli, cabbage and cauliflower
• lycopene – tomatoes, pink grapefruit and watermelon
• lignans – sesame seeds, bran, whole grains and vegetables
• lutein – green, leafy vegetables like spinach, and corn
• manganese – seafood, lean meat, milk and nuts
• polyphenols – thyme and oregano
• selenium – seafood, offal, lean meat and whole grains
• vitamin A – liver, sweet potatoes, carrots, milk, and egg yolks
• vitamin C – oranges, blackcurrants, kiwifruit, mangoes, broccoli, spinach, capsicum and strawberries
• vitamin E – vegetable oils (such as wheatgerm oil), avocados, nuts, seeds and whole grains
• zoochemicals – red meat, offal and fish. Also derived from the plants that animals eat.
• zinc – seafood, lean meat, milk and nuts

Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all kinds of antioxidants and phytonutrients, and all of them are found in plant-based foods.

Each antioxidant serves a different purpose and is not interchangeable with another. This is why it’s important to possess a varied diet.

Evidence suggests that antioxidant supplements do not work as well as the naturally occurring antioxidants in foods like fruits and vegetables. A well-balanced diet, which incorporates consuming antioxidants from whole foods, is best. However, if you desire a supplement, seek supplements that contain all nutrients at the recommended levels. There is a reliable on-line supplement source available.

What are the health benefits of antioxidants

There is favorable confirmation that eating a diet with lots of
fruits and vegetables is healthy and lowers risks of certain diseases.
Generally speaking a diet high in antioxidants may reduce the risk of
many diseases, including heart disease and certain cancers.
Antioxidants scavenge free radicals from the body cells, and stop or
reduce the damage caused by oxidation. But it isn’t apparent if this is
because of the antioxidants, something else in the foods, or other
factors.

It is important to note that high-dose supplements of antioxidants could also be linked to health
risks in some cases. For example, high doses of beta-carotene may
increase the danger of lung carcinoma (cancer) in smokers. High doses
of vitamin E may increase risks of glandular (prostate) cancer and one
form of stroke. Antioxidant supplements may also interact with some
medicines. To minimize risk, talk to your health care professional
about any antioxidants you use.

What happens with an antioxidant deficiency

Antioxidant deficiency usually occurs when intake through the diet is inhibited. This results in the development of free radicals.

Free radicals are continually being formed in our bodies. Without antioxidants, free radicals would cause serious harm very quickly, ultimately resulting in death. However, free radicals also serve important functions that are crucial for health (1Trusted Source).

For example, your immune cells use free radicals to combat infections. As a result, our body needs to sustain an accurate balance of free radicals and antioxidants.

Although free radicals have their benefits, they must be controlled. When free radicals outnumber antioxidants, it will directly lead to a state called oxidative stress. Perpetual oxidative stress can damage our DNA and other crucial molecules in our bodies. Sometimes it can even lead to cell death.

Damage to our DNA boosts the risk of cancer, and several scientists have theorized that it plays an essential role in the aging process (3Trusted Source, 4Trusted Source).

Several lifestyle, stress, and environmental issues are known to promote excessive free radical formation and oxidative stress, including:

• air pollution
• alcohol intake
• antioxidant deficiency
• bacterial, fungal, or viral infections
• cigarette smoke
• toxins- exposure to chemicals, such as pesticides and drugs, including chemotherapy and industrial solvents.
• high blood sugar levels
• high intake of polyunsaturated fatty acids
• radiation, including excessive sunbathing
• excessive intake of iron, magnesium, copper, or zinc
• too much or too little oxygen in your body
• intense and prolonged exercise, which causes tissue damage
• excessive intake of antioxidants, such as vitamins C and E
• Ozone

Such activities and exposures can result in cell damage or cell death.

This, in turn, may lead to:

• an excessive release of free iron or copper ions
• an activation of phagocytes, a type of white blood cell with a role in fighting infection
• an increase in enzymes that generate free radicals
• a disruption of electron transport chains

All these can result in oxidative stress.

The destruction caused by oxidative stress has been connected to cancer, atherosclerosis, and vision loss. It is thought that the free radicals cause changes within the cells that cause these and possibly other conditions. An intake of antioxidants is believed to scale back these risks.

According to one study, antioxidants act as radical scavenger creating an intracellular and extracellular environment to detoxify.

Bottom line: Healthy diets, proper rest, exercise and controlled stress in most cases helps us to maintain good health.

Please feel free to leave any question, comment, or concern below.

Good Health!!

What do you think of when you hear the words: precious minerals? Gold? Silver? Platinum? While it is true, those are precious minerals in terms of monetary value, but there is another set of precious minerals: minerals that are precious to our bodies. This article elaborates on minerals and the body and their importance.

What are minerals

We’ve all heard the phase vitamins and minerals. But I bet you hear the word vitamins more often than minerals. However, minerals are just as important to the body as vitamins.

Minerals are elements found in the earth and in foods that our bodies need to develop and function normally. The ones crucial for health involve calcium, magnesium, phosphorus, potassium, chloride, sodium, iron, zinc, fluoride, iodine, chromium, copper, molybdenum, manganese, and selenium.

Health Benefits of minerals

As with vitamins, minerals help the body grow, develop, and maintain a healthy state. The body uses minerals to carry out many diverse tasks from building strong bones to transmitting nerve impulses. Some are even used to make hormones or sustain a normal heartbeat.  They are essential for optimal health.

Minerals and their functions

Minerals are broken into two categories:

Macrominerals: (AKA Essential minerals) the body requires a large amount to reap the benefits

Trace Minerals: only a small quantity will make a big difference in health.

Let’s take a look at some minerals.

Calcium (macromineral)

• Benefits: We have more calcium in our bodies than any other mineral. Although 99 percent of calcium is stored in the bones and teeth, the remaining one percent still plays a vast role by helping blood vessels move blood throughout the body and by helping muscles expand and contract.
• Recommended Daily Value (RDV): Because of the function it plays in helping develop strong bones, growing children and teenagers may require more calcium than the average young adult. National Institutes of Health recommends an intake of 1,300 mg/day for children ages of 9-18, as well as for pregnant or breastfeeding women. Adults 19-50 should have an intake of 1,000 mg/day, as well as men 51-70. It is recommended for women over 51 and men over 71 have an intake of 1,200 mg/day.
• Sources: Calcium fortified foods such as milk, cheese and yogurt, are great sources of calcium. Green, leafy vegetables and fish with soft bones, such as sardines and salmon, can also provide an individual with the calcium the body needs.
• Supplement Options: If an individual doesn’t consume optimal levels of calcium in their diet, supplements may be able to help.

Magnesium (macromineral)

• Benefits:
  Magnesium is the fourth (4th) most abundant mineral in the body and helps blood sugar levels and blood pressure, regulate muscle and nerve function, .
• Recommended Daily Value (RDV): The daily recommended value for magnesium is 400 mg/day for males 19- 30 years of age and 420 mg/day for males over the age of 30. For females 19- 30 years of age, 310 mg/day is recommended, while 320 mg/day is preferred for females over the age of 30.
• Sources:
  Adding legumes, nuts, seeds and whole grains to the diet is a great way to increase magnesium levels. Green, leafy vegetables, for example spinach and kale, also provide good levels of magnesium.
• Supplement Options: If you don’t consume optimal levels of magnesium in your diet, supplements may be able to help.

Potassium (macromineral)

• Benefits: A lot of the benefits potassium offers boil down to the building and break-down process in the body. Potassium is necessary for not only building muscle and proteins, but in breaking down and using the carbohydrates an individual consumes.
• Recommended Daily Value (RDV): It’s recommended that those ages 14 and above consume 3,500 mg of potassium/day.
• Sources: Individuals who are selective eaters will be pleased to know that achieving their daily dose of potassium-rich foods is rather easy. This is because most food items contain potassium. All meat foods as well as fish products, like cod and salmon, are packed with potassium. For the individual that is a vegetarian, vegetables, including broccoli and sweet potatoes, citrus fruits and dairy, such as milk and yogurt, are additionally great choices.
• Supplement Options: If you don’t consume optimal levels of potassium in your diet, SUPPLEMENTS may be able to help.

This takes care of the macrominerals. Next we have the trace minerals.

Zinc (trace mineral)

• Benefits: describing the benefit of zinc is pretty easy─we need it to stay healthy. Zinc assists the immune system to fight off invading bacteria and viruses. Zinc is also essential during pregnancy and early childhood years, as it helps the body to grow and develop.
• Recommended Daily Value (RDV): The daily recommended value for zinc is 15 mg.
• Sources: oysters are a potent source, as a 3 ounce serving contains 74 mg of zinc. A similar serving of beef or crab contains 5-7 mg while chicken breast has 0.9 mg.

• Supplement Options: individuals with gastrointestinal and other illnesses, such as diabetes, vegetarians and heavy drinkers are all subject to zinc deficiency. If one doesn’t consume optimal levels of potassium in their diet, supplements may be able to help.

Manganese

Our bodies require manganese to build connective tissues and bones. Manganese also supports the formation of sex hormones, the management of blood sugar and the assimilation of calcium. The proper breakdown of dietary fats and carbohydrates also necessitates adequate quantities of manganese. Females should consume 1.8 milligrams per day and males need 2.3 milligrams.

Copper

The Institute of Medicine establishes the suggested intake of copper at 900 micrograms per day for adults. The body uses copper to construct enzymes required to initiate the production of energy and produce the crucial neurotransmitters epinephrine, norepinephrine, histamine, serotonin and dopamine.

Flouride

Although the body does not require fluoride to promote growth or sustain life, it carries out an important role in preventing tooth decay. To keep the teeth healthy, females require 3 milligrams per day, while males should intake 4 milligrams per day.

Molybdenum

Molybdenum, a little known mineral found in legumes and grains, is vital for the formation of enzymes that support chemical reactions in the body. The Institute of Medicine recommends adults intake 45 micrograms per day.

Iodine

The thyroid, is a butterfly-shaped gland in the neck, which contains the only cells in the body that absorb iodine. The thyroid uses iodine to produce two thyroid hormones — triiodothyronine, referred to as T3, and thyroxine, called T4. Thyroid hormones regulate the functions of every cell. Although crucial, the body needs only 150 micrograms of iodine a day.

Chromium

The amount of chromium the body requires depends upon age and gender. Adult men ages 19 to 50 need 35 micrograms, while those in excess of the age of 50 need 30 micrograms per day. Females need slightly less — 25 micrograms for those age 19 to 50, and 20 micrograms over the age of 50. Chromium enhances the action of insulin, a hormone formed by the pancreas that manages the processing of carbohydrates, fats and protein.

Selenium

Selenium mixes with proteins in the body to form selenoproteins that act as antioxidants, compounds that protect cells from damage caused by negatively charged particles. Adults should intake 55 micrograms of selenium daily.

How to get minerals

The body doesn’t manufacture essential minerals. They are obtained from our diet. The minerals originally come from rocks, soil, and water, and they are absorbed as the plants grow or by animals as the animals eat the plants.

However, fresh foods aren’t our only source of dietary minerals. Some processed provisions, like breakfast cereal, may be outfitted with minerals. Also, any drugstore as well as online websites, one can find endless options for mineral supplements in the form of pills, powders, and chewables. The online source I use is The Vitamin Shoppe.

Of course, fresh food is the best option!

It is important to note that some minerals are harder to acquire in the required amounts.

Some examples are:

Calcium – This deficiency is more frequent in older adults, especially in females and with people who eat few dairy products. A lack of calcium in the body increases the risk for brittle bones and fractures.

Iron – Females lose a lot of iron when they pass menstrual blood, and their bodies can turn out to be lacking in iron. Another cause of iron deficiency is not as well-known. Overweight individuals, especially premenopausal females, have a high risk for iron insufficiency, in part because severe weight is linked with low-level inflammation, which reduces iron absorption and use by the body. Low iron levels can lead to iron-deficiency anemia. In this condition, there are not enough red blood cells, and the red blood cells are too small. That makes it difficult for the blood to carry oxygen to organs.

Magnesium – Drugs, such as diuretics to treat high blood pressure, cause an individual to expel magnesium in the urine. And magnesium also is commonly lacking in people with diseases that cause diarrhea. For more information on magnesium see the article HOW IMPORTANT IS MAGNESIUM.

Potassium – According to the Department of Agriculture, older adults take in only about half to three-quarters of the potassium that is required. A low-potassium, high-sodium diet is thought to contribute to high blood pressure.

THE BOTTOM LINE: Making sure you’re eating mineral-rich foods, drinking plenty of water, exercising daily and getting enough sleep are all things you can do to live a healthier lifestyle.

Please feel free to leave any question, comment or concern below.

Good Health!!

Health and wellness are top concerns today. One of the basic ways to maintain wellness is through regular medical checkups. This article sheds light on the importance of medical checkups.

What is a medical checkup

A medical checkup is a physical performed by a medical doctor. It generally consists of a health history, physical exam and diagnostic tests.

This exam is a crucial part of any doctor’s visit. However, there are no absolutes in a routine physical. A good doctor may be thorough or brief, but they will spend time listening to a patients concerns and providing counseling for their particular needs.

During the course of providing medical history, this is the time to mention any health related complaints or concerns. The doctor will additionally pose questions about lifestyle behaviors such as smoking, excessive alcohol use, sexual health, diet, and exercise. The physician will also check inquire about vaccination status and update personal and family medical history.

During the physical exam segment of the visit, the physician will check vital signs.

These are some of the vital signs that would be checked

• Temperature: 98.6 degrees Fahrenheit is the average, but healthy individuals can have resting temperatures slightly higher or lower.
• Heart rate: readings between 60 and 100 are considered regular. Many healthy individuals have heart rates slower than 60, however.
• Blood pressure: Less than 120 over less than 80 is considered a normal blood pressure. Doctors define high pressure level (hypertension) as 130 over 80 or higher.
• Respiration rate: From 12 to 16 breaths per minute is regular for a healthy adult. Breathing in excess of 20 times per minute can suggest heart or lung problems.

This part of the exam can also include general appearance. A physician gathers a large amount of information about an individual and their health just by observing and speaking to them. For example: How is their memory and mental quickness? Does their skin appear healthy? Can they easily walk and stand?

Then there’s the heart exam. Listening to the heart with a stethoscope, a doctor could detect an irregular heartbeat, a heart murmur, or other clues to heart disease.

The lung exam – Using a stethoscope, the physician listens for wheezes, crackles, or decreased breath sounds. These and other sounds are indications of the presence of heart or lung disease.

Head and Neck Exam – Opening up shows off the throat and tonsils. The quality of the gums and teeth also provides information about overall health. Eyes, ears, sinuses, nose, lymph nodes, thyroid, and carotid arteries can also be examined.

Abdominal Exam – A physician can use a host of examination techniques including tapping the abdomen to detect liver size and presence of abdominal fluid, listening for bowel sounds with a stethoscope, and examining for tenderness.

Neurological Exam – balance, and mental state, muscle strength, nerves, reflexes, may be assessed.

Dermatological Exam – Skin and nail results may indicate a dermatological difficulty or disease elsewhere in the body.

Extremities Exam – A physician will look for physical and sensory changes. Pulses can be checked in the arms and legs. Examining the joints can assess for irregularities.

An annual physical exam for men might additionally include:

• Testicular exam: A physician may check each testicle for lumps, tenderness, or changes in size. Most men with testicular cancer notice a growth before seeing a physician.
• Hernia
  exam – Checks for a weakness in the abdominal wall between the intestines and scrotum.
• Penis exam: A physician might notice evidence of sexually transmitted infections (STD’s) such as warts or ulcers on the penis.
• Prostate exam: Inserting a finger in the rectum allows a physician feel the prostate for its size and any suspicious areas. For more information on the prostate, see the article:All About the Prostate  on this website.

An annual exam for women might include:

• Breast exam – Examining breasts for abnormal lumps can detect breast cancer or benign breast conditions. The physician will also check the lymph nodes in the underarm area and look for visual abnormalities of the breasts.
• Pelvic exam: The pelvic exam permits evaluation of the vulva, vagina, cervix, uterus and ovaries. Regular checks for sexually transmitted diseases are often done. A pap smear test and HPV test can screen for cervical cancer and help assess risk.

  

Last but not least, the diagnostic or laboratory tests. There are no standard diagnostic tests during an annual physical. However, some physicians will order certain tests routinely such as chemistry panel, complete Urinalysis (UA) and blood count. Unless symptoms already suggest an issue, however, these tests are unlikely to supply useful information.

A screening lipid panel (cholesterol test) is suggested every four (4) to six (6) years, consistent with the American Heart Association. A physician might check more regularly if there are risk factors for coronary heart disease. Substandard cholesterol levels increase the risk for heart attacks and strokes.

If an individual is overweight or have any risk factors for diabetes, their blood glucose will likely be checked. However, the American Diabetes Association recommends that all individuals, beginning at age 45, should be tested for diabetes no matter their weight may be.

These tests can indicate conditions even before a there are any symptoms (i.e. low vitamin or mineral levels). There is so much information contained in the blood of an individual.

Why are medical checkups important

In earlier years, individuals used to see their doctor only when they were ill, or terminal. Today, preventative health care is becoming the standard as individuals become more educated and empowered about their own health. People are preemptively seeking medical advice on the way to live a healthy lifestyle. They are looking to lower their risk of various conditions or varied conditions by maintaining a healthy diet, weight, and level of physical activity.

Physicians are additionally requesting that patients get regular check-ups to help stay on top of their health. They are highlighting the importance of prevention, as a way to scale back the amount of patients requiring medical treatment or surgery.

Regular check-ups can help find potential health issues before they become chronic. When an individual visits their doctor regularly, they are able to detect health conditions or diseases early. Early detection gives one the best chance for getting the right treatment quickly, and avoiding any.

By getting the correct health services, screenings, and treatment that is taking important steps toward living a longer, healthier life.

The benefits of regular check-ups include:

• Reduce the risk of becoming ill
• Detect possibly life-threatening health conditions or diseases early
• Increased chances for treatment and cure
• Limit risk of complications by directly monitoring existing conditions
• Increased lifespan and improved health
• Reduce healthcare costs over time by avoiding costly medical services
• The forming of a good partnership with the physician so treatment can be more efficient
• Get current on new medical data or knowledge that is obtainable

The yearly physical exam may be a great chance to redirect one’s attention on prevention and screening. Some screening notes are below:

• At age 50, it’s time to commence standard screening for colorectal cancer. People with immediate members of the family with colorectal cancer or other risk factors may have to be screened before age 50.
• For some women, age 40 indicates the time to commence yearly mammogram testing for breast cancer. The American Cancer Society recommends that ladies ages 40 to 44 should have the option to begin mammograms if they want to do so. Women age 45 to 54 should get mammograms annually while women 55 and older should switch to mammograms every 2 years, or can continue yearly screening. Women should ask their doctor or other health care professional about when to begin and how frequently to request a mammogram. Women should weigh the advantages and risks of screening tests when deciding whether to commence getting mammograms at age 40.

Prevention is better than cure! Healthy behaviors work much better than medicine at preventing illness, and do not require a prescription. The sooner you know about a problem, the sooner and more effectively you can work on illuminating it.

How often should I get checked

The recommendation is annually. If however you have a condition or are obsessive about your health (like I am), go more often.

I have personally had conditions (2) of which I had no symptoms that showed up during routine blood work. But because of early detection, treatment was engaged and they were corrected. Had I not been conscious enough about my health to get regular physicals, the outcome would have been much worse.

I personally go every six months, but…once a year is usually sufficient for a healthy individual. I never recommend not getting a physical. Our bodies are too complicated and too many things can commence without our knowledge.

Therefore, take charge of your health and schedule an appointment with your physician for an exam if you haven’t already done so.

Please feel free to leave any question, comment or concern below.

Good Health!!

Calories! We hear about them every day: how many, is this low in calories, how many am I burning, how do I burn them, oh no that has too many calories! We try to avoid them like the plague! But do we really know what they are and what they do? Are they really that bad for you? Let’s take a good look at calories: the facts and see what it’s all about.

What is a calorie

A calorie is a unit of energy. Regarding nutrition, calories refer to the energy individuals get from the food and drink they consume, and the energy they use in physical activity.

There are two types of calorie:

• A small calorie (cal) is the quantity of energy necessary to increase the temperature of 1 gram (g) of water by 1º Celsius (º C).
• A large calorie (kcal) is the quantity of energy necessary to increase 1 kilogram (kg) of water by 1º C. It is also known as a kilocalorie.

1 kcal is equal to 1,000 cal.

The two terms large calorie and small calorie are often used interchangeably. This can be and often is misleading. The calorie break-down described on food labels refers to kilocalories. For example, a 300-calorie milk shake actually contains 300,000 calories.

When you hear that something contains a certain amount calories, it’s a way of describing how much energy your body could get from consuming it.

What do calories do

The human body needs calories (energy) to survive. Without energy, the cells in the body would simply die. The heart and lungs would stop, and therefore the organs wouldn’t be ready to perform the essential processes needed for living. Humans absorb this energy from the food and drink they consume.

If individuals consumed only the number of calories needed every day, they would probably have healthy lives. Calorie consumption that is too low or too high will eventually lead to health problems of one type or another. Balance is the key to all aspects of life—especially calories!

The number of calories in food tells us what quantity of probable energy they contain. It’s not only calories that are important, but also the essence from which the calories are taken.

Below are the caloric values of three main components of food:

• 1 g of carbohydrates contains 4 kcal
• 1 g of protein
  contains 4 kcal
• 1 g of fat contains 9 kcal

Bottom line: it’s not the calories it’s what they measure-energy and we need energy. This is why we burn calories even when we do nothing. The automatic functions of our bodies require energy to function. However, the more activity we do, the more energy we need and the more calories we need to burn.

How many calories do we need

The US government states that the average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day.

However, not everybody needs the same number of calories each day. People have dissimilar metabolisms that consume energy at different rates, and some individuals have more energetic lifestyles than others.

The suggested consumption of calories per day depends on several factors, including:

• height
• weight
• sex
• body shape
• overall general health
• physical activity demands

Calories and weight gain

Calories don’t weigh much themselves, but like snowflakes, put enough of them together you have an issue. Excess calories are collected as potential energy, typically in the form of body fat. Small amounts are also stored in the liver and muscles as glycogen, a storage form of glucose used for short-term energy. This process if allowed to perpetuate can lead to obesity and other serious health issues.

To control weight gain, an individual needs to keep their caloric intake in line with the rate their body burns them.

If only it were that simple. Counting calories by itself doesn’t work because in the end it matters where those calories come from. This matters more than the number of calories consumed. The focus on the low-fat diet has caused some problems.

It is true that fat contains more calories than carbohydrates, including sugar. But that doesn’t mean that a sugary beverage is better for you than a handful of nuts. That’s just not what the studies have shown. Looking only at calories overlooks the metabolic effect of each calorie. In other words, the source of the calorie changes how an individual digests it and how one might retrieve energy from it.

Therefore, we can’t totally disregard fat. It just needs to be one of the healthy fats like avocado, olive oil, and nuts. So one should not cut out the fat, or make a habit of eating products labeled fat free.

At one time carbohydrates were categorized as simple or complex. But these classifications were misleading. Many doctors are off from those narrow categories and moving toward the all-encompassing terms of high glycemic index and low glycemic index. For example, an apple is a simple carbohydrate because it is digested quickly by the body, but fruit is better for you than other simple carbohydrates such as chips or crackers. That’s the glycemic index is viewed as a more accurate measure of a food’s value (good or bad). When something features a low glycemic index, it raises an individual’s blood glucose levels slowly, increasing the insulin levels gradually.

This is beneficial, because excessive insulin spikes result in insulin resistance, where the body stops responding to insulin it is producing (also known as type 2 diabetes). High-glycemic foods, on the other hand, cause blood sugar levels and thus insulin to rise quickly, prompting the overproduction of insulin and fat accumulation. It is best to focus on low-glycemic foods like wheat bread, fruits, whole-grain pasta, nuts and beans. High-glycemic foods include candy, croissants, and scones. *By choosing the low-glycemic foods and as well as the minimally processed foods, individuals can lose more weight, feel fuller for longer periods of time, and thus remain healthier.

Some additional low glycemic foods are:

• 100% stone-ground whole wheat or pumpernickel bread.
• Oatmeal (rolled or steel-cut), oat bran, muesli.
• Converted rice, barley, bulgar.
• Corn, yam, lima/butter beans, sweet potato, legumes, peas, and lentils.
• Most fruits, non-starchy vegetables and carrots.

Some additional high glycemic foods are:

• White bread (71)
• White Rice (89)
• Watermelon (72)
• Honey (73)
• Doughnuts (75)
• French fries (76)
• Cereals (76)
• Millet (71)
• Corn syrup (73)
• Pumpkin (75)
• Instant oatmeal (83)
• Rice pasta (78)
• Parsnips (97)
• Table sugar (75)
• Soda (74)
• Cheerios (74)
• Puffed rice (78)

Something to note: even as much as high glycemic index foods are dangerous for some people (e.g. diabetes), health experts also do not suggest an individual to completely eliminate all high GI foods from their diet. One can only work towards the goal of eating more of low and medium glycemic index alternatives of such foods.

Even though some foods could also be high in glycemic index, they’re also low in calories and highly nutritious concurrently. Therefore, one must not completely give up on such foods. A good example would be Watermelon. Learn more about whether or not to follow a low glycemic index diet here.

Beware of empty calories

Empty calories are the ones that supply energy but very little nutritional value. The elements of food that provide empty calories contain practically no dietary fiber, amino acids, antioxidants, dietary minerals, or vitamins.  These are known as unhealthy calories.

According to ChooseMyPlate.gov, a diet administration tool from the USDA, empty calories come mostly from solid fats and added sugars.

• Solid fats: Although they subsist organically in many foods, they are often added during industrial food processing, as well as during the preparation of certain foods. Butter is an example of a solid fat.
• Added sugars: These are sweeteners that are supplemented to foods and beverages in the course of industrial processing. They are filled with calories. In the U.S., the foremost forms of added sugars are sucrose and high-fructose corn syrup.

Added sugars and solid fats are commonly believed to make foods and drinks more enjoyable.

However, they additionally add many calories and are major contributors to obesity.

Because of this, fast food is an issue in the US. Researchers from the Centers for Disease Control and Prevention (CDC) printed a report in 2013 that showed 11.3 percent of calories consumed by people in the U.S. come from fast foods.  Nutritionists and healthcare professionals believe this percentage is too high.

As people age, they have a tendency to induce fewer of their daily calories from fast foods. Fast foods compose only 6 percent of the daily calorie intake of older adults.  They tend to have more stable schedules and more apt to prepare and eat meals at home.

However, with the amount of highly calorific meals served in restaurants or aimed toward younger individuals, it’s important that individuals pay close attention to where they get their calories.

Other sources of empty calories

The foods and drinks below provide the largest amounts of empty calories:

Solid fats and added sugars

• cookies
• ice cream
• donuts
• pastries
• cakes

Solid fats

• sausages
• bacon
• ribs
• hot dogs
• cheese
• pizza

Added sugars

• fruit drinks
• sports drinks
• energy drinks
• soda

Sugary drinks are the primary supplier of empty calories for individuals in the U.S. More than half of the people within the U.S. have at least one sugary drink each day.

It is better to avoid them in general and as an alternative consume water, fat-free or 1 percent fat milk, one hundred percent fruit beverage, and low-sodium vegetable juices.

The intake of empty calories can be evaded or considerably curtailed by integrating fresh, healthy food and drink into the diet.

Please feel free to leave any question, comment or concern below.

Good Health!!

Magnesium is something we hear about on occasion and it seems to be important.  But how important is magnesium?  The intention of this article is to answer that question.

What is Magnesium?

What is magnesium and what does it do?  Magnesium is a mineral.  It is used by the body as a nutrient that the body needs to stay healthy. Magnesium is important for several processes within the body, including regulating muscle and nerve function, blood glucose levels, as well as blood pressure levels and building protein, bone, and DNA.

About 60% of the magnesium within the body is found in bone, whilst the remainder is in muscles, soft tissues and fluids, including blood (1Trusted Source).  In effect, every cell in the body contains it and needs it to function.

What are the Benefits of Magnesium?

Exercise helper— Magnesium plays a role in exercise performance.  During exercise, we may need 10–20% more magnesium than when we’re resting, depending on the activity (4Trusted Source).

Magnesium helps move blood sugar into the muscles and dispose of lactate, which can build up in muscles during exercise and cause pain (5Trusted Source).  It is what makes us sore from exercise; especially if it involves muscles that aren’t used to being active.

Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and other people with chronic disease.

However, the evidence is mixed. Other studies have found no advantage of magnesium supplements in athletes with low or normal levels of the mineral.

Helps with depression—Magnesium plays a critical role in functions involving the brain and mood, and low levels are coupled to an increased risk of depression (13Trusted Source, 14Trusted Source).

One analysis in over eight thousand-eight hundred (8,800) people found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression (14Trusted Source).

Some experts believe the low magnesium content of modern food (e.g. fast foods) may cause many cases of depression and mental illness (15Trusted Source).  However, others emphasize the necessity for more research in this matter (16Trusted Source).

Nevertheless, supplementing with this mineral may help reduce symptoms of depression — and in some cases, the results can be impressive (15Trusted Source, 17Trusted Source).

In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant medication.

It fights against type 2 diabetes— Studies indicate that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can inhibit insulin’s capacity to keep blood sugar levels under control (18Trusted Source).

Furthermore, research indicates that people with a low magnesium intake have a higher risk of developing diabetes (19Trusted Source, 20Trusted Source).

One study which followed more than 4,000 people for 20 years found that those with the highest magnesium intake were 47% less likely to develop diabetes (21Trusted Source).

Another study showed that people with type 2 diabetes taking high doses of magnesium each day experienced significant improvements in blood sugar and hemoglobin A1c levels, compared to a control group (22Trusted Source).

However, these effects may depend upon what proportion of magnesium you’re getting from food. In a different study, supplements didn’t improve blood glucose or insulin levels in people that weren’t deficient (23Trusted Source).

Can lower blood pressure— Studies have shown that taking magnesium can lower blood pressure (24Trusted Source, 25Trusted Source).

In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure (27Trusted Source).

However, these benefits may only occur in people who have high blood pressure.

Another study found that magnesium lowered blood pressure in people with high blood pressure but had no effect on those with normal levels (28Trusted Source).

Contains anti-inflammatory advantages— Low magnesium intake is linked to chronic inflammation, which is one of the products of aging, obesity and chronic disease (29Trusted Source, 30Trusted Source, 31Trusted Source).

In one study, children rock bottom blood magnesium levels were found to posses the maximum levels of the inflammatory marker CRP.  CRP stands for C-reactive protein. It is a protein made by the liver. The level of CRT in the blood increase when there is a condition causing inflammation somewhere in the body. They also had higher blood glucose, insulin and triglyceride levels.

Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes (33Trusted Source, 34Trusted Source, 35Trusted Source).

In the same way, high-magnesium foods — like fatty fish and bitter sweet dark chocolate — can reduce inflammation.

Tempers insulin resistance— Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.  For more information on metabolic syndrome, see the article, The Facts about metabolic syndrome on this website.

Insulin resistance is characterized by a diminished ability of muscle and liver cells to properly absorb sugar from the bloodstream.  Magnesium plays a vital role in this process, and many people with metabolic syndrome are deficient.

In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium through urine, further reducing your body’s levels (41Trusted Source).

Fortunately, increasing magnesium intake can help. One study found that using this mineral as a supplement reduced insulin resistance and blood sugar levels, even in people with normal blood levels (45Trusted Source).

It Improves PMS Symptoms

Premenstrual syndrome (PMS) is among the foremost common disorders among women of childbearing age. Its symptoms include, abdominal cramps, tiredness, water retention, and irritability.

Interestingly, magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS (46Trusted Source, 47Trusted Source).

It is evident from the benefits addressed above that magnesium is very important to our bodies.

How do we get Magnesium?

Foods 

Magnesium is found naturally in many foods and is also added to some fortified foods. An individual can get recommended amounts of magnesium by eating a variety of foods, including the following:

• Milk, yogurt, and some other milk products
• Fortified breakfast cereals and other fortified foods
• Legumes, seeds, whole grains
• Almonds
• Pumpkin seeds
• Spinach, boiled
• Swiss chard, boiled
• Dark chocolate
• Avocado
• Black beans
• Quinoa, cooked
• Halibut
• Cashews
• Mackerel
• Salmon

Supplements

Magnesium is on the market in multivitamin-mineral supplements and other dietary supplements. The types of magnesium in dietary supplements that are more easily absorbed by the body are magnesium lactate, magnesium aspartate, magnesium citrate, and magnesium chloride.

As mentioned earlier, a study indicated that supplements did not improve blood sugar levels in individuals that weren’t deficient, how do you know if you’re deficient?  One sure way to be certain is by supplement our diets with supplements.

Magnesium is also included in some laxatives and some products for treating heartburn and indigestion (e.g. Milk of Magnesia).

However, if you have a medical condition, check with your doctor before taking magnesium supplements.  Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.

If you want to try a magnesium supplement, you can find a huge selection of high-quality products online at the Vitiman Shoppe.

How Much Magnesium do we Need?

Magnesium is a natural mineral that is found in many foods and in our bodies. However, as with all things, there are hazards linked with getting too much.

A magnesium overdose can lead to what is scientifically known as hypermagnesemia. This occurs when there is too much magnesium in the blood. It is likely to occur in people with chronic health conditions, such as chronic kidney disease, although it’s rare.

Magnesium overdose can also result from an excessive amount of a supplement or medication containing magnesium.

Hypermagnesemia is rare because the kidneys job is to get rid of excess magnesium. Overdose with resultant hypermagnesemia is most often seen in individuals with poor kidney function after they take medications containing magnesium, such as laxatives or antacids.

It’s because of this risk that individuals with kidney disease are cautioned against taking magnesium supplements or medications that contain this magnesium. The associated risks are also higher for individuals with heart disease and gastrointestinal disorders.

Symptoms of excessive magnesium are:

• diarrhea
• nausea and vomiting
• lethargy
• muscle weakness
• abnormal electrical conduction in the heart
• low blood pressure
• urine retention
• respiratory distress
• cardiac arrest

But an individual can also not have enough magnesium.  This condition is called hypomagnesemia.  The cause: low magnesium is typically caused by a decreased in the absorption of magnesium in the gut or increased emission of magnesium in the urine. This is because magnesium levels are principally controlled by the kidneys. The kidneys normally increase or decrease excretion (waste) of magnesium based on what the body needs.

It can also be caused by low dietary intake, alcoholism, and diarrhea.

Symptoms of low magnesium are:

• general weakness
• tiredness
• muscle cramps
• palpitations
• abnormal heart rhythms
• paresthesias
• low potassium levels in the blood
• hypoparathyoidism which might result in low calcium levels in the blood chondrocalcinois
• spasticity and tetany
• migraines
• epileptic seizures
• increased irritability of the nervous system with tremors, basal ganglia calcifications and in extreme and prolonged cases coma, intellectual disability or death.

So, how much do we need?

The diets of most of the people in the US provide a smaller amount than the recommended amounts of magnesium. Men older than 70 and teenage girls are presumably to contain low intakes of magnesium. When the quantity of magnesium individuals get from food and dietary supplements is joined, the total intakes of magnesium are generally above recommended amounts.

According to the National Institutes of Health’s Office of Dietary Supplements, healthy adult males should generally intake 400 to 420 milligrams (mg) of magnesium a day.  Healthy adult females should consume 310 to 320 mg daily. It is recommended that pregnant women are to consume a higher dose than women who aren’t.

If an individual supplements magnesium, the most an adult should ingest is 350 mg daily. Supplemental magnesium is different from magnesium naturally occurring in the foods we eat.

The office of Dietary supplements also notes that excessive magnesium from food doesn’t pose a health risk in healthy individuals because the kidneys eliminate excess amounts within the urine. It also notes that excessive doses of magnesium from supplements or medications frequently result in diarrhea which can be accompanied by nausea and abdominal cramping.

Magnesium can be prescribed to prevent migraine headaches, with a daily dosage of more than 350 mg a day.  However these dosages should only be taken with medical supervision.

Please feel free to leave any question, comment or concern below.

Good Health!!

There has been a lot of talk about gluten in recent times and there has been an emphasis on gluten diets and products.  But what do we really understand about gluten.  It might be a good idea to know about gluten: the facts.

There is a controversy concerning Gluten these days. The majority claim that it is safe for all except those who have a condition known as celiac disease. On the other hand, other health professionals believe that gluten is harmful for most people.  So let’s examine gluten.

What is gluten and why is it bad

Gluten is a family of proteins found in grains such as wheat, barley, rye, spelt and sometimes oats.  Of the gluten-containing grains, wheat is undoubtedly the most commonly ingested.

The two (2) main proteins in gluten are glutenin and gliadin. Gliadin is the ingredient responsible for most of the negative health effects.

When flour is mixed with water, the gluten proteins form a sticky compound that has a glue-like consistency. This glue-like property makes the dough elastic, and provides bread the capacity to rise when baked. It also provides a chewy, satisfying texture.

Why is it bad?

For starters, most people tolerate gluten just fine.  But, it can cause difficulty for people with certain health conditions.  This includes celiac disease, gluten sensitivity, wheat allergy and a few other diseases.

Celiac disease – is an autoimmune disease that causes people to become intolerant to gluten. It is a chronic digestive disorder resulting from an immune reaction to the protein gliadin.  It entails inflammation as well as destruction of the inner lining of the small intestine which can lead to the non-absorption of nutrients and minerals commonly known as malnutrition.

Symptoms can include chronic diarrhea, weight loss, and fatigue. In some cases, the only symptom is anemia.  Some individuals may have no symptoms, or may not appear until later in life.

Celiac disease affects less than one percent of Americans. It can affect a person of any age who is hereditarily inclined, but it frequently begins in middle infancy.  It is a permanent disorder and the only treatment at present is a gluten free diet.

Gluten sensitivity – If an individual has symptoms of celiac disease and has negative test results, they could be gluten sensitive.

Wheat allergy – is one among the foremost common childhood food allergies, but it affects adults also.  An individual with a wheat allergy has a specific antibody to a wheat protein, and at times more than one.  However, a wheat allergy is not the same as celiac disease.

Gluten can cause other long-term issues.  See the featured video for more on this.

The solution

If an individual thinks they react negatively to gluten, they should consult with their doctor to see if they have celiac disease. If that’s ruled out, a gluten-free diet may help to establish if they’re actually gluten intolerant.

It is important to note that avoiding gluten means more than giving up traditional foods like pasta, pizza, cereals, beer and breads. Gluten also languish in many other products, including soy sauce, frozen vegetables in sauces, foods made with “natural flavorings,” vitamin and mineral supplements, some medications, and even toothpaste. Suffice it to say, this makes following a gluten-free diet extremely challenging.

It’s also important to know that it can set one up for some nutritional shortages. For example, fortified breads and cereals have become a major source of B vitamins in the United States. Although breads made with rice, tapioca, and other gluten-free flours are have become more common, they’re generally not fortified with vitamins.

This can be a problem for anyone, but it’s particularly troublesome for women who are pregnant or may become pregnant. They need vitamin B9, more commonly referred to as folate or vitamin Bc, to avert birth defects. Taking a gluten-free multivitamin-multimineral supplement is also a good idea for anyone trying to avoid gluten.

Whole wheat is also a major source of dietary fiber, which is required for the bowels to work properly. It’s possible to get the fiber one needs from other grains, such as brown rice or quinoa, or from fruits, vegetables, and beans, and that is something that needs to be pursued.  The average American diet is deficient in fiber to begin with and without it the problem gets worse.

If one supposes to have celiac disease or gluten sensitivity, it’s best to see a physician before going gluten free. Once an individual has avoided gluten for a period of time, it becomes difficult to determine if he or she has either of these conditions.  The reason is because the antibodies needed for accurate results have most likely been depleted.

If determined that diet is the way to go, the following foods are viable sources of wheat proteins and should be avoided:

• breakfast cereals
• sauces, soy sauce, Worcestershire sauce, gravies, and condiments, such as ketchup
• A majority of baked products, including cookies, cakes, donuts, muffins, crackers, pretzels, waffles, and bread
• beer, ale, root beer
• hydrolyzed vegetable protein
• coffee alternatives, malted milk, and instant chocolate drink mixes
• couscous, pasta, and noodles that are made with wheat or semolina
• ice cream and ice cream cones
• dumplings
• vegetable gum
• gelatinized starch and modified food starch
• processed meats, such as hotdogs
• meat, crab or shrimp substitutes
• monosodium glutamate
• natural flavorings

As you can see, the list is very extensive.  Most of which are everyday products for us.  Therefore, before undertaking such an endeavor as this, be sure it’s the correction course of action.

Gluten free foods

If one must go the gluten free route, all is not lost.  There’s a host of items to choose from.

Let’s start with whole grains:

• wild rice
• brown rice
• buckwheat
• tapioca
• quinoa
• sorghum
• millet
• teff
• amaranth
• arrowroot
• oats

One thing to take notice of is the importance of checking food labels when buying whole grains. Gluten-free whole grains are often contaminated with gluten, if they are processed in the same facility as gluten-containing foods.

One example would be oats which are frequently processed in facilities that also process wheat.  This will likely cause cross-contamination. Therefore it’s best to verify that the oats purchased are certified as gluten-free.

Fresh fruits and veggies are a winner

• apples
• bananas
• bell peppers

  

• berries
• carrots
• citrus fruits, including oranges and grapefruit
• cruciferous vegetables, including cauliflower and broccoli peaches
• green beans
• greens like spinach, kale, and Swiss chard
• mushrooms
• onions
• pears
• radishes
• starchy vegetables, including potatoes, corn, and squash

Items in this category to use caution with include:

Ready chopped fruits and veggies – They can be cross-contaminated with gluten conditional on where they were prepared.

Frozen fruits and veggies – These may contain added sauces and flavorings

and may contain gluten. Plain frozen versions are in general gluten-free.

Dried fruits and veggies – Some may include gluten-containing ingredients. Plain, unsweetened, dried fruits and vegetables be likely to be gluten-free.

Canned fruits and veggies – They may possibly be canned with sauces that contain gluten. Fruits and vegetables canned with water or natural juices are likely to be safe and gluten-free.

Proteins may be tricky and must be picked carefully

• seafood (fresh fish, scallops, shellfish)
• red meat (fresh beef, pork, lamb, bison)
• legumes (beans, lentils, peas, peanuts)
• traditional soy foods (tofu, tempeh, edamame, etc.)
• nuts and seeds
• poultry (fresh chicken, turkey)

Pay close attention to these proteins

• processed meats, like hot dogs, pepperoni, sausage, salami, and bacon
• lunch meats or deli cold cuts
• ready-to-eat proteins, like those in microwavable TV dinners
• ground meats
• meat substitutes, like vegetarian burgers
• proteins are combined with sauces or seasonings

Avoid these proteins at all cost

• seitan (a vegan meat substitute made entirely out of hydrated gluten)
• any meat, poultry, or fish that has been breaded
• proteins that are mixed with wheat-based soy sauce

Dairy works too.  Most dairy products are gluten-free. But, the ones that are flavored and contain additives should be double-checked, which include:

• flavored milks and yogurts
• processed cheese products, such as cheese sauces and spreads
• ice cream, which is usually mixed with additives that contain gluten

Dairy product to avoid

• Malted milk drinks

Dairy products that are gluten-free

• yogurt
• milk
• butter
• sour cream
• cottage cheese
• cheese
• cream

Fats and oils that are Gluten-free

• butter and ghee
• olives and their oil
• avocados and avocado oil
• coconut oil
• vegetable and seed oils, including sesame oil, canola oil, and sunflower seed oil

Fats and oils are naturally gluten-free. But in some cases, additives that contain gluten are mixed with fats and oils for flavor and thickening.  It’s prudent to double check these:

• cooking sprays
• oils with added flavors or spices

Beverages

• water
• 100% fruit juice/drink
• lemonade
• coffee
• tea
• sports drinks, soda, and energy drinks
• some alcoholic beverages, including wine, hard ciders, and beer made up of gluten-free grains, such as buckwheat or sorghum (a cereal plant)

Double-check any beverages with additional flavorings or mixtures, such as

coffee coolers, distilled liquors, such as vodka, gin, and whiskey — even when the label states gluten-free, as have been known to trigger a reaction in some people, and smoothies that are pre-made .

• Avoid these beverages at all cost
• beers, ales, and lagers made from gluten-containing grains
• non-distilled liquors
• other malt beverages, like wine coolers

Spices, sauces, and condiments

Spices, sauces, and condiments frequently contain gluten but are usually overlooked.Although most spices, sauces, and condiments are naturally gluten-free, gluten-containing components are sometimes added to them as emulsifiers, stabilizers, or flavor enhancers.

Some common gluten-containing ingredients added to spices, sauces, and condiments include modified food starch, maltodextrin, malt, and whole wheat flour.

Gluten-free spices, sauces, and condiments

• coconut aminos
• tamari
• white vinegar, distilled vinegar, and apple cider vinegar

Double-check these

• Worcestershire sauce
• salad dressing
• tomato sauce
• pasta sauce
• relish and pickles
• barbecue sauce
• mayonnaise
• ketchup and mustard
• dry spices
• salsa
• gravy and stuffing mixes
• stock and bouillon cubes
• marinades
• rice vinegar

Avoid these

• malt vinegar
• wheat-based soy and teriyaki sauces

Ingredients

Additionally, be on the lookout for these ingredients to verify if an item contains gluten

• wheat-based ingredients, like wheat protein as well as wheat flour
• modified food starch and maltodextrin (if made up of wheat, it’ll be specified on the label)
• emulsifiers (will be specified on the label)
• soy or teriyaki sauce
• gluten stabilizer
• malt-based ingredients, including malt vinegar, malt extract, and malt syrup

Closing points

Basically, to be safe, any pre-cooked or pre processed item is worth additional evaluation.  If there’s doubt if a product contains gluten, it’s best to contact the manufacturer to be sure.

Wheat, rye, and barley are the main foods that require to be kept far away from while following a gluten-free diet. Bear in mind that gluten is additionally usually added to processed foods, like canned and boxed products.

Please feel free to leave any question, comment or concern below.

Good Health!!

In the article: All about Testosterone, much is explained about the production and function of testosterone. It also explains how it becomes deficient and what happens as a result. This article addresses a possible solution to testosterone depletion which is a supplement named TestoGen Testosterone Booster. Therefore, this is a TestoGen review.

What is TestoGen

TestoGen is a supplement that aids a man’s body to produce its own testosterone. The ingredients are all natural and are a safe way to boost testosterone levels to normal.

Why TestoGen

Increasing testosterone levels can alleviate the symptoms of a deficiency such as:

• Depression
• Fatigue
• Irritability
• Lack of motivation
• Low libido
• Weight gain
• Poor sexual performance (i.e. erectile dysfunction)
  TestoGen can address these issues.

TestoGen is natural and safe and doesn’t have the side effects as well-known testosterone boosters. TestoGen aid the body in producing its own testosterone.

What’s in TestoGen

Testosterone booster has lots of great, natural ingredients in just the right amounts to do the job properly. Just take a look at these:

BIOPERINE- is a derivative of black pepper and drastically increases the bioavailability of all the other ingredients in TestoGen. This means that considerably more of the active ingredients are absorbed by your body, which makes them more practical. In other words, including Bioperine in the TestoGen formula means you get better results because more of the ingredients are at work then would be otherwise.

ZINC– is a really efficient testosterone booster and well-known as an aphrodisiac. Zinc is contained in oysters as a main component. It’s also essential for keeping the sperm healthy and is responsible for keeping a lot of bodily functions working properly. Zinc can be lost through perspiring so it’s vital to keep your levels up if you are into fitness training– or any other activity that causes you perspire.

VITAMIN B6- is required by the body for over one hundred (100) different functions, therefore it plays a crucial role in your overall health. B vitamins are additionally central for the assembly of testosterone, and studies have shown that vitamin B-complex vitamin deficiency is connected to lower testosterone levels and increased estrogen levels (the female sex hormone), as well as having an influence on overall energy levels. The vitamin B6 in TestoGen will help you combat fatigue and irritability as well as help your body increase testosterone production.

RED GINSENG EXTRACT- is taken from the root of this plant and is a well-known aphrodisiac giving it the alternative name of “man root.” It is also a libido stimulator which can protect the testes from damage by dioxins (chemical compounds), assisting in strong erections. When contained in TestoGen, it gives you a strong feel-good factor to sharpen you both physically and mentally, making you ready to tackle the world!

FENUGREEK EXTRACT- is a herb with libido-increasing, testosterone- advancing seeds. Fenugreek is a safe, natural way to increase your strength, stamina and vitality as it increases the release of insulin which helps increase muscle production. Fenugreek also has powerful antioxidant properties to ensure that those harmful free radicals are kept at bay enabling your body to work efficiently.

D-ASPARTIC ACID- is an amino acid regulator which aids in the production of hormones, including the luteinizing hormone. This stimulates the production of testosterone and therefore helps in the production of lean muscle and an overall increase in strength and stamina. This will increase your libido as it will definitely get a kick from it! Research suggests that D-aspartic could improve testosterone formation by over 45% during a matter of weeks – and TestoGen has more of it per serving than any other product on the market.

VITAMIN K1- assists in keeping your bones strong and healthy, but the main reason for including this important vitamin is because it helps your body absorb the vitamin D (mentioned below) that’s also in the TestoGen formula more efficiently, increasing the testosterone-boosting benefits you’ll get from the vitamin D!

NETTLE LEAF EXTRACT- you may know it by the name stinging nettle but did you know it can help boost your testosterone levels? Testosterone binds itself to a protein called SHGB. However, when it is attached to protein, testosterone can’t be of much use. Research has shown that nettle leaf also binds to SHBG, leaving your testosterone unengaged to circulate in your bloodstream and do much far more useful things like build muscle and boost your libido.

BORON- is a trace mineral found in soil and some fruits and vegetables. Studies have shown that even a tiny amount of boron is enough to significantly increase testosterone levels. One study found that men who took as little as 10mg of boron per week showed a 28% increase in free testosterone and a decrease in estrogen levels. In another study, bodybuilders taking a daily boron supplement for 7 weeks showed a major increase in testosterone levels compared to those taking a placebo.

VITAMIN D- mentioned earlier,
studies have shown that men with sufficient vitamin D levels have significantly higher testosterone levels than those with low vitamin D levels. This means that increasing your vitamin D intake can have a really positive effect on your testosterone levels. TestoGen uses vitamin D3, cholecalciferol, which can lift your free testosterone level (the testosterone that is not attached to protein, so it’s floating around in your bloodstream) as well as hamper the speed of testosterone converting into estrogen. It is a win-win situation. Additionally, vitamin D works even better when taken with magnesium, boron and vitamin K, which of course, are all included in the TestoGen formula as well.

MAGNESIUM – Lastly, magnesium is an essential nutrient that plays an important role in testosterone production. A study found that men taking 750mg of magnesium per day for four weeks showed a 26% increase in testosterone levels. Magnesium also helps promote quality sleep, which is important for good quality testosterone production. Research further shows that most adults don’t consume enough magnesium, so we’ve added a generous dose of to every TestoGen serving to ensure you get more than enough of it.

Side effects

In view of the fact that TestoGen is made from natural, whole ingredients, there are no known side effects that might occur while using this supplement. However, like any supplement, it’s always advisable to confer with your physician about starting TestoGen, especially if you’re taking other prescription medications.

Some customer reviews claim that taking TestoGen increased hair growth in certain areas.

As with any supplement, you should always be sure to carefully follow the instructions on the bottle. While some testosterone supplements include questionable ingredients or substances that can be harmful, TestoGen is made of completely natural ingredients, and as a result do not have these same dangers.

If you are concerned about possible side effects, consult with your physician about what increased testosterone levels can cause.

Pros and Cons

Pros: TestoGen will assist you in boosting your overall testosterone which can help become more alert, increase your concentration ability, decrease your feelings of depression, and boost up overall libido. All of these benefits are fundamental for both physical and mental health and can be adversely affected by decreased testosterone levels.

Every natural ingredient has been carefully researched and selected to add into the overall supplement formula to create a proportionate and effective testosterone booster.

Cons: Some may find this product to be expensive at a price of approx $60.00 for a thirty-day supply. However, keep in mind that this is a quality product, using all-natural ingredients which have been researched and tested.

Where to buy TestoGen

TestoGen is only available through the manufacturer’s main website. A

single bottle costs $59.99 for a thirty-day supply, and there are offers that provide discounts for larger quantities. For more information you may inquire here.

Final thoughts

Boosting testosterone levels is a proficient and efficient means of building muscle mass, increasing one’s libido, increasing weight loss possibilities, and improving one’s physical and mental health overall. The average male’s body will stop producing enough testosterone to stimulate overall physical and mental growth by age 30. Once testosterone production begins to decline, the body has no innate or natural way to reverse the process.

For this reason, testosterone supplements have been formulated to help boost reduced levels and increase overall health in men. A higher level of testosterone has a fantastic amount of health benefits which will improve an individual’s overall quality of life.

If you are concerned about your testosterone levels and you are looking for a safe product to address your concern, TestoGen may be a satisfactory choice to naturally increase sexual pleasure and performance as well as overall health.

Taking TestoGen can significantly increase your general sense of well-being and help make your workout efforts even more effective. Furthermore, the libido boosting properties of TestoGen make it an excellent means of increasing your sex drive and improving health overall. For more information click here.

Please feel free to leave any comment, question or concern below.

Good health!!