What is testosterone?

Testosterone also known as male hormone is a steroid hormone from the androgen group. Testosterone is secreted in the testes of men and the ovaries of women. It plays an important role in both male and female health and well being. Testosterone is derived from cholesterol like any other steroid hormones. Testosterone is produced more  in men but is also found in less quantity in women. Testosterone is the reason for a manly look in men.

Tips to increase testosterone naturally

1. Consume more Zinc

Zinc is a mineral which is very important for the production of testosterone in human body. It prevents testosterone from being converted into the female hormone [estrogen] by making the enzyme aromatase not work.

Zinc helps produce higher sperm counts and healthier sperm. So if you are suffering from low level of testosterone then lower level of zinc can be the reason.

So from where do I get zinc? Foods like beef, oysters, liver, seafood, poultry, seeds, salmon, brown rice, pine nuts, turkey, milk, beans, yogurt and cottage cheese are high in zinc. If you think you are not getting enough zinc from your daily diet then you can supplement yourself with zinc.

2. Eat more healthy fats

It is always considered that fat is bad and people try to eliminate each and every gram of fat from their diet which is no t a right thing to do. One should avoid saturated and Trans fat but should consume some healthy fats.

Research has shown that those who ate diet rich in healthy fats had the highest testosterone levels. Eating a very low fat diet or eliminating fat completely from your diet will result to lower testosterone levels because your body needs fat to produce testosterone.

This does not mean that you should start consuming lots of fat from now on.  Just make sure 20-30 % of your daily calories come from healthy fats.

3. Lose fat

You must have noticed that those who are overweight or obese suffer from problems like male boobs. The reason is that more fat percentage one has the higher his estrogen levels will be because body fat contains an enzyme called

aromatase that converts male hormone “testosterone” into female hormone “estrogen”.

So eat balanced meal and workout properly to lose fat.  This will decrease your estrogen level and will increase testosterone levels. But never cut too many calories or go on crash diet this will result in muscle loss. Losing 4-8 pounds a month is healthy and more realistic.

4. Get rid of estrogen

To get rid of estrogen you can do the following things

• Eat more raw cruciferous vegetables like broccoli, cabbage, cauliflower etc. Cruciferous vegetables contain a chemical called DIM [diindolylmethane] that helps your body get rid of excess estrogen.  You can even supplement with DIM to flush excess estrogen out of your body.
• Consume more fiber. This will help you in two ways; first fiber makes you feel full which will help you lose fat and it will naturally flush out toxins that cause you to have excess estrogen like the xenoestrogens.  You can get the list of high fiber foods Here
• You can also supplement with Red grape skin extract [Resveratrol] to help your liver remove excess estrogen.

5. Avoid Xenoestrogens as much as possible

Xenoestrogens! What is that?  Many of you might not have heard about xenoestrogens but these days we get in contact with xenoestrogens in many ways. Xenoestrogens are manmade estrogens that are found in things like artificial growth hormones and steroids, pesticides, air fresheners, plastic containers etc. These xenoestrogens will decrease testosterone level and will increase estrogen levels.  Now the question is how to avoid xenoestrogens? Below are few tips to avoid xeonestorgens.

• Try to consume more organic fruits and vegetables that are pesticide free. Always wash vegetables properly before eating them.
• If you eat meat try to eat meats that are naturally raised instead of eating beef, pork, chicken etc that was raised using artificial growth hormones and steroids.
• Avoid plastic products. Use glass products to store water and food. Plastic produces xenoestrogens that will get into your water and food.
• Avoid colognes, perfumes and air fresheners which contain parabens.  Parabens are xenoestrogens.

NOTE: Since most xenoestrogens gets accumulated in your body fat. So the best way to avoid xenoestrogens is to lose fat.

6. Get adequate sleep.

A study conducted by a university of Chicago showed that men who got little sleep had way lower testosterone levels than men who got 6-8 hours of sleep.

Another study held by University of North Carolina showed that your testosterone levels can drop down by as much as 40 percent when you do not get enough sleep.

Generally people get morning erection i.e. they feel hornier in the morning which is a result of higher testosterone levels in the morning than rest of the day. Result shows that your testosterone levels are 30 % higher in the morning than in the evening. as a result you feel hornier in the morning.

A loss of sexual desire or morning erections could be a sign of lower testosterone.

Your body will produce the most testosterone while you are sleeping. So the better you sleep the more your testosterone levels will be. Try to get at least 6-8 hours quality sleep.

7. Stress Less

When you are stressed your body releases a “stress” hormone called cortisol that shuts down testosterone production.

Research led by Population Council endocrinologist Matthew Hardy found that stress hormones like cortisol overpower the enzymes responsible for ensuring that cells in the testes produce testosterone.

Cortisol also makes you gain fat and we already discussed that the fatter you are the higher your estrogen levels will be which will result to less testosterone levels.

A recent study found that fans of a losing team had 50 percent lower levels of testosterone after their team lost and fans had up to 100% higher levels of testosterone after their team won.

So stop worrying about little things, try to control your temper and look for ways to lower your stress.  Being more positive can reduce stress levels. So stop worrying about little things, try to control your temper and look  for ways to lower your stress.  Being more positive can reduce stress levels. Worrying about things will do no good but only add more problems.

You can also supplement yourself with natural herbs like Ashwagandha to reduce cortisol.

8. Consume 1000-1500 mg of vitamin C per day

In today’s world it is difficult to avoid stress completely. So for all those who are having hard time avoiding stress can start taking 1000-1500 mg of vitamin C per day. Below are the reasons why you should do so…

• Vitamin C can lower cortisol levels allowing your body to make more testosterone.
• Like Zinc Vitamin C reduces the armostase enzyme that converts your testosterone into estrogen.

9. Try to get sexually stimulated as much as possible.

Ooo…  Now I am sure everyone will religiously follow this tip. Jokes apart. If you are not getting sexually aroused or sexually stimulated very much right now [especially if you are over 40] you can dramatically boost your testosterone levels by getting sexually stimulated more often.

You need to do anything you can to get a “Viagra free” erection. A German scientist found that just by having an erection causes your levels of circulating testosterone to rise significantly.Just have a look at how these 3 researches proves how much your testosterone level can rise after getting stimulated.

In a study done by Ludwig Boltzmann Institute for Urban Ethology in Vienna… 10 men viewed a 15 minute pornographic film and the men’s testosterone levels increased 100 percent afterwards.

Another study published by Psychoneuroendocrinology used sexually arousing films on 9 males and testosterone levels increased within 10 minutes of sexual arousal.

In a study published in the Archives of Sexual Behavior… Testosterone was measured every 15 min for 3 hours in 8 men before, during, and after the showing of a sexually explicit movie and there was an average increase of 35% in testosterone so…

If you don’t get sexually stimulated or aroused for a longer period of time than there are chances that your testosterone levels will decrease.

10. Consume enough vitamin A, B and E

Along with vitamin C and zinc, Vitamin A, B and E are also very essential in the production of testosterone. If you have lower testosterone levels it is quite possible that you are not consuming enough vitamin A, B and E.

If you are eating enough fruits, veggies, lean meats and nuts then you don’t have to worry much about supplementing with any extra A, B and E vitamins.

11.  Don’t overheat your testicles

As we already know testicles are where testosterone is produced, Your testicles need to be 2 degrees cooler than your body temperature to function at its best.

So if you are wearing tight pants, tight underwear, taking too long hot showers or doing anything which overheats your testicles, then it may affect your testosterone production. Thus try to wear loose clothes.

If you have excess fat than that will also overheat our testicles.

12. Avoid alcohol.

Avoid alcohol as much as possible. Alcohol makes it hard to breakdown estrogen in your liver, keeping your testosterone level low and estrogen level high.

13. Exercise.

Last but a very important tip, Lift weights. Research shows that Olympic lifts and compound movements like squats, bench press, overhead press etc. boost your testosterone level. Limit your workout duration to max 90 mins.

Follow these simple tips and you will surely feel the difference in you.

See larger image Animal Test 21 pckts (Health and Beauty) List Price: $99.95 USD New From: $55.99 In Stock

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Veggies can help to stimulate the fat burning process! Sounds crazy right? But it actually does.

The fact which is not known to everyone is that there are few chemicals in our environment and also in our food supply such as petrochemicals, pesticides and herbicides that causes an estrogenic effect inside human bodies.  And this affects both men and women.

These are called xenoestrogens. Exposure to xenoestrogens from chemical in our environment, food supply and water supply is a factor that stimulates our body to hold onto fat. In today’s world it’s very difficult to avoid such exposure completely even if you live in area with low pollution and eat organic food.

So now the question is how can I fight against these? Well, that’s where specific veggies can help.

There are different classes of spices, vegetables, and teas etc. that have compounds which can help to fight against the effects of xenoestrogens. Cruciferous vegetables such as kale, cauliflower, broccoli, cabbage etc. are the most powerful classes of vegetables.

The compound [phytonutrients] in cruciferous veggies that help fight against xenoestrogens is indole – 3 – carbinol [I3C]. And as a result help you burn fat more effectively.

So now you have one more reason to add these veggies to your diet.

There are specific teas, spices and other sources which contains these unique compounds. I will talk about those sources in my future articles.

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What Is ZMA?

ZMA is a blend of two mineral zinc and magnesium and a vitamin, Vitamin B 6 [pyridoxine]. Our body undergoes many biological processes and all these three compounds play an important role. Zinc prevents testosterone from being converted into estrogen through 5A Reductase enzyme. Magnesium is a neurological mineral which helps to improve strength. Vitamin B 6 helps with zinc’s inhibitory action on the 5A reductase enzyme.

ZMA Studies

Victor Conte was the founder of the first study on ZMA. NCAA football athletes were stopped taking nutritional supplements for 8 weeks. The controlled group took ZMA and their strength, testosterone levels and lean muscle mass were monitored. Result showed that the group which took ZMA supplementation increased leg strength by 11.5 % over 4.9 % of the placebo. There was an increase of IGF-1 levels vs. a decrease of 20 % in placebo and an increase of 30 % in free and total testosterone vs. 10 % in the placebo. Although results did not showed any changes in the lean muscle mass gains despite of anabolic changes.

A study published in (Journal of the International Society of Sports Nutrition 1 (2): 12-20. doi:10.1186/1550-2783-1-2-12) showed no significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity during 8 weeks of ZMA supplementation.

Recently a study on ZMA published in (European Journal of Clinical Nutrition advance online publication, 19 September 2007; doi:10.1038/sj.ejcn.1602899) 14 subjects in their 20s and 30s followed an exercise program regularly and took 11 to 22 mg of Zinc per day, before the study started. As the study started they were given recommended dose of ZMA and their testosterone levels were checked. Results showed no difference in testosterone levels. Serum zinc levels and excretion in urine were heightened.

Conclusion

Now the question is “Should I supplement with ZMA?” The answer is “It depends” Depends on your diet. USDA studies showed that less than 70 % Americans get enough Zinc and less than 40 % Americans get enough magnesium. And am sure not only Americans but even people in other countries are not getting enough of these minerals and vitamin because of today’s busy life and processed foods. So in simple words if you are not getting enough of these minerals and vitamin you should supplement yourself with ZMA for optimal results. But do remember ZMA is not a magic pill which will give you dramatic results. It’s just like any other vitamin or mineral supplement. Thus if you have zinc, magnesium and Vitamin B 6 deficiency you will see results after using ZMA supplements.  So consult a nutritionist and if you find that you are not getting enough of ZMA than it is advisable for you to supplement yourself with ZMA.

See larger image Optimum Nutrition Zma, Capsules, 180-Count Bottle (Health and Beauty) List Price: $36.99 USD New From: $19.00 In Stock Release date June 28, 2006.

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I rarely see anyone doing squats in the gym or even If they do they will prefer assisted or ball squats with light intensity.  And it’s even rarer to see anyone striving really hard for the last rep while doing heavy free squats. Many of you might have heard that squats are considered to be king of all exercise in bodybuilding, and there are reasons why experts have given squats such an importance.

So in this article I will discuss about the benefits of squats so that you don’t make the same mistake which I did in my early days. So let’s know the reasons why squats are considered as king of all exercise and why you should start squatting from now onwards.

Reason 1:  Squats Are A Full Body Exercise.

Most of you know that squat is a compound exercise. When an exercise involves more than one muscle is called a compound movement. When you squat you not only work on your thighs but you are working on your body as a whole.

Research shows that your body uses over 200 different muscles when performing squats. And it is also known that getting stronger on your squats will make you stronger on other exercises. This means it is very much possible that you add 30 lbs weight to your best squat and suddenly you discover that your bench press also went up by 10 lbs! Isn’t that great?

Reason 2:  Squats Triggers Body To Release More Testosterone!

Squats are considered to be the best exercise [deadlifts being the second best] for stimulating a favorable hormonal response. This means that heavy squats will trigger the body to release more growth hormone and testosterone and these two chemicals are crucial for muscle building.

And some university studies also showed an increase in upper body mass gains when squats are included in a training program. And even I have experienced this.

Reason 3: Squats Strengthens Your Hips And Core.

When we talk or think about building muscles, the first thing that comes to mind is Pecs or biceps. Why? Because you can flaunt them.

But power and strength originates in the hips and core. So if you want to increase your overall strength and power, you should work hard on strengthening your hips and core. So now which is the best exercise to strengthen hips and core? Yes you guessed it right it’s SQUATS!

Reason 4: Squats Builds Overall Muscle Mass

As we discussed earlier that squats triggers body to release more testosterone and growth hormone. At the same time it is also seen that after few hours of squatting, you will feel more hungry. It is something like your brain sends a never ending signal to eat more food. This will help you repair your damaged muscle cells.

So all those who can’t gain weight because they don’t feel hungry, squats will solve their problem in a heartbeat.

These were the benefits which I can think about at the moment.

Conclusion:

It is very well said “Shut up and SQUAT!” So next time when you have your legs workout don’t skip squats. If you will keep in mind  the reasons we discussed above I am sure you will start loving squats. Don’t make a mistake which I did in my early days. Squat heavy and feel your muscles growing. You will love the experience.

So in simple words “Do your squats. Because yes, they ARE that IMPORTANT.

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1. The Most Important Meal Of The Day To A Bodybuilder?

Here is a chart of vitamins and minerals we need every day.

Fat Soluble Vitamins can be stored in the body and need not be consumed daily. While it is difficult to “overdose” on them from ordinary sources, consuming mega doses of fat soluble vitamins, especially A and D, can lead to a dangerous buildup in the body.
Abbreviations: IU=International Units; mg=milligrams; mcg=micrograms.

Vitamin A Retinol – Men: 3 000 IU – Women: 2 700 IU
Liver, fortified Milk (Retinol form – see below for Carotene sources.)
Essential for eyes, skin and the proper function of the immune system. Helps maintain hair, bones and teeth.

Deficiency: Night blindness; reduced hair growth in children; loss of appetite; dry, rough skin; lowered resistance to infection; dry eyes.
Overdose: Headaches; blurred vision; fatigue; diarrhea; irregular periods; joint and bone pain; dry, cracked skin; rashes; loss of hair; vomiting, liver damage.

Vitamin E - Men: 9-10 mg – Women: 6-7 mg
Corn or Cottonseed Oil, Butter, Brown Rice, Soybean Oil, Vegetable oils such as Corn, Cottonseed or Soybean, Nuts, Wheat Germ.  Antioxidant. Helps form red blood cells, muscles and other tissues. Preserves fatty acids.
Deficiency: Rare, seen primarily in premature or low birth weight babies or children who do not absorb fat properly. Causes nerve abnormalities.
Overdose: Unknown.
The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.

Vitamin K - No daily values established – Estimated at 0.03 mcg/kg
Green Vegetables, Liver, also made by intestinal bacteria. Needed for normal blood clotting.
Deficiency: Defective blood coagulation.

Overdose: Jaundice in infants.

Water Soluble Vitamins are not stored in the body and should therefore be consumed daily.
Thiamine Vitamin B1 Men: 0.8 – 1.3 mg Women: 0.8 mg
Sunflower Seeds, Pork, whole and enriched Grains, dried Beans.
Necessary for carbohydrate metabolism and muscle coordination. Promotes proper nerve function.

Deficiency: Anxiety; hysteria; depression; muscle cramps; loss of appetite; in extreme cases beriberi (mostly in alcoholics).
Overdose: Unknown, although excess of one B vitamin may cause deficiency of others.

Riboflavin Vitamin – B2 Men: 1.3 – 1.6 mg – Women: 1.1 mg
Liver, Milk, Spinach, enriched Noodles, Mushrooms.
Needed for metabolism of all foods and the release of energy to cells. Essential to the functioning of Vitamin B6 and Niacin.
Deficiency: Cracks and sores around the mouth and nose; visual problems.
Overdose: See Vitamin B1.

Niacin Vitamin – B3 Men: 16-23 mg – Women: 14-16 mg
Niacin is converted to niacin amide in the body.
Mushrooms, Bran, Tuna, Chicken, Beef, Peanuts, enriched Grains.
Needed in many enzymes that convert food to energy. Helps maintain a healthy digestive tract and nervous system. In very large doses, lower cholesterol (large doses should only be taken under the advice of a physician).

Deficiency: In extreme cases, pellagra, a disease characterized by dermatitis, diarrhea and mouth sores.
Overdose: Hot flashes; ulcers; liver disorders; high blood sugar and uric acid; cardiac arrhythmias.

Pantothenic Acid Vitamin – B5 Men: 2.5 mg – Women: 2.5 mg
Abundant in animal tissues, whole grain cereals and legumes.
Converts food to molecular forms. Needed to manufacture adrenal hormones and chemicals that regulate nerve function.
Deficiency: Unclear in humans.
Overdose: See Vitamin B1.

Vitamin B6 Pyridoxine – Men: 1.8 mg – Women: 1.5 mg
Animal protein foods, Spinach, Broccoli, Bananas.
Needed for protein metabolism and absorption, carbohydrate metabolism. Helps form red blood cells. Promotes nerve and brain function.
Deficiency: Anemia, irritability, patches of itchy, scaling skin; convulsions.
Overdose: Nerve damage.

Vitamin B12 Cyanocobalamin – Men: 2 mcg – Women: 2 mcg
Found almost exclusively in animal products.
Builds genetic material. Helps form red blood cells.
Deficiency: Pernicious anemia; nerve damage. (Note: Deficiency rare except in strict vegetarians, the elderly or people with mal absorption disorders.)
Overdose: See Vitamin B1.

Biotin60 mcg
Cheese, Egg, Yolk, Cauliflower, Peanut Butter
needed for metabolism of glucose and formation of certain fatty acids. Essential for proper body chemistry.
Deficiency: Seborrhic dermatitis in infants. Rare in adults, but can be induced by consuming large amounts of egg whites – anorexia, nausea, vomiting, dry scaly skin.
Overdose: See Vitamin B1

Folic Acid (Folacin) - Men: 180-220 mg – Women: 160-190 mg
Green, leafy vegetables, Orange Juice, organ Meats, Sprouts.
Essential for the manufacture of genetic material as well as protein metabolism and red blood cell formation.
Deficiency: Impaired cell division; anemia; diarrhea; gastrointestinal upsets.
Overdose: Convulsions in epileptics. May mask pernicious anemia (see Vitamin B12 deficiency).
Adequate amounts of this nutrient in the first stage of pregnancy may reduce the risks of neural tube birth defects.

Vitamin C (Ascorbic Acid) Men: 40 mg – Women: 30 mg
Citrus Fruits, Strawberries, Broccoli, And Green Peppers Antioxidant. Helps bind cells together and strengthens blood vessel walls. Helps maintain healthy gums. Aids in the absorption of iron.
Deficiency: Muscle weakness, bleeding gums; easy bruising. In extreme cases, scurvy.
Overdose: Unknown.
The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer. May reduce the effects of the common cold.

Minerals in organic products essential for body functions.

Calcium - Men: 800 – 1000 mg – Women: 700-800 mg
Milk, Yogurt, Cheese, Sardines, Broccoli, Turnip Greens.
Helps build strong bones and teeth. Promotes muscle and nerve function. Helps blood to clot. Helps activate enzymes needed to convert food to energy.
Deficiency: Rickets in children; osteomalacia (soft bones) and osteoporosis in adults.
Overdose: Constipation, Kidney Stones, calcium deposits in body tissues. Hinders absorption of iron and other minerals.

Phosphorus - Men: 1000 mg – Women: 850 mg (3-6 g)
Chicken Breast, Milk, Lentils, Egg Yolks, Nuts, Cheese With calcium builds bones and teeth. Needed for metabolism, body chemistry, nerve and muscle function.
Deficiency: (Rare) Weakness; bone pain; Anorexia.
Overdose: Hinders body’s absorption of calcium.

Magnesium - Men: 230 – 250 mg – Women: 200 – 210 mg
Spinach, Beef Greens, Broccoli, Tofu, Popcorn, Cashews, Wheat Bran
Activates enzymes needed to release energy in body. Needed by cells for genetic material and bone growth.
Deficiency: Nausea, irritability, muscle weakness; twitching; cramps, cardiac arrhythmias.
Overdose: Nausea, vomiting, low blood pressure, nervous system disorders.
Warning: Overdose can be fatal to people with kidney disease.

Potassium - Men: 40-80 mmol – Women: 40-80 mmol (3-6 g)
Peanuts, Bananas, Orange Juice, Green Beans, Mushrooms, Oranges, Broccoli, Sunflower Seeds.
Helps maintain regular fluid balance. Needed for nerve and muscle function.
Deficiency: Nausea, anorexia, muscle weakness, irritability. (Occurs most often in persons with prolonged diarrhea.)
Overdose: Rare.

Iron (Elemental) Men: 8-10 mg – Women: 8-13 mg
Liver, lean Meats, Kidney beans, enriched Bread, Raisins. Note: Oxalic acid in spinach hinders iron absorption.
Essential for making hemoglobin, the red substance in blood that carries oxygen to body cells.
Deficiency: Skin pallor; weakness; fatigue; headaches; shortness of breath (all signs of iron-deficiency anemia)
Overdose: Toxic buildup in liver and in rare instances the heart.

Zinc - Men: 12 mg – Women: 9 mg
Oysters, Shrimp, Crab, Beef, Turkey, whole Grains, Peanuts, Beans.
Necessary element in more than 100 enzymes that are essential to digestion and metabolism.
Deficiency: Slow healing of wounds; loss of taste; retarded growth and delayed sexual development in children.
Overdose: Nausea, vomiting; diarrhea; abdominal pain; gastric bleeding.

Selenium 0.05-0.2 mg
Adequate amounts are found in Seafood, Kidney, Liver and other meats. Grains and other Seed contain varying amounts depending on the soil content.
Antioxidant. Interacts with Vitamin E to prevent breakdown of fats and body chemicals.
Deficiency: Unknown in humans.
Overdose: Finger nail changes, hair loss.

Copper - 2-3 mg
The richest sources of copper in the diet are Liver and other organ Meats, Seafoods, Nuts and Seeds.
Component of several enzymes, including on needed to make skin, hair and other pigments. Stimulates iron absorption. Needed to make red blood cells, connective tissue and nerve fibers.
Deficiency: Rare in adults. Infants may develop a type of anemia marked by abnormal development of bones, nerve tissue and lungs.
Overdose: Liver disease; vomiting; diarrhea.

Manganese - 2-5 mg
Tea, whole Grains and Cereal products are the richest dietary sources. Adequate amounts are found in Fruits and Vegetables.
Needed for normal tendon and bone structure. Component of some enzymes important in metabolism.
Deficiency: Unknown in humans.
Overdose: Generally results from inhalation of manganese containing dust or fumes, not dietary ingestion.

Molybdenum – 0.15-0.3 mg
The concentration in food varies depending on the environment in which the food was grown. Milk, Beans, Breads and Cereals contribute the highest amounts.
Component of enzymes needed in metabolism. Helps regulate iron storage.
Deficiency: Unknown in humans.
Overdose: Gout-like joint pain.

Beta Carotene (Pro-Vitamin A) (See Vitamin A)
Carrots, Squash, Broccoli, Green Leafy Vegetables
Antioxidant. Converted to Vitamin A in the body. (See Vitamin A)
The antioxidant properties of this nutrient may be a factor in reducing the risk of certain forms of cancer.

Vitamin – D Men: 100 IU – Women: 100 IU
Egg Yolk, Milk, Exposure to sun enables body to make its own Vitamin D.
Helps build and maintain teeth and bones. Enhances calcium absorption.

Deficiency: Rickets in children; bone softening in adults; osteoporosis.

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If you have adrenal fatigue, then you will find it hard to concentrate on work. It will also make you feel extremely tired than usual. In fact, people who suffer from adrenal fatigue feel as if they didn’t even sleep even if they did.

Adrenal fatigue can also make you feel irritable, anxious, moody, and it can also cause depression. This is why you have to know how to treat adrenal fatigue in order for you to prevent it from becoming worse and get your life back on track.

You’ll be glad to know that most people who suffer from this disorder recover. However, you need to know how to address it properly in order for you to successfully recover from adrenal fatigue.

Usually, people who suffer from adrenal fatigue are people who eat poorly or those who are constantly under massive stress. When we eat poorly and we go through extreme stress on a day to day basis, our adrenal glands will eventually become overwhelmed, which will result in the under production of hormones.

If this happens, you will feel lifeless and sick throughout the day and it will seem that nothing can get your energy levels up. You will also feel constantly hungry, have low blood sugar levels, and low blood pressure.

You may also want to try looking in the mirror and shine a light in your eye. After thirty seconds, if you notice that your eye dilates or stays the same instead of contracting, then there is a big possibility that you are suffering from adrenal fatigue.

There are so many options to choose from in order for you to treat adrenal fatigue. However, you will find that the most effective way to treat it is by doing some changes in your lifestyle. This can take you several months to achieve to several years.

However, you can try and stabilize your condition by taking supplements that can strengthen and nourish the adrenal glands. By restoring your adrenal glands to a healthy level, you will be able to get it to produce and regulate hormones in your body again.

Most of the supplements available for the adrenal glands contain vitamins and minerals as well as certain herbs that can help with restoring energy.

You should also eat the right kinds of food in order to help in restoring your adrenal glands in order for it to function normally. Avoid sugary foods and white carbohydrates as these things can make your condition worse. You should also watch your alcohol intake and avoid foods that contain high potassium, such as bananas.

Remember these things and you will be able to feel more energetic. If you are suffering from adrenal fatigue, always keep in mind that it is important for you to go and see the doctor. They will be able to help you find the best supplements and also give you ideas on how to feel more energetic despite your condition.

See larger image Adrenal Health Liquid Phyto-Caps 60 Capsules (Health and Beauty) List Price: Price Not Listed New From: Check Amazon For Pricing In Stock

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Especially when running for a 10K, it is not enough that a runner can run so fast. What is more important is that he has to learn the principles of how to keep himself injury-free when running training for a 10K. Even coaches admit that it is actually when a runner runs badly that accident happens. That is why the best gear to arm yourself with is precaution and nothing else. Here are some of the principles to guide you in running with zero pain or injury.

7 Principles In Staying Injury-Free

Always Warm Up And Cool Down

Warming up and cooling down are two of the basic things you must remember when running. Prepare to run slowly, gradually picking up at the middle, and then gently slowing down at the end. Learn to master these two for they are known to have the ability to avoid damages in both muscle and ligament.

Listen To What Your Body Says

Watch out for different types of pain when you run because in running training, your legs and muscles will surely feel tired. But remember, when you feel you have tired muscles or scorching lungs, don’t panic. These are the good pains of running. You can start worrying when you get the bad pains – the kind of pain in your joints, muscles, ligaments and tendons that linger even after a few minutes of running.

Whenever you feel this, or feel hurt, immediately stop and REST! Medical experts have found out that for every minute you do not apply ice on an injury, you are allowing recovery to slow down by one hour. However, if the pain still exists even after having been treated, it would be best to already consult your physician.

Train Less

Did you know medical research has discovered that about 95% of marathon runners are almost always over trained? Simply put, these runners would have performed much better were they not trained so much. Because when you run, your body also needs some time to rest to be able to recover. Otherwise, if you keep running despite what your body, specifically your muscles and joints are telling you, then you will surely not make any more progress but worse, you might even break down.

Sleep Well

It is rule of thumb that when you are training for running, you must spend at least a day or two off from running per week. You will need to have sufficient sleep every night for two straight weeks when preparing for a competition or race. That way, your body will have all the energy to run the 10K distance!

Healthy And Proper Nutrition

Nothing beats having a good night sleep before the competition matched with good and nutritious diet. Try eating bananas before the competition, they are so easy to digest and are rich in potassium which is very useful for preventing muscle and leg cramps. Always remember that you need to gas up with the great demands of running training, so make sure you are always well-rested and well-fed with a healthy diet to stay running until the 10K with zero injury nor accident!

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Apparel Companies Regularly Modernizing Running Clothes

And it is exactly for this reason that apparel companies regularly modernize and bring their release of new items up to date. That way, they are able to eliminate feelings of monotony and dullness among runners. Because as we know, there is that tendency for runners to get demotivated and become weary of running if they will have to use the same sets of running apparel every time they run.

But come to think of it, while most runners have their own preferences for buying so many running clothes to wear, some are still doubtful if a runner really needs a wide wardrobe of running clothes in order to have a great marathon run. Nevertheless, here are a few helpful tips on how you should choose the right clothes before you go running.

Basic Running Apparel

First and foremost, be aware that most “running apparel” producers, retailers and resellers will give you the impression that you will need different kinds of outfit for every sudden change in the temperature to be able to jog. If you hear that, do not ever believe it! Running is a very simple and low-cost form of exercise. You really do not need so much apparel or expensive gear to run fast or comfortably, right? What you need is a simple set of running shirts and shorts plus focus, determination, and stamina. So, focus on building your endurance, speed and distance and not merely on buying loads of new running clothes.

Running Apparel To Match Your Comfort

Keep your running clothes in good condition because if handled properly, they can actually stay looking new for several years. So, there is really no hurry to buy new running gear to be able to run. However, if you should really need or want to buy new sets of running apparel then do so for as long as you choose the one that will truly make you feel comfortable and relaxed. Here are some of the basic apparel needs a runner would commonly want to gear up while running.

Basic Running Apparel Needs

These include a number of running shorts matched with a short-sleeve and long-sleeve Tee Shirts, one singlet or tank top especially designed for running, a pair of tights or leggings, a lightweight jacket, or any jacket that is breathable or windproof. Also, it would be good to buy a pair of running gloves, a hat for women and some running socks as your first few investments for running. And if you are one of those very fond of nighttime running, you should also invest on some really good reflective running gear; otherwise, running in the dark might cost you your life, if not your legs.

Layering, The Key To Winter Running

Another successful tip in choosing your running clothes, especially when running during winter is through “layering” or the putting on of clothes of about two to three lightweight layers. And since if you put so many, you might perspire too much and might just find yourself overheated while on a run. If ever, this should happen, just immediately remove one layer and choose another garment that you could put on again should you feel cold.

Proper Layering Of Clothes

A runner should use and choose three layers of clothes for his upper torso depending on the severity of the cold weather outside. While the “baselayer”, the one that is just next to your skin should absorb all the moisture and send it across to the next layers. That is why never use cotton for running as it will absorb all the perspiration in your body, you will stay drenched and get cold to the bone.

Instead, consider using the Coolmax polyester as it’s known to wick away perspiration. This mesh top will absorb all your perspiration from the body to outside the garment. Another kind of garment that could be used for running is the Supplex Nylon which instead of clinging to your body, will hang and never stick to the perspiring and sticky skin. Take your time when choosing your clothes for running, remember, comfort is the best ingredient for great running!

See larger image Champion Women's Cotton Blend 7" Fit Short (Apparel) List Price: $19.99 USD

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1. Do What Suits You

Running is supposed to be a sport or activity characterized by freedom. You see, there are no hard-knock rules in running. You may simply stride off when you run, overrunning all your co-runners; or simply take things slow setting your own space and pace; or better yet a combination of both by doing stops at certain point of the road. Bottom line is, a runner can do his own thing when running.

2. Focus On Targeting A Place

Running can be so exhausting, yes. But if there is one thing to keep you running despite the exhaustion and thirst; or the muscle cramps and leg pains, it is the achievements that you might reap in running. Almost all fun runs or marathon races have crowded starting lines so you can just imagine the competition and that gives you an idea of how you will more or less fare in the event. The important thing is to aim for a place. That way, you will not only excel in this sport you chose, but you will develop a sense of being goal-driven as well.

3. Distractions While Running

Sometimes, what runners do is chat to push them into finishing the run. Getting a good exercise is already enough for them, so they just chat their last few laps back into the finish line with their time ran extremely far from the ideal. This can sometimes be distracting to other runners.

Among other things that could distract a runner are somebody else’s dangling keys, very loud music from their I-pods and the beeps of a heart monitor device. If you do not want any of these noise, then just simply overrun them and lead the run.

4. No Pets While Running

Pets are meant to be walked, they are not meant to be running companions especially when it is a race or a fun run event. It is in fact discouraged by event organizers to bring along your dogs to races, because chances are if they are not leashed properly, they would block the way of the other runners and might even give them a trip or two.

5. Take Extra Cautions

Yes, there are several aid stations located on both sides of the road; however, it would be best to have an extra ounce of prevention to avoid possible accidents and injuries while running. It does not help that just because there are aid stations around, you are free to inflict injury on yourself as you run. Be careful at all times.

6. No Room For Whining

Sometimes there are runners who, in extreme exhaustion, will whine while running towards the finish line. Isn’t it just irritating to hear them? They whine about how this running is tearing his knees; or how after the event, he will shift to biking instead, and several other whines. Please, be a runner not a whiner.

7. Just Run All The Way To The Finish Line

While to many, headphones and loud chatting are truly annoying, to others they are nothing. There are some people who do not even care if someone talks so loudly and then overruns her. Competition is not just their cup of tea. For them, running is about finishing off with what you began, and not necessarily the first one to finish. Whatever holds true to you, just slip away to the finish line as fast as you can!

See larger image Pearl iZUMi Women's Pro Speed Suit (Apparel) List Price: $199.95 USD

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But with researches and discoveries made these days, chocolates might not be so bad after all. In fact, there are health benefits that are associated with chocolates and can be good for the consumers. This is particularly true if people choose and consume chocolates wisely.

The surprising news pertains to the fact that a chocolate can contain over 300 chemicals, which have become the subject that scientific organizations and universities have focused and led to the good news.

So, these are what they found regarding the health benefits of chocolate:

1. It is found that the main source of chocolate, the cacao, has been proven to have antibacterial agents that actually help fight tooth decay. This is in contrast of course to the traditional myth where mothers would warn their children against eating chocolate as it can ruin their teeth.
2. Chocolate is believed to be an elevator of moods of the people as it also has phenyl ethylamine.
3. Chocolate has smell that actually helps people to relax and be freed with stress specifically due to the fact that it increases theta brain waves.
4. Contrary to the early myth, chocolate can be good to people having problems with bad cholesterol. The health food contains a kind of monounsaturated fat, called oleic acid, which raises good cholesterol.
5. Chocolate can be good for people who are weight-conscious. One hot chocolate cup taken before means help reduce appetite.
6. The chocolate also contains flavonoids, which are instrumental for keeping blood vessels more elastic.
7. Chocolate contains chemicals that help increase antioxidants levels found in blood.
8. It is also discovered that men can live another year longer if they consume chocolates.
9. Carbohydrates were found to contain chocolate, which is good for maintaining a good sense of well-being as it helps increase serotonin levels found in the brain.
10. Chocolate has been used by the Mexican healers to treat insect bites and bronchitis.
In addition to the above findings, there are other researches that negate some half-truths about chocolate. Here they are:

1. Although chocolate can contain the stimulants bromine and caffeine, these are in tiny quantities that do not lead to nervous excitability.
2. Chocolate is never addictive.
3. Chocolate does not contain chemicals that make as acne causative factor.
4. It doesn’t make anyone high. You have to consume about 25lbs in one sitting, a huge quantity only found to make you experience any noticeable effect.
5. Chocolate will not increase bad cholesterol as it actually contains a neutral fat called stearic acid.

But just like any other foods that also have a negative side, chocolate has some too, but are way far to outweigh the health benefits found.

1. People with migraines are not advised to take chocolate as it can trigger the illness more.
2. If chocolate is consumed with milk, it can contain sugar, saturated fat, and high caloric contents.

See larger image Optimum Nutrition Complete Protein Diet Bar, Chocolate Mint , 15 - 50 G Bars [26.4 Oz (750 G)] (Health and Beauty) List Price: $28.35 USD New From: $19.95 In Stock Release date June 28, 2006.

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