Categoriesالصحةالمكملات الغذائيةالهرمونات

The Big T (Testosterone) Boosters

Posted on 30 January، 2023by Salah Kelani

Testosterone hormone

Female Testosterone

Contrary to popular belief, women also produce testosterone, not only that, but Testosterone levels in females are higher than estrogen levels. Testosterone in women helps to regulate bone density, maintain a healthy libido, and support muscle mass. any fluctuations in testosterone levels can have a significant impact on overall health and wellbeing.

An increase in testosterone levels in women can lead to a range of symptoms that can impact their health and well-being. Here’s a closer look at some of the most common symptoms of elevated testosterone levels in women:

Unwanted Hair Women
  1. Hirsutism: Elevated testosterone levels can lead to the growth of unwanted hair on the face, chin, and chest, a condition known as hirsutism. This can be a source of embarrassment and discomfort, and can impact a woman’s self-esteem and confidence.
  2. Acne: Elevated testosterone levels can also lead to an increase in acne and skin breakouts, which can be difficult to treat and manage. This can impact a woman’s physical appearance and overall confidence.
  3. Irregular Menstrual Cycles: Elevated testosterone levels can also disrupt a woman’s menstrual cycle, leading to irregular periods, heavy bleeding, and other menstrual problems.
  4. Deepening Voice: Increased testosterone levels can lead to a deepening of a woman’s voice, which can be a source of concern and discomfort. This can impact a woman’s self-esteem and confidence, and can also be a source of frustration for partners in romantic relationships.
  5. Decreased Breast Size: Elevated testosterone levels can lead to a decrease in breast size, which can be a source of discomfort and self-consciousness for many women.
  6. Decreased Fertility: Elevated testosterone levels can also impact a woman’s fertility, making it more difficult to conceive and carry a child to term.

Male Testosterone

Testosterone

Testosterone is a vital hormone in men that is responsible for the development of male characteristics such as facial hair, deep voice, and increased muscle mass. It also plays a crucial role in maintaining a healthy libido, strong bones, and overall wellbeing. In men, testosterone is produced primarily in the testicles, and levels of the hormone typically peak in early adulthood and gradually decline as men age.

Do you have any issues?

Erectile Dysfunction

If you’re experiencing any of the following symptoms, you may have low levels of testosterone:

  1. Decreased Sex Drive: Low testosterone levels can lead to a decreased sex drive and a lack of interest in sexual activity. This can be a major source of frustration and dissatisfaction, and can impact your relationships and overall quality of life.
  2. Fatigue: Low testosterone levels can cause fatigue and weakness, making it difficult to get through your day and engage in physical activities. This can impact your overall health and wellbeing, and can lead to feelings of fatigue and burnout.
  3. Depression and Anxiety: Low testosterone levels can contribute to depression and anxiety, making it difficult to manage your emotions and feel positive about life. This can impact your overall quality of life and can lead to feelings of hopelessness and despair.
  4. Decreased Muscle Mass: Having testosterone levels can lead to decreased muscle mass, making it difficult to build muscle and strength. This can impact your physical performance and ability and can also make it difficult to stay active and healthy.
  5. Erectile Dysfunction: IT can contribute to erectile dysfunction, making it difficult to enjoy sexual intimacy. This can impact your relationships and overall quality of life.
  6. Morning Erection (Morning Wood): Morning erections are a normal and natural response to the production of testosterone and are often more frequent and stronger in men with healthy testosterone levels. If you’re experiencing a reduction in morning erections that can be an indication of low Testosterone levels.

Boosting Testosterone Naturally

While there are medications available to treat low testosterone levels, there are also several things you can do to naturally boost your levels of the hormone.

Body fat Percentage

Fat Belly, Guy

Maintaining a healthy weight is crucial for boosting testosterone levels. Excess body fat can lead to low levels of testosterone, so losing fat can help boost your levels of the hormone. Having a high body fat percentage is associated with higher Estrogen levels in men.

Keeping Testicles Cool

Keeping your testicles cool can help boost your levels of testosterone. The temperature of the testicles plays a crucial role in sperm production and testosterone production. When the testicles become overheated, it can lead to reduced testosterone production.

By wearing loose-fitting underwear and avoiding tight pants or shorts, you can help keep your testicles cool and maintain healthy levels of testosterone. Additionally, activities like swimming or taking cold showers can help regulate the temperature of your testicles and support testosterone production.

Fasting

Fasting

Fasting is a practice that has been shown to help boost your levels of growth hormone, which can in turn boost your levels of testosterone. Growth hormone is a crucial hormone that helps regulate cell growth and metabolism, and fasting can help boost the release of growth hormone into the bloodstream.

By incorporating fasting into your routine, you can help boost your levels of growth hormone and testosterone, and improve your overall health and wellbeing.

Hit the Gym!

Training Gym, HIIT Workout

Physical activity and exercise have been shown to be some of the most effective ways to boost testosterone levels naturally. Regular exercise and physical activity can help boost testosterone levels by increasing the release of growth hormone and other hormones that support healthy levels of testosterone.

There are several types of exercise that have been shown to be especially effective for boosting testosterone levels, including weightlifting, high-intensity interval training (HIIT), and strength training. Weightlifting and strength training help build muscle mass, which in turn can boost testosterone levels. HIIT training helps boost testosterone levels by increasing the release of growth hormone into the bloodstream.

Natural Boosters

Ashwagandha

There are several natural supplements that have been shown to help boost testosterone levels, including ashwagandha and other herbal remedies. Ashwagandha is an herbal remedy that has been used for centuries to support healthy levels of testosterone and reduce stress and anxiety.

Other natural supplements, such as magnesium and vitamin D, can also help support healthy testosterone levels. Magnesium helps regulate testosterone production and vitamin D helps regulate testosterone levels in the blood.

Low Fat Diet

Hih Fat food, Meat, Salmon, Avocado, Nuts

A low fat diet has long been touted as a healthy way (It’s not) to maintain a healthy weight and reduce the risk of heart disease and other health issues. However, a diet that is too low in fat can have negative consequences on testosterone levels, which can impact overall health and well-being.

Fat is an essential component in the production of testosterone, as it helps to support the synthesis and release of this important hormone. Without adequate levels of fat, the body may struggle to produce enough testosterone, leading to imbalanced levels and a range of symptoms.

By prioritizing a balanced diet that includes adequate levels of healthy fats, you can help to ensure that your body is producing the testosterone it needs to support optimal health and well-being.

Good Quality Sleep…

Sleeping Man

Sleep is essential for maintaining healthy testosterone levels, as this hormone is produced during the deep stages of sleep. Lack of sleep can disrupt the natural production of testosterone, leading to a reduction in overall levels. Additionally, chronic sleep deprivation can lead to fatigue, weakness, and decreased sexual function, all of which can be linked to low testosterone levels. If you’re experiencing any of these symptoms, it’s important to prioritize getting adequate sleep and following good Sleep Hygiene each night to help support healthy testosterone production.

Summary

Testosterone is a vital hormone for both men and women, playing a crucial role in overall health and wellbeing. If you’re experiencing any symptoms of low testosterone, it’s important to talk to your doctor. However, even if you’re not experiencing any issues, there are still things you can do to naturally boost your levels of the hormone. By incorporating things like weightlifting, fasting, and supplementation into your routine, you can help boost your levels of testosterone and improve your overall health and wellbeing.

So there you have it, folks! By understanding the importance of testosterone, identifying any low testosterone symptoms, and boosting testosterone naturally, you can take control of your health and wellbeing. Whether you’re a man or a woman, taking care of your testosterone levels is crucial for overall health and happiness. So start making some simple changes today and see the difference it can make!

Categoriesالصحةالمكملات الغذائية

Maintaining Electrolyte Balance: How to Replenish Electrolytes for Athletes and Everyone

Posted on 17 January، 2023by Salah Kelani

What are Electrolytes?

Electrolytes, such as sodium, potassium, and magnesium, are essential minerals that play a key role in maintaining proper hydration and muscle function in athletes. When an athlete engages in intense physical activity, they lose electrolytes through sweat and urine. To compensate for these losses and maintain proper electrolyte balance, it is important for a athletes in particular to replenish their electrolyte stores through diet and supplements.

Electrolyte Imbalances

Electrolyte imbalances can cause a variety of symptoms, depending on the type and severity of the imbalance. Some common symptoms of electrolyte imbalances include:

  1. Fatigue: A lack of electrolytes can cause fatigue, weakness, and muscle cramps.
  2. Muscle cramps and spasms: Electrolytes play a critical role in muscle function and imbalances can cause muscle cramps, spasms, and weakness.
  3. Irregular heartbeat: Electrolytes, such as potassium and magnesium, play a critical role in heart function, and imbalances can cause an irregular heartbeat.
  4. Nausea and vomiting: Electrolyte imbalances can cause nausea and vomiting, which can further contribute to dehydration and electrolyte loss.
  5. Headaches: Electrolyte imbalances can cause headaches, especially when there’s a lack of fluids in the body
  6. Confusion and disorientation: Electrolyte imbalances can affect brain function and cause confusion, disorientation, and even seizures.
  7. Constipation and dry skin: Electrolyte imbalances can cause constipation and dry skin, as well as other symptoms of dehydration.

It’s important to note that these symptoms can also be caused by other conditions and are not always a sign of an electrolyte imbalance. If you’re experiencing any of these symptoms, it’s important to consult with a healthcare professional for proper diagnosis and treatment.

What is the recommended consumption of electrolytes?

The American College of Sports Medicine recommends that athletes consume at least 500-700 mg of sodium, 400-600 mg of potassium, and 100-200 mg of magnesium per day to maintain proper electrolyte balance. These minerals can be found in a variety of foods, such as fruits, vegetables, dairy products, and meats.

What about hydration with water?

Water Bottle on Table

It is important to note that drinking water alone is not enough to replenish electrolytes lost through sweat. When people are thirsty, they may only drink water, which can lead to hyponatremia, a condition in which the blood becomes diluted due to low sodium levels. This can be dangerous and even deadly in severe cases.

It’s also worth mentioning that electrolyte balance is not just important for athletes, but for everyone. Electrolytes play a vital role in maintaining proper hydration, muscle function, and overall health.

What is the best form to take the electrolytes?

Man drinking energy drink

Energy drinks with electrolytes are now common, but people should be aware that many of them contain excessive amount of sugars & sweeteners (since they are targeted for athletes) and less sodium than is recommended, which can cause problems in electrolyte balance.
It’s always better to consume natural sources of electrolytes such as fruits and vegetables, or supplements that are free from sweeteners and other artificial ingredients.

how much does your body lose of electrolytes through workout?

Man Running , sweaty , tired

During intense exercise, the body can lose significant amounts of electrolytes through sweat. The exact amount lost can vary depending on a number of factors, such as the type of exercise, intensity, and individual sweat rate. However, on average, the body can lose the following amounts of electrolytes per hour of exercise:

  • Sodium: 200-800 mg
  • Potassium: 50-200 mg
  • Magnesium: 10-40 mg

To compensate for these losses, it is important for athletes to replenish their electrolyte stores through diet and supplements. In addition to consuming foods that are rich in electrolytes, adding salt to water and drinking it with lemon can be beneficial for electrolyte balance. The salt provides extra sodium, which is lost in large amounts during exercise, and the lemon provides extra potassium. This can be a great way to replenish electrolytes without consuming a lot of calories, and it’s a great hydrating option for people who dislike plain water.

What can cause electrolytes depletion?

There are several factors that can cause depletion of electrolytes in the body, including:

  1. Sweating: During intense physical activity, the body loses electrolytes through sweat, which can lead to electrolyte imbalances if not replenished.
  2. Urination: Excessive urination can also lead to electrolyte depletion, as the body loses fluids and electrolytes through urine.
  3. Diuretic use: Medications that increase urine production, such as diuretics, can also cause electrolyte depletion.
  4. Vomiting and diarrhea: These conditions cause a loss of fluids and electrolytes through vomiting and diarrhea, respectively.
  5. Malnutrition or restrictive diets: If a person is not consuming enough of the electrolytes in their diet, they can become depleted.
  6. Chronic medical conditions: Certain medical conditions, such as kidney disease, can lead to electrolyte imbalances.
  7. Alcohol consumption: Drinking excessive amount of alcohol can lead to electrolyte imbalances and dehydration.

Coffee drinker?

Caffeine, a stimulant found in coffee, tea, and some energy drinks, can have an impact on mineral balance in the body. Consuming excessive amounts of caffeine can lead to depletion of minerals such as calcium, magnesium, and potassium.

Calcium: Caffeine can interfere with the body’s ability to absorb calcium, which is essential for healthy bones and teeth. Studies have shown that excessive caffeine intake can lead to a decrease in bone density and an increased risk of osteoporosis.

Magnesium: Caffeine can also cause the body to excrete more magnesium through urine. Magnesium is important for muscle function and energy metabolism, and a deficiency can lead to muscle cramps, fatigue, and weakness.

Potassium: Caffeine can also lead to potassium depletion in the body. Potassium is essential for proper heart function and muscle contractions, and a deficiency can lead to muscle weakness, cramps, and an irregular heartbeat.

It’s worth noting that these mineral depletions from caffeine intake can be counteracted by consuming mineral-rich foods and supplements. It’s also important to keep in mind that the effects of caffeine on mineral balance can vary depending on an individual’s overall diet, health status, and other factors.

It is recommended to be mindful of your caffeine intake, especially for those who consume large amounts of it. It’s important to pay attention to your body’s needs and adjust your electrolyte and mineral intake accordingly.

Summary

Electrolytes are essential minerals, such as sodium, potassium, and magnesium, that play a key role in maintaining proper hydration and muscle function. Athletes and people who engage in intense physical activity lose electrolytes through sweat and urine, and it’s important to replenish them to maintain proper electrolyte balance.

Categoriesالصحةالمكملات الغذائية

Magnesium the most Critical and Absent Mineral in your body

Posted on 16 January، 2023by Salah Kelani

Magnesium is an essential mineral and consider one of the main electrolytes that plays a crucial role in many bodily functions. Unfortunately, majority of people are deficient in this mineral. In fact, according to the National Institutes of Health, as many as half of all adults in the United States may not get enough magnesium from their diet.

Why is magnesium so important? For starters, it helps regulate muscle and nerve function, blood sugar levels, and blood pressure. It also plays a key role in the formation of bones and teeth, and helps the body produce energy and metabolize food. Magnesium also plays a role in the immune system and helps regulate the level of other essential minerals such as calcium and potassium in the body.

Magnesium deficiency (Hypomagnesemia), Why?

There are several reasons why many people may be deficient in magnesium. One major reason is that the mineral is not found in high concentrations in many common foods, and a diet that is high in processed foods may not provide enough magnesium. Additionally, certain medical conditions, such as Crohn’s disease and celiac disease, can make it difficult for the body to absorb magnesium from food.

Another reason for deficiency is the use of certain medications, such as proton pump inhibitors (PPIs) which are commonly used to treat acid reflux, can lower magnesium levels in the body. Chronic stress and heavy alcohol consumption can also deplete magnesium stores in the body.

Agricultural practices also contribute to magnesium deficiency, as magnesium is not as easily absorbed from soil that has been over-farmed, over-fertilized, or treated with pesticides. This leads to lower magnesium content in fruits, vegetables and grains.

Therefore, it is important to be aware of the potential causes of magnesium deficiency and to take steps to ensure adequate intake of this important mineral through diet and supplements, especially when the risk factors are present.

What are the symptoms of magnesium deficiency?

Magnesium deficiency, also known as hypomagnesemia, can cause a wide range of symptoms, including:

  • Nervous system symptoms: Magnesium is essential for proper nerve function, and a deficiency can cause symptoms such as muscle weakness, tremors, muscle cramps, and spasms. It can also lead to an overall feeling of restlessness and irritability.
  • Cardiovascular symptoms: Magnesium is important for maintaining healthy heart function, and a deficiency can lead to an irregular heartbeat, high blood pressure and an increased risk of heart attacks.
  • Skeletal symptoms: Magnesium is important for bone health, and a deficiency can lead to osteoporosis, a condition characterized by weak and brittle bones.
  • Gastrointestinal symptoms: Magnesium is important for proper digestion, and a deficiency can lead to symptoms such as nausea, vomiting, loss of appetite, and diarrhea.
  • Fatigue and weakness: Magnesium plays a key role in energy production, and a deficiency can lead to fatigue, weakness and overall feeling of malaise.
  • Sleep disturbances: Magnesium is important for regulating the body’s sleep-wake cycle, and a deficiency can lead to insomnia, difficulty falling asleep, and restless sleep.
  • Depression and anxiety: Magnesium is important for regulating mood and emotions, and a deficiency can lead to depression, anxiety, and overall feelings of mental distress.

Magnesium Supplementation
(Oxide, Citrate, Malate, Glycinate & Threonate ,etc…)

There are different types of magnesium available as supplements, each with its own unique set of benefits. Here are a few examples:

  • Magnesium citrate: This form of magnesium is well absorbed and can have a laxative effect, making it a good choice for those with constipation.
  • Magnesium glycinate: This form of magnesium is well absorbed and can be less likely to cause gastrointestinal side effects than other forms. It is also less likely to cause a laxative effect.
  • Magnesium oxide: This form of magnesium is less well absorbed, but can be useful for those with acid reflux or heartburn.
  • Magnesium threonate: This form of magnesium is well absorbed and can penetrate the blood-brain barrier, making it a good choice for those with neurological conditions.
  • Magnesium malate: This form of magnesium is well absorbed and can be beneficial for those with chronic fatigue syndrome and fibromyalgia as it helps to improve the energy production within the cells.
  • Magnesium Taurate: This form of magnesium is well absorbed and can be beneficial for heart health as it helps to improve the cardiac function.
  • Magnesium Ortate: This form of magnesium is a combination of magnesium and orthosilicic acid, it can be beneficial for bone health as it helps to improve the bone density and strength.

When it comes to dosage, the recommended daily allowance (RDA) for magnesium varies depending on age and gender. For adults, the RDA is between 310-420 mg per day. It is always best to consult with a healthcare professional before starting any supplement regimen to determine the appropriate dosage for your individual needs.

In conclusion, magnesium is an essential mineral that plays a crucial role in many bodily functions, and majority of people are deficient in this mineral.

Categoriesالصحة

Food Labels and their meaning

Posted on 15 January، 2023by Salah Kelani

Food labels for animal-based products can be confusing and misleading. Understanding the various labels and their meaning can help consumers make informed decisions about the food they purchase. In this article, we will discuss four common labels: (organic, grass-fed, grain-fed, Non-GMO, and Pasture raised). Does just having “Organic” label mean you will get the best product out there?

Organic Food Label

Cows on Pasture Raised, Grass

When it comes to organic animal-based products, the animals must be raised without the use of antibiotics, hormones, or genetically modified feed. Organic meat, dairy, and eggs come from animals that are fed organic feed and are not exposed to pesticides, or other harmful chemicals. Animals must have access to the outdoors, but the amount of time they spend outside and the size of the outdoor area varies. Organic certifying organizations also have to follow strict guidelines to ensure the welfare of the animals, thus why these products are usually the most expensive among the products.

Pasture Raised Label

Products labeled as pasture-raised come from animals that are raised on pasture, which is a natural environment that allows animals to graze, forage and move around. The animals are given access to the outdoors and are able to move around freely. These products are considered as a more humane way of raising animals. Pasture-raised meats, eggs, and dairy products are known for their rich flavor, high nutritional value, and better animal welfare.

Grass-Fed Label

Grass-fed products come from animals that are raised on a diet of primarily grass and other forages. The animals are typically raised on pasture, and are not fed grains or other supplements. Grass-fed meats are leaner than grain-fed meats and are a good source of omega-3 fatty acids.

Non-GMO Label

Products labeled as non-GMO (non-genetically modified organism) come from animals that have not been fed genetically modified feed. This means that the feed given to these animals does not contain any genetically modified ingredients such as corn, soy, or barley. Non-GMO animal products are becoming increasingly popular as consumers become more aware of the potential health and environmental risks associated with genetically modified organisms.

Free Range Label

Products labeled as free-range come from animals that have been given some access to the outdoors. The animals are not confined to a small space, and are free to move around in a more natural environment. Free-range animal products can be a good option for those who are concerned about animal welfare but may not necessarily meet the same welfare standards as organic or pasture-raised products. The term “free-range” is not as regulated as other terms such as “organic” or “pasture-raised” which may mean that the animal’s access to the outdoors may vary or the duration of time spent outside may be limited. It is important to note that not all free-range products are organic, and some may still be treated with hormones or antibiotics.

Grain-Fed Label

Grain-fed animal products come from animals that are raised on a diet that primarily consists of grains such as corn, soy, or barley. These animals are typically raised in feedlots, and are not allowed to graze on pasture. Grain-fed meats are generally higher in fat than grass-fed meats and may be less nutritious.

Commercial

On absense of all the previous Labels, animals usually were raised in conventional factory farms, where the animals may be fed a diet of genetically modified feed, and may be treated with antibiotics and hormones. These products also are usually less expensive than organic or grass-fed products, but it is important to consider the potential impact on animal welfare, health and the environment.

Is “Organic” your safest option?

While many people think if a product is “Organic” that’s a safe buy option, For example, organic eggs or organic meat might not be the best choice, because they could still be grain-fed organically. Grain feeding can lower the quality of the protein and fat in animal products, and increase inflammation and cholesterol levels in humans. The better option would be to look for organic and pasture-raised eggs or organic grass-fed meat. These labels mean that the animals were raised on their natural diet of grass and insects, which makes their products more rich in omega-3 fatty acids, vitamins, minerals, and antioxidants. So next time you shop for animal products, don’t just settle for organic. Go for organic and pasture-raised or organic grass-fed, and enjoy the benefits of real food!

Categoriesالصحة

Sleep Hygiene: Improve Your Sleep Quality and Health

Posted on 14 January، 2023by Salah Kelani
Sleepy, Sleeping woman, Sleep Hygiene,

Many people believe that getting a good night’s sleep is simply a matter of going to bed early and waking up early. However, sleep hygiene is much more than that. It’s a set of habits and practices that promote good quality sleep and improve overall health and well-being.

What is Sleep Hygiene?

Sleep hygiene is the set of habits and practices that promote good quality sleep. Good quality sleep is essential for overall health and well-being, as it helps to improve mood, boost immune function, and promote physical and mental recovery.

Importance of good quality sleep

sleepy cat, sleeping cat

Good quality sleep is essential for a wide range of physical and mental functions such as memory consolidation, mood regulation, and immune function. A good night’s sleep can make you feel refreshed, alert, and energized, and can help to improve your overall quality of life.

Unfortunately, many people struggle to get a good night’s sleep. Poor sleep habits, stress, and other factors can lead to insomnia, fatigue, and other sleep-related problems. In order to improve sleep quality, it’s essential to understand the importance of good sleep hygiene and how to promote it.

Are you having a good quality sleep?

By keeping an eye on the signs below, you can get a better idea of your sleep quality and make any necessary changes to your sleep routine to improve it.

  1. Feeling refreshed and alert upon waking up: One of the most obvious signs of good quality sleep is feeling refreshed and alert upon waking up. If you wake up feeling groggy or drowsy, it may be a sign that you are not getting enough deep sleep or REM sleep.
  2. Having regular sleep patterns: Another important sign of good quality sleep is having regular sleep patterns. This means going to bed and waking up at the same time every day, even on weekends. Irregular sleep patterns can disrupt the body’s internal clock and make it difficult to fall asleep or stay asleep.
  3. Not feeling excessively tired during the day: Good quality sleep should leave you feeling energized and alert during the day. If you find yourself feeling excessively tired or drowsy during the day, it may be a sign that you are not getting enough sleep or that your sleep quality is poor.
  4. Sleep trackers: Sleep trackers are devices or apps that can be used to monitor your sleep patterns and identify any issues. They can track your sleep time, sleep stages, and movements, as well as other factors such as heart rate, noise, and temperature. Sleep trackers can also be used to track your sleep patterns over time and identify patterns or trends that may be affecting your sleep quality.

Additionally, using a sleep tracker can help you to monitor your progress and make more accurate adjustments to your sleep routine.

What might be affecting your sleep?

Sleepy, can't wake up, tired,

There are many different factors that can affect your sleep quality. Some of the most common include:

  1. Caffeine intake: Caffeine is a stimulant that can stay in your system for several hours after consumption. Consuming caffeine too close to bedtime can make it difficult to fall asleep and can also disrupt your sleep patterns.
  2. Eating before bed: Eating a heavy meal close to bedtime can cause indigestion and make it difficult to fall asleep. Eating a light snack before bed can also disrupt your sleep because your body is working to digest food instead of relaxing.
  3. Light exposure: Light exposure can affect the body’s internal clock and make it difficult to fall asleep. Blue light emitted by electronic devices such as smartphones, tablets and computers, can interfere with the production of melatonin, a hormone that regulates sleep. To avoid this, it is best to avoid screens for at least 30 minutes before bedtime (preferably longer time), and use blue light filter or twilight mode on electronic devices.
  4. Stress and anxiety: Stress and anxiety can make it difficult to relax and fall asleep. Stress can also disrupt your sleep patterns and cause insomnia.
  5. Noise: Noise can be a major sleep disruptor, especially if it’s loud or sudden. Noise can be caused by various sources, such as traffic, construction, or people in your home. It is best to create a quiet and dark sleep environment and consider using earplugs or white noise to block out unwanted noise.

Small adjustments massive outcome

Small adjustments to your sleep habits can have a big impact on your sleep quality, and the good thing is, it doesn’t require much effort to apply the following adjustment in your daily routine.

Sun Light Exposure in morning

Woman, sunrise, sunlight,

One of the essential adjustments that you need to improve your sleep quality is to get enough sunlight in the morning. The sunlight exposure in the morning helps to regulate the body’s internal clock and circadian rhythm, which controls the sleep-wake cycle. The sunlight exposure in the morning helps to signal to the body that it’s time to be awake and alert. While in the evening, the decrease of light signal the body to start producing melatonin, the hormone that makes you feel sleepy. By getting enough sunlight in the morning, you can help to regulate your circadian rhythm, which can make it easier to fall asleep at night and wake up feeling refreshed in the morning.

Kickstart your day by exposing yourself to natural sunlight or bright artificial light as soon as you wake up, especially if you are an early riser and the sun has not risen yet.

Your Caffeine Intake!

Cup of coffee on a wood table

Try to avoid caffeine for at least six hours before bedtime. This means that if you go to bed at 10pm, you should avoid consuming caffeine after 4pm. However, it’s important to keep in mind that sensitivity to caffeine varies from person to person, so it may be best to experiment to find out what time is best for you to stop consuming caffeine.

Caffeine can be found in many different types of food and drink, including coffee, tea, soda, chocolate, and some medications.

Although some people claims that caffeine helps them to sleep, this can actually happen, it can actually lead to disturbed sleep and an inability to reach the necessary deep sleep stages that are crucial for obtaining good quality sleep.

Stop eating before bedtime!

Eating Pizza in bed, guy eating pizza

It is recommended to finish your last meal of the day at least 2-3 hours before going to bed to give your body enough time to digest the food and avoid any discomfort. This will also help to keep your blood sugar levels stable and prevent any hunger pangs from waking you up during the night.

Eliminate bright light and Use Blue light filter!

Glasses on desk

To mitigate the impact of blue light on your sleep, you can use your phone’s blue light filter or dark mode at night. These features can reduce the amount of blue light emitted by your device and make it easier to fall asleep.

If you need to work behind a screen at night, you can also consider using blue light filter glasses or blue light filters on your device. These filters can reduce the amount of blue light emitted by your screen and make it easier to fall asleep.

You don’t need much light at night…

To create a dark and conducive sleep environment, it is best to turn off most of the light sources in your room, including overhead lights, lamps, and electronic devices. You can use candles, which emit a warm light that is less disruptive to the body’s production of melatonin, or dimmer switches.

Another way to reduce light exposure is by using blackout curtains or shades. These are designed to block out light from outside and can help to create a dark and quiet sleep environment. Additionally, you can use a good quality eye mask to block out any remaining light.

Set your room thermostat at 19 oC

The body’s temperature plays an important role in initiating and maintaining sleep. As we prepare for sleep, the body’s temperature starts to drop, and this drop in temperature signals to the body that it’s time to sleep. The body needs to cool down to initiate sleep, and this process is known as thermoregulation. A good temperature for sleep can be around (19°C).

Magnesium…


Magnesium is involved in the regulation of the body’s internal clock, and it helps to relax the muscles and nerves, which can make it easier to fall asleep. Low levels of magnesium can lead to insomnia and other sleep disorders.

Several studies have shown that magnesium supplementation can improve sleep quality. Magnesium can help to reduce the time it takes to fall asleep, increase the amount of deep sleep, and reduce the number of awakenings during the night.

Categoriesالصحة

“Chill Out”: The Benefits of Cold Exposure

Posted on 13 January، 2023by Salah Kelani

What is Cold Exposure?

Cold exposure, also known as cold therapy or cryotherapy, is the practice of exposing the body to cold temperatures in order to promote health and wellness. This can be done through activities such as taking cold showers, swimming in cold water, spending time in a cryotherapy chamber or even a home designed Ica plunge/bath.

Is it suitable for everyone?

Anyone can participate in cold exposure, although it is important to consult with a healthcare professional if you have any underlying health conditions or concerns. Additionally, people with conditions such as Raynaud’s disease or cold urticaria may want to avoid cold exposure as it can cause a severe reaction.

Let’s talk about the benefits

Cold exposure has many potential benefits for overall health and wellness, some of which include:

  • Improved circulation: Cold exposure can help to constrict blood vessels, which can lead to improved circulation and reduced inflammation in the body.
  • Reduced inflammation: Cold exposure has been shown to have anti-inflammatory effects, which can help to reduce pain and inflammation in conditions such as arthritis and other inflammatory disorders.
  • Increased energy and endurance: Cold exposure can help to increase the activity of brown fat cells, which can lead to increased energy and endurance.
  • Improved sleep and mood: Cold exposure has been shown to have a positive effect on sleep and mood, as it can help to regulate the body’s circadian rhythm and improve overall quality of sleep.
  • Weight loss: Cold exposure can also help with weight loss as it causes the body to burn calories to generate heat and maintain body temperature. This can lead to an increase in the activity of brown fat cells, which can help to burn more calories and promote weight loss.
  • Improved Immune system: Cold exposure can also help to improve the immune system function by increasing the production of white blood cells, which help to fight off infections and illnesses.

What are the brown fat cells?

Brown fat cells

Brown fat cells, also known as brown adipose tissue, are a type of fat cell found in the body that play a key role in regulating body temperature. Unlike white fat cells, which store excess energy, brown fat cells are highly active and are able to generate heat through a process called thermogenesis. This process allows the body to burn calories and generate heat, helping to keep us warm in cold environments.

Brown fat cells start to develop in the human body during fetal development and continue to develop after birth. They are most active in infants and young children, and typically decrease in activity as we age. However, recent research has shown that brown fat cells can also be activated in adults, and that increasing the activity of these cells may have potential therapeutic benefits for weight loss and diabetes.

Recommended time in cold exposure

dapts is a good way to begin.

For example, you can start by taking a cold shower or bath for 30 seconds and gradually increasing the duration to 2-3 minutes. Similarly, you can start by swimming in cold water for a few minutes and gradually increasing the duration as you get used to it.

When it comes to cryotherapy, sessions typically last between 1-3 minutes in a cryotherapy chamber. Some people may find that they can tolerate longer periods of cold exposure, while others may prefer shorter, more frequent sessions.

Cold plunge / ice bath / winter swim 11 minutes per week over 2-4 sessions at 15°C (59° F). This is a minimum threshold for metabolic boost, browning of fat (mitochondrial uncoupling). (As noted by DR. Susanna Soeberg)

It’s important to note that the body’s response to cold exposure is highly individual and can vary depending on factors such as genetics, fitness level, and overall health. Therefore, it’s important to listen to your body and stop if you feel uncomfortable or experience any adverse effects. It’s also important to consult with a healthcare professional before starting any cold exposure routine, especially if you have any underlying health conditions.

Cold Exposure and Longevity?

Cold exposure has also been shown to have potential longevity benefits. Studies have suggested that regular cold exposure may help to activate certain genetic pathways that are associated with increased lifespan and improved overall health. Additionally, cold exposure has been shown to have anti-aging effects by increasing the production of collagen, a protein that helps to keep skin looking youthful and plump.

Additionally, Cold exposure has been shown to activate a genetic pathway called AMPK, which regulates the metabolism and is associated with longevity. Cold exposure can activate AMPK, and this activation is thought to be one of the reasons behind the potential longevity benefits of cold exposure.

Furthermore, Cold exposure has been shown to activate SIRT1, another genetic pathway that is associated with longevity. SIRT1 regulates the aging process, and its activation is thought to be one of the reasons behind the potential longevity benefits of cold exposure.

It’s worth noting that more research is needed to fully understand the mechanisms behind the potential longevity benefits of cold exposure, and it’s important to consult with a healthcare professional before starting.

Categoriesالصحةالهرمونات

“الإنسولين” هرمون العصر

Posted on 22 February، 2022by Salah Kelani

“الإنسولين” الهرمون الخفي و السبب الرئيسي ورا أغلب الأمراض المزمنة والمشاكل الصحية
حنعرفكم على وظيفة الانسولين بالجسم بطريقة مختصرة. بالمقال هاد حنتعرف على خفايا الإنسولين و السبب انه من أهم الهرمونات يلي بتأثر على حياتنا اليومية.

السكر و الإنسولين
السكر و الإنسولين

علاقة السكر بالإنسولين

لما بناكل بيرتفع السكر بالدم و وجود هالسكر بالدم بنظمه الانسولين , بتتحول الكربوهيدرات الى جلوكوز وبتدخل للدم وقتها بينفرز الانسولين و بيبدأ ينظم السكر بالدم عن طريق انه يخلي الخلايا تستخدم هالسكر(الجلوكوز) كطاقة، والسكر الزايد حيتخزن بالخلايا ليستخدم كطاقة لما يحتاجها الجسم. بس يكون الانسولين عالي حيخزن السكر الزايد على شكل (غلايكوجين) بالكبد و لما يكون الانسولين منخفض حيستخدم هالغلايكوجين المخزن لينظم مستوى السكر بالدم.

مقاومة الإنسولين (فرط الانسولين)

مع ارتفاع السكر المزمن (بيختلف ع حسب نوعية الاكل و الكمية) حينتج خلل بالانسولينو يوقف يشتغل بصورته الطبيعية و حيتراكم السكر بالدم و يضل الانسولين عم ينفرز بكثرة (فرط الانسولين) لانخفاض تأثيره، هالارتفاع بالانسولين مع الزمن هو السبب ورا العديد من الامراض منها السكري، ارتفاع ضغط الدم، الكوليسترول، تكيس المبايض، الكبد الدهني و ارتفاع الاتهابات,

أعراض مقاومة الإنسولين (فرط الانسولين)

الإنسولين و زيادة الوزن
الإنسولين و زيادة الوزن

من الاعراض الغير الشائعة لمقاومة الانسولين (فرط الانسولين):

  • اختلال في معدل الحرق بالجسم (معدل حرق بطيء)
  • زيادة الوزن
  • ثبات الوزن
  • الشهية المفتوحة لأكل السكر و الكربوهيدرات
  • التعب والخمول بعد تناول الاكل
  • عدم الاحساس بالشبع
  • زيادة الالتهابات بالجسم
  • تركز الدهون في منطقة البطن
  • حب الشباب
  • المزاج المتقلب
  • انعدام التركيز

أكتر مشكلة ممكن تواجه الشخص اللي عنده هالمقاومة بالانسولين هي ثبات الوزن رغم اتباع حمية غذائية و ممارسة الرياضة و السبب هو اختلال بمعدلات الحرق (الأيض) بالجسم بسبب عدم تنظيم السكر بالدم وهالشي بخلينا نتأكد انه معدلات الحرق غير مرتبطة بالجينات و الوراثة و إنها ممكن تتصحح و تتعدل بتنظيم السكر والانسولينز

أسباب مقاومة الإنسولين (فرط الانسولين)

الإنسولين و النشويات
الإنسولين و النشويات

من أهم الأسباب اللي بتسببلنا خلل و ارتفاع السكر الدم وبالتالي خلل في كمية افراز الانسولين هي :

  • الاكل اللي بيحتوي على نشويات (كربوهيدرات) عالية خاصة الكربوهيدرات البسيطة ذو مؤشر سكري عالي.
  • تناول السكريات بكافة انواعها الصناعية والطبيعية مثل: (الفواكه السكرية بكميات عاليةأو العصائر الطبيعية)
  • الاكل المستمر طول اليوم (متل اكل ٣ وجبات اساسية مع اكل وجبات خفيفة(سناك) حتضل تعرض الجسم لارتفاع سكر مستمر و ارتفاع الانسولين لحتى يصير مزمن.
  • ارتفاع هرمون الكورتيزول (هرمون الاجهاد و التوتر )يساهم بالتأثير على الانسولين بخلي العضلات والخلايا الدهنية مقاومة للإنسولين و بزيد من الجلوكوز

طرق علاج مقاومة الإنسولين (فرط الإنسولين)

صورة تشجع عن تناول سكر اقل
تناول سكر اقل

بما انه المشكلة بتكمن بزيادة افراز الإنسولين و عدم استجابة المستقبلات الموجودة على الخلايا، فالحل الأنسب هو انه نزيد من حساسية الإنسولين بالجسم، و هل الشي بيصير عن الحد من المسببات الى بترفع الإنسولين بالأساس، أكل النشويات العالية بالسكر؟ عدد الوجبات باليوم؟

  • تخفيف او قطع الكربوهيدرات البسيطة و السكريات من نظامنا الغذائي.
  • قطع الوجبات الخفيفة (سناك) بين الوجبات الرئيسية, ثم خفف عدد الوجبات الى وجبتين أو وجبة واحدة يوميا (مع الحفاظ على نفس السعرات الحرارية الازمة اليومية)
  • الصيام المتقطع بوجبتين، حصر نافذة الغذاء الى 6 الى 4 ساعات يوميا (يفضل عدم تناول وجبات خفيفة بين الوجبتين)، و صيام الساعات المتبقية عن الطعام، او تناول وجبة واحدة باليوم تحتوي على جميع العناصر الغذائية الازمة مع الحفاظ على سعرات حرارية اليوميو الازمة)
  • الصيام المطول عن الأكل (صيام الماء) لأكثر من 24 ساعة، الصيام مطول لديه العديد من الفوائد الصحية، مع التوقف عن الأكل لفترة طويلة بنعطي الجسم فرصة ليجسن من حساسية الإنسولين.
  • تناول المكملات الغذائية الى بتساعد على تنظيم السكر بالدم مثل (كروميوم و البربرين)و خل التفاح العضوي.
  • ان كان و لابد من تناول النشويات فيفضل اتباع التالي، ابدأ بتناول السلطة و الخضروات ثم البرويتن و الدهون المفيدة اخيرا تناول النشويات و اتبعها بتحفيز عضلي مثل المشي لنصف ساعة لتحويل هذه السكريات الى مخزون كلايغوجين.

الخاتمة

يمكنك طلب من طبيبك عمل فحص (Insulin Tolerance test ITT) للتاكد من استجابة مستقبلات الخلايا لديك للإنسولين. و عند الحاجة اقترح على طبيبك اتباع انماط الصيام المتقطع او الطويل.

لا تتأخر بأخذ إجراء من التقليل من السكريات و النشويات البسيطة, فالسكري لا يأتي نتيجة يوم واحد إنما هو نتيجة عدة سنوات من اتباع انماط غير صحية في الأكل.