Category: المكملات الغذائية

مختلف أنواع المكملات الغذائية، أسباب استخدامها و الطرق الصحيحة لاستخدامها من مكملات عضوية و مكملات نباتية

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.