How to Boost Your Testosterone (T- Level) Amid Covid-19 Lockdown
Testosterone is a male sex hormone that affects more than just sex drive. The hormone is also responsible for bone and muscle health, sperm production, and hair growth.
Amid this Covid-19 Lockdown, it is your due diligence to stay healthy and as ensure you boost your immune system. An overall balancing of hormones is important and necessary when trying to manage testosterone levels. This means consuming a well-balanced, nutrient-dense diet. Being mindful of total intake of foods containing hormones or hormone-mimicking nutrients, such as phytoestrogens, is recommended to achieve improved testosterone levels.
Some studies have shown these nutrients may have an impact on overall hormone balance. The hormone testosterone plays an important role in men’s health. For starters, it helps to maintain muscle mass, bone density, and sex drive. Testosterone production is at its highest in a man’s early adulthood and drops a little bit each year thereafter.
Chronic illnesses such as Hypogonadism also called low testosterone or low T, is often medically treated to prevent future health problems. When the body doesn’t produce the right amount of testosterone, the condition is called hypogonadism. Sometimes it’s called “low T” as well. Men diagnosed with hypogonadism can benefit from testosterone therapy.
Therapy isn’t usually recommended, however, if your testosterone levels fall within the normal range for your age; you may consider potential testosterone-boosting foods as a natural complement to low T treatments. Two nutrients that are especially important to your diet are vitamin D and zinc, both of which are precursors for making testosterone.
The importance of your doctor’s recommendations can not be over-emphasized therefore you need to also adhere to your doctor’s recommendation.
Also Read: How to Make Hand Sanitizers at Home
There’s no magic solution for boosting your testosterone; however, there are two major ways to boost your Testosterone- through your lifestyle and diets. In this article, we will be more elaborate on these points;
- Good Night Sleep
- Loose that Excess Weight
Good Night Sleep
American Medical Association Researches has shown that lack of sleep can greatly reduce a healthy young man’s testosterone levels. Research published in some Journals has also shown that the testosterone level clearly drops after only one week of sleep-restricted days.
However, how much sleep your body needs depends on many factors. Most adults generally need between 7-9 hours per night in order to function well and lead a healthy life. Therefore, the bottom line in all these is ensure you get good night sleep always.
Lose That Excess Weight
Middle-aged men with pre-diabetes are likely to have low testosterone levels. A study from The Journal of Endocrinology Trusted Source revealed that hypogonadism and diabetes are closely linked. Men with overweight should try as much as they can to maintain a normal weight in order to prevent the risk of developing full-blown diabetes or Low T.
Losing some weight can help boost your testosterone. This doesn’t mean you have to go on a crash diet. The best way to achieve and maintain a healthy weight is through a sensible diet and regular exercise.
Reduce Sugar Intake
The Endocrine Society reports that glucose (sugar) decreases testosterone levels in the blood by as much as 25 percent. This was true of study participants whether they had prediabetes, diabetes, or a normal tolerance for glucose. The human body is a complex system that requires a wide variety of vitamins and minerals for smooth operation. Instead of sugar, you can go for honey which has more nutritional values necessary for good health.
Making exercise an enjoyable part of your everyday life may be easier than you think.If you’re having trouble beginning an exercise plan or following through, you’re not alone. Many of us struggle getting out of the sedentary rut, despite our best intentions but you have to decide to workout in order to maintain your T- Level.Two 15-minute workouts or three 10-minute workouts in a week can be just as effective.
Eating foods that are rich in essential nutrient can help boost your Testosterone Level. Below are the few lists of food;
- Sea Foods like Crab, Lobster, Oysters, Shellfish
- Low-fat milk
- Egg yolks
- Fortified cereals
Men with hypogonadism often have zinc deficiencies. Studies Trusted Source suggest that zinc plays an important part in regulating serum testosterone levels in healthy men. Adult males should aim to get 11 mg of zinc each day. Oysters have a lot of zinc; red meat and poultry do too. Other food sources of zinc include:
Tuna is rich in vitamin D, which has been linked to a longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories.
Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs.
If you aren’t a tuna fan, you may consider other fishy sources of vitamin D, such as salmon or sardines. Remember that moderation is key. Aim for a max of two to three servings a week to minimize your intake of mercury, which is found in seafood.
2. Low-fat milk with vitamin D
Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can also keep men’s bones strong too. The vitamin D content may also keep testosterone levels in check.
Make sure you choose milk that’s fortified with vitamin D. Choose low-fat or skim versions. They have the same nutrients as whole milk without all of the saturated fat.
Find low-fat milk fortified with vitamin D online.
3. Egg yolks
Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites. The cholesterol of egg yolks may even help low T. As long as you don’t have any preexisting cholesterol issues, you can safely eat one egg per day.
4. Fortified cereals
Eggs aren’t the only breakfast food that can help low T. If you have to watch your blood cholesterol, this is especially good news. Certain cereal brands are fortified with vitamin D, not to mention other heart-healthy nutrients. Consider incorporating fortified cereals into your breakfast routine to jump-start your day and your testosterone levels.
Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood. Men who have low T benefit from increasing their zinc intake if they also have zinc deficiencies. Oysters are good sources of this mineral.
An occasional serving of crab or lobster may do your testosterone levels some good. This is thanks in part to the zinc content in these seafood favorites. According to the National Institutes of Health, Alaskan king crab has 43 percent of your daily value of zinc in just a 3-ounce serving.
There are real health concerns about the overconsumption of red meat. Not only do some cuts have more fat than poultry, but eating too much is also linked to certain cancers, such as colon cancer.
Still, some cuts of beef have nutrients that can boost testosterone. Beef liver is an exceptional source of vitamin D, while ground beef and chuck roast contain zinc.
To keep animal fats in check, choose only lean cuts of beef and avoid eating it every day.
When it comes to male-hormone health, beans may offer more benefits than you think. White, kidney, and black beans are all considered sources of vitamin D and zinc. Baked beans also offer these nutrients, but you’ll need additional sources in your daily diet.
As a bonus, these foods are full of plant-based proteins that can protect your heart health.
NCDC announces 210 additional COVID-19 cases, two deaths in 24 hours
By Gistflash News
Sept 26, 2021
The Nigeria Centre for Disease Control (NCDC), says the country recorded two more COVID-19-related deaths with 210 additional cases in the last 24 hours.
The NCDC, in its latest update on Sunday morning, said the cases were reported in 12 states and the Federal Capital Territory (FCT).
It indicated that the country’s total infection from the pandemic currently stands at 204,201 while the fatality toll increased to 2,673.
It also noted that six states – Benue, Kano, Nasarawa, Plateau, Sokoto and Zamfara – recorded no new cases.
The breakdown shows that Lagos remains the nation’s epicentre of the virus with 79 cases, followed by Edo with 20 new infections and Anambra third with 19 cases.
Other states are Rivers (18), Ondo (15), Gombe (14), Oyo (13), Kaduna (11), Ekiti (8), Delta (6), FCT (5), Bayelsa (1) and Kano (1).
The NCDC stated with the new figure, a total of 192,421 patients have so far recovered from COVID-19 in the country.
It added that over 2. 9 million samples of the virus from the nation’s roughly 200 million population have been tested.
The NCDC noted that a multi-sectoral national emergency operations centre (EOC), activated at Level 2, continued to coordinate the national response activities.
The agency stated that the number of active COVID-19 cases in the country stands at 9,098.
NHIS, NYSC sign MoU for corps members’ health insurance cover
By Gistflash News
Sept 7, 2021
The National Health Insurance Scheme (NHIS) and the National Youth Service Corps (NYSC) have signed a Memorandum of Understanding (MoU) to give corps members health insurance cover during service.
The MoU was signed by the Executive Secretary of NHIS, Prof. Mohammed Sambo and the Director-General of NYSC, Brig.-Gen. Shuaibu Ibrahim, in Abuja on Tuesday.
Sambo said that it would ensure that corps members were integrated into the scheme to enable them to properly access healthcare during their service year.
“We are working on the presidential mandate on leaving no one behind in the health insurance scheme.
“So, today, it is big step to ensure that corps members are integrated into the scheme, this will expand coverage ratio of the scheme and also access to health facilities for corps members,’’ Sambo said.
According to him, for the purpose of continuity the corps members after their service year will enroll on what is called kinship programme.
He said that the corps members would migrate from the NYSC insurance to kinship where a token is paid and when they are employed they would join the formal sector programme.
Also speaking, the D-G of NYSC said that the MoU was in line with presidential directive that corps members should be enrolled in the scheme.
Ibrahim said that such directive showed that the government was concerned about the health of corps members in the country.
According to him, such gesture will encourage the corps members to carry out their service properly.
Ibrahim said that MoU would address the financial burden of the members in terms of health.
COVID-19: Nigeria’s total infection toll now stands at 195,052, with 2,522 fatalities
By Gistflash News
Sept 5, 2021
The Nigeria Centre For Disease Control (NCDC) says the country’s total infection toll now stands at 195,052, with a fatality toll of 2,522.
The NCDC made this known via its verified website on Sunday morning, adding that Nigeria recorded 27 more Coronavirus (COVID-19) related deaths and 964 new infections from 19 states and the Federal Capital Territory (FCT).
The News Agency of Nigeria(NAN) reports that the 964 fresh cases reported on Saturday indicated an increase from the 444 cases posted on Friday.
The public health agency noted that Lagos State, the country’s epicenter of COVID-19, reported 456; Ondo followed with 180, while Edo recorded the third highest infection with 66 cases.
Amongst others are: Rivers (62), Niger (26), Akwa Ibom (25), Ekiti (22), Kwara (22), Oyo (22), Kaduna (17), Delta (14), Benue (12), Gombe (9), Plateau (9), FCT (8), Jigawa (5), Ogun (4), Bayelsa and Nasarawa (2) each, and Bauchi (1).
The agency also noted that the country’s active coronavirus cases in Nigeria were 10,026, with a total of 182,463 cases successfully treated and discharged after recovery as of Sept. 4.
The NCDC said that over 2.7million samples of the virus out of the nation’s roughly 200 million population were tested.
The agency said that a multi-sectoral national Emergency Operations Centre (EOC) activated at Level two continues to coordinate the national response activities.
Meanwhile, the NCDC noted that with the recent surge of COVID-19 cases in the country, Nigerians must all do their part to help minimise instances of exposure.
The agency stressed that every COVID-19 related death was a reminder of the damage COVID-19 could cause when it gets into the community.
While urging Nigerians to get vaccinated, it stressed that the COVID-19 was causing severe illness in people of all ages.
The centre therefore advised Nigerians to get vaccinated now to protect themselves, their friends and community from the virus.
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