Category Archives: Diet And Food

Soy is a type of legume that contains plant compounds called phytoestrogens. These compounds share similarities with the hormone estrogen, which plays a role in the development of certain breast cancers. For this reason, scientists have investigated whether soy may affect breast cancer development and progression.

Breast cancer is the most common cancer globally. Though treatment advances are improving survival rates, dietary changes may also play an important role in breast health.

Experts generally agree that soy consumption does not have a negative effect on breast cancer risk and that it may, in fact, have some protective effects.

This article outlines the link between soy consumption and breast cancer risk, including whether it increases or decreases the risk of breast cancer development or recurrence. We also provide guidelines on how much soy a person should eat.

The current scientific consensus is that soy does not increase a persons risk of developing breast cancer.

The myth that soy increases breast cancer risk comes from the discovery that soy contains plant compounds called phytoestrogens. These compounds share similarities with the hormone estrogen.

While estrogen can sometimes trigger the growth of breast cancer cells, there is no evidence that phytoestrogens have this effect.

According to the Dana-Faber Cancer Institute, a person should consider the following regarding soy:

According to a 2016 review, studies over the past 25 years consistently show that phytoestrogen intake does not adversely affect breast cancer risk.

However, not all research fully agrees. According to a 2017 study, soy-containing products have both positive and negative effects on breast cancer cells. The researchers noted that many studies tested the effects of phytoestrogens on breast cancer cells in vitro, which does not necessarily indicate how the cells would respond in animal models or humans.

They also noted that studies used different amounts of soy that was derived from different sources, making cross-study comparisons difficult.

When considering whether soy increases the risk of breast cancer, it may be important to differentiate between primary and secondary sources of soy. Primary sources include tofu, tempeh, and edamame. Secondary sources refer to products that contain soy, such as soy-based meat derivatives and meat products with added soy protein.

According to a 2017 study, secondary sources of soy contain significantly more phytoestrogens, which may affect breast cancer risk. The researchers noted that females in China who consume large amounts of primary soy products showed a lower risk of developing breast cancer.

The American Cancer Society notes that soy consumption from primary sources may lower the risk of breast cancer. Overall, they state that soy foods are both healthy and safe.

Some evidence suggests that consuming soy may decrease a persons risk of developing breast cancer.

A 2016 review mentions that observational studies show that higher soy consumption is associated with an approximate 30% reduced risk of developing breast cancer in Asian women. However, the review mentioned that current evidence suggests that consumption must occur early in life for soy to reduce breast cancer risk.

According to the breast cancer organization Susan G. Komen, soy seems to have a protective effect against breast cancer in Asian countries where people begin consuming soy products earlier in life and in higher quantities. They note that there is a significant difference in soy consumption in the United States and Japan.

The average daily intake of soy in the U.S. is 13 milligrams (mg), while the average daily intake in Japan is 2550 mg.

Overall, findings suggest that the amount of soy a person consumes affects the reduction in their breast cancer risk. It appears that soy has protective effects if a person consumes it in high enough quantities.

The consensus is that a person who has a diagnosis of breast cancer can safely consume soy products.

Products containing soy as a food additive in the form of soy lecithin and soy oil are also generally safe for people living with breast cancer. These products do not contain any phytoestrogen.

However, the Dana-Farber Cancer Institute points out that many doctors recommend that people with hormone-sensitive cancer minimize their intake of soy protein powder supplements or soy protein isolate.

Anyone who is considering making significant changes to their diet should speak with a doctor before doing so.

Evidence suggests that consuming high levels of soy may help reduce the risk of breast cancer recurring.

A meta-analysis from 2012 investigated breast cancer survival among women who began consuming soy following a diagnosis of breast cancer. The analysis found that women who consumed 10 mg or more of soy daily had a 25% reduced risk of cancer recurrence compared to those who consumed less than 4 mg of soy daily.

A 2019 meta-analysis also found that the consumption of soy isoflavones both before and after diagnosis was associated with a reduced risk of breast cancer recurrence.

There is currently insufficient evidence to determine whether soy supplements affect breast cancer.

It is important to note that the Food and Drug Administration (FDA) does not regulate the supplement market in the same way as it does pharmaceuticals. This means that different soy supplements may contain higher or lower concentrations of soy-based products.

As mentioned above, many healthcare professionals advise those with hormone-sensitive cancers to minimize their intake of soy protein powder supplements. A person should speak with a doctor about their risk factors before starting a soy supplement.

It is not clear how much soy a person should eat to experience any beneficial effects against breast cancer. Research among Asian populations suggests that eating between 2550 mg of soy a day may provide a positive preventive effect.

A person with breast cancer can consult their medical team if they have questions regarding their diet and whether they should increase their soy intake. They should avoid significantly increasing their soy intake, especially through dietary supplements and protein powders, unless advised to do so.

The University of California San Francisco Health lists the following common soy foods along with their soy protein content range:

Soy contains plant compounds called phytoestrogens, which share similarities with the hormone estrogen. Because of these similarities, scientists have investigated whether soy consumption affects the risk of breast cancer development or recurrence.

Eating primary sources of soy may have a positive impact on breast cancer prevention and survival. However, further studies are necessary to help determine the amount of soy a person needs to eat to experience these beneficial effects.

Experts generally agree that soy consumption is safe following a diagnosis of breast cancer. However, people should speak with a doctor before making drastic changes to their diet, particularly if they are receiving treatment for or recovering from cancer.

Read more:
Breast cancer and soy: How it affects cancer risk - Medical News Today

Research found that a daily serving of a specific type of foods was associated with slow age-related cognitive decline, attributed to the "neuro-protective effects" of the nutrients. Such findings were established in the journal Neurology, where one serving of green, leafy vegetables were lead to slower cognitive decline. Dr Martha Clare Morris and her colleagues from Rush University in Chicago followed 960 older adults enrolled in the Rush Memory and Ageing Project.

The focus was on the level of consumption of green, leafy vegetables, such as: spinach, kale, collards, and lettuce.

Performance on cognitive testing was also analysed on the participants, who averaged around 81 years of age.

All participants were dementia free at the beginning of the study. They underwent cognitive testing each year for five years.

Cognitive testing included assessment on episodic memory, working memory, semantic memory, visuospatial ability, and perceptual speed.

READ MORE:Acid reflux diet: Three foods to help prevent heartburn verified by a doctor

Data from food frequency questionnaires administered at the beginning of the study were used to assess how frequently people ate some 144 items over the previous 12 months.

Additional data on diet, health, and demographics were also collected annually.

In the study, the consumption of leafy, green vegetables was positively and significantly associated with slower cognitive decline.

Interestingly, those who ate the most leafy green vegetables daily compared to those who ate the least benefited from 11 years of younger cognition.

The highest daily serving of leafy, green vegetables was 1.3, whereas the lowest daily consumption was 0.09.

There was also no evidence that the association was affected by cardiovascular conditions, depressive symptom, low weight, or obesity.

Green, leafy vegetables are a rich source of folate, phylloquinone, nitrate, -tocopherol, kaempferol, and lutein.

These nutrients are thought to be the reason for the reduction in cognitive decline.

The Alzheimer's Society elaborated by stating that most people will take a little longer to remember things from middle age.

These changes in memory, increased distractibility, and a reduced ability to multi-task are considered "normal".

"For a doctor to diagnose dementia, a person's symptoms must have become bad enough to significantly affect their daily life," the charity elaborated.

This can include problems paying household bills, using the phone, managing medicines, driving safely or meeting up with friends.

Read more from the original source:
Dementia: Daily serving of food to eat that could slow down cognitive decline - Daily Express

An estimated 57,000 Australians are admitted to hospital with heart attacks every year. Thirty per cent of them are on their second and one-in-10 will experience another event within 12 months.

But if that's not enough to set alarm bells ringing, research suggests survivors of the nation's single-biggest killer aren't sufficiently aware of the ongoing risks.

A Heart Foundation survey of 400 heart attack patients reveals many weren't given resources to help them understand their condition or support their recovery when they left hospital.

Despite the heightened chance of suffering a repeat episode, nearly one-in-five were uncertain about how to safely manage their lives when discharged.

A further 27 per cent weren't provided with material that might have enabled them to overcome the challenge.

The foundation's general manager of health Bill Stavreski says patients often underestimate the support they need and may not know educational resources can help achieve a better quality of life.

"A heart attack is a confronting, life-changing experience," he said.

"Many people report feeling confused, scared and emotional after their heart attack and are often concerned about having another event or even dying.

"If you've had a heart attack, you are at a much greater risk of a repeat event."

Mr Stavreski says survivors often need to make significant lifestyle changes but can't do it alone.

To help them feel empowered, connected and understood, and to avoid ending up back in care, the Heart Foundation last year piloted My Heart My Life in partnership with 38 hospitals.

The free, six-month national program, which offers practical advice to help people understand and manage their health following a heart event, has so far attracted 5000 participants.

Also available to family members and carers, it provides booklets about attacks and angina that discuss risk factors, as well as the importance of attending cardiac rehabilitation and taking prescribed medications.

The program is open to patients from the moment they enter hospital or after their return home.

In partnership with Westmead Applied Research Centre, regular educational texts are sent to participants, along with emails linked to Heart Foundation resources like fact sheets, videos, walking plans and recipes.

Of more than 200 people who have completed My Heart My Life 80 per cent have reduced smoking, 84 per cent have undertaken regular blood pressure checks and 67 per cent have had regular cholesterol checks.

Seven-in-10 have upped their level of physical activity, 64 per cent have lost weight, 84 per cent have improved their diet and 69 per cent cut down on alcohol.

Australian Associated Press

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Poor awareness about repeat heart attacks - Northern Beaches Review

Fresh, clean drinking water and good quality hay and grass should make up the majority of your rabbits' diet. A rabbit's digestive system needs hay or grass to function properly so a healthy supply is extremely important. You can supplement with leafy greens and a small amount of pellets. Root vegetables such as carrots or fruit, should only be given in small portions as a treat, as rabbits don't naturally eat these type of foods. Always avoid muesli-style food, as these are unhealthy for rabbits and has a number of associated health problems.

Good quality hay and/or grass, always available, should constitute the majority of rabbits' diets.

- Rabbits graze, naturally eating grass/other plants for long periods, mainly at dawn and dusk.

- Rabbits' digestive systems need grass and/or hay to function properly.

- Read meal planner and feeding tips.

Hay and/or grass as they're much more important than commercial rabbit pellets ('nuggets').

- If giving pellets, follow manufacturer's instructions.

- Don't top the bowl up as rabbits might stop eating enough hay and/or grass.

- Growing/pregnant/nursing/underweight rabbits may need larger portions.

Healthy diets. Avoid muesli-style foods as they are associated with health problems. See muesli is unhealthy for rabbits for advice on transferring rabbits to healthier diets. Contact your vet for dietary advice.

- Rabbits' teeth grow continuously, needing wearing down and keeping at the correct length/shape by eating grass/hay/leafy green plants.

- Not eating the right diet results in serious dental disease.

Root vegetables (e.g. carrots) or fruit only in small amounts as treats. Don't feed other treats as they may harm your rabbits.

- Rabbits don't naturally eat cereals/root vegetables/fruit.

Safe, washed leafy green vegetables/herbs/weeds daily. Take care - some plants are poisonous.

- Avoid sudden changes in diets and do not feed lawnmower clippings as both these upset rabbits' digestive systems causing illness.

Feeding quantities adjusted to prevent them from becoming underweight/overweight.

- Quantities rabbits need to eat depend on age/lifestyle/general health.

- Rabbits become overweight and may suffer if eating more food than needed.

The amount they eat and drink monitoring. If these habits change, droppings gets less/stop, or soft droppings stick to their back end, talk to your vet immediately as they could be seriously ill.

- Rabbits produce two dropping types - hard dry pellets, and softer moist pellets they eat directly from their bottom and are dietary essentials. View the rabbit poo infographic to see why.

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Rabbit diet - Rabbit welfare - Tips, advice, health

In this Article In this Article In this Article

Elderberry supplements are made from the fruit or flowers of elderberry plants, and are often used for colds or flu.

Elderberries contain natural substances called flavonoids. They seem to help reduce swelling, fight inflammation, and boost the immune system.

Limited studies have found that elderberry eases flu symptoms like fever, headache, sore throat, fatigue, cough, and body aches. The benefits seem to be greatest when started within 24 to 48 hours after the symptoms begin. One study found that elderberry could cut the duration of flu symptoms by more than 50%.

Elderberry has also been promoted for COVID-19, but there is no evidence that it works.

A few studies have suggested that elderberry could help with bacterial sinus infections or bronchitis. More research needs to be done.

Some people use elderberry for high cholesterol, HIV, and many other conditions. For now, we dont have good evidence to support these uses.

There is no standard dose of elderberry. For flu, some studies have used 1 tablespoon of an elderberry syrup extract four times a day. Another common form of elderberry is a lozenge, often with zinc, that is taken numerous times daily after a cold begins. Ask your health care provider for advice.

Cooked elderberries are used as a flavoring in foods and wine. Elderberries are also in foods like jams and pies. No research has found that these foods have any health benefits. Raw elderberries, as well as other parts of the elder tree, are poisonous.

Because of serious potential risks, elderberry is not recommended for children or for women who are pregnant or breastfeeding.

SOURCES:

Fundukian, L., ed. The Gale Encyclopedia of Alternative Medicine, third edition, 2009.

Guo, R. American Journal of Medicine, November 2007; vol 120: pp 923-929.

Natural Medicines Comprehensive Database web site: Elderberry.

Natural Standard Patient Monograph: Elderberry.

Zakay-Rones, Z. Journal of International Medical Research, 2004; vol 32: pp 132-140.

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Elderberry: Supplement Information From WebMD

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Pulses include beans, lentils and peas. They're a cheap, low-fat source of protein, fibre, vitamins and minerals, and count towards your recommended 5 daily portions of fruit and vegetables.

A pulse is an edible seed that grows in a pod. Pulses include all beans, peas and lentils, such as:

Pulses are a great source of protein. This means they can be particularly important for people who do not get protein by eating meat, fish or dairy products.

But pulses can also be a healthy choice for meat-eaters. You can add pulses to soups, casseroles and meat dishes to add extra texture and flavour.

This means you can use less meat, which makes the dish lower in fat, and cheaper.

Pulses are a good source of iron.

Pulses are alsoa starchy food and add fibre to your meal. Eating a diet high in fibre is associated with a reduced risk of heart disease and type 2 diabetes.

Pulses are often bought in tins. If you buy tinned pulses, check thelabel and tryto choose ones that have no added salt or sugar.

It's recommended we get at least 5 portions a day of a variety of fruit and vegetables, and pulses count towards your 5 A Day.

One portion is 80g, which is equivalent to around 3 heaped tablespoons of cooked pulses.

But if you eat more than 3 heaped tablespoons of beans and pulses in a day, this still only counts as 1 portion of your 5 A Day.

This is because while pulses contain fibre, they do not give the same mixture of vitamins, minerals and other nutrients as fruit and vegetables.

This excludes green beans, such as broad beans and runner beans, which are counted as a vegetable and not a bean or pulse for 5 A Day.

Learn more about 5 A Day: what counts?

Baked beans are renowned for their effect on the bowels. This is because beans contain undigestible carbohydrates.

Soaking and rinsing dry beans before cooking, as well as rinsing canned beans in water, can help to reduce these hard to digest carbohydrates.

You should not let a bit of wind put you off eating pulses. People react differently to certain foods and you may find that symptoms subside, especially if you increase your intake gradually.

Typically, pulses are bought either tinned or dried. Tinned pulses have already been soaked and cooked, so you only need to heat them up or add them straight to salads if you're using them cold.

Dried pulses need to be soaked and cooked before they can be eaten.

Dried kidney beans and soya beans contain toxins. They can cause diarrhoea and vomiting. It's important they're soaked overnight and then cooked properly before you eat them.

Cooking times vary depending on the type of pulse. Follow the instructions on the packet.

You should not slow-cook dried red kidney beans as it does not destroy the toxin and may increase its toxicity.

Find out how to store food and leftovers

Page last reviewed: 26 July 2021Next review due: 26 July 2024

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Beans and pulses in your diet - NHS

Intermittent fasting is all the rage right nowheck, even Jennifer Aniston swears by it, saying she notices a "big difference" when she goes at least 16 hours between dinner and breakfast the next day. Jennifer's talking about a specific type of fasting called the 16:8 diet, and while some forms of intermittent fasting can be extreme (I'm looking at you, OMAD diet), the 16:8 diet might actually be kind of good for you.

The concept is fairly simple: "The 16:8 diet is where you eat for about eight hours of the day and then fast for the rest of the day," explains Dana Hunnes, PhD, RD, a senior dietitian at Ronald Reagan-UCLA Medical Center. Yep, thats a full 16 hours of no snacking or grazing whatsoever. (Don't worry, you can still drink water though.)

I know: Spending 16 hours a day without food? Sounds tough. But before you get too freaked out, know that most people generally plan their eight hours of feasting for between 10 a.m. and 6 p.m. So yeah, youre sleeping for a solid portion of the fast. (Whew.)

Jennifer's not the only celebrity convert to the fasting lifestyle. Halle Berry swears by intermittent fasting combined with the keto diet, and Jennifer Garner even practices a form of fasted cardio to stay fit. Vanderpump Rules star Stassi Schroeder and Real Housewife Heather Dubrow swear by forms of the diet, too. Even Vanessa Hudgens says she's all about intermittent fasting.

So should you try the 16:8 dietand most importantly, will it really help you lose weight? Here's what nutritionists have to say:

Its pretty simple. Basically, during your 16-hour "fasting" period, you limit yourself to black tea, coffee, or diet soda. Then, for the next eight hours, you can eat whatever you want (no calorie counting needed). That's it.

Scientifically, at least, the 16:8 diet seems to check out. In a recent (albeit, small) study published in the journal Nutrition and Healthy Aging, 23 obese men and women followed the 16:8 diet for 12 weeks. Compared to a group that ate normally, those on the 16:8 diet took in 350 fewer calories per day, lost a modest amount of weight (about 3 percent of their body weight on average), and lowered their blood pressure.

But, keep in mind: This was a small study and few others have examined the 16:8 diet specifically, so its tough to draw any firm conclusions just yet. More research needs to be conducted before we can see if and how it can be implemented into an actual plan effectively, confirms Beth Warren, RDN, founder of Beth Warren Nutrition and author of Secrets of a Kosher Girl.

Still, other types of intermittent fasting (and there are tons of different kinds) show promise. The 5:2 diet, for example (eat normally five days a week, cut back to 20 percent of your normal daily calorie intake for the other two), resulted in more weight and fat loss compared to day-to-day calorie restriction in a 2017 study in the International Journal of Obesity.

Honestly, you can eat whatever you want on the 16:8 diet. There's no calorie- or macro-counting required as part of the plan.

That being said, if you want to lose weight, you'll want to make sure your meals consist of a healthy balance of protein, fats, and carbs, Eliza Savage, RD, a registered dietitian at Middleburg Nutrition in New York City, previously told Women's Health. Think: grilled chicken, half of a sweet potato, and a grilled vegetable for lunch or dinner.

While it may be tempting to feast when you break your fast, you should aim for a small protein-rich snack (think: hard-boiled eggs) that you can eat slowly. By doing this, you'll be better able to gauge your hunger cues and avoid overeating.

Some people find they see better results on the keto diet when combined with intermittent fasting, but sticking to a high-fat, low-carb diet certainly isn't required.

In theory, yes. But its hard to really know how the diet might benefit a wide variety of people since most research on the topic involves people who are obese, not just those looking to shed a few pounds.

One potential benefit of the 16:8 diet? It can help if someone wants to lose weight because oftentimes overeating at night is a big factor in weight gain, says Warren. Fasting will take away that obstacle. In this sense, the timing of your eating window can impact how much weight you lose: Typically, time-restricted eating mimics the way we ate before 24-hour drive-thrus and fully-stocked refrigerators (read: no midnight snacks).

Sticking to an eight-hour eating window during daylight hours allows your metabolism to run as its supposed toyou fuel up for energy during the day (when youre most active), and stop eating for rest and recovery at night, per a 2017 article in the journal Nutrition Reviews.

Its also likely that fasting can put your body into a state of ketosis (without actually having to do the full-on keto diet), which means your body starts burning fat for energy instead of carbs, says Warren. After your body runs through its glucose and glycogen stores (a.k.a. sugars you burn for energy), it then turns to the next-available fuel source: fat, explains Hunnes.

Recent studies indicate that you might lose weight on this diet because when you fast, you are burning more fat for energy than you are carbohydrates, she explains. This fat-burning and the metabolic shifts that come with might increase your chances of losing weight. (Of course, the time it takes to enter ketosis varies based on the individual. Typically, it takes anywhere from 12 to 32 hours of fasting, so your 16-hour fasting window might have you covered).

For starters, this diet (like literally any diet) might be hard to maintain. Say goodbye to dinner parties and late-night dates. And god forbid a friend is late to that 5 p.m. dinner you scheduled.

It may be sustainable if you stick to the strict regimen, Warren says. However, this is difficult to maintain in real-life scenarios like social functions.

Halle Berry uses intermittent fasting as part of her diet routine. Here's how:

Beyond the downer of not being able to go out for a late-night fancy dinner, in rare cases the 16:8 diet could potentially lead to disordered eating, too, notes Hunnes. For example, if youre someone who doesnt do well with long periods of fasting, you might follow a 16-hour fast with a binge or even start to prolong fasting periods longer than you should. Both would be signs that the diets not working for you and that it could progress to something more serious like an eating disorder, she says.

If you eat too late, you could also potentially interfere with the quality of your sleepso its best to eat earlier in the day, suggests Hunnes.

That said, two recent (once again, small) studies in Applied Physiology, Nutrition, and Metabolism show obese adults can stick to the 16:8 diet without developing or exacerbating body image issues, disordered eating patterns, or sleeping problems.

For a generally healthy person, there seems to be no harm in only eating for eight hours each day, says Hunnes.

And while more research is needed on the 16:8 diet, overall, intermittent fasting could improve cholesterol levels and brain function, and lower your risk of developing heart disease, cancer, and stroke. Still, youre probably best off getting a clean bill of health from your doc before embarking on this diet, Hunnes notes.

So, how can you get started with the 16:8 diet? It might be wise to gradually ease into longer periods of fasting, says Hunnes. However, she points out, the long-term weight loss benefits from the 16:8 diet werent that much greater than those youd reap if you just ate less throughout the day or switched to a more plant-based dietso you could try simply cutting back on how much youre eating or adding in more plant-based foods, too.

Its a personal choice, and everyone needs to make these choices based on their own lifestyles and ability, Hunnes says.

Some people who should not do the 16:8 diet? People with diabetes, kidney disease, or certain metabolic disorders. These conditions can alter your bodys balance, storage, and use of insulin and glucose, making the 16:8 diet a possibly unsafe choice, says Hunnes.

Another no-go? Pregnant and breastfeeding mamas. In short, youre eating for two, and youd be depriving you and your baby of essential food, nutrients, and much-needed energy when you need it.

Otherwise? If youre interested, give it a try. Just dont expect a miraculous slim-down and be prepared for 16 potentially hangry hours ahead.

The bottom line: The 16:8 diet may help with weight loss, but more research is needed to draw any solid conclusions.

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What Is The 16:8 Diet - Intermittent Fasting For Weight Loss

Testosterone has become a buzzword thatsomeclaim as the key toattractiveness, muscle growth,fitness, and even success in the workplace.Illegal substances that mimic the effects of testosterone on the body have become some of the most commonly used illicit drugs in the US, with around 0.5 percent of the US population admitting to anabolic steroid use, while others clamber to find alternatives to boost their natural levels of sex hormones. But what exactly is testosterone, and can we raise it naturally?

Testosterone is the primary sex hormone in males and plays a key role in the development of male sex organs, alongside much of the physical changes during male puberty. It is secreted from the testicles in males and ovaries and adrenal glands in females. This hormone drives a host of importantdevelopmental characteristics, including muscle growth and bone density, sex drive, facial and pubic hair, and the production of sperm. That isnt to sayfemales do not have testosterone much likeestrogenis found in males, females do have circulating testosterone, but their bodies naturally produce around 10 or 20 times less than the male body.

Specifically, testosterone is a signaling molecule thatbinds to androgen receptors. Itis carried through the blood to target tissues, where itexhibits bothandrogenic (development of male characteristics) and anabolic (increase of muscle mass and density, andbone density) effects.

That isn't to say that we should just boost testosterone levels to the Moon, though. Evidence suggests a link between high levels of dihydrotestosterone (a more potent androgen derived fromtestosterone) and male pattern baldness.There is also some extremely contested science suggesting testosterone may be linked to aggression and criminality, butthe evidence remains slim.

Owing to its role in muscle growth and bone density some of the largest contributing factors in overall strength increasingtestosteroneor supplementing with testosterone analogsisa popular method of increasing athletic performance. However,most of these supplements are either illegal or only legally available when medically prescribed. Luckily, testosterone levels vary massively within the body, and there are various waysthroughlifestyleand diet that can naturally andsafely raise these levels.

First,let'sget the relatively obvious one out of the way. Correlations with exercise and increased serum testosteroneand other androgenlevels have been shown,but the exact mechanism is currently unknown. Research has suggested that reducing body fat percentage may be a strong driver for increased testosterone, which may be the reason some exercise methods have moreof an effect than others.

According to a 2018 studyon men with erectile dysfunction, the researchers found the best methods of increasing testosterone were reducing body fat and improving cardiovascularfitnessthrough aerobic activity.A clinical trial in 2017 found similar results, with a 12-week aerobic exercise regime increasing serum testosterone in overweight men.

So, if youre looking for a simple way to increase your androgen levels, were sorry to say it might be time for some cardio.

Eating a nutritious and balanced diet is the next ticket tohigh testosterone and no, that does not mean cutting out carbs or fats.A twin study thatanalyzedhow diet affects testosterone levels found apositive correlation with healthy fat intake, as well as keeping weight low and eating fewer calories.Eating sufficient proteinis also correlated with overall testosterone levels, and acontrolled intake of carbohydrates to complement the cardio and resistance training also has abeneficialeffect.

Essentially, if you are going to exercise to boost testosterone, youll also need a strong handle on your nutrition, and don't be skimping on any of the food groups.

An increasing body of evidenceshows strong links betweenvitamin D levels and circulating testosterone. A 2010 study comparing a group taking Vitamin D supplements and a placebo group found a significant correlation with those takingvitamin D and an increase in testosterone, while the placebo group remained the same.Another reportfound similar results, with supplemental Vitamin D reliably boosting testosterone in men.However,both these pieces ofresearchwerein people with lowvitamin D concentrations, andthe evidence to support increasingvitamin D intake when you already receive adequate amounts is more stretched.

It is therefore incredibly important you receive sufficient vitaminD if you are looking to boost your male sex hormones, either by the best way simply going outside and enjoying the sunshine or via supplements.

By now, you might be thinking that increasing testosterone is all about generally being a healthy person, and you arent far wrong. However, there is one more thing that correlates stronglywith testosterone levels prestige. Prestige ishow highly in regard others hold you:Do they respect and admire you? Do they look up to you as a leader?This is an entirely social ranking, but might have an effect on yourtestosterone levels.

In humans, civilization has now evolved to the point where leadership comes from social characteristics sorry to say, you cannot simply beat up your boss to become CEO.Testosterone is thought to be a "competition hormone" so, could testosterone be boosted in people that have higher prestige, and thus a higher social ranking?

The answer, according to a 2018 study, is yes. When researchers took a sample of males and watched as a hierarchy formed, as it usually does, they noticed something interesting. As the "high-ranking" males achieved high levels of prestige, judged by their peers, their testosterone rose. Those that achieved a low ranking in the group saw no change, or in some cases, a decline intestosterone levels. The results suggested that testosterone may actually directly correlate with social standing, propping up those with high prestige.

Therefore, if you are looking for a way to potentially boost testosterone that doesnt lie within a dreaded treadmill or chicken and rice, maybe you should start working on your social skills.

*Please note: none of these methods should be considered medical advice and are not adequate replacements for clinical interventions. If you are concerned about a sex-hormone deficiency, consult a medical professional.

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4 Ways To Potentially Boost Testosterone Levels, According To Research - IFLScience

Lets face it, when you have a dog, training is an important part of being a responsible dog parent. Not only does dog training help your dog become the best version of themself but it also helps to keep them happy and safe. Unfortunately, most dog owners stop training their dogs after their first puppy class wraps up but training should continue for your dogs entire life!

The Essential 2022 Dog Training Bundle is the perfect way for you to get back on track with your training.

This 8-course bundle is filled with 183 lessons taught by dog training professionals like top dog behavior expert Sharon Bolt and the UKs natural dog whisperer, Nikki Brown.

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To kick off this bundle youll start with Sharons A-Z Guide to Puppy and Dog Training. This lesson is way more than learning commands like sit and stay. Instead, it focuses on potential behavioral issues that you should be able to easily recognize before you even bring your puppy home.

From there youll be taken to courses that cover many common dog-related issues such as nuisance barking and safely handling dog aggression. Another valuable course included in this bundle is simple leash training methods so both dog and owner can enjoy their walks together. There are also a few courses on canine nutrition that go over safe and natural remedies that you can use to treat common dog illnesses and how to safely switch your dog from dry dog kibble to a raw diet.

Finally, if dog training is something that you want to explore on a professional level, there are 2 courses dedicated to helping make that happen. Dog trainers are loving it according to this positive review that reads, This is a brilliant course yet again by Sharon Bolt. It has helped me to no end with my dog training career and has taught me so much about running a successful business.

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If The Dog Essential 2022 Dog Training Bundle sounds perfect for you, for a limited time you can grab it for just $19.99. Thats a savings of 98% off the regular price of $1,592.

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Train your dog and learn how to better care for them with this $20 bundle - WJXT News4JAX

Pet owners know all too well the look they get from their forever friends as soon as a meal makes its way out of the kitchen and onto the table before they can sneak a bite.

But as much as your dog or cat may beg, there are some foods that it's actually unsafe to feed your pet.

As we get closer to the holidays and it becomes harder and harder to resist the puppy eyes you get while carving the turkey, here are some of the foods that you can share, and some of the foods you really shouldn't.

According to the American Society for the Prevention of Cruelty to Animals, there are a number of foods that pets can safely consume. But regardless of what you feed them to snack on, it's important to take it easy.

Animals "should get most of their nutrition from their regular diet," the ASPCA says on its website. "Snacks should equate to no more than five percent of their daily caloric intake, so keep portion sizes small."

And with people food that tends to be more sugary or fatty than foods for animals, "digestive upset" can sneak up on you and your pet.

With that in mind, pets can safely consume:

Pet-goods retail chain PetSmart shares tips for pet owners on its website, including a list of foods that are unsafe for dogs. The American Kennel Club, the ASPCA and the Humane Society of the United States also all provide information on what you should keep away from your four-legged friends.

Among the snacks you shouldn't share:

And if you're worried about specific herbs or spices in Thanksgiving dinner, from basil to rosemary, the ASPCA has lists of plants that are safe, and plants that are toxic, for dogs and cats.

Read more from the original source:
Food-Filled Holidays Are Approaching. Here's What You Can't (and Can) Feed Your Pet - NBC Southern California