healthy weight gain
29 Aug
Sea moss

How To Gain Healthy Weight

Healthy weight gain is extremely important. Underweight people feel embarrassed about their bodies just like overweight or obese people do. Your weight may change throughout your life because of poor diet, stress, or diseases. However, some people are just born this way and then suffer from it for the rest of their lives.

Statistically speaking, overweight people usually prevail over underweight people. Thereby making the underweight problem less important and discussed in society, hence the lack of information on how to gain weight healthily. What to do?

To determine whether you’re underweight or not, check out your body mass index or BMI with the help of a special calculator. If the number you get is below 18.5, then you’re underweight. However, even if your BMI is normal (18.5-25), you might still want to gain weight due to some goals.

healthy weight gain

Where to start to gain weight healthily?

Once you’ve found out your BMI, it’s recommended to go to the doctor, contact a dietician or get a consultation with a nutritionist. You may even ask your fitness trainer to help you overcome this problem. Please, don’t neglect your health. It’s better go to the doctor to prevent any unpleasant consequences of self-treatment.

However, if you don’t trust the doctors or don’t have enough money to get a consultation, use a macro calculator to learn what you need to eat daily. Simply indicate your age, gender, height, weight, physical activity, and goal. The calculator then processes your information and shows you how much calories, carbs, protein, and fats you should eat for healthy weight gain.

The main rule of losing weight is to cut calorie intake, while the main rule of gaining it is to eat more calories than you spend. With this in mind, you’re almost equipped for the journey of successful and, most importantly, healthy weight gaining!

After that, find a mentor or just a person who motivates you to make at least smaller steps towards your goal each day. You can also start a diet journal where you will put down everything you eat in a day. Yep, it’s hard but that’s the price you pay for the body of your dreams.

Another important factor in order to better and quicker weight gain is exercising. Start with something small like walking, jogging, or cycling. Another option is to buy yourself gym membership and establish a sports routine. Physical exercise is a catalyst for your weight gaining.

Forget about cardio, fall in love with strength training instead. Strength exercises like lifting weights, resistance with bands, squats, push-ups, press, bench, and others trigger muscle growth.  

What foods have the highest nutritional value for healthy weight gain?

Now, let’s talk about food since your diet is the key to success. What you eat today impacts how you will look in a few months. Thus, pay attention to healthy recipes that are not only rich in calories but also good for your health.

For example, if you’ve never tried smoothies before, it’s time to check them out. Smoothies are easy to make, store, and drink. You can put practically anything you want in a blender then get a nice-smelling and tasty dish in a few moments.

Smoothies can be good source of carbs and essential antioxidants since you add many fruits, veggies, and berries. Besides, if you add spinach, your smoothie will transform into a fiber-rich monster that’ll fill your stomach and give your energy for the whole day.

A good alternative to smoothies is protein shakes. For the record, you can also add protein to smoothies. Protein shakes are usually made of liquids such as milk or water and protein powder. Get creative and add some powdered nuts for extra fats. Use almond, peanut, or other types of nut butter to increase calories amount.

You can try having healthy snacks if you prepare them beforehand. For example, cut one carrot into medium slices and grab a pack of hummus. This way, you’ll get healthy carbs from a carrot and fats from your hummus. Another option is to make healthy bites from dates, coconut flakes, powdered or chopped nuts, bananas, and chia seeds.

Instead of buying potato chips, opt for vegetable or fruit chips. Try to substitute chocolate and candies with dried fruit and nuts. You can treat yourself with your favorite sweets but do it no more than once or twice a week. We’re not here to wind up later with diabetes.

Eat more protein foods. Protein is a building block of our muscles that will help you grow muscles, but not fat. Thus, when you eat enough protein, and regularly exercise, you’ll see the results faster. Protein-rich foods are meat, fish, eggs, soy products, dairy products, peas, nuts, and seeds.

Yogurt is also a big source of protein. Top up your favorite healthy yogurt with peanut butter, jam, or honey in order to make it more delicious. Add yogurt to your cereal or granola so you can eat it more often. However, be careful with milk-based yogurt if you’re not tolerant of lactose. Otherwise, it causes acne, problems with digestion, and other allergic reactions.

Dietary supplements and what they do.

The first dietary supplement that comes to mind is a leader on the supplement market. We’re talking about protein powder. This supplement is especially popular among gym-goers, athletes, and bodybuilders because it helps you gain mass faster.

Another supplement is creatine. It works similarly to protein, i.e. enhances muscle protein synthesis and reduces muscle protein breakdown. Other benefits of creatine are energy production and improved exercise performance.

Other supplements for weight gain are exercise-enhancing supplements, for example, Beta-Alanine, HMB, Citrulline, Nitrate, etc. However, you should be careful with these weight-gaining supplements since your muscles stop growing and become smaller when you stop taking these things.

This is why junk food is not an option.

Do you want to jump from underweight to overweight in a few years? I guess, not. That is why stop considering junk food as the fastest and most desirable way to gain weight. Instead of healthy calories, carbs, and fats, you put saturated fats, toxins, and carcinogens inside of your body.

I know how much you love McDonald’s, KFC, Burger King, and Taco Bell. No one can stop you from going there and ordering your favorite chicken nuggets or cheeseburger. But, please, don’t make any of these places your first place to go when you’re hungry, okay?

Obesity rates in the US are frightening. According to the Centers for Disease Control and Prevention, there is around 40-45% of obese people prevalence in the States. In the UK, 60% of adults suffer from overweight and obesity. These numbers grow year. Junk food is cheap, delicious, and quick in terms of cooking. But, the risks of heart diseases, cancer cell growth, and diabetes are higher among obese people compared to underweight people.

Some tips and tricks to hack healthy weight-gain.

  • First and foremost, forget about drinking water before your meals. Your stomach gets full of water and you’ll eat less than you would’ve if you didn’t drink it. It’s better to drink it afterwards.
  • Secondly, have a five-meal eating routine. What does it mean? You eat 5-6 times a day instead of 1 or 3. You’re likely to eat less during one meal but you’ll eat more often. In the evening, have a snack one or two hours before you go to sleep.
  • Always top up your meals with nuts, berries, or seeds. Add nuts to your salads. It’s delicious. You can also add raspberry to make a salad more tasteful. Seeds and herbs can garnish your spaghetti or soups so feel free to sprinkle some on top. And, of course, add maple syrup, honey, or your favorite jam to pancakes, homemade ice-cream, smoothies, and healthy cakes.
  • In the gym, try to work with a bigger weight than you did last time. Do it regularly, otherwise, your results will plateau. Don’t forget to give your muscles time to recover. Use protein powder to help them recover faster.
  • Psychological barriers are also pretty common among weight-gainers. If you lost too much weight because of stress, it’d be great to deal with it first. Visit a therapist or go to some group sessions for people with similar problems. Dig deeper and release the stress. Go for your goals with a clear head and this way you’ll get maximum gains.

Conclusion.

If you’re underweight and thinking about ways to deal with this problem through healthy weight gain, follow these simple steps:

  1. Check out your BMI with a calculator.
  2. If it’s below normal, get a consultation with a doctor.
  3. If you’re on a budget, use a macro calculator to know your daily dietary needs.
  4. Start with nutrition and incorporate smoothies, healthy snacks, and healthy protein supplements to your diet.
  5. Exercise regularly either at home or in the gym.
  6. Forget about junk food and dangerous dietary supplements like weight gainers to prevent any health problems.
  7. Stay positive, smile more, and know that your results are yet to come!

Good luck!

dangers of anabolic steroids
29 Aug
Sea moss

Steroids And What They Do To You

The Dangers of Anabolic Steroids and SARMs

You may have heard about anabolic steroids and SARMs from gym-goers and bodybuilders. These guys usually have a 6-pack made of steel, gigantic hands (they could lift you with a finger), and look like the Hulk from behind.

Of course, seeing those gym monsters, you believed them and started thinking about trying out those supplements yourself. Maybe, you’re even taking them now. But, those guys probably told you nothing about the signs of erectile dysfunction or decreasing libido.

This article will tell you about the flip side of steroids and SARMs the manufacturers usually leave behind closed doors. Are you ready?

dangers of anabolic steroids

Anabolic steroids vs SARMs

To begin with, some chemicals called anabolic steroids and SARMs are aimed to grow your muscles in no time, i.e. facilitate muscle protein synthesis, without much effort. Quick gain, no pain! Now, let’s get down to details.

Anabolic steroids are chemical substitutes of testosterone, the most important male hormone and the one responsible for sperm production, testicle performance, and fat distribution. Also, this natural anabolic steroid boosts the sex drive, the production of blood cells, and gives more physical strength to men.

On the other hand, SARMs are Selective Androgen Receptor Modulators. These compounds are drugs that are similar in function to natural anabolic steroids. They are chemically modified testosterone molecules.

What do steroids and SARMs do? They facilitate muscle protein synthesis and decrease muscle protein breakdown. This leads to faster muscle growth. You can achieve it with a higher intake of protein (1.6 g/kg/day) but steroids and SARMs are claimed to do it way faster.

Sounds appealing, right? What’s more is that these anabolic substances burn your fat, protect the muscle fiber, and make you as strong as hell. However, it’d be too good to be true.

Types of anabolic steroids

There are so many types of these supplements that this page would be endless if we listed all of them. Steroids come in different forms like pills, gels, and even injections. Given that, you can do anything you want with them – eat, drink, put it on your muscles like a cream, or inject them with a needle.

The most popular steroids among bodybuilders and fitness gurus are D-Bal (Dianabol), Nandrolone, Winstrol, Boldenon, as well as Testo-Max, Anvarol, Clenbuterol, and other -bols, -lones, and -rols. FYI, D-Bal was once the favorite steroid of Arnold Schwarzenegger.

All of them have different dosages and time to work. Some of them only boost testosterone production, while others work independently from testosterone. Winstrol, for example, doesn’t allow the body to store water for long periods which contributes to better growth of lean muscle.

But don’t forget that some steroids are not certified and are good only for research use. Other steroids are illegal due to harsh side effects like fatigue, hair loss, cancer cell growth, and others. That is why it is not recommended to use steroids at all.

Types of SARMs

Just like anabolic steroids, SARMs can have different forms. These supplements are not legal and are suitable for research use only. The difference between SARMs and steroids is that SARMs seem to be less poisonous and contain fewer chemicals.

Among the most popular SARMs are Ostarine, Ligandrol, Andarine, Testolone, Nutrobal, Cardarine, Ibutamoren, and other -rols and -ines. Some of them are good for getting lean, whereas others deal with bulking. People claim that Ostarine, for instance, even helps to fight muscle wasting and related diseases.

To prove that these compounds affect the brain like drugs, you can find that some of SARMs effects are energy and appetite increase which reminds us of Fluoxetine and Prozac. For the record, these are antidepressants that could be bought only with a prescription.

While some of them have mild side effects like lower testosterone or mood swings, other SARMs may cause high blood pressure, liver cirrhosis, a progression of heart diseases, etc. in the long run. That is why it is not recommended to use SARMs at all.

What happens to your muscles when you take steroids or SARMs?

After each workout session, your muscles damage, especially if you’re doing strength training. Nope, there’s nothing wrong with you. It happens to all of us, dude. Luckily, after the damage, muscles can recover.

So, when you’re done with your super-exhaustive exercise, you need to give your muscles a rest. Some people love to drink protein smoothies or shakes 30-40 minutes after the training to help muscles recover faster, while others tend to take SARMs and steroids.

Protein is usually made from organic products like milk, eggs, bones, seeds, groats, and others. On the other hand, SARMs and anabolic steroids are made in a lab and are not even allowed to be taken by humans. SARMs appeared in 1998 and, therefore, have not been studied properly yet.

These supplements go into the DNA and change it. This way, they interfere with normal immune system performance and metabolism. Because of that, muscle protein breakdown rates become way lower than muscle protein synthesis rates. Therefore, you start to burn fat more quickly and see the results immediately.

SARMs and anabolic steroids fill in your muscles and build the muscles of your dreams. However, instead of letting testosterone do this job to make everything right, as it usually happens, these dangerous chemicals do it for it and cause health problems or even stop hormone production.

Side effects of steroids and SARMs

This topic seems to be endless, even though there haven’t been enough clinical trials to see the effects of SARMs and steroids in the long run. So far, it has been proven that these testosterone fakers cause many problems, for example, acne.

What happens? You take these supplements, they enter your cells, go straight to their nuclei, and create new genes that facilitate protein synthesis. They care only about instant gratification and quick muscle growth. But, as soon as you stop taking them, you lose all that mass and “power”.

Because of such a careless attitude to the overall body and the change of DNA, hormones like testosterone and estrogen stop being produced by your body. Hence, the skin problems. Testosterone is a major hormone in a male body, while estrogen rules the women’s kingdom. Both of them are responsible for the proper work of testicles (in men) and the reproduction system (in women).

You probably remember having those nasty pimples during puberty or, at least, have some friends who went through this problem. It happened because our sex hormones started actively producing and made our bodies conform to new rules. While this is a natural process and has its end, SARMs and steroids have no mercy to your health.

While taking them, you feel good the first couple of weeks (maybe months). But then, your new chemically-modified “puberty” begins. Acne steps into this life-and-death game and becomes your first problem.

Then, men start to suffer from shrinking testicles which stops the production of sperm and kills their masculinity. Their hair falls out and they become bald at the age of 20-30. Some men even noticed that their boobs started growing which lowered their self-esteem and wiped out the sex drive.

On the other hand, women notice crazy hair growth rates in places where it shouldn’t be. Young and beautiful women saw whiskers, mustache, and beard growing on their faces. Some women complain about the violation of their menstrual cycle, while others said goodbye to their period forever. Even female voices changed and became deeper.

Both men and women suffered from a weak sexual desire and had problems in bed with their partners. Because of the disappearance of menstruation, women lost their fertility. Male bodies stopped sperm production and lowered the chances of impregnation. Who needs these SARMs and steroids after all? 

What to do if you’re already on steroids or SARMs?

We’re sorry, friend. However, there’s still something you can do. First of all, go to the doctor and tell them about your problem. Don’t ever stop taking these chemicals abruptly. SARMs and steroids are like drugs to your body, so if you stop taking them after a long period of usage, you’re likely to face withdrawal.

What you need to do is to slowly reduce the dose. Then, what steps should be taken next is up to your body. It’s very individual. It’s recommended to list out all the substances for muscle growth or other sports supplements that you take so that your doctor could see the whole picture. Don’t worry, you’re not alone.

Conclusion.

Although steroids and SARMs give instant effects and seem not to ask anything for exchange, that’s not true. In most cases, people who take these hormone-simulating drugs, suffer from numerous problems – from acne to cancer. Thus, it’s better to grow your muscles healthily and make your wellbeing a priority. Good luck!

supplements for women
29 Aug
Sea moss

What Supplements Are The Best For Women

You are here because you’re asking the question: “What are the best supplements for women?” Probably because of watching YouTube beauty gurus or fitness tutorials and can’t stop thinking about: “What the hell did she do to be that hot?” Then, you go to iHerb or Amazon to purchase something that can make you as beautiful. You scroll page by page but find nothing but despair since you don’t know what to choose.

Some of you may remember the hype over miraculous goji berries or weight loss tea that were considered indispensable supplements for faster weight loss. However, those of us who believed them were simply tricked to buy products that work as a placebo.

You know what? Forget about it. Today, we’ll discuss the most popular supplements for women, their benefits, side effects, and recommendations for use. Let’s dive into the world of beauty and health together!

supplements for women

Where to start?

First of all, answer the following questions: Am I satisfied with my body? Do I want to look like this forever? Do I have thriving health? Am I physically active? If the answers are no, then the best supplements for women are for you.

If you’re not physically active, then you should know what diet to follow. In order to do this, use macro calculators. Here, you indicate your age, weight, physical activity, and goals. Then, the calculator takes everything to account and comes up with maximum personalized diet variants. It tells you how much calories, protein, fats, and carbs you should eat in a day to either lose or gain weight.

Once you’ve done that, find a notebook where you will write what you eat in a day. This way you’ll track your nutrition. If you see that you don’t eat enough fats or protein, look up products that are rich in them. For example, avocado, fish, nuts, oil, and dairy products are rich in fats; while meat, soy products, and eggs provide you with a wealth of protein. You know the drill.

Also, drink enough water throughout the day, i.e. 0.5-1.5 ounces a day per pound of your body. Then, engage in any physical activity. It could be jogging, fitness, walking, or cycling – you name it. Only then should you think about taking supplements since some people don’t even need them if they have their diet and activity in order.

Of course, it’s best to consult with a dietician, a GP, or a personal trainer about the types of supplements and whether you can take them or not. That is why this article doesn’t promote supplement usage. We only aim to tell you all about them. It’s up to you what to do next.

What supplements does every woman need?

Do you know how big the global dietary supplement market is? According to the Market Research Future, it’s expected to grow to almost $160 million by 2025. It’s crazy, right? Now, imagine where all of this money come from. Yep, millions of people have long discovered the usefulness of supplements for their health. And they will continue purchasing them now, and then for the rest of their lives.

Even if you’re all that into sports and healthy diet, you may not have those perfect nails, glowing skin, and silky hair as those pretty girls who take supplements do. Besides, dietary supplements are 100% legal and can be purchased over-the-counter.

In 2017, the American news blog HuffPost published an article on supplements. There, they talked about the main source of vitamins, antioxidants, micronutrients, minerals, and fiber. This source is your food. It comes first, and we agree on that.

Although health experts insist on focusing on your diet, they still point out a few crucial health supplements. These are fish oil in all its forms, probiotics, Vitamin D, protein, and Magnesium. Other important ingredients for a strong health are Vitamin B12, Iron, Zinc, and Calcium. But, first things first.

Benefits of healthy supplements for women

For instance, fish oil is rich in omega-3 fats that reduce the risks of many heart diseases, help fight depression, protect your skin from wrinkles, and trigger hair growth. Different kinds of fish, seeds, nuts, plant-based oils and seafood are the main sources of omega-3 fats.

Probiotics are good yeasts or bacteria that benefit digestion, boost your immune system, and prevent genital infections in women. These good bacteria are usually found in fermented products like yogurts, kombucha, sauerkraut, kefir, some pickles, and others.

We usually get Vitamin D from the sun. When sunlight contacts with our skin, our bodies produce Vitamin D. This vitamin makes our bones stronger because it helps absorb Calcium. Hence, we get strong teeth, bones, and muscles. Vitamin D is also found in oily fish, eggs, and red meat. However, many synthetic Vitamin D supplements can be used at any time of the year.

Another healthy benefit from supplements is protein which is essential for better muscle growth. It facilitates the production of hormones and also serves as a building block for your whole body. Find protein in soy, meat, fish, eggs, and other products. You can also purchase protein powder which goes great with smoothies, pancakes, and bars.

Magnesium, as well as Calcium, is an important electrolyte. Electrolytes keep the body hydrated. That is why it is so important to replenish them after exhaustive exercise. These supplements are found in some protein powders and pills.

Iron supplements are minerals that provide us with energy since they saturate the blood with oxygen and control hemoglobin. Again, they could be found in protein powders and pills. The same goes for Zinc. However, Zinc deals more with a healthy metabolism and immune system protection.

The last but not the least is Vitamin B12. The deficiency of this vitamin and iron in your blood causes anemia. This way, people feel more stressed out, fatigued, and weak. This Vitamin is found in red meat, dairy products, and fish. But, if you’re a vegetarian or a vegan, consider purchasing Vitamin B12 in pills.

How much supplements do you need to take?

When fats, protein, and carbs intake becomes clear after you use a macro calculator, other supplements are riddles that need solving. Let us put it out for you.

Supplement Dosage
Iron Around 14 mg a day
Zinc Around 8 mg a day
Vitamin D Around 10-20 mcg a day
Vitamin B12 Around 2.4 mcg a day
Protein Around 50-60 g a day (you need more protein if you regularly exercise)
Omega-3 Around 250-500 mg a day
Probiotics Around 1-100 billion CFUs a day
Magnesium Around 310-320 mg a day

But before you go and buy all of these supplements, remember that it’s not recommended to take everything at once. Avoid exceeding the dose when you take pills because it leads to health problems like headaches, diabetes, liver disease, and nausea.

Before taking these best supplements for women, try to receive these elements from food since nothing beats food. First, attempt to meet your health needs in the safest way possible. Only jump into taking pills after that. Make your health your priority!

What supplements should women avoid?

Unfortunately, the supplement fairytale ends when you find out the side effects of some of them. Besides, dietary supplements do not get checked by the FDA so it’s kind of sad.

Although we have discussed healthy supplements that are not harmful to your health, remember that going crazy with doses might be bad for you. Harvard School of Public Health stresses out that Vitamin D reduces the risks of cancer, while other reports say that excessive use of this supplement increases the risks.

It’s better not to take any anabolic steroids or SARMs if you want to grow muscles. This is because, in the long run, you’ll suffer from undesired facial hair growth, violations of a menstrual cycle, lower libido, and fertility issues. Also, these drugs mutate your DNA which leads to high cancer risks.

Avoid taking herbal food supplements if you’re on medication. If you take prescribed drugs to fight some disorder or disease, herbal pills may counteract your medication and zero out its benefits. So, instead of getting rid of your unpleasant condition and benefiting your health, you make your health issues even worse.

Conclusion.

To sum up, supplements are good guys that help us get rid of unnecessary toxins, strengthen the immune system, saturate the blood, and build muscle healthily. The market of dietary supplements is growing by leaps and bounds and more and more people are begging to add supplements to their diet.

With all those varieties of both natural and synthetic supplements, it’s easy to lose your mind. That is why dieticians single out five basic supplements every woman needs – fish oil, Magnesium, protein, Vitamin D, and probiotics. They can be found both in food and pills.

However, you should remember that if you take too many supplements or mix them all, your body can let you down and become exposed to different threats like cancer, high blood pressure, diabetes, and heart diseases. That is why be careful and always consult with a doctor before purchasing dietary supplements yourself. Good luck!

29 Aug
Sea moss

How To Use Protein Powder For Sports Nutrition Recovery

No matter who you are – a weightlifter, an athlete, or just a guy who wants to have those crazy sinewy hands – protein powder may do you lots of good. Back in 2017, The British Journal of Sports Medicine found out that protein powder intake increased muscle growth to almost 10%. Not bad, huh?

Other researchers also came up with unexpected results regarding whey protein powder. They discovered that this type of protein powder boosts muscle recovery after rigorous work-outs that included isotonic exercise. So, what’s so great about this food supplement?

Why is protein powder so good at building muscles?

Sports nutrition somewhat differs from the average diet. Physical exercise requires many resources. Harvard Medical School singles out 4 most important types of exercise, such as strength training, aerobic exercise, balance exercise, and stretching.

When combined with protein powder, physical exercise brings you thriving health, wellness, and better results. The thing with protein is that it facilitates muscle protein synthesis while it hinders or plateaus muscle protein breakdown. 

What will happen when you drink a protein shake after the work-out? After the training, your muscles break down and need time to repair before you engage in the next. Because of this, it is best to train 3-4 times a week with a 1-day interval to keep your muscles from straining.

In this case, protein becomes something similar to the muscle repair team. Within the next 24 hours after the training, protein rescues your muscles and helps them to recover more quickly. It also grows them up to 10% when combined with regular exercise, if you remember!

In 2019, the protein supplement industry was estimated at almost $18 billion. 60% of the protein was purchased online. Vegan protein market share grows at 7.20% every year. All of this makes protein supplements #1 among sports nutrition supplements in the world.

The best protein powder for recovery nutrition.

First off, protein powder could be made from various sources, including animal and plant-based foods. There are many disputes about what type of protein is the best for everyday use. Certainly, it’s so great that the protein powder market is huge, so everyone can choose the powder that suits them best.

Animal protein powders are dairy-based (whey), bone-based (bone broth protein), or made from eggs. To plant protein powders belong powders made of peas, flax seeds, quinoa, pumpkin seeds, chia seeds, plant-based milk (coconut, soy, etc.), vegetable blends, and other ingredients.

Some manufacturers like to add vitamins and minerals to the protein powder, like Vitamin A, Vitamin C, Vitamin B12, and Iron. Including important electrolytes like Potassium, Calcium, Sodium, and Magnesium, enrich protein powder, and contribute to more quality recovery.

Now, what protein powder do you choose, and how do you determine which one is the best? You have to decide whether you want your protein to come from animals or plants, first. This way your selection range will become a lot smaller.

After that, look at the contents of your powder and see whether there are any additional supplements like vitamins, minerals, or electrolytes. If there are additional healthy supplements and if it doesn’t cost you an arm and a leg, feel free to try out this very powder.

How much protein powder you should use?

In terms of sports recovery, protein plays the role of a physical performance optimizer and a positive influencer. For example, when taken in the post-training period. According to the research conducted by Frontiers in Nutrition, an average person should take around 0.8 g/kg/day.

Such a DRI (Dietary Reference Intake) is recommended for those who have a sedentary lifestyle, don’t exercise, and hardly move throughout the day. It depends on health condition, age, eating habits, muscle-to-fat ratio, and even gender for certain. And yes, women should take around 10 g/kg/day less than men.

The DRI of protein intake for an active individual is 1.6 g/kg/day. Again, take health, age, gender, and other factors to account. As a result, if you take less protein than your body needs, your muscle protein will be more open to breakdown rather than synthesis. Thus, it’ll be hard to grow muscles and go for the body of your dreams.

The data ranges from one expert to another, however. You should remember that when your diet is already protein-rich, there’s no need to drink 5 protein shakes per day. Meat, eggs, dairy products, fish, seeds, nuts, soy products, and peas are the main sources of protein. If these products dominate in your diet, drink one protein shake after each sports session. No more, no less.

Now, what will happen when you take too much protein? Well, if your protein is milk-based, your stomach may get upset and surprise you with spasms and aches. If you’re allergic to lactose, choose plant-based, bone-based, or egg protein powders instead. If you don’t want to get a consultation with a doctor or not willing to pay a personal trainer, read this article to the end to know how to use protein properly.

Ways to use protein powder in your diet.

Although protein shakes are something we already discussed, there are still some delicious recipes to keep you “proteined” and happy. You can also do smoothies using different foods like bananas or dates for thickening and berries like strawberries, blueberries, and others for flavor.

Add usual or plant-based milk or water, if you’re not a fan of milk, and don’t forget about 2-4 servings of protein. Additionally, some people love their smoothies with sweeteners like honey, guava syrup, maple syrup, sugar, or sugar powder. Use a blender to mix it all together and enjoy!  

Sometimes, it’s great to try something new and make a veggie smoothie. Just take some liquid (water or milk), 1 banana, spinach, pumpkin or flax seeds, protein powder, and mix it together in a blender. Other ingredients could be added if you need them.

Smoothies could be considered a full meal, since they are pretty filling. However, there are other ways to use protein powder. As an example, you can make a wholesome breakfast when you add a few cups of protein powder to your pancakes.

According to Insider, protein powder could be added not only to your shakes, smoothies, or pancakes but also to your coffee, puddings, hummus, energy bites, guacamole, oatmeal, soups, cakes, and pizza. Basically, it’s only up to your imagination and creativity.

Side effects.

The side effects of protein powder intake may occur only if you have any problems with digestion. You can misuse the powder and take too much of it, that is to say it is essential to consult with a dietician or your GP before purchasing and adding any supplements to your diet.

Unpleasant stomach aches, nasty bloating, and diarrhea may come along with excessive consumption of whey protein powder. On the other hand, it’s because many people can’t tolerate lactose. If you don’t want to spend your time on a sickbed, be careful and make your health a priority.

Kidneys that have the filtering function in our body can also suffer from protein powder intake. It happens especially often if a person already has kidney disease or other related problems. Osteoporosis, which is a bone disease that ruins your bones and leads to bone breaking, is another side effect of protein intake.

Besides, it’s also bad if you substitute normal protein-rich foods with protein powder. For example, instead of eating your chicken sandwich, tofu salad, or a fish-roll, you opt for a protein shake that consists of water and powder. This way, you’ll feel fatigued, tired, sleepy, and lose the lust for life as a whole. So, watch your diet and eat healthy foods that contain protein as well.

However, there’s no need to be scared, guys! All of this happens only if you’re irresponsible when it comes to protein powder supplements. Just don’t forget to eat other protein-rich foods or avoid excessive protein powder consumption. This way you’ll be 100% healthy, your muscles will grow like mad, and your stomach and kidney will be eternally grateful!

Conclusion.

Sports recovery nutrition is vital to save your muscles from protein breakdown and boost its synthesis. Protein powders are a great way to help your muscles recover faster and more efficiently. That is to say, protein helps you build up to 10% more muscle.

Thankfully, today, we’re blessed with a huge variety of protein-rich foods that don’t cost a fortune. We are free to choose protein powders with different vitamins and minerals, as well as our favorite sweeteners. Thus, the protein market grows so rapidly and leaves almost no place for other sports nutrition supplements.

In summation, protein powder benefits your health if applied properly. This is why you take your age, gender, muscle-to-fat ratio, and physical activity to account and see how much protein you actually need. Don’t forget to consult with your dietician. Good luck!

at home std test
28 Aug
Sea moss

At Home STD Tests

At home STD tests

Introduction

Sexually transmitted disease (STD) is incredibly common among people who are sexually active. People often get STDs like chlamydia and gonorrhoea through oral, anal or vaginal sex.

So, health experts recommend regular testing for STDs, regardless of whether there are any symptoms or none.

Fortunately, there is lot of information available regarding when to see your health provider, when and what type of home test you need, and which products to consider.

at home std test

How to quickly determine the type of test you need

Situation Fully online test Home-to-laboratory test In-office test
Curiosity testing X X X
Testing post unprotected sexual activity or accident like broken condom X X
Experiencing symptoms of STIs and STDs X
Testing before or post a new partner X X
Testing to confirm a prior infection is gone and treated X X
Present-day or current partner diagnosed positive for STD from test X
Want to stop using protection (condom) with your existing partner X X
Have not had an in-office STD test in 1 or more years X X X

Is one type of test more accurate than the others?

Online-only STD tests are not very reliable compared to home-to-laboratory STD tests and conventional in-office tests. This is because the accuracy of the at home STD test shows a lot of variation depending on the collected sample type and the method of test detection.

The test usually needs a blood or urine sample or vaginal, oral, or rectal swab.

In both conventional in-office STD tests and home-to-laboratory STD tests, a trained health provider collects the test sample.

When using online-only tests, you collect your own sample. As a result, the chances of inaccuracy are greater.

  • A false + occurs when someone who does not have a sexually transmitted disease (STD) takes a test and receives a positive result.
  • A false – occurs when someone who does not have a sexually transmitted disease (STD) takes a test and receives a negative result.

Samples collected by trained physicians are usually more accurate compared to self-collected samples. However, trained physicians also make mistakes at times. It has also been found that certain types of self-collected test samples are more accurate compared to others.

How does fully online at-home testing work?

How to get the test?

An at home STD test kit is delivered to your home once an order is placed online. Most of these test kits are discreet. You can also purchase these at-home STD test kits over the counter at some pharmacies.

How to take the test?

The at home STD test kit contains all the instructions and items needed to do the test. There are three methods to do the test – either blood sample by pricking finger, collecting sample by inserting a swab into your vagina, or filling urine into a small tube.

How to submit the test?

The test kits are delivered at your home together with step-by-step instructions. Follow these steps and then pack the test samples. These test kits usually come with prepaid shipping option. So, all you need to do is mail these samples.

How to get your results?

Most of at-home tests send your STD test results online in few days’ time.

How does online-to-lab testing work?

How to get the test?

First, you need to identify recommended STD tests through some websites. Next, you can easily purchase the test kit online and then visit your nearest lab to take the test.

After you buy the test kit, you will then receive a laboratory requisition form. Then, this form needs to be shown at the testing center.

The best place to get an at home std test is from letsgetchecked.com

lets get checked

How to take the test?

When you go to the testing center, the laboratory requisition form needs to be presented there. Then, the nurse will take the test sample which could be an oral, vaginal, or rectal swab, or a urine or a blood sample.

How to submit the test

The nurse and other laboratory staff will label your sample then submit your it. You do not need to do anything.

How to get your results

Most online-to-lab tests offer access to the results online within a few days.

What happens if the fully online or online-to-lab tests result are positive?

Both online or online-to-lab tests result lets you speak to a health professional at the lab, either by phone or online, if the test results are positive.

However, you still need to visit your GP in person. There may also be some cases when your GP will request you to get a retest done to confirm the result.

How does this compare to traditional in-office testing?

In case the test results are positive, on the spot, your healthcare provider will discuss treatment possibilities with you right away.

If the test results are not immediately available, your healthcare professional will call you when it’s available to discuss your result and recommend treatment options. The provider will also make a follow-up appointment, if required.

Are there any benefits to fully online or online-to-lab testing?

More private – online options offer more privacy than in person tests.

Specific testing options – Single STD or a full panel.

More accessible – Online and online-to-laboratory tests are often more accessible alternatives.

Added convenience – Online testing options are quicker compared to visiting your GP’s clinic.

Less stigma – It’s sometimes uncomfortable when talking about your sexual status, online testing helps you avoid stigma.

(Sometimes) less costly – An online test might be cheaper than setting appointment with your GP.

Popular products to consider for at home STD tests

Some at-home tests are approved by FDA which includes:

LetsGetChecked

  • Certification: Food and Drug Administration-approved laboratory tests and Certification in Library and Information Science (CLIA-certified) labs
  • STD Tests for: Chlamydia, Gardnerella, gonorrhoea, hepatitis B, hepatitis C, herpes simplex virus-1 and -2, human immunodeficiency virus, Human papillomavirus, mycoplasma, syphilis, trichomoniasis, urea plasma
  • Result available in: 2 – 5 days
  • Price: $99 to $299
  • Physician support included: Yes — telephonic consultation with a health professional when the test result is positive

Get this test now

STD Check

  • Certification: Food and Drug Administration-approved laboratory tests and Certification in Library and Information Science (CLIA-certified) labs
  • STD Tests for: Chlamydia, gonorrhoea, hepatitis A, hepatitis B, hepatitis C, herpes simplex virus-1 and -2, human immunodeficiency virus, syphilis
  • Result available in: 1-2 days
  • Price: $24 to $349
  • Physician support included: Yes — telephonic consultation with a health professional when the test result is positive

Personalabs

  • Certification: Food and Drug Administration-approved laboratory tests and Certification in Library and Information Science (CLIA-certified) labs
  • STD Tests for: Chlamydia, hepatitis A, hepatitis C, human immunodeficiency virus, herpes simplex virus-1 and -2, syphilis, hepatitis B, gonorrhoea, trichomoniasis
  • Result available in: 2-10 business days
  • Cost: $46 to $522
  • Physician support included: Yes — condition counseling and prescription when eligible

EverlyWell

  • Certification: Food and Drug Administration-approved laboratory tests and Certification in Library and Information Science (CLIA-certified) labs
  • STD Tests for: Chlamydia, trichomoniasis, gonorrhoea, hepatitis C, syphilis, herpes simplex virus-1 and -2, human immunodeficiency virus
  • Result available in: 5 business days
  • Price: $69 – $199
  • Physician support included: Yes — virtual consultation with a health professional after a positive test result and prescription when eligible.

myLAB Box

  • Certification: Food and Drug Administration-approved laboratory tests and Certification in Library and Information Science (CLIA-certified) labs
  • STD Tests for: Human papillomavirus, mycoplasma, Chlamydia, hepatitis B, gonorrhea, hepatitis C, herpes simplex virus-1 and -2, human immunodeficiency virus, syphilis, trichomoniasis
  • Result available in: 2-8 days
  • Price: $79 to $499
  • Physician support included: Yes — telephonic consultation with a health professional when the test result is positive

PrivateiDNA

  • Certification: Food and Drug Administration-approved laboratory tests and Certification in Library and Information Science (CLIA-certified) labs
  • STD Tests for: Chlamydia, Human papillomavirus, urea plasma, hepatitis C, gonorrhea, herpes simplex virus-2, human immunodeficiency virus, mycoplasma, syphilis, trichomoniasis,
  • Result available in: 2-7 days
  • Cost: $68 to $298
  • Physician support included: No — free retest available when the test result is positive

The bottom line

Visiting a healthcare professional or a doctor is generally the most reliable method to know if you’ve contracted a Sexually Transmitted Infection or Sexually Transmitted Disease. However, if your doctor or healthcare provider is not accessible, online-only and home-to-lab tests may be a good option.

References

https://www.healthline.com/health/healthy-sex/at-home-std-test#products

https://www.247labkit.com/blogs/news/5-benefits-of-at-home-std-testing-kit

What to Expect: Getting An STI Test
28 Aug
Sea moss

All About At Home Male Hormone Testing Kits

Introduction

A male hormone test kit is a very useful way to make sure one’s hormones are in check. Testosterone is a male sex steroid hormone produced in the testes of men that’s associated with their sexual function. It’s the most common naturally occurring androgen (a group of sex hormones which gives men their ‘male’ characteristics). It also plays a significant role in the regulation of other bodily functions including:

  • Bone maintenance
  • Metabolic rate
  • Heart rate
  • Cholesterol levels
  • Body temperature
  • Digestive function
  • Mood and energy levels
  • Brain development
  • Hair growth
  • Muscle control
  • Nervous system

There is a trend of declining testosterone (male sex hormone and anabolic steroid) levels with an upsurge in associated health disorders. This includes decreased semen quality and genital abnormalities in newborn boys. Almost one-third of all men over the age of 75 have lower-than-normal testosterone levels. However, low testosterone levels can occur in men of any age. It can be a symptom of underlying health problems such as obesity, cancer treatments, a pituitary gland disorder, or an injury can reduce testosterone levels.

Symptoms of low testosterone

Low testosterone levels are often associated with the aging process, but in some cases, serious medical condition could also be the reason. Below are the symptoms of low testosterone levels:

  • Decreased sex drive
  • Reduced erectile function
  • Loss of body hair
  • Reduced beard growth
  • Signs of depression
  • Loss of lean muscle mass
  • Fatigue (feeling of physical exhaustion all the time)
  • Obesity (excessive weight)

Diagnosing low testosterone

Consulting with your physician allows him to carry out a physical exam. This will help him check the signs and symptoms of your testosterone levels. He will also do a blood test to check your hormone levels. Your GP prefers to collect your blood sample 7:00 and 10:00 a.m because testosterone levels show a lot of variation (peaks and valleys) during the day time with highest levels at 8 a.m.

A blood test for the male hormone- testosterone will help your physician to assess and measure the total amount of free testosterone circulating in your blood. Research indicates that measuring male hormone levels – testosterone is an accurate and reliable method of diagnosing hypogonadism which is a condition when the male body doesn’t produce enough of testosterone. However, testosterone levels are affected by many factors. Therefore, increased or reduced levels do not necessarily indicate a clinical problem.

At home male hormone test kit

Male hormone test kits are easily available nowadays. Before you see your doctor, these test kits help you measure your hormone levels. The sample can easily be collected at home because these test kits test your saliva. The number of samples to be collected and instructions of how they are to be collected depends on the test kit. However, all home test kits need you to send your samples to a laboratory for testing. After that, you will get the results within a few days or a few weeks.

One of the best companies to buy a male hormone test kit is from Letsgetchecked.com. They are one of the most reliable, accurate, and cheapest place online to get the test kits.

lets get checked

Saliva testing – Accuracy versus reliability

It is important to understand the reliability factor of saliva testing versus the blood testing, prior to depending on the results produced by the testosterone home test kit. Saliva testing method is relatively straightforward to the blood testing. Hence, researchers are inclined to understand if this method is reliable enough. However, there is mixed speculation from the experts panel. According to the American Association of Clinical Endocrinologist, blood testing is the most reliable option to measure sex hormones level like testosterone because saliva testing has a lot of result variances.

In contrast, there are studies which state the preference of saliva testing since it is less daunting. According to a review, the saliva is as reliable as other body fluids such as urine, sweat, and tears. These reviewers haven’t commented on the viability of domestic home testing kits that are available over the counter though. The authenticity of these kits is not confirmed by these reviews. The way saliva sampling is done and stored could also be a factor to get an authentic measurement for testosterone.

What do you do with the results?

When using at home male hormone test kit to check your testosterone levels, it is important to follow the step-by-step instructions. With that, the lab should be able to give a detailed investigation report of your testosterone levels. In case you have symptoms of low testosterone but your test results are normal, then it’s good to see your health provider.

If your results show low levels of testosterone, consult your doctor before trying any home treatments and remedies. A variety of testosterone supplements available in the market carry risks, and they can cause side effects such as:

  • Prostate growth
  • sleep apnea
  • an increased risk of heart disease
  • limited sperm production

Low testosterone levels can also sometimes be a symptom of an underlying health issue. This is yet another good reason for you to do a test to measure the hormone levels. If your levels are low, then you need to consult your physician.

Benefits of the home male hormone test kit

Convenience

The tests are carried out by highly accredited labs and the results are available in 2 – 5 days. You do not have to take time off work or visit any test lab or your physician office.

Control

The complete testing process is under your control, and the results can be easily managed from a secure online account. You do not have to run after the nurses and doctors requesting for your results.

Accuracy

At home male hormone test kit is accurate and reliable.

Takeaway

Low levels of testosterone could just be the result of normal aging phenomena. However, some other health conditions could also cause testosterone levels to drop. In either case, the best solution is to consult your health provider for an accurate diagnosis and recommended therapies and treatment options.

References

https://www.healthline.com/health/testosterone-test-kits

https://www.altmednetwork.net/hormone-tests-men.html

https://www.healthline.com/health/testosterone-test

proteinfactory.com
08 Aug
Sea moss

QRX Pharma Teams Up With Proteinfactory.com To Distribute New Protein

QRX Pharma, a leading nutritional biotechnology company, has joined forces with long time seller of protein powders, Proteinfactory. Proteinfactory has been in business since 1998 and has been a leader in the protein industry for over 20 years. Proteinfactory was the first company to pioneer custom protein powder. In addition, they were the first company to start selling Peptopro, bovine plasma protein, and many more high-quality protein powders. Alex Rogers, owner of Protein Factory also has several inventions including whey protein instantized with egg lecithin and naturally rich follistatin egg protein powder.

Proteinfactory will distribute the 100% hydrolyzed protein powder in the United States to the sports nutrition industry. This powder is a patented and world’s first protein powder that is completely hydrolyzed. To date, all hydrolyzed protein powders are at a maximum 30% hydrolyzed. However, most hydrolyzed protein powders being sold on the market today are only 10% hydrolyzed.

“The problem with hydrolyzed protein powder is the taste.” Say Alex Rogers, President of Protein Factory. “The taste is extremely bitter and that is a big issue with the mass market.”

Alex went on to say that if a hydrolyzed protein powder can taste good and is 100% hydrolyzed it will be a game-changer for the sports nutrition industry. Protein Factory will distribute a mango-flavored version of this new hydrolyzed protein. Alex described the taste as being incredible.

Proteinfactory will begin to distribute the powder at the end of the 3rd quarter fiscal year and should cost about $50.00 per pound at the retail level.

22 Jul
Sea moss

What Is Herpes & Utilizing At Home Herpes Test Kits

Introduction

This article will give one information on what herpes is and why one should utilize an at home herpes test kit. Herpes is a sexual health-related issue.

Herpes is caused by a combination of highly contagious viruses – Herpes simplex virus type 1 (HSV-1) and Herpes simplex virus type 2 (HSV-2). 

  • HSV-1, aka Oral Herpes, form fever blisters, mainly around lips and mouth area.
  • HSV-2, aka Genital Herpes, form sores, mainly around the rectum or genital region. Usually caused due to oral sex, HSV-2 has its presence more on the lower abdomen area.
herpes test kit

Symptoms

Once the initial infection subsides, Herpes tends to reside in a dormant state within the certain nerve cells, around the affected region for life. This infection might recur again, due to many reasons. Some common symptoms are:

  • Sore urination
  • Easy bleeding
  • Flu
  • Painful sexual intercourse
  • Itchy genitals or anal
  • Blisters on the mouth, anus or genitals.

Herpes Testing and Diagnosis

Ideally, the herpes testing should be done after 12 weeks of sexual intercourse. The test might show positive indications of HSV’s antibodies, which are not easily detectable otherwise. For those who are sexually active, it is recommended to have regular tests.

There are other reasons for conducting Herpes tests like;

  • You are sexually active
  • You’ve had sexual intercourse, without proper precautions
  • You’ve injected yourself with a needle, used on someone with positive Herpes identification
  • You experience symptoms of sexually transmitted diseases
  • You get into a new sexual association
  • Your ex-wife or partner informs you of having Herpes or related symptoms.

The tests should be conducted on an empty stomach, in the morning time and sent to your GP before dusk.

Testing Herpes domestically

Usually recommended to be tested by a medical professional, Herpes can also be tested using home test kits. Home herpes test kits help people detect possible herpes infection. This helps them to better understand their disease status and then seek the best treatment and cure as early as possible. Getting tested using home herpes test kits will also reduce the risk of spreading the infectious virus to people at the greatest risk of getting severe complications as a result of this virus infection.

Herpes test kits help for early detection as some infections (like vaginal herpes infections) can spread to bladder and urethra that could cause more damage and then a catheter needs to be inserted to drain the bladder. Even in pregnant women, there is a high risk of the herpes virus infecting the baby if the mother’s vagina is infected with herpes. If the baby gets infected with herpes, severe complications like breathing problems, seizures and even brain damage can take place.

What does at-home Herpes test results mean to you?

A positive test will mean that you are infected with herpes and there is a presence of an active herpes infection. A negative test will mean that the herpes virus is absent, or that it cannot be detected.

Ways to test Herpes

If having blisters or sores, a medical facility could use fluid from that region, using a swab and testing it. If there are no sores, a discussion with a medical practitioner, to refer a Herpes blood test could help. However, generally Herpes tests are recommended only when there are symptoms.

Making it work

Sample collection

Stimulate the test, collect the sample in the morning and return it the same day. 

Review results

Once sent to the laboratory, the test results should be available within two days.

Get support

The medical facility will get in touch with you to discuss and avail necessary treatments.

Accuracy of testing process

The samples are analysed by professionals in the laboratories that are CLIA approved and accredited by CAP being the highest grade of accreditations. The test kits available are usually ISO 1385 accredited.  

Preventive measures

Ideally as a preventive measure, it is prudent to have a monogamous relationship with someone who is not infected by STDs. In addition, using proper contraceptives before a sexual intercourse. However, there are risks associated with usage of condoms, as they are not 100% reliable. On the other hand, those who have already been identified with herpes should take lifelong medications and ensure safe sex, to defeat the probability of transmitting the infection to your partner.

Where to get an at-home Herpes test kit?

You can call your nearest medical centre or your GP to request for a test kit. This herpes test kit will be mailed to you. You will receive a dried blood spot card (DBS), self-addressed envelope, other test kit items and an informed consent form. There will be instructions as well which you need to follow prior to performing this test. The specimen then needs to be couriered back to the laboratory on the address which would be a part of this test kit. Results usually take 2 – 3 days upon receipt of the specimen by the laboratory.

References

https://www.better2know.co.uk/page/herpes

22 Jul
Sea moss

How To Increase Progesterone Naturally

Introduction

Both men and women have progesterone. However, in women, these are significantly vital to manage pregnancy, menopause, and overall, wellbeing. Being a woman, it might pay to spike her progesterone levels, if she wants to be pregnant. Lesser progesterone levels could result in:

  • Miscarriage or infertility
  • Erratic menstrual cycles, intermittent spotting and uterine bleeding
  • Sex drive
  • Gaining weight or obesity

Primarily produced in the ovaries, after ovulation each month – progesterone is a female sex hormone that is an essential element in the menstrual cycle and maintaining fertilization. Mainly progesterone makes the uterus conducive for pregnancy while adjusting your menstrual cycle. When ovulation occurs after each periodic cycle, progesterone aids in the thickening of the uterus wall so that the eggs can be fertilized. In the absence of fertilized eggs, the progesterone levels decline to kick in the menstrual cycle. If the fertilized eggs get embedded in the wall of the uterus, progesterone supports the lining of the uterus, throughout the pregnancy period. 

increase progesterone naturally

Post-pregnancy, progesterone is vital to develop the breast and prepare it for breastfeeding. Progesterone also works with other hormones like testosterone and estrogen to make their functions more effective. Progesterone in men, aids in the development of sperm.

Source of natural progesterone

Soybeans and yams-based products are a natural source of progesterone that is weighed identical to the progesterone in the woman’s body. However, conventional table yams do not provide the same level of benefits. 

Creams

Most commonly available as a cream, progesterone is readily absorbed by the skin surface to penetrate well into the blood vessels. These creams are easily found over the counter in most pharmacies and health stores. 

The application of progesterone cream is usually recommended as a size of a dime, to be applied under the wrist, stomach, thighs or arms, twice daily. For optimum results, premenopausal women are recommended to apply the cream, fourteen days prior to the menstrual cycle. For menopausing women, it would be beneficial to use the cream for 3 weeks, and repeating the same course, after a week’s break.

Pills

Progesterone pills are yet another alternative, but less effective as the liver tends to break down the progesterone. As a result, a lesser quantity reaches the bloodstream. Hence the oral consumption of progesterone would need to be more than the cream. 

The insertion of progesterone vaginally enhances the health of tissues present in the uterus to increase the rate of fertility and increase the probability of pregnancy.  

Natural Foods

Some foods (and necessarily not all) can inspire, production of progesterone in the body. These commonly include chickpeas, tuna, broccoli, beans, cabbage, kale, pumpkin, nuts, cauliflower, spinach, shellfish, whole grains and Brussel sprouts. Bananas, dark chocolate, shellfish, walnuts, and cabbage help in reducing the estrogen from the body, increasing the ratio of progesterone. Including these in your diet, could also help to elevate progesterone levels. 

Some other recommendations to increase progesterone levels

In addition to above, women could also raise the progesterone level by other means.

  • Healthy body weight: excessive weight triggers estrogen production in women and imbalances progesterone levels. Having a healthy body does not necessarily imply having raised progesterone levels. However, it balances hormone levels. 
  • Stress reduction: Excessive stress could trigger the production of stress hormones that could convert progesterone to cortisol. Stress could be controlled through reading, meditating music, and involving relaxation activity. 
  • Avoid excessive exercise: While exercising would mean a healthy body, overexerting could turn the other way around and produce stress hormones, instead of progesterone. So, avoid excessive exercise.
  • Acupuncture: This traditional Chinese therapy promotes corpus luteal (a mass of cells that develops in an ovary and is responsible for producing progesterone hormone during early months of conception) function in producing high levels of progesterone and increasing blood flow to the uterus. Patients who take Chinese medications pre and post egg retrieval during IVF (In vitro fertilization) have high progesterone readings. This therapy of inserting needles to stimulate the body has a very good effect and enhances IVF results.

It is important to understand that lower levels of progesterone don’t reflect poor health in women. However, it might pay to consult your general practitioner, to identify the reasons for lower levels of progesterone.

References

https://www.healthline.com/health/natural-progesterone

https://www.medicalnewstoday.com/articles/321919

https://www.parents.com/getting-pregnant/pre-pregnancy-health/general/5-ways-to-naturally-increase-progesterone/