Five Ways A Nursing Mom Can Lose Weight

By Conqueror Team

Becoming a mother is one of the most beautiful life experiences. However, growing a tiny little body inside yours causes a lot of emotional as well as physical changes. Women are advised to eat healthily during pregnancy and avoid strenuous exercises to promote their baby’s healthy growth. Generally, six weeks after giving birth, moms are given the go-ahead to hit the gym.

Breastfeeding is healthy for both the mother and the baby. However, women who nurse their babies tend to lose weight faster compared to other mothers. Although potentially desirable, rapid weight loss can be unhealthy for the mother.

Article Summary: In this article, you will get to know how to lose weight without compromising the quantity and quality of your breast milk. The following tips should be kept in mind when new mothers are trying to get back in shape:

1.      Eat healthy meals and avoid crash dieting;

2.      Keep hydrated;

3.      Easy postpartum exercises;

4.      Build up stamina;

5.      Take care of your mental health.

Eat Healthy Meals And Avoid Crash Dieting

The quality of the mother’s diet is essential for breast milk quality. Be mindful when choosing what you eat and avoid zero-calorie items. Make sure your diet includes a hefty quantity of vegetables and fruits. Rice and whole grains are good nutrients for breastfeeding mothers, but they must be mindful of the serving size. Proteins are also an essential and suitable choice for weight loss. Finally, including eggs, spinach, nuts, and olive oil in meals ensures the diet includes healthy fats.

Keep Hydrated

Water is essential for losing weight and maintaining a healthy breast milk supply. Breast milk is made up of 90 per cent water so it is vital to stay hydrated – drink at least 10 to 12 glasses of water per day. Dehydration results in frequent headaches and a confused mind. Sweating during exercise also causes water loss, so replace it with drinking additional water.

Easy Postpartum Exercises

Exercise is essential for achieving the desired weight loss target. Try to build a regime that doesn’t involve intensive workouts and, instead, includes stretching exercises, straightforward weightlifting, yoga, walking and jogging. You can also incorporate Kegel exercises to strengthen the pelvic muscles.

Build Up Stamina

After getting the go-ahead from the doctor, you might feel the urge to work out day and night to get back into shape. This is an unhealthy choice! Keep yourself motivated by breaking your targets into smaller chunks.

Remember, your baby relies on you for nutrition, so working out like a maniac is not a good option as it may negatively affect your breast milk supply.

Take a few weeks to build up the stamina for strength training and high-intensity exercises. The easy way to resume building stamina would be walking, jogging, and yoga; stay alert for any discomfort symptoms while performing these exercises, especially if you have had a cesarean.

Take Care of Your Mental Health

Postpartum depression is common among new mothers. According to a study, around 10 to 15 per cent of mothers suffer from this mood disorder every year. The main contributors to this disorder are stress, genes and hormones. Many women also face eating disorders during this phase, resulting in either abrupt weight gain or unhealthy weight loss.

During the first few weeks after having a baby, mothers tend to fall victim to depression. The risk of this can be reduced through:

·         Counseling;

·         Medication;

·         Strong family support;

·         Taking one day at a time;

·         Eating a healthy diet and getting proper sleep.

Bottom Line

New moms should stop comparing themselves to others. Every person has a different metabolism. Give yourself time and try some of the tips mentioned earlier. Have regular check-ups with your general practitioner and dietician to monitor the weight loss and always set an achievable weight loss target.

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How to deal with setbacks in weight/diet/health goals

By Conqueror Team

Setbacks happen, and there is no need to stress about them over and over again!

Personal barriers can trigger setbacks and distract you from your motive, whether it is about maintaining a healthy life, following a diet or going to the gym. For instance, an injury can put a stop to your daily workouts, a family gathering can force you to overindulge, or an emotionally stressed moment can upset your healthy eating habits.

Either you can keep stressing over your intruded diet plan, or you can learn from the setbacks and turn it into motivation.

Want a piece of advice? Go with the second option.

Here are 12 recovery techniques to get you back on track.

  • Forgive yourself for going down the road of pessimism;
  • Set new goals;
  • Contact a nutritionist and ask them to make a new diet plan for you. This time a little easier than the last;
  • Focus on your nutritional health rather than weighing yourself over and over again;
  • Avoid stress at all costs. Keep yourself away from negative people and thoughts. Perform relaxation therapies like yoga for peace of your mind;
  • Get creative with exercise. Play different sports, compete on the run with your friend, plan a family hike, or you can go swimming;
  • Extract your frustration through exercise – just sweat it off;
  • Whenever you’re feeling down, reach the social support of your friends and family. Spend quality time with them;
  • Hire a personal workout trainer to get tailored services and attention;
  • Go slow, don’t take big steps at the start! Taking too much on can be overwhelming and can throw you off to your old humdrum habits;
  • Bare minimum. If you can’t go on a full-on diet and exercise routine, start small. Start by skipping bad sugary drinks and processed foods or adding a fruit or vegetable to your plate;
  • Set up a music player and make exercising fun. Pause your exercise for a while and dance wildly to your favourite songs because hey…! No one’s watching.

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What Are The Health Benefits Of CBD?

By Conqueror Team

Did you know that most cannabidiol (CBD) oil manufacturers claim that CBD products are effective remedies for anxiety, pain, depression, inflammation and sleep disturbances? For instance, Epidiolex is an FDA-approved CBD product for epilepsy. While there are no substantial clinical trials to substantiate the claims of CBD health benefits, products such as marijuana (which contains moderate amounts of CBD) have been shown to significantly improve quality of life. There has been a growing interest in both physical and mental well-being, with an increasing number of people interested in plant-based alternatives to conventional Western medicine. Following this wellness trend, interest in CBD oil has increased significantly.

Article Summary: This informative article includes information about the health benefits of CBD. You will learn the applications and positive effects CBD can have on a 21st-century lifestyle.

What do Global Statistics say About CBD?

Global statistics show that the US CBD industry was conservatively projected to reach $16 billion by 2005. Currently, manufacturers are already adding CBD plant extract to breath sprays, toothpicks, and cheeseburgers. Research on the extract’s application has shown that over 60% of users take it to relieve anxiety. Others are taking it to relieve depression, and chronic pain, and to treat insomnia. Cannabis, however, is still making controversial headlines in the field of health and wellness. As the industry continues to flourish, more doctors, scientists and, indeed, the general public are experiencing the benefits of CBD oil. The current positive trend shows that CBD will likely become federally regulated in the near future.

Here are five of the benefits of CBD:

  1. Pain Management

CBD oil is an effective pain reliever. The human body features a natural endocannabinoid system that regulates one’s appetite, sleep, pain response, and immune system. This system responds to neurotransmitters binding to the cannabinoid receptors in the nervous system. CBD oil helps reduce chronic pain by influencing the activities of these receptors, thus reducing inflammation.

  1. Boosting Brain Health

Research by the Alzheimer’s Association suggests that there will be approximately 14 million Americans suffering from this neurodegenerative disease by 2050. CBD oil is an excellent remedy for dementia and Alzheimer’s, because it reduces inflammation, and prevents free radical damage thus protecting brain cells from damage and facilitating the generation of new ones. This may also explain why CBD is becoming increasingly popular amongst patients with seizures.

  1. Helpful Treatment For Hypertension

New research conducted in 2020 has shown that CBD is an effective natural treatment for blood pressure and boosts overall heart health. CBD oil reduces stroke volume and resting systolic hypertension for people exposed to stress. The extract has anxiety-lowering properties so it also indirectly reduces blood pressure, therefore, resulting in improved heart health. Finally, CBD oil is also known to have anti-inflammatory and antioxidant properties that help prevent heart-related diseases.

  1. Useful  For Anxiety And Insomnia

CBD oil is a safe treatment for anxiety and sleeplessness. The product acts on serotonin, a neurotransmitter that contributes to social and mood behaviour. CBD acts as an antidepressant but is of natural origin rather than synthetic.

Please note it is best to be careful about how CBD oil is used for anxiety – some evidence shows CBD traces might reverse the desired treatment outcomes and, instead, raise the level of anxiety.

  1. Cancer Symptom Alleviation

CBD oil is said to treat some of the symptoms of cancer, such as pain and nausea. Patients undergoing chemotherapy can also use CBD oil which often reduces the chemo’s side effects, especially nausea.

Bottom Line:

CBD extracts have numerous health benefits. However, you should always ensure that you consult with your doctor before taking them for treatment purposes as it may have significant drug interactions or unwanted side effects for your particular condition.

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Benefits of Protein Supplements

By Conqueror Team

For decades, protein supplements have solely been consumed by athletes, bodybuilders, and those who indulge in heavy exercise routines. It might have been a sports supplement used to enhance muscles but, nowadays, a lot of health-conscious individuals are using protein shakes in their diets.

Protein supplements have various benefits and can be found in the form of powder, solid food, or fluid formulation. The supplements are preferred over traditional protein sources because of their availability and reduced preparation time. A large population is currently using these supplements for weight reduction and muscle toning. Other possible benefits of protein supplements include:

  1. Nutrition

Those who struggle to meet their daily protein requirements can use supplements as an alternative. Older adults, weight lifters, athletes, and those with chronic illnesses may require more protein intake. Researchers have found that athletes involved in strenuous exercise training can benefit from having around twice their daily recommended protein intake, ranging between 1.4 and 2.0 grams per kg of body weight.

  1. Muscle Gain

Protein supplements may help if you want to gain lean muscle. According to a research study done at Rice University, an adult who is looking to put on muscle needs to strength train several days a week and increase his protein intake from 0.40-0.60 g per pound of his body weight to 0.60-0.90 grams.

  1. Recovery After Exercise

In addition to muscle growth, protein supplements can help in repairing damaged tissues and muscles. During workouts, the body naturally directs amino acids and energy to support muscle contractions. After the workout, your muscles go through a recovery phase. Drinking a protein supplement after the workout can help soothe muscles that may have been damaged during the exercise.

The supplement can also help in speeding up the recovery of sore muscles by reducing muscle damage and enhancing muscle performance and protein synthesis.

  1. It Helps With Muscle Growth And Recovery

Taking protein supplements will not only build and strengthen your muscles, but it can also prevent muscle breakdown. Combining exercise and regular activity with high protein intake will promote muscle growth and strengthening.

High-quality protein supplements are rich in branched-chain amino acids (BCAAs) and contain essential amino acids. One of the BCAAs (Leucine) plays a crucial role in stimulating muscle growth and recovery after endurance and resistance training. As such, protein shakes, for instance, are very convenient for athletes who are always on-the-go.

  1. It Promotes Satiety And Boosts Metabolism

Proteins will make you feel fuller than fats and carbohydrates. This may be beneficial to athletes who are always fueling up their bodies for an extended period of time. The supplement’s ability to reduce hunger levels and appetite helps in the reduction of calorie intake, which is a key factor for those trying to achieve weight loss.

Along with the reduction of appetite, taking protein supplements boosts metabolism. Your body utilizes energy to digest and make use of nutrients in the food you consume. This is referred to as the Thermic Effect of Food (TEF), and protein’s thermic effect is greater than that of fats and carbohydrates. If you are looking to lose belly fat or want to get the ideal body composition, consider replacing carbs with protein.

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How to Exercise During Your Period

By Conqueror Team

If you have ever had a period, you know how it affects everything. From your sleep quality to appetite and from oil production in your skin to your mental health. The phase you are in determines your mood, and exercising during those phases can be challenging at times. During your period, your uterus sheds its lining. Progesterone and estrogen hormone levels are low, making you feel sad and perhaps tired. You will also experience stomach cramps, and you might consider skipping your gym sessions.

However, exercising during your period has several benefits, such as combating PMS, boosting your mood, easing menstrual cramps, and enhancing blood circulation. You don’t have to do the hardcore exercises during this time of the month, since there are several low impact exercises well-suited for menstruating bodies.

Exercises You Can Do During Your Period

  1. Yoga

Yoga is a great way of easing your period symptoms, and the best part is that you can do it in the comfort of your home. You can put on your sweats and leggings and have a cup of tea nearby, while you exercise at your own pace. Gentle stretches can help provide relief and allow you to build strength and flexibility. You can try activities such as the knee-to-chest pose, cat pose, or the child pose. As you exercise, avoid inversions and twists because they can be uncomfortable. If you are new to yoga, you can use resources such as YouTube or online yoga journals to find the best poses that relieve period symptoms.

  1. Walking

Walking is something most of us do every day, and it is considered an aerobic activity. You can take a brisk walk or go to the grocery store. Walking increases blood flow in the pelvis, which can help relieve cramps. Keep in mind that going to the kitchen to take a midnight snack is not considered a workout. Additionally, make sure you stay hydrated during the stroll by drinking lots of water.

  1. Light Aerobic Exercises

The emphasis here is on “light exercises.” For instance, having a slow freestyle swim or taking a scenic bike ride will help your body release endorphins, which will help improve your mood and soothe your cramps as they act like a natural “painkiller.” Just like walking, light aerobics will soothe your cramps by increasing blood circulation in your pelvis area.

  1. Running

Running can help in easing pain and reducing PMS symptoms. However, be mindful not to overdo it, especially when you are feeling shaky.

  1. Lift weights

You might feel stronger and more tolerant to pain towards the end of your period, which makes it an ideal time to try strength training. You can do a bit of arm or leg work or go through your regular weight lifting exercises. If you are not used to lifting weights, you can try out the weight machine at the gym. Avoid any moves that will put a strain on your back or stomach, because they will be more uncomfortable during this time of the month.

What Should You Do About Leakage?

If you are worried about leakage during your exercise, wear an absorbent towel that molds to your body shape. If you use tampons or menstrual cups, you can add a panty liner for better protection. It is also recommended that you take a shower and change both your underwear and protection after exercising to avoid any menstrual odor.

If you experience an heavy flow, you can stay active through exercises such as taking a brisk walk or riding a bike. If you decide to work out at home, concentrate on downward-facing moves that can relieve menstrual cramps.

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Why Do Most People Fail To Maintain Weight Loss Long-Term?

By Conqueror Team

Are you tired of all the challenging core exercises and still unable to see the results? Do you want to return to your old sedentary lifestyle? Weight-loss is a taxing activity and requires a lot of hard work. Sometimes people have a lot of motivation in the beginning, but it soon wears out. They want to resume binge-eating and consuming all those high-calorie meals they were abstaining from while dieting.

Article Summary: In this article, you will learn the reasons for falling back to old habits when dieting for weight loss. Only once the root cause of the problem is known  can one try to solve it. Some of the causes for the inability to maintain weight-loss in the longer run are as follows:

1.      Setting Unrealistic Targets;

2.      Stress And Depression;

3.      Short-Lived Motivation;

4.      Looking For Shortcuts;

5.      Difficulty With Prioritization.

Setting Unrealistic Targets

Achieving targets gives us a sense of accomplishment. It drives us to excel further. On the other hand, when a person cannot meet their targets, disappointment often turns into resentment and, eventually, the person decides to quit.

When you set unrealistic and non-achievable weekly or monthly targets, you will get stuck in a rut. The solution to this problem is maintaining a journal of weight loss, doing extensive research to opt for the ideal weight loss targets and going easy on yourself in case of any delays. A person should also enjoy a cheat day once a week or fortnightly.

Depression and Stress

Depression and stress are the main reason for relapses and gaining weight. Cortisol, also known as the “stress hormone”, is responsible for increased belly fat. The person starts self-loathing and loses all the motivation to train and lose further weight. This can also result in stress eating and consuming high-calorie foods.

Short-Lived Motivation

A person is usually most motivated when they start losing weight at the beginning of their diet. They have invested time and money in the gym, they are making dietary changes and are starting to see actual results. However, after a while, all the ignition and motivation is lost. People want to fall back into old habits of binge-watching Netflix, eat chips and drink soft drinks. Losing weight requires a lot of commitment throughout the tenure.

Looking for Shortcuts

Losing weight is a lifestyle change and not a one-time activity. People often try to lose weight by taking weight-loss supplements and crash dieting. Initially, they will even do enormous amounts of strenuous exercises without even taking a day off. As soon as they stop these unsustainable activities, they will likely gain back the weight they had lost.

These shortcuts are not sustainable in the long-term. A person must be willing to invest time and energy to make lifelong changes to their lifestyle if they want to lose weight and maintain it.

Difficulty with Prioritization

In today’s era, everyone is busy with their daily routines. A person usually gets stuck in the office, socializing, studies and catering to family needs. More often than not, people have no time left to look after themselves. Weight-loss exercises require time and consistency. A person facing difficulty in taking time out for regular physical activities will likely struggle to lose additional weight.

Bottom Line

Resistance to weight loss is quite common and discourages a lot of people. Keep yourself motivated throughout your weight loss journey. Be willing to adapt to this new lifestyle and make it a fun activity instead of making yourself feel suffocated. Learn new weight loss techniques and give yourself a breather regularly.

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Opioid-Free Ways To Beat Pain

By Conqueror Team

You’ve been dealing with a horrible, pulsating headache and, to make matters worse, you’ve just had a paper cut, all while you’re dealing with a sore throat caused by your recurring seasonal allergies. You’ve had enough and you’re reaching into your bag to find something that will make the pain stop. While you may think that aspirin or an ibuprofen pill will take your pain away, the best choice you can make is to use natural, opioid-free remedies! Your body will be far more thankful for that than it would be if you were to take one of those pills. You probably have all the ingredients lying around in your kitchen, so read on to learn a quick and easy way to help yourself when you’re in pain.

Going to the doctor or taking a pill is still important when you are experiencing severe pain but, sometimes, when you have a slight headache or other minor aches and pains you may not need to see your doctor right away. There are many other remedies for pain relief that don’t include doctors and medicine.

Below you will find a list of natural ways to beat some of the most common types of pain:

           1. Bleeding;

           2. Rashes and allergies;

           3. Painful gas;

           4. Headaches and migraines;

           5. Throat pain or sore throat;

           6. Muscle and joint pain.

1. Bleeding

When you cut yourself accidentally, sprinkle the wound with a little bit of cayenne pepper. You may think that this will cause a serious burn or that it will hurt you even more but not only will the bleeding stop quicker, your pain will also decrease significantly.

2. Rashes and allergies

 If you have serious allergy problems or your skin peels off regularly, you should take antihistamine therapy. However, in the case of sporadic allergies you can try the natural and much cheaper way – green tea. The reason green tea helps is because it is highly packed with antioxidants, which help your body to fight various allergens.

3. Painful gas

Eating beans or raw vegetables can create gas problems. To prevent this, try to include digestive spices in your diet: ginger, peppermint, coriander, etc. You can make tea with them or use them in your recipes. These spices also help with inflammation and pain.

4. Headaches and migraines

Headaches can be really annoying, and they have a “special ability” to ruin your day in a second but, luckily, you can combat that pestering pain by rubbing a little peppermint or lavender oil on your temples and neck. Another remedy is rubbing a slice of freshly sliced ​​lemon on your forehead. You may also benefit from increasing your caffeine intake, so brew a fresh cup of coffee or make yourself some green tea. If you feel a throbbing headache, apply an ice pack and hold for twenty minutes for pain relief.

5. Throat pain or sore throat

An irritated throat is usually a sign of a cold, so if you have any accompanying symptoms, you should see a doctor. However, to reduce general pain and irritation, gargle with warm salt water, then drink hot tea with honey and lemon. This will not only relax your throat but it will also help you get rid of the pain much faster. Moreover, hot beverages are always soothing to a sore throat.

6. Muscle and joint pain

You’ve probably heard this one before and, even though it sounds counter-productive, exercising can significantly help minimize the pain you feel in your muscles, joints and bones. By exercising, you are helping your body stay in good shape and you’re making it stronger, which results in a better response to inflammation and other types of pain.

Bottom Line

Many people will look for pain relief in pills first but the food we have in our kitchens can act as natural and much healthier analgesic alternatives. There is nothing that can heal you and help you more than the gentle gifts Mother Nature gives us.

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Intermittent Fasting as a Form of Gut Health Maintenance

By Conqueror Team

There is evidence that intermittent fasting can enhance cardiovascular and metabolic health, perhaps aiding in the management of type 2 diabetes. Intermittent fasting is a broad term that refers to a variety of strategies. At its most fundamental, it entails intentionally refraining from food for certain periods of time, either for health or religious reasons. Intermittent fasting is any dietary plan in which you alternate between eating regularly and fasting. We all naturally fast while we sleep; however, intermittent fasting is a deliberate decision to not eat (or dramatically reduce calorie intake) for a certain length of time, whether it is hours or days.

When it comes to our gut health, what we eat has an impact on which bacteria grow and thrive in our stomach. What we consume creates a narrow line between probiotic and pathogenic microorganisms.

Unhealthy diets high in saturated fatty acids, processed carbohydrates, and artificial sweeteners can activate the immune system’s inflammatory response. This reaction intensifies with time and can lead to the development of disease states such as autoimmune disorders.

Healthy gut microbe populations are unsure how to deal with this circumstance. For starters, they dislike sweets and fast meals. As a result, they do not aid in the digestion of these meals. This leads to weight gain and increased inflammatory responses.

A long-term diet of junk foods kills beneficial microbes throughout the digestive system. Beneficial bacteria thrive on a diet of nutritious foods, lean proteins, and complex carbs. As a consequence, opportunistic microorganisms will take their place, eventually causing havoc in your body.

This is why eating more fermented foods, such as yoghurt and Kombucha tea, is good for the stomach. Our bodies also couldn’t operate without these essential microbes.

The One Meal A Day (OMAD) regimen

The least popular of the bunch, but growing in popularity. You eat one huge meal each day and then fast for the remainder of the day. These are just a handful of the numerous ways in which individuals engage in IF. There are more rigorous regimens available, such as 24-hour fasts, Eat Stop Eat, as well as Alternate-Day Fasting.

When it comes to weight loss, intermittent fasting has been proven to be just as successful as any other type of diet. Furthermore, the Bacteroidetes study found that reducing weight naturally boosts the prevalence of these gut bacteria. As a result, as you lose weight on IF, you may be boosting the good bacteria in your body. This may help you lose weight over time.

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How to Beat Chronic Fatigue Syndrome

By conqueror Team

Chronic fatigue syndrome (CFS) is characterised by extreme exhaustion despite bed rest. Physical or mental activity may aggravate its symptoms. CFS can strike unexpectedly and linger for years. Females are more affected than males by this condition.

Even though experts have discovered several biochemical anomalies in patients with the condition, they still do not know what causes it. An infection, chemical exposure, anaesthesia, immunisation, or trauma such as a vehicle accident may cause the condition to be triggered quickly in certain people. CFS may also develop slowly in other people over months or years.

What exactly are the signs and symptoms of chronic fatigue syndrome?

CFS symptoms can resemble the flu. The following are the most prevalent CFS symptoms. However, each individual may uniquely experience symptoms. Symptoms could include:

  • Light sensitivity
  • Headache
  • Tender lymph nodes
  • Weakness and fatigue
  • Muscle and joint discomfort
  • Unable to focus
  • Insomnia
  • Forgetfulness
  • Swings in mood
  • Confusion
  • Fever of low intensity
  • Depression

CFS severity might change over time. A person with CFS may be at one degree of severity today, and their condition may improve or deteriorate over time. Some individuals’ diseases might worsen substantially for no apparent reason. Other people have a “fluctuating condition,” in which they have better and worse spells that span months or years. It is still unknown why this occurs.

Steps to Overcome Chronic Fatigue Syndrome

Increase your intake of vitamin B6.

Researchers discovered a clear relationship between low vitamin B levels and chronic fatigue syndrome in a study published in the Journal of the Royal Society of Medicine.

Vitamin B6 aids in the prevention and relief of fatigue, as well as the maintenance of a healthy immune system. As previously noted, some experts believe that some viruses have a role in CFS, hence raising B6 levels may be a beneficial therapy. B6 promotes T-cell activity, helping them to fight infections more effectively.

Increase your intake of potassium and magnesium.

According to research, both potassium and magnesium can help relieve the symptoms of chronic fatigue syndrome. Chronic fatigue syndrome patients were shown to have low magnesium levels, which accounted for a low red blood cell count in a research published in the UK medical journal The Lancet. Potassium is in charge of electrolyte equilibrium in the body. Avocados, spinach, coconut water, kefir and yoghurt, white beans, bananas, dried apricots, and mushrooms are all potassium-rich foods.

Chronic fatigue syndrome can strain relationships because people do not always comprehend your level of weariness, discomfort, and lack of interest. Your energy levels will rise once you have removed foods from your diet that are triggering CFS symptoms and increased your vitamin B, potassium, and magnesium intake.

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The Lifestyle that Reduces your Testosterone Levels

By Conqueror Team

The primary male sex hormone that affects fertility, the muscular mass, fat distribution, and red blood cell synthesis is testosterone. When testosterone levels fall below healthy levels, it can result in disorders such as hypogonadism or infertility.

Maintaining appropriate testosterone levels is essential for building muscle mass, enhancing sexual function, and increasing strength. Not to mention that changes in testosterone levels have been linked to a variety of health issues such as obesity, type 2 diabetes, metabolic syndrome, and cardiac difficulties. While numerous variables influence testosterone management, a balanced diet is critical to maintaining testosterone levels and preventing them from going too low.

Despite being a male sex hormone, testosterone helps women with sexual desire, bone density, and muscle strength. An overload of testosterone, on the other hand, can produce male pattern baldness and infertility in women. The pituitary gland and the brain regulate testosterone levels. The hormone is created and then circulates through the blood to carry out its several critical tasks.

Here are some habits that will reduce your testosterone levels:

Lack of Good Sleep

A lack of sleep has adverse effects on the mind and body, one of which is a drop in testosterone. Multiple studies have found that limiting rest dramatically decreases testosterone levels in even healthy young men. According to one research published in the ‘Asian Journal of Andrology,’ after eight days of 5.5 hours of sleep or less per night, subjects exhibited a 10-15% drop in testosterone production on average. So start going to bed at a particular time and don’t get out until your body is properly rested.


Physical inactivity or minimal physical exercise harms both the exterior and interior of a man’s body. This problem, on the other hand, is easily managed by just exercising for 40-60 minutes four or five times each week.


Regular use of soy products, especially soy protein for workouts and exercise, has been shown to have a negative impact on testosterone levels. Soy meals include a high concentration of phytoestrogens, which are plant-based compounds that mimic the actions of Estrogen (a female sex hormone) in your body by modifying hormone levels and potentially lowering testosterone.


For men who wish to keep their fertility, testosterone replacement treatment may not be the best option. When testosterone is injected into the circulation through a gel, patch, or injection, the brain interprets the rise as proof that the body has enough testosterone. The brain will cease sending signals to the testes in order to create testosterone, thereby shutting off the body’s normal synthesis of this sex hormone. Sperm production decreases when the testes quit producing testosterone. Testosterone treatment is so successful at preventing natural testosterone production that it’s been used as a male contraceptive – the last thing any guy wants when trying to conceive.

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