The Right Nutrition for Maintaining Male Hormones

There are many hormones inside the human body, and both males and females tend to have differing needs when it comes to maintaining them. After all, men need the right amounts of testosterone, and females need adequate estrogen to allow for a healthy chemical equilibrium.

As the title suggests, this article will be focusing on male hormones, particularly testosterone.

Testosterone is the “king” of the male sex hormones. It controls many things other than just the sex drive. It is this very hormone that regulates bone density, muscle quality, the production of sperm, as well as hair growth. Unfortunately with age, the body’s natural testosterone production capability begins to diminish, and this can sometimes progress to further health problems.

An age-related testosterone production drop is one thing, but certain medical conditions can also contribute to unusually low testosterone levels.

Low testosterone is a growing problem, and is medically referred to as hypogonadism. Medical professionals are able to treat this condition using hormone replacement therapy. However, hormone replacement therapy doesn’t come without side-effects, some of which can be long lasting.

Therefore, before committing to a medically prescribed treatment to alleviate symptoms of low testosterone, it is advisable to implement certain changes in your diet by adopting testosterone enhancing ingredients into your eating regimen.

I have compiled a list of some of the best foods that studies have suggested can help increase and maintain healthy testosterone levels.

Beans Are Not Boring!

Never underestimate the power of beans when it comes to hormonal health. Black beans, kidney, as well as white beans are super-rich in vitamin E and zinc. Even baked beans will offer you these nutrients!

I am not insinuating that you should only eat beans if you want healthy testosterone levels, but they can help you along the journey.

The best thing about beans is that they are packed with plant based proteins, which are excellent for maintaining a healthy heart.

Do You Eat Enough Beef?

Although some medical professionals have expressed concerns about eating too much red meat, and some have gone so far as suggesting that it may be responsible for accelerating the progression of cancer, beef contains some very important nutrients that can help maintain healthy hormone levels.

Take beef liver for example, which is packed with vitamin D, and “ground beef” contains zinc in abundance.

To be on the safe side, try to get your hands on some lean cuts of beef once a week.

Shellfish aka…The Zinc Bomb!

Although shellfish may not be to everybody’s liking, lobster and the occasional crab can work miracles for testosterone levels. This is because most type of shellfish is zinc-rich.

A recent study suggested that the Alaskan king crab can provide up to 44% of your daily recommended zinc intake through a simple 3 ½ ounce serving.

Oysters…More Than Mere Aphrodisiacs

Did you know that zinc is one of the vital nutrients that assist human development during the puberty phase? However, it doesn’t stop there. Zinc helps to keep all of the male hormones in check throughout the adulthood phase.

Oysters are extremely rich in zinc, and this is particularly useful when trying to replenish testosterone levels.

Men suffering from moderate to severe zinc deficiencies will certainly find some of the solution in oysters.

When Was the Last Time You Took a Close Look at Your Breakfast?

Eggs aren’t the only breakfast food. Cereals, as well as freshly squeezed orange juice in the morning can provide plenty of vitamin D to help kick start your day.

Not only can this be beneficial for your heart, by incorporating these foods into your breakfast on a regular basis can only help your testosterone levels.

Eggs: The Yellow Bit Isn’t All That Bad

Although egg yolks get a bad rap because they can contribute to high cholesterol, nevertheless, they are a great source of vitamin D. It has also been suggested that the cholesterol from egg yolks can be beneficial to testosterone production.

Provided that you do not have any underlying cholesterol issues, eating one WHOLE egg a day will help matters along.

Drink More Milk, Period!

Milk is one of the best sources of protein and calcium to be found anywhere. It is no surprise that women and children in particular are constantly encouraged to drink milk to help strengthen the bones.

Milk is also rich in vitamin D, which has a direct positive bearing on testosterone.

Next time you’re out shopping for milk, try to choose a brand that stipulates its vitamin D content. To avoid putting on excess weight, go for low fat, or skimmed milk. The nutrients are all the same, regardless of the fat content.

Tuna: Great for the Heart

Tuna contains plenty of vitamin D and it is also known to help maintain a healthy heart. It doesn’t matter if you eat canned tuna or fresh out of the sea…because the goodness is pretty much the same. Not only will a regular intake of tuna help to increase your testosterone, it will also satisfy your daily vitamin D requirements.

If you are one of those people that aren’t huge tuna fans, sardines and salmon are equally rich in vital vitamins.

Closing Thoughts…

A healthy diet can certainly help to alleviate some symptoms of low testosterone, but a deep rooted onset of hypogonadism needs your doctor’s immediate attention. Only your doctor can confirm through a simple blood test to establish just how profound your testosterone deficiency is.

If you are diagnosed with low testosterone, you may be faced with a number of options in the form of testosterone replacement therapy. Testosterone replacement therapy can come in the form of injections, topical gels, skin patches, and tablets.

Most, if not all of these medications are accompanied by side-effects, which you will need to discuss with your doctor, before committing to any kind of treatment.

This is precisely why it is better to make changes in your diet, because not only will this improve your overall health, it will also alleviate some of your low testosterone symptoms.

“Guy Problems” Can Ruin Motivation

Sorry ladies, but this article is dedicated to male-related health problems! I will publish a female version of this page very soon, I promise!

Here goes…

The primary male hormone inside the human body is testosterone. During pubescent years, testosterone helps to develop the penis and the testes, as well as assisting in the growth of facial hair, and the deepening of the voice. The important role that testosterone plays in the early years continues well throughout the teens. After all, it is testosterone that controls the libido, the mood, and when this hormone decreases, it can bring with it a whole array of mental and physical problems.

I will discuss the symptoms in due course in this article, and if you feel that you are displaying any of these, it is advisable to ask your doctor to perform a blood test to see where your testosterone levels are. Fortunately, there are a number of treatments available to help counter these issues and ultimately get your hormone levels back to where they were.

Let’s begin with the main signs of low testosterone….

Massive Drop in Libido

The first thing to be effected by low testosterone is a massive drop in your libido. The usual pattern is the more your testosterone drops, the more your sexual prowess also goes down. Although a drop in libido may not affect your studies directly, but a depressing time from the night before can certainly affect your mood when you‘re studying.

You Will Get Hit By Depression!

Many studies have indicated that men suffering from low testosterone are 4 times more likely to suffer from depression. This is certainly something that can affect your student life. Depression will increase your chances of ditching your studies altogether, never mind performing badly in exams.

Energy Zap!

No, we’re not talking about a scene from the old batman movies. Low testosterone has a direct correlation to low energy levels. Therefore, if you suddenly notice that you are struggling with everyday menial tasks because you just can’t find the energy to do them, chances are you may be suffering from low testosterone. The lack of energy can have devastating consequences for any student, regardless of how brainy you think you may be.

Lose Height

I don’t mean that you will suddenly become a hobbit, but testosterone does play a direct role with bone density and strength. So it’s not unusual to start suspecting a decrease in height when suffering from low testosterone. What relevance does this have to student life? Your confidence could be severely affected to start with. Once the confidence goes, things can sometimes start falling apart and this also applies to your studies. There is nothing worse than walking into the examination hall suffering from low confidence. Chances are your results will hurt.

Less Strength

Any bodybuilder will tell you that testosterone and muscle mass are intrinsically linked. So if you notice that your muscle mass and endurance seem to be on their way down despite training like you’ve always done, low testosterone could be creeping on.

Although you don’t require your muscles per say to become successful at your studies, you need to remember that your brain is also a muscle, and will no doubt be affected by muscle depletion resulting from low testosterone.

Softer Erections

I bet most you guys out there will have used the term “I had a semi” at some point in your lives. Semi basically alludes to a semi erection. I think you get the picture! Getting a “semi” every now and then is a perfectly normal sign of good male health. But the moment your “semis” start to dictate your sex life, and you notice that your erections aren’t as sturdy as they once were could also be a sign of low testosterone. How does this affect student life? Well your confidence could be shattered for one! Secondly, and unfulfilling sex life can sometimes show in other areas such as your performance at work or in exams.

Less “Load”

Low testosterone can usually lead to lesser ejaculatory volume. In order for you to fully enjoy your sex life, ejaculating a sufficient quantity of your “load” is part of the fun. But the moment you start ejaculating tiny droplets could sometimes indicate low testosterone.

Other Health Issues

Testosterone levels can be devastated by other underlying health conditions such as type II diabetes, obesity, and thyroid complications. If you suffer from any of the above, chances are you may be suffering from low testosterone.

Testicles That Look Like Raisins!

Low testosterone can cause the testicles to shrink and shrivel. Some men even experience numbness in their testicles. Testosterone is created in the testes and when they become less active, like any muscle, they can shrink!

Here are the main low testosterone symptoms that most men suffering from low testosterone display. If you are displaying any of the above, I strongly urge you to go and see your doctor sooner rather than later.

So What Are The Solutions?

Your doctor will be more than happy to prescribe you with any number of the widely available testosterone replacement therapy (aka TRT, aka hormone replacement therapy, aka HRT). The problem with these options is….although your testosterone levels will undoubtly skyrocket, the potential side effects are something that resonate something out of a horror movie.

These treatments involve administering synthetic (testosterone created in a laboratory) versions of testosterone into the body.

Some of the side effects include man-boobs, acne, shrunken testicles (ironically), mood swings and addiction to the treatment itself. Some people would argue that TRT provides more negatives than positives.

Your doctor should make any side effects crystal clear before you (if you choose to undergo TRT) embark on a course of hormone therapy.

The side effects wouldn’t bode well with student life, I can tell you from personal experience!

Are There Any Other Options?

I tried TRT around 6 years ago and almost soon after quit the treatment because I began feeling tenderness and soreness in my breasts (don’t forget I’m a man, and we don’t usually get pregnant!). I knew from the outset that this might be one of the side effects I should be looking out for.

I began looking for alternatives and came across natural testosterone boosters. After a bit of research, I realized that natural testosterone boosters are a completely different breed of animal to the hormone therapies on offer. These supplements contain natural ingredients that are specially formulated to help the body to restart its normal testosterone production machinery so it can start producing more of the hormone on its own.

Best of all, there’s not many side effects compared to the medically offered treatments.

I began using a brand called (trying my best to avoid a brand “plug” here) Testofuel. I found this product to be very effective. Many of the low testosterone symptoms started disappearing overtime, and after 9 months into it, I am starting to feel on top of my game.

To Conclude…

If you are a mature student, it’s vital that your endocrine system is working like clockwork. Unfortunatly, this is a part of everyday life that we need to deal with. This is not something our “younger” counterparts have to even think about.

I wish you all the best in your studies!

Running Is Good For The Brain!

Did you know that running is good for your brain? It’s true, running is beneficial to your body as well is your mind. Here is why…

Better Aging

Running is known to help prevent or even reverse age-related brain shrinkage. The process of running can directly influence brain chemicals. This means that regular runners have healthier brains and brain function than non-runners in later life.

A recent study that involved measuring neural markers and overall cognitive function in middle-aged men that were regular runners had a greater metabolic efficiency and neural plasticity than the non-running counterparts.

Expands the Brain

Brain expansion doesn’t necessarily mean that it will be pushing against your skull. Regular running helps to stimulate the production of new nerve cells and blood vessels inside the brain. Under normal circumstances, the brain tends to shrink with age. Studies have indicated that are running may also help the volume of something called midbrain, which controls your hearing and vision, as well as the hippocampus, which is closely associated with learning and memory.

Boosts Memory

A recent 2012 those study found that even moderately fit people performed better in exams than those who were completely unfit. This is further to previous studies that established a firm link between running and enhanced focus, as well as the ability to distinguish things and multitask.

Brain Stores More Fuel

Running actually encourages the brain, as well as other muscles to store more fuel. It has been suggested that the brain adapts in a similar way to other muscles. It is believed that larger glycogen stores in the brain may be responsible for boosting cognitive function in regular runners.

Running Releases Feel Good Chemicals

Regular exercise helps to promote the release of endorphins which are known as feel-good chemicals. In addition, a lot of antidepressant medicine, as well as regular running works by enabling the brain to retain more neurotransmitters known as norepinephrine and serotonin.

Ideally, if you do decide on running, try picking green areas instead of the inner city. By 2013 study found that people who run in parks enjoyed similar brain activity as those who regularly meditated.

Improve Your Memory The Easy Way

It’s not that long ago when experts believe that optimal brain function was at its peak during the early adulthood years and it declined subsequently leading to mental fog and memory lapses in later years.

That’s all changed now thanks to research. Studies seem to indicate that modern lifestyles are major contributors to mental health decline, especially when you may be exposed to toxins, suffer from stress, don’t sleep enough, and follow a poor diet. All these things ultimately lead to the hindrance of the brain function.

On the other end of the spectrum, people who tend to live healthy lifestyles also tend to have better brain health. Neurogenesis is the process where the brain grows new neurons, and this process is normally more active in healthy individuals.

The brain’s memory center is known as the hippocampus. The hippocampus triggers new cell growth and constantly regenerates them during a person’s lifetime.

All these tools are directly influenced by a person’s lifestyle. There is no prescription medicine as such which will work to boost your brain functionality and improve your memory.

I have laid out an easy to follow plan that is designed to enhance your memory.

Eat the Right Foods

The foods that you eat play a direct role on your memory. For example, fresh vegetables along with healthy fats are a good place to start. Foods to avoid include sugars, and grainy carbohydrates.

Certain foods are powerful antioxidants such as cauliflower, broccoli, celery, walnuts, and curry. They possess compounds that work to protect neurological health, and some experts believe that they even trigger the production of new cells.

Omega-3 fat intake in the form of animal-based foods should be increased, and omega-6 fat intake should be reduced so there is a healthy balance. I personally prefer Krill oil, because it is rich in Astaxanthin, which shields omega-3 fats from oxidation.

Exercising Regularly

By exercising regularly helps to encourage your brain to work at its optimal capacity by stimulating cells which then multiply, ultimately strengthening the interconnections between them and protecting from any type of damage.

Neurotrophic factors are proteins that are released during exercise. The brain derived neurotrophic factor triggers other chemicals responsible for promoting neural health. A recent study used to primates as subjects and found that regular exercise enhanced blood flow to the brain, and the subjects’ learning capacities multiplied when compared to non-exercising subjects.

Other studies seem to suggest that regular exercising can actually increase the size of the brain’s memory centre by up to 2% a year.

Experts advise that to get the most out of your workouts, high intensity interval training, core work, stretching, and resistance training must all be incorporated.

Avoid Multitasking

Multitasking has been a part of human life for centuries. It is utilized to save time by performing more than one task at a time, and this often leaves a person prone to making errors and forgetting things.

Research indicates that the human brain needs around eight seconds of focus before that information is stored within the memory. So if you’re talking on your phone, whilst driving or carrying your shopping home, and in the process you put your keys somewhere, you are unlikely to remember where.

The opposite end of multitasking would be being mindful. Mindfulness basically means uninterrupted mental focus. Students who took part in mindfulness classes found that the reading comprehension and exam results were greatly enhanced without all the distractions.

Get Enough Sleep

Sleep is known to enhance memory. By depriving yourself of sleep, you are hindering your ability to work and think clearly over the next few days. Neuroplasticity is when the brain grows in capacity. Neuroplasticity normally occurs when the neurons are stimulated by certain events, certain information, or being in a certain environment. Sleep hindrance can severely impact certain genes that are important for this process.

Take Part in Mind Games

The brain needs to be constantly stimulated with new information, otherwise it will begin to deteriorate. Research seems to indicate that the brain requires sufficient stimulus that will work against any type of degeneration.

A great way of doing this would be to take part in brain games which you can play online or by a paper-based version. Try to invest at least 20 minutes a day on each specific task. Hopefully, this will keep the brain active and enhance your learning potential.

Acquire New Skills

Constantly learning and acquiring new skills is a great way of stimulating the neurological system that actively works against a stress related conditions such as dementia. A great way of improving the brain function and pro-actively reversing functional decline is the level of seriousness you do it with. In other words, a task must be interesting to you for it to keep you engaged throughout the process.

Even the seemingly menial tasks such as knitting have shown to decrease cognitive degeneration. On the other hand, cognitively demanding activities such as painting or modern photography are great memory function enhancers. You need to think of what mentally stimulus you and give that activity your undivided attention.

Top Studying Tips!

The exam season can be the cause of anxiety and stress for many students and I would like to share with you my top study tips that will help you to enhance your learning and improve your memory so you find success.

Use my quick study guide to help improve your study skills and get yourself on the right track in achieving your goals.

So here goes…

Tip 1

Gain an understanding of the topics that you will be studying. Your teacher is the best person to explain this to you. You will also find textbooks, as well as talking to your classmates are great confidence boosters. Use your own notes to gain a better understanding of what you’ve learnt. If you have any doubt about the subject matter, use illustrations, flow charts and diagrams to help you visualize what’s going on.

The best thing about using your own notes is that they are your own words describing how you understand something. The best way to improve your memory is to understand what you will learn, and then study the subject matter in more depth. There is no point in just memorising in the old “parrot fashion” because you will never get a grasp of the theory behind what you are reading.

Tip 2

Ask questions. There is no harm in asking questions, no matter how stupid you may think they are. Sometimes it’s difficult to gain an understanding or a viewpoint on a subject matter. Don’t be afraid approaching your teachers and lecturers and asking whatever comes to your mind regarding your subject matter. Your curiosity will help you retain any knowledge that you seek by actively questioning and observing things.

Tip 3

Once you get a grasp of what you are studying, it is imperative that you test yourself more than once. Use old examination papers as much is possible and go through them from memory. And don’t forget the basics, turn off your phone, avoid distractions and don’t talk to other people.

With the right mindset, you will gain a better understanding of your subject matter, and naturally, you will dwell deeper into the subject to gain a greater insight.

Furthermore, preparing for your exam should be a comfortable procedure. Use revision cards to help boost your memory and to help recall your understanding of your subject matter. Things that stick in people’s minds include dates, definitions, and visuals.

Tip 4

Use your creativity. There are plenty of tools online that will help you change your approach to reading. Okay, the old-fashioned way is burying yourself in textbooks, but with the advent of the Internet, there are many different approaches you can adopt. Try to identify what works best for you.

There are many online tools such as flashcards, online study planners, videos, audios, and mind maps that are all designed to reinforce your memory.

Tips 5

Set yourself study goals and create a plan that will guide you towards them. For you to be fully effective in your exams, you need to be clear in what grades you are aiming for. This is vital to your end study goals. This way, you will have your goals in mind during the whole process and you will be able to devise a flexible study plan as opposed to a good old-fashioned rigid one.

Your study plan should be flexible enough for you to add or take away things without causing a panic.

Brace Yourself for SUCCESS!

Provided that you implement these five tips that I have laid out, I can assure you that you will be putting yourself on the right track for examination victory.

The sooner you start learning and making preparations for your examinations, the higher the chances of you retaining the information and gaining a comprehensive understanding of what you are going to be tested on.

Ultimately, this will mean that you will be able to take your foot off the pedal closer to the exam, instead of going into panic mode.

Enhancing Your Mental Wellbeing

Studies seem to suggest that there are five major steps you can take towards enhancing your overall sense of mental well-being. These steps are designed to help you become more positive and feel happier and ultimately, get the most out of life.

A person’s mental well-being is just as important as his or her physical well-being. Common mental illnesses such as anxiety and depression are on the rise, and it’s important that you get a grip on things sooner rather than later by seeking treatment.

Before moving on, it’s important to understand exactly what mental well-being is. Everybody wants to feel good about themselves and their environment, and they want to achieve as much as they can in life.

Studies seem to also suggest that good mental health is vital for good overall physical health, and the two combined are ideal tools for a successful and fulfilled life.

Definition of Mental Well-Being

According to experts, mental health and well-being involves a lot more than just being happy. Holistically looking at it, overall well-being means physical and mental well-being. You can’t really separate the two because they are closely linked.

Although feeling happy about yourself is a big part of mental well-being, this is only the tip of the iceberg because the real deep sense of well-being involves living well for yourself and those around you.

When a person feels contented, confident, and can easily engage with the world around him is a good sign of healthy well-being.

Although mental well-being does not necessarily mean that you will never feel bad or find yourself in difficult situations, it simply means that you will be able to better cope with difficult situations.

Mental well-being can manifest itself in a number of forms:

Sociological Mental wellbeing

The developed world seems to have got richer over the last 50 years, and research seems to suggest that mental well-being has not necessarily improved relatively to the growth in wealth.

People often think that mental well-being can be enhanced by having more possessions, more wealth, or going away on holidays every year, but any happiness achieved by doing any of these tends to be temporary.

Experts believe that it is time to re-evaluate the definition of well-being.

Evidential Well-Being

Advancements in science and research in the last 20 years seem to point to practical steps that can be taken to implement long-term enhancements in mental well-being. Observational studies looking at the well-being and behavioral patterns of certain sections in society found that by obliging individuals to change their behavior and participate in interventions and treatments including exercise programs worked wonders.

Life-Style Mental wellbeing

A number of factors determine a person’s well-being. Research indicates that certain actions a person takes, as well as the way a person thinks have a huge impact.

Well-being should be something you actually do, rather than something that is a part of you. It works a bit like this, the more you put in, the more you are likely to benefit.

The best way to evaluate the things that make you take could be thinking about what you’ve done in the past that made you feel good. Once you have identified the things that make you feel good, it’s time to do them again!

The bottom line is that nobody can give you “well-being”, you have to get it yourself.

Smalls Steps Towards Mental wellbeing…

Studies seem to suggest that there are five basic steps a person can take to enhance his or her sense of mental well-being.

Provided that you undertake the steps minus any cynicism, you may be surprised at the results.

Stay Active

You don’t necessarily have to go to the gym to stay active. A simple walk, a game of soccer, and even cycling are sufficient. Try to discover which activities you enjoy the most, and implement them in your lifestyle.

Connect with Others

By simply connecting with the people around you can skyrocket the sense of mental well-being. Make some time in developing your personal relationships.


Learning new skills is a great way of increasing your confidence because sense of achievement can grow.

You don’t necessarily have to enroll onto a law degree to learn something new. Try something simple to start off with such as a cooking course, or even learn how to play a new instrument.

Stay Mindful

Being aware of your present surroundings by keeping in touch with your feelings and thoughts can have major positive changes on how you feel about yourself, your life, and how you deal with things.


Small acts of giving are important such as a simple smile or paying a compliment. Volunteering, joining social clubs, and building social networks can work wonders for self-esteem.