Author: Rick Austin

  • a well built man due to high testosterone levels

    Tips for Improving Testosterone Naturally

    Testosterone is a significant hormone for increased muscle strength, hair growth, and deep voice in male teenagers. It also contributes to women’s development. However, as you age, the level inevitably decreases even though optimal levels are essential throughout your life. Testosterone is critical in adulthood, too, as it helps in proper body composition, general health, sexual function, and preventing disease risks. However, it is challenging to keep up your testosterone levels after your teenage years, so using testosterone hormones becomes necessary. You can check out for the best testosterone enhancing product. 

    Here are some of the ways to enhance your testosterone levels naturally:

    Practice Healthy Diet Routines

    eat proper dietFood has effects on your general health and body hormones, including testosterone. Therefore, it is essential to watch your calorie intake and have a diet strategy throughout your day, especially as you age. Dieting and especially when it is constant and overeating, are significant disruptions to your testosterone levels. 

    It will help if you eat enough proteins even as you diet, as it helps maintain healthy levels and aids fat loss which compliments testosterone levels. Healthy carbs also optimize testosterone levels when training. Research also shows healthy fats are beneficial in increasing and maintaining the level of testosterone in your body. So try to eat a balanced diet with proteins, a good balance of fats and carbs. 

    Exercise Regularly and Lift Weights

    exercise and lift weight frequentlyExercise effectively fights and prevents lifestyle diseases and plays a significant role in boosting the testosterone levels in your body. Doctors recommend an increase in your workouts and exercise more than dieting to lose weight. Resistance training like weight lifting is one of the best ways you can boost your testosterone levels. 

    You can also combine caffeine and creatine monohydrate supplements if your testosterone levels are low. You can also use them if you see no changes after following all the recommended ways of increasing testosterone levels. 

    Reduce Stress 

    reduce stressLong-term stress increases the hormonal cortisol levels in your body. Unfortunately, cortisol and testosterone levels work in a seesaw manner like in your body, and if one goes up, one comes down automatically. Cortisol hormone also increases food intake, encourages the storage of unhealthy fats and weight gain, which is detrimental to testosterone in your body. Additionally, try to relax and take it easy even in difficult times, and you can take nature walks to calm you down or take an activity that relaxes you. 

    Get Sunlight or Vitamin D Supplements Daily

    Vitamin D is a popular vitamin in the world. Research shows it has various health benefits and also naturally increases testosterone levels in your body. Despite the critical role this vitamin plays in our bodies, research shows that a significant population in the US suffers deficiency in Vitamin D. To boost Vitamin D in your body, try to get a dose of sunlight daily or take  supplements. You can take about 3,000 IU of Vitamins D3 supplements to maintain healthy levels. 

  • massage

    Reasons You Should Get a Massage

    There are various things one needs to do if they want to live healthy and long lives. You may be surprised to know that there are many health benefits associated with massages. Though massages are common, many people do not get them.

    Before you are convinced that there are negative effects of using massage chairs, you should consider having a massage session to experience many health benefits. Here are a few health benefits you will get from getting massage therapy.

    Reduces Anxiety and Depression

    Among the health benefits having a massage has is that it reduces the level of stress and depression. It has been discovered that many people suffer from conditions related to anxiety and depression. When not looked upon, depression and anxiety can undermine mental health.

    Among the many solutions to depression and anxiety are massaging. Those that go for massage sessions often tend to be in a good mood most of the time and are most likely not to suffer from depression and anxiety. When having a massage, one can relax and not think of the worries that may lead to depression.

    Improves Sleep

    woman on bedSleep is vital for the general well-being of everyone. Unfortunately, many find it challenging to have better sleep periods. By having a massage session, your body relaxes, and this promotes better sleep periods.

    Many people who find it hard to sleep have mentioned massages as one of the most effective solutions. Babies who are massaged tend to sleep better and cry less often at night. There is an extensive study that supports this claim.

    Reduces Headaches

    touching headMany people suffer from headaches caused by various things; stress, injury, or illness. Headaches can be unbearable and lower the quality of life one lives. Instead of taking pain killers and being addicted to them, you should consider having a massage.

    Massages are effective in relieving those suffering from headaches as they reduce tension in the head. So, the next time you may be suffering from a headache, you should consider going for a massage therapy session. Apart from headaches, massages are essential in reducing muscle pain. Through a massage, circulation is improved.

    Consider booking some appointments to get regular massage sessions as they have many health benefits. It will be best if you are massaged by a trained professional to benefit from massages. To know more ways to improve your health by massages, you should consider talking to a medical practitioner.…

  • Fitness Supplements

    Things to Consider When Buying Fitness Supplements

    Almost everybody wants to be fit and have a lean, flexible, and well-built body. For this, one needs lots of training and hard work to become fit.Even after you achieve your goals, you have to keep working out. The main reason to maintain training is that your body can quickly revert to being unfit in a short period. It is what usually makes many people fear getting fit, but fear not, for there are fitness supplements that can help you. These supplements are different and perform varying functions in your body to achieve the fitness level you want. Here are some things to consider when buying fitness supplements.

    Body Type

    Not everyone is the same in terms of body structure and physique. It is essential to know which body type you have to identify what supplements are best for you. For people with a bulky body that quickly gains muscle, you may need a different supplement from those with skinny bodies that take long to gain muscle. If these two body types use the same supplements, one will likely experience adverse side effects, and the other will get great results.


    What are you trying to achieve? Are you trying to gain some muscle? Or, are you trying to lose weight? There are muscle gaining supplements that help your muscles grow faster by slightly altering your DNA. In the same way, weight loss supplements increase the level of muscle and fat reduction. There are also varying contents in several supplements. Sometimes your body needs more vitamins than proteins and vice versa. You should know what your requirements are, and before buying any supplements, consider consulting your doctor or fitness coach for better advice.


    Not every supplement is a reliable booster. There have been several instances where users have developed some side effects after using supplements for a time. The lack of expertise of a particular brand in producing these supplements is the main reason for most of these cases. Your body can also react negatively to some of the contents in the boosters that you are taking.

    Luckily, there is a board that deals with the safety of health related products called the FDA (Food and Drug Authority). If this board authorizes anything, you can be confident that it is safe for human consumption and use.…

  • communication

    Speech Problems, and What You Should Do with Them

    Speech-language pathology is a medical field that specializes in speech and language disorders. And these unfortunates conditions may happen to a person at a later stage in their life. Stroke, head trauma, and psychological trauma are some examples of the causes of speech disorders. 

    Specifically, speech pathology deals with problems in these areas:

    Speech Sounds

    Speech sounds determine how we say sounds and put sounds together into words. Other words for these problems are articulation or phonological disorders, apraxia of speech, or dysarthria.


    Our ability to understand what we hear or read and how we use words to tell others what we are thinking is considered as our language ability. In adults, this problem may be called aphasia.


    Literacy is the next level of both our speech and language abilities. It is our ability to read and write. People with speech and language disorders may also have trouble reading, spelling, and writing.

    Social Communication

    Communication is not an isolated phenomenon. We observe rules, like taking turns, how to talk to different people, or how close to stand to someone when talking. This is also called pragmatics.


    how our voices sound. We may sound hoarse, lose our voices easily, talk too loudly or through our noses, or be unable to make sounds.


    Fluency is how well speech flows. Someone who stutters may repeat sounds, like t-t-t-table, use “um” or “uh,” or pause a lot when talking. Many young children will go through a time when they stutter, but most outgrow it. However, some also experience the condition for life, like the Tourette syndrome, for example. 


    Cognitive communication is how our minds work. Problems may involve memory, attention, problem-solving, organization, and other thinking skills.

    Feeding and Swallowing

    Our speech organs are also parts of our digestive system. When there are abnormalities when a person swallows food or drinks a liquid, it belongs to the specialty of speech pathologists too. A swallowing disorder may lead to poor nutrition, weight loss, and other health problems. This is also called dysphagia.


    a consul sessionNow that you understand how various speech disorders are, you should know when to seek treatment when needed. Everyday Independence Speech Pathology, for instance, provides speech treatments for those who show the described symptoms. 

    Speech problems may look like a subtle disorder at first. But if you leave them untreated, they can negatively impact the person’s development and mental health. It is better to consult an expert immediately.…

  • self-love

    Three Reasons to Go on a Health and Wellness Retreat

    Modern life is heavily associated with routines and mundane activities. You wake up at 7 am, go to work until 5 pm, and spend the rest of the day on your couch watching TV. The next day, you repeat those sequences all over again. If that description does not bore you enough, what about the environment in your workplace? You spend a large portion of your time with a bunch of strangers whose only interest is to make money. Surely some of them are nice and become your friends, but your office is not your home. In fact, if you feel overwhelmed, you must listen to it!

    Here, you’ll learn why you must book that vacation program you saw on a brochure last weekend. You need to take a break from your routines so that you can be healthier, fresher, and more creative!

    Improving Your Psychological Health

    not enough sleepAs hinted above, taking a break is beneficial to your mental health. And you should not underestimate the destructing power of depression. Once you experience burnout, your whole career can be at stake. The worst that can happen is that you may feel like your job is utterly useless and boring. And then, you decide to quit, while you are actually already on the top of your field, or you may be just a few steps away from getting there. You overthink everything, whereas all you need is just some moments to retreat.

    Moreover, do not think that you are free from depression. The city life is notorious for causing it without even letting the person who has it realizes their condition. Once everything gets stressful, get out of the city for a while and see how that changes you.

    Enhancing Your Productivity

    Contrary to the popular misconception about productivity, working overtime won’t make you a genuine person. In fact, if you feel stressed out and depressed, the quality of your work won’t be as good as if you are happy and enthusiastic. Indeed, in order to create a masterpiece, you have to work hard relentlessly. But it does not mean that you give yourself no break. Moreover, going out to a new place and doing refreshing activities can be exactly the moment when your mind can give you the solution you’ve been looking for. Even Einstein loved to hike and sail, you know?

    Rejuvenating Your Vitality

    joggingMind and body are two connected notions. If you stay in a stressful environment, your immune system weakens. If you don’t feel motivated in doing things that you do, it’s just about time you experience headaches, exhaustion, and lethargy. Therefore, if you are now considering taking a vacation, pick a destination that allows you to do some physical activities. For example, try to scuba dive and train your ability in diving. Or, you can hike to a mountain, explore the area, and take photos of the views there. Make your break meaningful!…

  • water

    Benefits Of Water To The Skin

    Water is a crucial commodity in the survival of human beings. But besides it being essential in keeping us alive and ensuring that we quench our thirst whenever we feel like, water plays some critical roles in our bodies to make sure that we are healthy and help us in fighting the aging process.

    Here are some of the anti-aging benefits of water

    Feeds and cleans the cellscells

    About 60% of our bodies is made up of water. Without water, it will be very difficult for our bodies to observe and assimilate food nutrients and supplements into the body system. Water is important as it ensures that the assimilation process is quick and efficient. Water moves into and out of the body cells constantly. This process ensures that nutrients are carried to the required cells and waste eliminated from them as well. The feeding process of cells is facilitated by water ensuring that one has energy always.

    Helps the body heal faster after surgery

    Biology has it that the body will always retain some water to aid its healing process. When you consume a lot of water, the process will be hastened further. Water is also essential as it flashes infection causing germs and viruses out of the body.

    Essential in prevention of gallstone formation

    Water is essential as it flashes wastes and impurities from the body. When you drink enough water, and it circulates through the body, it is enough to prevent the formation of the salt in the body and gallstone too. You will prevent the formation of gallstones as this condition is caused by the production of bile from the liver which does not have enough water. Drinking a lot of water will ensure that the organs of the body are working properly.

    Eliminate germs

    Water is not only important for the inside body. The best way to remove the germs that are in your hands is by washing your hands with water and soap. Fewer germs mean less sickness, less disease, and long life.

    Makes your skin soft and smooth

    ladyWater is vital as it ensures that the skin is hydrated and hence maintaining its smoothness and softness. When one does not take enough water as required, they are most likely to develop a wrinkled and dried skin. Water ensures that the skin is elastic. But it is also advisable that you don’t soak your skin too much in hot tubs as this will strip the skin of its natural oils. These oils are essential as they maintain the moisture in the skin.…

  • Obesity

    Major Causes Of Obesity

    Obesity is one of the major pandemic affecting millions of people all over the world. Obesity can be defined as the condition in which the body accumulates fat which when not dealt with immediately may become the beginning of heart-related diseases and sicknesses. Over 60% of the population in this world today suffer from obesity.

    Here are some of the leading causes of obesity

    Lack of physical activityexercises

    Most of us are used to lifestyles where we do nothing completely but eat and sit all day. When you do not move around or engage in any physical activity, you will gain excess weight over time. Learn to be active. It does not matter your occupation or lifestyle be active and engage in exercises that will keep your heart rate up. A healthy heart and a healthy body start when we can assimilate and eliminate waste approximately a process that can be done efficiently by exercising.

    Poor choice of foods

    It is one thing to eat, and it is a different thing to eat healthily. Most of us eat the wrong foods every time. We love sugar, processed snacks, fatty foods and carbonated drinks which add nothing to our health but add weight on the scale. Be very careful on what you put in your mouth. Be wise, go for fruits, vegetables, lean protein and healthy carbohydrates and your body will thank you for it.

    Medical condition

    Some people blame obesity medical conditions. Thyroid problems, for example, can inhibit the production and regulation of hormones necessary to keep our bodily functions function normally. This condition, however, can be treated and one can maintain or even lose weight in due time.


    Many people become obese simply because their parents are obese. A family where members are obese, chances of one gaining weight is over 80% simply because of the eating habits of the members that are obese. If you happen to live in such a place, you can opt for foods that are healthy each time when eating. Also, drink plenty of water beforehand so that you feel full faster avoiding overeating a major cause of obesity.

    Eating larger portions of food

    foodAll of us eat, but some of us eat beyond our limit without even realizing. If you can not eat smaller portions of food each time you eat, you will be making room for obesity to set in. Obesity starts with eating. Obese people eat more than what they should a reason why this lack of uncontrolled eating causes obese people to be obese. The urge to eat never fades. They eat continuously to a point where the food becomes harmful to not only their bodies but to the people around them.

    Although obesity is not something, one can be proud of. However, if you are obese or fear that you might be obese, you can do something about it. Try to change your lifestyle, and you will be amazed by how quickly you will be able to evade this condition.…