टेस्टोस्टेरोन के स्तर को नैचुरली बढ़ाने वाले 7 अमेजिंग फूड्स | Increase Testosterone Levels Naturally - 7 Amazing Foods | Dr Ashwani Kansal

 

 

टेस्टोस्टेरोन के स्तर को नैचुरली बढ़ाने वाले 7 अमेजिंग फूड्स

 

टेस्टोस्टे

How to Increase Testosterone Levels Naturally - 7 Amazing Foods

टेस्टोस्टेरोन पुरुषों में एक प्रमुख हाॅर्मोन है जो सेक्स ड्राइव को नियंत्रित करता है, मांसपेशियों को बढ़ाता है, हड्डियों के स्वास्थ्य को बनाए रखता है और पुरुषों को एनर्जी प्रदान करता है। टेस्टोस्टेरोन का स्तर हर साल 1-2% गिर जाता है और इसलिए हेल्थी  लाइफस्टाइल के लिए उन्हें संतुलित रखना बहुत महत्वपूर्ण है। लाइफस्टाइल और डाइट में कुछ मॉडिफिकेशन्स ,आपको उम्र के साथ अपने टेस्टोस्टेरोन के स्तर को संतुलित करने में मदद कर सकते हैं। आइए इस आर्टिकल में, उन फ़ूड आइटम्स पर एक नज़र डालें जिन्हें आपके टेस्टोस्टेरोन के स्तर को संतुलित करने के लिए डाइट में शामिल किया जाना चाहिए।

 

अंगूर

 

अंगूर आवश्यक पोषक तत्वों का एक बहुत समृद्ध स्रोत(rich source) है जो टेस्टोस्टेरोन के स्तर को बढ़ाने और स्वास्थ्य और स्पेर्म्स काउंट को बढ़ावा देने में मदद करता है। अंगूर का मुख्य कॉम्पोनेन्ट रेस्वेराट्रोल (resveratrol) है जो पुरुषों में लीबीदो(libido) को बढ़ाता है और इरेक्शन को ट्रिगर करता है। अंगूर स्पेर्म्स  की मोटिलिटी (motility) में भी सुधार करते हैं। रिप्रोडक्टिव लाभ के अलावा, अंगूर अन्य स्वास्थ्य लाभ भी प्रदान करते हैं। इसलिए आपको अपने डेली डाइट में अंगूर को जरूर शामिल करना चाहिए।

 

अदरक

 

रिसर्च अनुसार अदरक को अपने डेली डाइट में शामिल करने से टेस्टोस्टेरोन का स्तर 17.7% तक बढ़ सकता है। इनफर्टिलिटी इशूज़(issues) को हल करने में आपकी मदद करने के अलावा, अदरक एंटीऑक्सिडेंट का भी एक समृद्ध स्रोत है जो डायबिटीज और कैंसर जैसी बीमारियों को रोकता है। अपने डेली डाइट में अदरक को शामिल करने से आपकी प्रजनन क्षमता( फर्टिलिटी )में वृद्धि हो सकती है और अन्य बीमारियों से भी बचा जा सकता है।

 

अनार

 

अंगूर के अलावा अनार एक और फल है जो आपके टेस्टोस्टेरोन के स्तर को 24% तक बढ़ाने में मदद कर सकता है। टेस्टोस्टेरोन के स्तर में वृद्धि टेस्टोस्टेरोन प्रोडूसिंग सैल्स को किसी भी प्रकार के नुकसान से बचाने के कारण होती है। अनार मोटापे से होने वाली सूजन को भी रोकता है, जो टेस्टोस्टेरोन के स्तर को कम कर सकता है। यह प्रोस्टेट कैंसर, गठिया (arthritis)और थकान को रोकने और पूरे शरीर में रक्त के प्रवाह को बढ़ावा देने जैसे अन्य कार्यों में भी मदद करता है। अनार को फल के रूप में या जूस के रूप में अपने डेली डाइट में शामिल करने से आपके  परफॉरमेंस  में सुधार हो सकता है और आप अधिक एक्टिव हो सकते हैं।

 

पालक

 

पालक मैग्नीशियम का एक समृद्ध स्रोत है जो रक्त के प्रवाह को बढ़ावा देता है। यह बेहतर पेनाइल इरेक्शन (penile erection) में मदद करता है। पालक अन्य प्रोटींस को टेस्टोस्टेरोन से बंधने से भी रोकता है, जिससे शरीर में फी् टेस्टोस्टेरोन की मात्रा में वृद्धि होती है। पालक में विटामिन होते हैं जो ऑक्सीडेटिव तनाव को रोकते हैं और उम्र बढ़ने की प्रक्रिया में देरी करते हैं। पालक आंखों को स्वास्थ्य बनाए रखने के लिए भी एक अच्छा भोजन है।

 

पत्ता गोभी

 

जिस प्रकार पुरुषों और महिलाओं दोनों में अलग-अलग मात्रा में टेस्टोस्टेरोन मौजूद होता है, उसी तरह पुरुषों में भी एस्ट्रोजन हाॅर्मोन मौजूद होता है लेकिन बहुत कम मात्रा में। टेस्टोस्टेरोन के कुशलता से काम करने के लिए, पुरुषों में एस्ट्रोजन के स्तर को कम रखना बहुत महत्वपूर्ण है। पत्ता गोभी में मौजूद मुख्य कॉम्पोनेन्ट  इंडोल-3-कार्बिनॉल (indole-3-carbinol) पुरुषों में एस्ट्रोजन हाॅर्मोन की मात्रा को कम करने में मदद करता है। गोभी कैलोरी में कम और कैल्शियम, मैग्नीशियम, पोटेशियम, विटामिन, मैंगनीज, प्रोटीन और अघुलनशील फाइबर में समृद्ध (rich)है।

 

दूध

 

दूध खनिज, वसा, प्रोटीन और विटामिन से भरपूर पौष्टिक भोजन है। यह टेस्टोस्टेरोन के स्तर को बढ़ाता है और मांसपेशियों के निर्माण में सहायता करता है। दूध शरीर में मौजूद अनावश्यक चर्बी को कम करता है, जिससे आपको दुबला-पतला शरीर मिलता है।

 

लहसुन

 

लहसुन का मुख्य कॉम्पोनेन्ट एलिसिन है जो शरीर में मौजूद कोर्टिसोल की मात्रा को कम करता है। कोर्टिसोल के स्तर में कमी के साथ, शरीर में टेस्टोस्टेरोन की मात्रा बढ़ जाती है। अपने डेली डाइट में लहसुन को शामिल करने से आपके मस्तिष्क के स्वास्थ्य में भी सुधार हो सकता है और अल्जाइमर (Alzheimer’s) और डेमेंटिया (dementia) जैसी बीमारियों से बचा सकता है। यह हाइपरटेंशन को भी कम करता है और दिल के दौरे के खतरे को कम करता है।

 

अक्सर पूछे जाने वाले प्रश्न (एफएक्यू)

 

1.अन्य तरीके क्या हैं जो शरीर में टेस्टोस्टेरोन के स्तर को बेहतर बनाने में मदद कर सकते हैं?

 

 डाइट  मॉडिफिकेशन के अलावा अन्य तरीके जो आपके शरीर में टेस्टोस्टेरोन के स्तर को बढ़ाने में आपकी मदद कर सकते हैं, उनमें शामिल हैं:

 

दैनिक व्यायाम

तनाव कम करें

सूर्य के संपर्क(sun exposure ) या सप्लीमेंट्स से विटामिन डी प्राप्त करें

पर्याप्त उच्च गुणवत्ता (high quality) वाली नींद लें

एस्ट्रोजन जैसे कंपाउंड्स से बचें

 2.कम टेस्टोस्टेरोन के स्तर के लक्षण क्या हैं?

 

आपके शरीर में टेस्टोस्टेरोन का स्तर कम होने की स्थिति में आप जिन लक्षणों को आसानी से देख सकते हैं, वे हैं:

 

नपुंसकता(Erectile dysfunction)

कम सेक्स ड्राइव

डिप्रेस्ड मूड

भलाई की भावना में कमी

थकान

एकाग्रता और स्मृति (concentration)के साथ कठिनाइयाँ

मांसपेशियों की स्ट्रेंथ में कमी

मूड में उतार-चढ़ाव और चिड़चिड़ापन

 

Best Diet for Melasma Management by Dr Ashwani Kansal

 

 

What is the Best Diet for Melasma Management?

While there is no one-size-fits-all diet for melasma, incorporating certain foods into your diet may be beneficial in reducing melasma symptoms. Here are some dietary recommendations that may help manage melasma:

 

Antioxidant-rich foods: Antioxidants can help protect theskin from damage caused by free radicals and may help reduce melaninproduction. Incorporate foods high in antioxidants, such as berries, leafy greens, and nuts.

 

Low-glycemic-index foods: Eating foods low on the glycemic index can help regulate blood sugar levels, potentially reducing inflammation and hormonal imbalance. Examples of low-glycemic-index foods include whole grains, beans, and most vegetables.

 

Vitamin C-rich foods: Vitamin C is a powerful antioxidant that can help reduce oxidative stress and improve skin health. Incorporate foods high in vitamin C, such as citrus fruits, kiwi, bell peppers, and broccoli.

 

Omega-3 fatty acids: Omega-3 fatty acids are anti-inflammatory and may help reduce inflammation that can exacerbate melasma symptoms. Sources of omega-3s include fatty fish, chia seeds, and walnuts.

 

Water: Staying hydrated is essential for healthy skin and may help reduce the appearance of melasma. Aim for at least eight glasses of water per day.

 

Melasma is a complex condition, and it’s always recommended to speak with a healthcare professional and seek melasma treatment in Pune before making significant dietary changes

 

Food to avoid

 

High-glycemic-index foods are those that are quickly digested and cause a rapid rise in blood sugar levels. This includes foods like white bread, sugary snacks, and processed foods. When you eat these foods, your body produces more insulin, a hormone that regulates blood sugar levels. This can lead to an increase in androgen hormones, which have been linked to the development of melasma.

 

Additionally, high-glycemic-index foods can also trigger inflammation in the body. Inflammation can worsen melasma symptoms by stimulating the melanocytes to produce more pigment.

 

A poor diet can also increase free radicals and cause oxidative stress. Free radicals can damage cells, including those in the skin,and trigger melanin production, leading to the development of melasma.

 

Enhancing diet Enhancing Exercise and life style modification

 

40 Min walk , 20 min walk

Plenty of oral fluids, Nimbu paani and Naariyal paani

Water and green tea.

Cabbage, avocados, tomatoes.

Leafy greens, such as spinach.

Garlic.

Lemons.

Walnuts.

Reduced sugar, alcohol and processed foods

Food Items That Boost Sperm Count and Improve Quality | Dr Ashwani Kansal

 

 

Which are the Food Items That Boost Sperm Count and Improve Quality?

Sperm quality is one of the prime factors that affect fertility. Like any other organ in the human body, the reproductive system relies on the nutrients and vitamins supplied to it. Foods can influence the reproductive health of a person positively. It can increase the production oftestosterone, thereby increasing sperm count as well as sperm motility andquality.

 

Foods that can Boost Sperm Count

There are a lot of foods that can boost sperm count and some of them are listed below:

 

Eggs

Eggs are a healthy option to increase sperm count as they are filled with protein. Eggs also protect the sperm from damaging free radicals and improve motility. The nutrients present in an egg, help in the production of stronger and healthier sperm and improve fertility.

 

Spinach

Folic acid is integral for the healthy development of sperm. Leafy vegetables are a rich source of folic acid and spinach is an ideal supplement to include in your diet. Higher levels of folic acid also reduce the number of abnormal sperms in the semen thereby increasing the chances of successful penetration of the sperm into the egg.

 

Bananas

Vitamins such as A, B1, and C in a banana help the body manufacture healthier and stronger sperm cells. The sperm count also depends on these vitamins. Bananas are rich in these vitamins and contain a rare enzyme known as Bromelain. This enzyme prevents inflammation as well as helps the body improve sperm quality and count.

 

Maca Roots

Maca roots are known to increase sperm counts and fertility. Men who consume this herb as a supplement tend to have an increased volume of semen as well and also possess sperms of better motility.

 

Asparagus

Asparagus is a vegetable that is high in vitamin C and has a number of positive effects on sperm. It fights free radicals as well as protects the testicular cells, paving the way to better sperm counts, increased motility, and sperm quality.

 

Dark Chocolate

Dark chocolate is loaded with an amino acid named L-Arginine HCl which is proven to contribute to higher sperm counts and volume. Consumption in limited quantities can improve sperm counts to an extent.

 

Walnuts

Nuts are a good source of healthy fats and protein. Healthy fat is required for the production of the cell membrane for sperm cells. These omega-3 fatty acids also help boost the volume of sperm by promoting blood flow to the testicles. The arginine content in walnut contributes to the increase in sperm count. The antioxidants present in walnuts also help in removing toxins in the bloodstream.

 

Pumpkin Seeds

Phytosterol, which is known to improve testosterone production in the body, is a component that is present in pumpkin seeds. This helps in the increase of the sperm count and fertility. These seeds also contain omega-3 fatty acids that improve blood circulation and increase semen volume.

 

Zinc-rich Foods

Zinc plays a huge role in the production of sperm cells.Foods such as barley, beans, and red meat are rich in zinc and should beincluded in your diet to have a higher sperm count. Deficiency of zinc can even lead to a decrease in sperm motility, reducing fertility

Menopause - Symptoms & Causes | Dr Ashwani Kansal

 

 

Menopause

Menopause is a point in time when a person has gone 12 consecutive months without a menstrual period. Menopause is a natural part of aging and marks the end of your reproductive years. On average, menopause happens at age 51.

What are the signs of menopause?

You may be transitioning into menopause if you begin experiencing some or all of the following symptoms:

 

Hot flashes, also known as vasomotor symptoms (a sudden feeling of warmth that spreads over your body).

Night sweats and/or cold flashes.

Vaginal dryness that causes discomfort during sex.

Urinary urgency (a pressing need to pee more frequently).

Difficulty sleeping (insomnia).

Emotional changes (irritability, mood swings or mild depression).

Dry skin, dry eyes or dry mouth.

Breast tenderness.

Worsening of premenstrual syndrome (PMS).

Irregular periods or periods that are heavier or lighter than usual.

Some people might also experience:

 

Racing heart.

Headaches.

Joint and muscle aches and pains.

Changes in libido (sex drive).

Difficulty concentrating or memory lapses (often temporary).

Weight gain.

Hair loss or thinning.

What are nonhormonal therapies for menopause?

Though hormone therapy is a very effective method for relieving menopause symptoms, it’s not the perfect treatment for everyone. Nonhormonal treatments include changes to your diet and lifestyle. These treatments are often good options for people who have other medical conditions or have recently been treated for breast cancer. The main nonhormonal treatments that your provider may recommend include:

 

Changing your diet.

Avoiding triggers to hot flashes.

Exercising.

Joining support groups.

Prescription medications.

Diet

 

Sometimes changing your diet can help relieve menopause symptoms. Limiting the amount of caffeine you consume every day and cutting back on spicy foods can make your hot flashes less severe. You can also add foods that contain plant estrogen into your diet. Plant estrogen (isoflavones) isn’t a replacement for the estrogen your body makes before menopause. Foods to try include:

 

Soybeans.

Chickpeas.

Lentils.

Flaxseed.

Grains.

Beans.

Fruits.

Vegetables.

 

Avoiding triggers to hot flashes

Certain things in your daily life could be triggers for hot flashes. To help relieve your symptoms, try and identify these triggers and work around them. This could include keeping your bedroom cool at night, wearing layers of clothing or quitting smoking. Weight loss can also help with hot flashes.

 

Exercising

Working out can be difficult if you’re dealing with hot flashes, but exercising can help relieve several other symptoms of menopause. Exercise can help you sleep through the night and is recommended if you have insomnia. Calm, tranquil types of exercise like yoga can also help with your mood and relieve any fears or anxiety you may be feeling.

 

Joining support groups

Talking to other people who are also going through menopause can be a great relief for many. Joining a support group can not only give you an outlet for the many emotions running through your head, but also help you answer questions you may not even know you have.

Prescription medications

Prescription medications such as estrogen therapy (estrogen in a cream, gel or pill), birth control pills and antidepressants (SSRIs and SNRIs) can help manage symptoms of menopause like mood swings and hot flashes. Prescription vaginal creams can help relieve vaginal dryness. A seizure medication called gabapentin has been shown to relieve hot flashes. Speak withyour healthcare provider to see if nonhormonal medications could work formanaging your symptoms

Skin Problems in Monsoon | Dr Ashwani Kansal

 

Skin Problems in Monsoon

Common skin problems in monsoon

1. Acne or pimples or blackheads

Excessive sweating due the moisture in the atmosphere and overzealous scrubbing and cleaning of the skin can lead to acne, pimples and breakouts. The sweat and moisture make the skin a breeding ground for acne-causing bacteria. Ask your dermatologist for a good salicylic acid-based cleanser suitable to your skin type.

 

2. Eczema

Also known as Khaaj, this condition causes dry, red and blistered skin that itches constantly. This is caused because of the weakened skin barrier. The sure shot way to fight it is to keep the skin moisturised with a lightweight formula and consult your doctor if you have too sensitive skin.

 

3. Athlete’s foot

This is a common monsoon fungal infection causing blisters, thick yellow patches on the feet and toenails. Cracks from in the feet and cause a lot of itch. It can even worsen and lead to bleeding. The easy way to prevent this is to keep the feet dry and use an anti-fungal foot powder.

 

4. Hyperpigmentation

Many of us start believing that monsoon season does not need sunscreen. This is the biggest mistake to make. You need sunscreen in every season and not wearing it can cause pigmentation on the skin.

 

5. Folliculitis

This is very common during the rainy season as the hair follicles become clogged and inflamed leading to tiny bumps on the surface of the skin. When ignored they can become pus-filled blisters. Keeping the skin pore clean is an easy way to avoid this condition.

 

How to get rid of these common skin problems in monsoon?

Just keep following these tips that may help you.

 

 

1. Damp scalp and skin are breeding grounds of fungi and bacteria and the main cause of skin problems. So, try to keep them dry.

2. The same goes for feet too. Avoid wet feet. Don’t walk around with wet shoes or socks as it can lead to infections.

3. Wash your face twice or thrice a day using a soap-free cleanser.

4. Use a toner after washing the face.

5. Use a good gel-based moisturizer which contains ingredients like cucumber, aloe vera, and other natural ingredients.

6. Stay hydrated by drinking water at regular intervals. The skin that is hydrated from the inside will glow from the outside.

7. Keep the makeup minimal and remove it before going to bed. Use powder-based makeup products to prevent skin pore clogging.

8. Avoid bathing or washing with hot water as it will strip the skin of the natural essential oils.

9. Avoid wearing artificial jewellery that can irritate the skin.