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Hi guys, I hope you're safe at home with your family!

Due to the COVID-19 outbreak, citizens around the world are faced with the reality of carrying on everyday routines within their home, including telecommuting and schooling. Staying home is essential for “flattening the curve” and preventing the spread and potential exposure of COVID-19, but the change in routine is leaving many in unfamiliar territory – especially when it comes to leading a healthy lifestyle.

Here are 5 tips for staying healthy during home quarantine:

1. Keep a clean home environment.
If you must venture out to the grocery store or pharmacy, be mindful that contact with other individuals increases your risk of being exposed to COVID-19 and spreading bacteria. Reduce your risk of spreading germs in the home by:
- Immediately washing your hands with soap for 20 seconds or longer upon each return home
- Cleaning and disinfecting high-touch surfaces daily, including door knobs, light switches, remotes, toilets and sinks

2. Keep your workouts going virtually.
With many states mandating closures of public facilities, including gyms, those who have committed to a fitness routine are finding themselves in a bind. Fortunately, there are plenty of exercises that can be done at home with little or no equipment, such as:
- Watching a yoga video on YouTube
- Performing bodyweight exercises, such as push-ups, pull-ups, wall squats and sit-ups
- Utilizing apps that offer flexible livestreamed or rerecorded programs for people at every fitness level

3. Try to stick to a meal schedule.
If you have stocked up the kitchen in preparation of being quarantined, you or your family member may be finding it difficult to follow a regimented meal plan and feel inclined to reach into the cabinets for extra snacks throughout the day. Meal preparation and designated meal times will help to:
- Regulate consumption and prevent overindulgence
- Ensure a well-balanced diet
Avoid the temptation of ordering take-out foods that can be highly processed or packed with more saturated or trans fats

4. Take care of your mental health.
While it’s important to stay abreast of the latest information regarding COVID-19, it’s easy to become wrapped up in the information about the pandemic, increasing stress and anxiety levels. Stress-reducing strategies include:
- Giving yourself breaks from the news and social media
- Getting plenty of sleep
- Practicing meditation
- Engaging in video chat with friends and family

5. Stay hydrated.
Adequate water and fluid intake helps to keep your body strong and have the ability to fight off viruses and infection, but inevitable home distractions may get in the way of ensuring you’re drinking enough water. Follow hydration techniques such as:
- Tracking fluid intake through various apps that are available
- Drinking a glass of water before every meal
- Adding natural flavor to water through fruit infusion
- Utilizing a large reusable water bottle
- Replacing other drinks like soda or coffee with water or seltzer

Next Steps & Resources:
- Learn what to do if you or a family member experience symptoms related to COVID-19.
- Receive trusted information from the CDC.

Stay home, stay safe & God bless!

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Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts.


During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age.


In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else. Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks.


Interestingly, it also plays an important role in female health and sexual well-being. The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.


Here are 8 evidence-based ways to increase testosterone levels naturally ;-


1. Exercise and Lift Weights


Exercise is one of the most effective ways to prevent many lifestyle-related diseases. Interestingly, it can also boost your testosterone. A large review study found that people who exercised regularly had higher testosterone levels. In the elderly, exercise increases testosterone levels, fitness and reaction time.


New research in obese men suggests that increased physical activity was even more beneficial than a weight loss diet for increasing testosterone levels. Resistance training, such as weight lifting, is the best type of exercise to boost testosterone in both the short- and long-term.


High-intensity interval training (HIIT) can also be very effective, although all types of exercise should work to some extent. Taking caffeine and creatine monohydrate as supplements may further boost your levels when combined with a training program.


BOTTOM LINE:
All forms of exercise may increase your testosterone levels. Weight lifting and high-intensity interval training are the most effective.


2. Eat Protein, Fat and Carbs


What you eat has a major impact on testosterone as well as other hormone levels. Therefore, you must pay attention to your long-term calorie intake and diet strategy.


Constant dieting or overeating may disrupt your testosterone levels. Eating enough protein can help maintain healthy levels and aid in fat loss, which is also associated with your testosterone. Carb intake also plays a role, with research showing carbs can help optimize testosterone levels during resistance training.


However, research demonstrates that sufficient healthy fats are also beneficial for testosterone and health (25Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source).


A diet based mainly on whole foods is best, with a healthy balance of fat, protein and carbs. This can optimize both hormone levels and long-term health.


BOTTOM LINE:
Don’t overeat and don’t restrict calories too much for too long. Try to eat balanced amounts of carbs, fat and protein.


3. Minimize Stress and Cortisol Levels


Research is always highlighting the dangers of long-term stress, which can elevate levels of the hormone cortisol. Unnatural elevations in cortisol can quickly reduce testosterone. These hormones work in a seesaw-like manner: as one goes up, the other comes down. Stress and high cortisol can also increase food intake, weight gain and the storage of harmful body fat around your organs. In turn, these changes may negatively impact your testosterone levels.


For both optimal health and hormone levels, you should try to reduce repetitive stressful situations in your life. Focus on a diet based on whole foods, regular exercise, good sleep, laughter and a balanced lifestyle, all of which can reduce stress and improve your health and testosterone levels.


BOTTOM LINE:
High levels of stress are bad for your long-term health and can reduce your testosterone levels.


4. Get Some Sun or Take a Vitamin D Supplement


Vitamin D is quickly becoming one of the world’s most popular vitamins. Research has shown that it has various health benefits, and may also work as a natural testosterone booster. Despite its importance, nearly half of the US population is deficient in vitamin D, and an even higher percentage has sub-optimal levels. A 12-month study found that supplementing with around 3,000 IU of vitamin D3 per day increased testosterone levels by around 25% (54Trusted Source).


In the elderly, vitamin D and calcium also optimized testosterone levels, which led to a reduced risk of falling. To boost testosterone and reap the other benefits of vitamin D, try to get regular exposure to sunlight or take around 3,000 IU of a vitamin D3 supplement daily. If you'd like to try supplements, Amazon has a good selection available.


BOTTOM LINE:
Vitamin D3 supplements may boost testosterone levels, especially in the elderly and people who have low blood levels of vitamin D.


5. Take Vitamin and Mineral Supplements


Although the benefits of multivitamins are hotly debated, specific vitamins and minerals may be beneficial. In one study, zinc and vitamin B supplements increased sperm quality by 74%. Zinc also boosts testosterone in athletes and those who are deficient in zinc. Other studies also suggest vitamins A, C and E can play a role in your sex hormone and testosterone levels, although more research is needed. Out of all the vitamins and minerals available, the research on testosterone shows vitamin D and zinc supplements may be best.


BOTTOM LINE:
Vitamin D and zinc have the strongest evidence as testosterone boosters. Other micronutrients may also have benefits, but require further research.


6. Get Plenty of Restful, High-Quality Sleep


Getting good sleep is just as important for your health as diet and exercise. It may also have major effects on your testosterone levels. The ideal amount of sleep varies from person to person, but one study found that sleeping only 5 hours per night was linked to a 15% reduction in testosterone levels.


One long-term study observed that those who slept only four hours per night had borderline deficient levels. Other long-term studies support this. One study calculated that for every additional hour of sleep you get, testosterone levels rise 15% higher, on average. Although some people seem to do fine with less sleep, research suggests around 7–10 hours of sleep per night is best for long-term health and your testosterone.


BOTTOM LINE:
Make sure you get plenty of high-quality sleep to maintain healthy testosterone levels and optimize your long-term health.


7. Take Some of These Natural Testosterone Boosters


Only a few natural testosterone boosters are supported by scientific studies. The herb with the most research behind it is called ashwagandha. One study tested the effects of this herb on infertile men and found a 17% increase in testosterone levels and a 167% increase in sperm count.


In healthy men, ashwagandha increased levels by 15%. Another study found it lowered cortisol by around 25%, which may also aid testosterone. Ginger extract may also boost your levels. It is a delicious herb that also provides various other health benefits. Most of the research on ginger has been done in animals. However, one study in infertile humans found that ginger can boost testosterone levels by 17% and increase levels of other key sex hormones.


Other popular herbs that are supported by some studies in both animals and humans include horny goat weed, Mucuna pruriens, shilajit and tongkat ali. Yet it’s important to note that most of the positive research has been conducted in mice or infertile humans with low testosterone levels. If you have healthy testosterone function and normal levels, it is unclear whether you will benefit much from these supplements.


BOTTOM LINE:
Several herbal supplements are a natural way to boost testosterone for those with infertility or low levels.


8. Follow a Healthy Lifestyle and Avoid Estrogen-like Compounds


There are several other factors that may affect your hormone levels. A healthy sex life plays an important role in regulating your sex hormone and testosterone levels. High exposure to estrogen-like chemicals may also affect your levels, so try to minimize daily exposure to BPA, parabens and other chemicals found in some types of plastic.


It’s probably no surprise that excess alcohol or drug use, whether it’s medical or recreational, can also decrease testosterone levels. In contrast, laughter, happiness and success may help boost your health and testosterone levels — so make sure they’re a part of your daily life.


BOTTOM LINE:
Reducing exposure to estrogen-like chemicals, alcohol and drugs can positively affect your testosterone levels and health.


Why Do Testosterone Levels Matter?


From the age of 25–30, a man’s testosterone levels naturally start to decline. This is a problem because strong research shows a link between low testosterone and obesity, increased disease risk and premature death. Healthy testosterone levels are also important for women, along with other key hormones such as estrogen and progesterone. Therefore, everyone should take the necessary lifestyle steps to optimize testosterone levels. You will improve your health and body at the same time.


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Hi there, I hope you're safe at home with your loved ones,


For many people with urinary incontinence, the following self-help tips and lifestyle changes are enough to relieve symptoms.
Here are 10 tips to help you stop urine leaks naturally ;


1. Do daily pelvic floor exercises
Pelvic floor exercises can be effective at reducing leaks, but it's important to do them properly. Find out how to do pelvic floor exercises.
You may have to do pelvic floor exercises for 3 months before you see any benefits.


2. Stop smoking
If you smoke, you put yourself at risk of incontinence, because coughing puts strain on your pelvic floor muscles.


3. Do the right exercises
High-impact exercise and sit-ups put pressure on your pelvic floor muscles and can increase leaks.
To strengthen your pelvic floor to relieve symptoms, replace high-impact exercise, such as jogging and aerobics, with strengthening exercise, such as pilates.
Pilates strengthens your core muscles, which is beneficial for stress incontinence.


4. Avoid lifting
Lifting puts strain on your pelvic floor muscles, so avoid it whenever you can.
When you do need to lift something, such as picking up children or shopping bags, tighten your pelvic floor muscles before and during the lift.


5. Lose excess weight
Being overweight can weaken your pelvic floor muscles and cause incontinence because of the pressure of fatty tissue on your bladder.
Your symptoms may improve, and could go away completely, if you lose any excess weight.
Use the healthy weight calculator to check you're a healthy weight for your height.


6. Treat constipation promptly
Straining to poo weakens your pelvic floor muscles and makes urinary incontinence worse. Never ignore the urge to poo. If you have constipation, it may help to change your diet and lifestyle. Eating more fibre and exercising more can help. It may also help if you change the way you sit and use your muscles to empty your bowels. A specialist physiotherapist can advise you on this.


7. Cut down on caffeine
Caffeine irritates the bladder and can make incontinence worse. Coffee has the biggest effect, so stop drinking it or switch to decaffeinated coffee.
Fizzy drinks, tea, green tea, energy drinks and hot chocolate also contain caffeine, so cut down on these too and replace them with water and herbal or fruit teas.


8. Cut down on alcohol
Alcohol is a diuretic, which makes you urinate more often. Cutting down may help incontinence symptoms.


9. Drink plenty of water
Drink 6 to 8 glasses of fluid a day (but no more) unless your doctor advises you otherwise. Many people with urinary incontinence avoid drinking fluids, as they feel it causes more problems. However, limiting your fluid intake makes incontinence worse, because it reduces your bladder's capacity. Not drinking enough fluid can also cause constipation or make it worse.


10. Eat the right foods
Avoid spicy and acidic foods, such as curries and citrus fruits, as they can irritate the bladder and make leaks and other incontinence symptoms worse.


I hope these tips will help treat & stop your bladder leakage permanently. Stay at home, stay safe & God bless!


Best regards,


Matt
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