PHYSICAL FITNESS IS THE FIRST REQUISITE OF HAPPINESS. PHYSICAL FITNESS IS THE FIRST REQUISITE OF HAPPINESS. PHYSICAL FITNESS IS THE FIRST REQUISITE OF HAPPINESS.

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Activity and rest are two vital aspects of life.

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Action is the foundational key to all success.

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The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses on the body.

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The human body has been designed to resist an infinite number of changes and attacks brought about by its environment. The secret of good health lies in successful adjustment to changing stresses on the body.

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Five ways to increase your testosterone naturally

Testosterone is a hormone that has a large number of functions in the body, such as increasing bone mineral density, developing the proper sexual function, or increasing muscle tissue.

The problem is that today many of the bad habits that we have been adopting have caused the testosterone levels of many men (and also, those of many women) to drop, leading to metabolic problems. Although the ideal would be for a professional to assess your personal case, you may consider putting these five guidelines into practice if your intention is to increase your testosterone levels.

Try to reduce your stress

Stress is one of our greatest enemies if we want to keep our testosterone levels high, since undergoing stress increases our cortisol, and with this decreases testosterone.

In addition, cortisol can increase our visceral fat (which can compromise the function of many organs) among other negative effects. Coping with stress can be a good way to get your hormones back in order.

Pay attention to zinc and vitamin D

Athletes with low levels of zinc and vitamin D have been seen on many occasions to increase their testosterone levels by supplementing with these two micronutrients.

In any case, keep in mind that if you are not deficient in zinc or vitamin D, it is most likely that you will not benefit from consuming foods or supplements rich in them.

Get enough sleep and sleep well

Getting a good night’s sleep is just as important as your own diet and training, and in fact, it is not only important that you get enough sleep, it is also important that you do it well.

It is convenient that you sleep at least seven hours a day, in addition to that it can be very positive that you eliminate all sources of light a few hours before going to sleep and that you keep your room at a temperature between 15 and 20 degrees.

Beware of caloric deficits

If you intend to lose fat it is essential that you are creating a caloric deficit in your diet , but if this deficit is too long or too aggressive, the negative effects on your health will be many and very marked.

In fact, in this situation it is normal for our body to compromise reproductive function, thus reducing testosterone levels.

A caloric deficit of 20 or even up to 25% (of our maintenance calories) at most in cases of very marked overweight or even obesity is enough to promote this fat loss.

Train at high intensity

High-intensity exercise, and strength training, in particular, is one of the best things we can do if we want to increase our testosterone.

In fact, in obese men, evidence suggests that increased physical activity is even better for raising testosterone than a diet focused on weight loss.

In particular, multi-joint exercises such as the bench press, chin-up, squat, or deadlift can also be positive when it comes to testosterone levels, but remember to also get enough rest to compensate for the high intensity.

You may also like to read: Buffalo hump: how to remove it and exercises

Buffalo hump: how to remove it and exercises

Have you got a kind of bump in the neck area and you don’t know what it can be? This physical condition is called cervical kyphosis, although it is also commonly known as a buffalo hump. This problem is a curvature that occurs in the spine caused by an accumulation of fat in the back of the neck.

The hump on the neck is not a serious disease. Still, it can cause both discomfort and discomfort when performing certain movements and a physical complex due to its appearance, which is why we must find a way to correct this problem. Although cosmetic surgeries are to eliminate localized fat in this area, we can also opt for a series of exercises to reduce the hump more economically and naturally. Keep reading this article to explain more about the buffalo hump: how to eliminate it and exercises.

What is the buffalo hump and what are its causes

As we have already anticipated, the buffalo hump, also called the widow’s hump or crook is a physical condition that is characterized by producing a curvature in the back due to an accumulation of fat in the back of the neck, which is why it receives the dorsocervical fat medical name. This condition can be confused with other diseases in which this type of curvature also occurs along the spine. It is the case of kyphoscoliosis. However, this hump is caused by other conditions such as osteoporosis, characterized by making the bones increasingly fragile until they end up fracturing.

How can we identify buffalo hump or dorsocervical fat?

The causes are decisive to detect if this hump is caused by an accumulation of fat in the neck. Therefore, below we will give you the main reasons that cause this physical condition:

Use of some medicines and treatments for HIV: one of its side effects is lipodystrophy, the accumulation of fat in certain parts of the body.

Hypercortisolism: it is a disorder that occurs when there are very high levels of the hormone cortisol.

Obesity: Obesity is a disease that significantly increases the risk of this condition appears.

Long-term use of certain glucocorticoid medications such as cortisone.

Genetic disorders: This factor can increase the likelihood of cervical kyphosis. If someone in your family has buffalo hump, you probably have it too.

Bad posture: an incorrect position can cause this hump in the neck.

How to remove buffalo hump: medical treatment

Can the hump be corrected in adults? Many people question this since the widow’s hump is not easy to correct and takes patience and effort.

Here are some tips and recommendations on how to remove a buffalo hump:

Physiotherapy sessions: if you suspect that the hump may come from poor posture in your case, it is best to go to a physiotherapist. This professional will recommend the best methods and sessions necessary to improve the back’s posture and thus correct, little by little, the widow’s hump.

Change of medication: as we said initially, many treatments have buffalo hump as a side effect. If you suspect that this is your case, consult your doctor about a possible change in medication or decrease the dose. Under no circumstances should you stop treatment without consulting a health professional beforehand, as this could seriously harm you.

Modify your diet: If your buffalo hump is due to an obesity problem or a poor diet, you should change your lifestyle and eating habits and reduce the calories in your meals. A loss of weight can be very beneficial in this case and could make the buckled neck disappear. In this case, it is best to put yourself in the hands of endocrinologists and nutritionists so that they can offer you a specific diet plan for your case.

Liposuction: Many people who cannot get rid of the hump with the above tips decide to undergo liposuction. This intervention consists of suctioning the fat from the area with a small cannula that is inserted into the lump through tiny incisions previously made. The result and improvement after the surgical procedure can be noticed immediately, but you must not forget that it is an operation, so the recovery can be a bit painful. If you bet on this solution, the safest thing is that the doctor in charge of operating will provide you with anti-inflammatories and/or analgesics so that the pain is not so annoying. You can return to normal life as soon as possible.

Exercises to remove buffalo hump

Although the widow’s hump can be eliminated with liposuction that removes all the fat located in the back of the neck, it is normal that some people cannot afford this treatment or do not want to undergo it since it is still cosmetic surgery. However, suppose you wonder how to eliminate buffalo hump without having to resort to liposuction. In that case, we will tell you that there is an alternative that consists of a series of physical exercises that will help you, little by little, to correct this physical condition. Read on and try the following exercises for the buffalo hump:

Exercise 1: chest lifts

First of all, you will have to lie on the floor on your back without any pillow or anything underneath.

Next, put your arms on the floor at a 45-degree angle and your palms up.

Try stretching your spine and then pressing your back against the floor.

Once you’re in this position, lift just your chest and squeeze your shoulder blades.

Keep your chest elevated for 10 seconds, then return to the starting position.

Perform 2 sets of 10 reps.

Exercise 2: pectoral stretch

In an open door, place your arms on each side.

When you are in this position, slowly stretch your chest until you are lower than the original position.

As you lower your chest, it is important to keep your shoulders flat and your head above your body.

Then return to the starting position slowly.

Perform 2 sets of 10 reps.

Exercise 3: arm raises

Stick your head, shoulders, pelvis, and heels against a wall.

Next, lift your arms by sliding them down the wall until they are at shoulder height. Then go back to the original posture.

You mustn’t tilt your head or lift your shoulders to avoid injury while doing the lifts.

Perform 2 sets of 10 reps.

Exercise 4: walk every day

Suppose the main cause of your hump is obesity. In that case, you must incorporate aerobic exercises such as walking into your daily routine, as these will help you both to lose weight and reduce localized fat in the neck. To achieve your goal, it is recommended that you walk at a medium pace and do it for at least half an hour every day.

If apart from the buffalo hump, you feel discomfort and often in various parts of the back, take a look at this article on Exercises for dorsal back pain: they will help you relieve tension and stretch the muscles.

What oil is better for frying food?

Although it is not the healthiest option when cooking food, there are people who are simply passionate about fried foods, since they have a crunchy texture and a somewhat different flavor, as well as having a characteristic golden appearance.

Sustainable food: what it is and how to achieve it

With industrialization, technological advances, globalization, and the capitalist market model, agricultural activity has taken a relevant turn, leaving behind more artisanal practices and promoting large-scale productive approaches. Such transformations characterize the growing tendencies of resource overexploitation that have pushed to the limit, never better said, the capacities of our planet. Taking into account the finiteness of natural resources and upward population growth trends. It is necessary to look for alternatives that lead us to sustainable life models in order to guarantee food for present and future generations.

Psychological benefits of playing sports

There are many of us who today have opted for a somewhat healthier lifestyle and we despise the much appreciated sedentary lifestyle of practicing sports. People choose very different sports options, from running, cycling, calisthenics or even going to the gym, these have become the most common sport options to practice for those who, leading a somewhat sedentary work life, have chosen to practice something of a sport.

Intermittent fasting, the diet that works

While the term diet in general, awakens a feeling that mixes laziness with illusion, fasting sounds to us, directly to something dangerous and very hard to carry out. Perhaps this is the reason why many start diets almost daily and few know in depth what it is about. intermittent fasting.

Ideas to follow the nutritional diet

The nutritional diet, as we explained in a recent topic in which we delved into it, is a concept created by Dr. Joel Furhman, father of this eating plan that is very similar to our Mediterranean diet.

Ideas to cleanse the liver naturally

Today we are going to propose ideas to purify the liver naturally, thus reducing the risk of liver disease, raising the levels of antioxidant enzymes, and offering protection against harmful toxins. The liver is one of the most important organs of the human body and we need to purify it from time to time, taking into account that it has multiple functions such as purifying the blood, eliminating toxins, manufacturing bile, facilitating the absorption of certain nutrients. To keep it in good condition it is essential to maintain an adequate diet, limiting the intake of alcohol and certain medications. We will analyze it in more detail below.

How to avoid having swollen legs

Fluid retention, poor circulation, or high temperatures make us suffer from swollen legs. It is a very unpleasant and even painful sensation that affects us in our daily lives. The swelling of areas such as the legs, and even the feet and ankles, is called peripheral edema and is basically the increase in volume caused by the accumulation of water in muscles and tissues. It usually occurs after a long time of sitting or standing.

Do frozen foods retain all their properties?

For some years it is normal to live with a lot of stress and anxiety. For example, it is common to do things quickly and in a rush, hardly having time to enjoy a good meal or simply spend a pleasant time cooking.

Discover the benefits of coconut oil

Coconut oil is one of the most beneficial oils that we can find today. Coconut oil is one of the oils that has increased its popularity the most in recent years, due to the benefits it can bring us, and that we will explain below. This oil is extracted by pressing the pulp of the coconut, after having extracted the internal flesh of the fruit, obtaining an oily substance that is called coconut oil.

10 benefits of celery for the body

The celery is one of the vegetables that bring more benefits to the metabolism of the human body. In fact, historically it has been considered a very medicinal agricultural product. So much so that since Charlemagne’s time it has been used as infusions.

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