Five ways to relieve stress

Five Ways to Relieve Stress and Start Living Again

Experiencing stress is a normal part of life, and it can be triggered differently in different people. Stress can stem from daily issues, such as negative emotions towards family and friends, taking on too much responsibility or even as simple as losing your car keys. But it could also come from heavy life impacts such as divorce, death of a loved one or chronic illness or injury.

The physical tension and emotional strain of stress can lead to high blood pressure, migraines, back pain and heart disease. But just as physical tension can increase psychological tension, physical relaxation can help with mental relaxation. Here are five stress-relieving techniques that will help your body respond less to stress triggers and approach situations in a more proactive and peaceful manner.

1. Exercise on a Consistent Basis 

Exercise is a form of meditation. It releases the “feel good” neurotransmitters in your body called endorphins and brings your attention to your body’s movement and physical activity and away from the day’s annoyances. As you exercise regularly, your mind will learn to focus on breathing, perseverance and taking on a single task at a time. This can carry over to other aspects of your life and give you an overall calmer and clearer mindset.

2. Step Outside When You Can 

When was the last time you set your phone down and took a step outside? Taking yourself out of the environment that causes feelings of sadness, anxiety and helplessness can help reduce tension. Spend time outdoors and take in the sight, sound, feeling and smell of nature, which has proven to relieve stressful emotions such as fear and anger while lowering blood pressure and stabilizing your heart rate. Take your lunch break or half an hour out of your day to connect with the outdoors.

3. Don’t Take on More Than You Can Handle 

Sometimes the simplest yet hardest advice to take for destressing is to avoid the stress in the first place. Worry less about taking on the challenges of over-scheduling yourself and focus more on balancing what’s currently on your plate. Oftentimes, we unknowingly create our own stress by overpromising things we can’t deliver. Learn to say no and face your current projects at hand before accepting new ones.

4. Fuel Your Body Naturally and Get a Good Night’s Sleep

Something that’s often overlooked is proper nutrition and a good night’s sleep. With a healthy diet and 6 to 8 hours of sleep each night, your body will build the energy it takes to recover from past stress while learning to take on new situations. Avoid caffeine and stimulants that steer away from proper sleep and focus on foods that bring natural energy throughout the day.

5. Remember to Reward Yourself

Many people continuously find themselves chasing the light at the end of the tunnel when under stress. Overcoming a stressful time should never go unnoticed. Do something nice for yourself after accomplishing a personal goal or a major project. Maybe it’s something as small as treating yourself to a nice meal or as big as planning a mini getaway to reward yourself with relaxation time. Celebrating your accomplishments can give you motivation through the next stressful situation you face.

Small Changes Lead to Big Rewards

Juggling work, family and other commitments can distract you from the importance of self-care. Small steps to improve your mental and physical health can drastically change your outlook on the stresses in your life. Change your mentality and better your well-being with these simple tips and improve your quality of life for the long run.

Ways to Restore Your Hair

The Road to Hair Restoration Starts Here

3 Proven and Effective Ways to Get Your Hair Back

It’s common to experience hair loss with age, but it doesn’t have to be a life sentence. There are hair restoration systems and treatments proven to help. Hair restoration innovations have grown like never before, plus vitamins and a personalized hair regimen can fight hair loss and start rebuilding damaged follicles. So, if you’re looking to get your hair back, you have options. Here are three ways to start your hair restoration journey today.

Try a Hair Restoration System 

Looking for a lasting option for hair and scalp rejuvenation? At Rebuilding Life, we use the Halo Elite Laser Hair Restoration System to restart the growth of your natural hair. With a painless session lasting only 20 minutes, this low-level laser is a safe FDA-approved procedure to stimulate hair growth on the scalp.

Unlike other hair growth systems, there are no harmful chemicals, lotions or creams, and little to no side effects. The treatment increases blood flow and activates waste-removing agents to restore the hair follicles and encourage hair regrowth. Men and women can experience an increase in blood circulation that nurtures the hair follicles to decrease hair loss and improve overall hair health, quality and thickness.

Up Your Biotin Levels 

There are several options for getting thicker and healthier hair. But for a more natural choice, biotin is one of the most common remedies for battling hair loss.

If you aren’t familiar with biotin, it’s a vitamin from the B-complex. Keratin, a main protein found in hair, skin and nails, is strengthened by biotin.

Luckily, biotin is found in many different forms, so upping your intake is simple with a few lifestyle changes, like taking supplements or eating certain food including:

  • Liver
  • Egg yolk
  • Nuts and seeds
  • Salmon
  • Dairy
  • Avocado
  • Whole grain bread
  • Raspberries
  • Sweet potatoes

If liver or egg yolk aren’t your cup of tea, many hair products are biotin infused. Look for biotin oils, shampoos, conditioners, leave-in conditioners, styling gels and nourishing creams when you’re shopping for haircare products. Incorporating these simple changes into your everyday routine can drastically change your hair’s health.

Fight DHT Levels 

By increasing your biotin intake, you simultaneously help to decrease your body’s Dihydrotestosterone or DHT levels. Unbalanced DHT levels can cause issues with hair growth and are a leading cause of male baldness. DHT is also the hormone responsible for male characteristics like a deep voice, muscle growth, and body and facial hair.

Though DHT is a normal androgen hormone, it can have a negative impact on the hair follicles if it isn’t managed correctly. DHT can cause the follicles to shrink and become dormant. This causes hair to thin out and even stop growth all together.

Similar to biotin, there are many ways to fight DHT such as eating specific foods, taking supplements and using certain hair products regularly. You can also manage DHT levels through medications prescribed by a doctor.

If you prefer to handle DHT naturally, herbs, oils, fruits and vegetables can help decrease it, including:

  • Pumpkin seed oil
  • Rosemary
  • Black currant seed oil
  • Green tea
  • Saw palmetto
  • Tomatoes
  • Carrots
  • Mangoes
  • Watermelon

Hair loss is manageable. Explore your options and choose which would best fit your lifestyle. Whatever you choose, work it into your daily routine for the best results and talk to a physician before beginning the process.

Natural Remedies for Low Testosterone

A Guide to Natural Remedies for Low Testosterone

How to Raise Your Testosterone Naturally

Today’s health and wellness scene is all about the natural solution. For a lot of men, low testosterone is something that occurs naturally as they age—so why not solve it naturally? The body’s testosterone levels begin to steadily decline after age 30, which is no time to be experiencing the side effects of low T.

For the health nuts out there or for the men just looking for easy ways to keep their health in check, here are two simple and easy natural remedies for low T:

You Are What You Eat

Yes, we know: it’s almost impossible to avoid sugar nowadays. From seemingly healthy granola to staples as basic as sandwich bread, sugar sneaks its way into too many of our foods. Unfortunately, that’s bad news for low testosterone sufferers because excess sugar in the body can cut testosterone levels by up to 25%.

That may seem like a scary statistic, but there’s a silver lining here. If you’re eating excess sugar, cutting down on sugar consumption can give you a huge natural testosterone boost.

On your next grocery trip, take a look at the ingredients of what you’re putting in your cart. Check out things you’d never think would give you a sugar rush. Even products marketed as health foods (especially grab-and-go snacks and breakfast items) can be packed with hidden sugars. If one of the top ingredients is sugar (or one of its aliases, like corn syrup, dextrose, sucrose, dextrin and more), it’s probably not good for you and your testosterone levels.

Go Ahead, Sleep In

Yes, you read that right! Hitting the snooze button a few more times on a Sunday morning can help more than just your tired eyes. According to the National Heart, Lung, and Blood Institute, sleep-deprived men’s testosterone levels look like the levels of men 10-15 years older than them. Skipping an hour of sleep per night could add up to a decade or two of testosterone imbalance.

Start taking your sleep seriously. Set a time to head to bed every night and turn off any pesky phones or bright televisions in your sleeping space. It’ll make getting to sleep and staying asleep easier.

If you’re facing low testosterone levels, there are plenty of natural remedies to help get your mojo back and your testosterone back to normal. Though it might sound too good to be true, monitoring your diet and sleep schedule can make a huge difference in your testosterone levels and most importantly how you feel.

Start taking your sleep seriously. Set a time to head to bed every night and turn off any pesky phones or bright televisions in your sleeping space. It’ll make getting to sleep and staying asleep easier.

If you’re facing low testosterone levels, there are plenty of natural remedies to help get your mojo back and your testosterone back to normal. Though it might sound too good to be true, monitoring your diet and sleep schedule can make a huge difference in your testosterone levels and most importantly how you feel.

Mineral Supplements

Mineral Deficiency and Its Impact on Male Hormone Levels

Magnesium and Zinc Can Help Male Hormone Imbalances

Your body is quite the particular machine: give it what it needs, and it’ll work tirelessly for you. But miss the mark on your nutritional intake, and it will make certain that you feel it in a thousand different ways. A diet that doesn’t meet your recommended daily allowances (RDA)—the average mineral intake that satisfies the needs of 97% of healthy adults—can wreak havoc on male hormone levels.

Millions of American men don’t meet their RDA of certain crucial minerals to maintain male hormone balance. And they may not even know that the problems they’re facing can be fixed with monitored hormone therapy and simple mineral supplements.

Missing Magnesium?

Strong bones, steady heartbeats and regular blood pressure are just a few of the functions that magnesium aids in our bodies. Studies have also shown than sufficient magnesium levels are linked to healthy total testosterone levels, regardless of body mass index or activity level. So, are you taking enough?

Chances are, the answer is no. Many American adults don’t meet their RDA of magnesium, due to the prevalence of processed foods and lack of whole foods in our diets. If you’re one of the millions of Americans under-consuming magnesium (and feeling the effects), simply adding a supplement has been shown to increase total free testosterone in the body. Plus, adding more leafy greens, nuts and magnesium-rich grains into your diet can help regulate your testosterone levels.

Fortify with Zinc

The bad news: like magnesium, many of us aren’t meeting our RDA of zinc. The good news: consuming sufficient magnesium makes it easier to absorb this all-important mineral. It’s no wonder that zinc and magnesium make up a lot of testosterone-boosting supplements, seeing how well they work hand in hand. When paired together, they promote the conversion of free cholesterol to testosterone in the body. Alone, zinc is still a great mineral for preventing chronic disease, boosting your immune system, and increasing overall testosterone levels.

And just like magnesium, zinc is easy to implement into your diet. Zinc supplements are hugely helpful in regulating hormones for men already deficient in the mineral, so finding a zinc supplement or a multivitamin with sufficient amounts of it will do wonders. Have your zinc and eat it, too with foods like red meats, beans and dairy products.

On the other hand, vegetarians and men above 60 should take special care when evaluating their diet for zinc, as some doctors recommend these demographics consume as much as 50% more than the RDA.

Though the average American’s diet may overlook crucial micronutrients like these, it’s important that healthy men take the initiative to recognize their mineral deficiencies and act accordingly. Consuming enough magnesium, zinc and other essential minerals can fend off male hormonal imbalance and keep the body working just as it should.

 

Living With Androgen Insensitivity Syndrome

Androgen Insensitivity Syndrome and Men’s Health

Living a Healthy Life with Androgen Insensitivity Syndrome

If you or someone you know suffers from a genetic or hormonal issue, then you also know just how hard it can be to try and live even a remotely normal, healthy lifestyle. Although some conditions are more difficult to treat and manage than others, there are still viable options available.

Androgen insensitivity syndrome (AIS) is a condition that affects between 2 to 5 men for every 100,000 in the world, so we wanted to shed some light on this issue and some things you can do to help manage the symptoms.

The Science Behind Androgen Insensitivity Syndrome

AIS is a condition that affects human sexual development during fetus development and puberty. Most people with this condition are considered genetically male, possessing one X and one Y chromosome in each cell.

What AIS then does is prohibit the body from responding regularly to specific male sex hormones (androgens) causing some patients to exhibit female external characteristics, or even signs of male and female sexual development.

Essentially, there are two major types of the syndrome:

Complete AIS – the body is unable to use androgens at all causing those affected to exhibit female external sex characteristics. As they do not have a uterus, that person can’t menstruate or bear children. Usually, people born with complete AIS are raised as females and assume a female gender identity.

Partial/Mild AIS – the partial form of the syndrome causes those affected to have genitalia that looks typically male, both male and female sex characteristics or genitalia that looks typically female. Those with mild AIS usually exhibit male sex characteristics but are typically infertile and can experience breast enlargement during puberty.

With a better understand of how AIS works, we can now examine some of the long-term effects and options on how to manage this condition.

Long-Term Health and Wellness Implications

Living with a set of sex characteristics that may not reflect your internal mindset can be frustrating and cause its fair share of mental and emotional roadblocks as you get older, which can then manifest themselves physically, if left unchecked.
For those with complete AIS, the testes usually remain undescended during most of puberty, which can become cancerous later on in life; so, getting regular checkups from your physician or specialist can help keep you safe and healthy.

Infertility is another major complication that can stem from AIS, if left untreated. In most cases, though, a visit to a specialist can help you map out any possible treatment options.

Diagnosis and Management Options

Whether your diagnosis is partial, mild or complete, androgen insensitivity syndrome can be managed with proper gene-based therapies and regular hormonal treatments, so you can experience a higher quality of life and begin to feel more comfortable in the skin you’re in. To learn more about how Rebuilding Life can help you with this, or a host of other hormone-related issues, visit our contact page or call 407-878-7889.