Fats also known as lipids, are a vital macronutrients that play many important factors in our body.
They are composed of fatty acids, which are long chains of carbon atoms with hydrogen atoms attached to it
They can be either solid or liquid at room temperature depending upon their chemical structure.its caloric value is 9kcal which means 1g of fat contains 9kcal).
Fats are generally classified into 2 types
(1) saturated fats
(2) unsaturated fats
(1) Saturated fats
Saturated fat is a type of fat which is solid at room temperature in which fatty acid consists of all single bonds
Saturated fats are responsible for increasing bad cholesterol in our body if it contains in high amount in foods then chances are it will increase the risk of heart diseases & cancer in future
All kinds of fried & fast foods contains saturated fat like which are deep fried in hydrogenated oils and sausages, it can raise LDL levels
(2) unsaturated fats
It is a type of fat or fatty acid which consists of at least double bond within fatty acid chain. A fatty acid which contains one double bond with hydrogen atoms is called monounsaturated fats & A fatty acid which contains more than one double bond with hydrogen atoms then it is called as polyunsaturated fats.
It is basically liquid in room temperature & a healthy which this type of fat is responsible for raising good & healthy cholestrol level in our body which reduces bad cholesterol in our fat it helps to reduce obesity, strengthen our immune system
Foods which contai unsaturated fats include avocado, nuts , olive oils & vegetable oils such as canola. Meat products contain both saturated and unsaturated fats
In conclusion fats is necessary & essential in our diet that’s why you should increase the amount of fats in our daily diet, fats plays vital role in brain functioning , secretion of good hormones ,it reduces bad hormones & increase the amount of good hormone in our body , improves our concentration,sharpens our memory & increases our libido.
For men with sleep deprivation , a respiratory problem that interupts sleep , there may be another factor in the sexual slump, A study published in the journal of clinical endocrinology & metabolism in 2002 suggests that many men with sleep deprivation also have low testosterone levels. In the study , nearly half of the men who suffered from severe sleep deprivation also behaving abnormally & low levels of testosterone during night.
Sleep specialist say that sleep-deprivation in men & women report lower libidos & less interest in sex , depleted energy, sleepiness & increase tension may be largely to blame.
(2) Lack of sleep is depressing
One time , lack of sleep & sleep deprivation can contribute to the symptoms of depression.
The most common sleep disorders , strongest link to depression. In 2007 study of 10’000 people, those were having sleep deprivation they were five times as likely to develop depression as those without. In fact , sleep deprivation is often one of the first symptoms of depression.
Sleep deprivation & depression feed on each other. Sleep loss often aggregates the symptoms of depression & depression can make it more difficult to fall asleep. On the beneficiary side treating sleep problems can help depression & it’s symptoms or vice versa.
Causes of sleep deprivation
Sleep deprivation can be caused by a wide range of factors here are some of the most common causes:
(1) Mental health disorders:
Mental health conditions such as depression , anxiety & post traumatic stress disorder(PTSD) can interfere with sleep & cause sleep deprivation.
(2) Environmental factors:
External factors such as noise , light , temperature or an uncomfortable bed or pillow can all contribute to sleep deprivation.
(3) Work related factors:
People who work night shifts, rotating shifts, or irregular hours often experience sleep deprivation due to disruptions in their natural sleepwake cycles.
It’s important to note that some individuals may experience sleep deprivation as a result of a combination of these factors. In many cases , making lifestyle changes or seeking medical treatment can help alleviate symptoms of sleep deprivation.
Some home treatment.
Sleep deprivation can have serious consequences on both physical & mental health. Here are some solutions that can help improve sleep
(1) Stick to a consistent sleep schedule:
Try to go to bed & wake up at some time every day ,including weekends. This will help regulate your body’s internal clock & promote better sleep.
(2) Create a relaxing sleep environment:
Make sure your bedroom is quiet, dark & coal. Consider using ear plugs or a white noise machine to block out any external noise
(3) Avoid stimulants:
Avoid caffeine, nicotine & alchohol, especially in the afternoon & evening. These substance can interfere with your ability to fall asleep & stay asleep.
(4) establish a bed time routine:
Develoaping a relaxing bedtime routine that you can follow every night. This might include taking a warm bath, reading a book , or practicing relaxation techniques like mediation or deep breathing.
(5) Avoid electronics before bed:
The blue emitted by electronic devices like smartphones tablets & computer can disrupt your sleep. Try to avoid using these devices for at least on hour before bedtime
Remember , getting enough sleep quality sleep is essential for your health & well being. Don’t hesitate to seek help if you are struggling with sleep deprivation.
The key to healthy lifestyle sugar is staple in many of our diets & has become an integral part of our daily lives. It is found almost everything we eat, from candies and deserts to processed foods & drinks. However too much sugar can be determinal to our health & well-being. Here’s how you can avoid sugar & live a healthier life.
Sugar is highly addictive & harmfull substance that is prevalent in our diets today, sugar is everywhere & it’s taking a toll on our health.
In this article , we will discuss why it’s important to stop consuming sugar and some tips to help you
Why stop consuming sugar ?
Sugar is a simple carbohydrate that provides our bodies a quick energy.however, consuming too much sugar can lead to a number of health problems , including obesity, type 2 diabetes , heart diseases & tooth decay.
In addition, sugar has been linked to a range of other health issues, including depression, anxiety, & an increased risk of certain cancers.
Morever , sugar is highly addictive , making it diffcult for many people to stop consuming it. Over time ,our bodies can become dependent on sugar & we can start to crave it more. This can lead to vicious cycle of sugar craving’s overeating & weight gain.
Limit processed foods:
Processed foods are often high in sugar & should be avoided. Instead , focus on eating whole foods such as fruit , vegetables & lean proteins.:
Read food labels:
Before you buy a product, check the label to see how much sugar it contains. Many packaged foods contain hidden sugar’s, so be sure to look for alternative products with lower sugar content.start by reading food labels & being mindfull of the sugar content in the foods you eat.look for products with low sugar content & avoid those that contain added sugars.
Limit sugary drinks:
Soft drinks, sport’s drinks & fruit juices are major sources of added sugar. Instead,opt for water, unsweetened tea, or coffee with a splash of milk.
Cook your own food:
Making your own food from scratch allows you to control the amount of sugar you consume. Try to prepare simple meals with whole unprocessed foods & limits the amount of sugar you add to your cooking & baking.
If you have a sweet tooth , it’s okay to indulge once in a while. Just be sure to do so in moderation. Try to limit the amount of sugar you consume in a day, & choose healthier options when you can
How sugar can affect on male testosterone levels ?
Artifical sweetners, such as aspartame, sucralose & saccharin , have been linked to a decreasing testosterone levels in some studies. However the exact mechanisms by which artifical sweetners affect testosterone levels is not yet fully understood.
One theory is that artifical sweetners disrupt the endocrine system, which is responsible for producing hormones likes testosterone. When the endocrine system it can lead to decreased hormone production , including testosterone levels.
In addition some artifical sweetners have been shown to increase insulin levels , which can also effect testosterone levels. Insulin is a hormone that regulates blood sugar levels , & when insulinn levels are elevated, it can lead to decreased testosterone production.
It’s important to note that not all studies have found a link between artifical sweetners & decreased testosterone levels & more research is needed to fully understand the relationship between the two.
In general it’s best to limit or avoid the consumption of artifical sweetners and to choose natural , whole foods whenever possible. If you are concerned about your testosterone levels. It’s good idea to speak with a healthcare professionals who can help you determine the best course of action.
There have been several studies that have been explored the relationship between artifical sweetners & testosterone levels. Some of the most notable studies include:-
(1) A study published in the journal “endocrine” in 2014 found that consumption of aspartame, comonly used artifical sweetner , was associated with decreased testosterone levels in rats.
(2) A study published in the journal of toxicology & environment health “in 2010 found that consumption of aspartame was associated with decreased testosterone levels in male mics.
(3) A study published in the “journal of the international society of sports nutrition” in 2014 found that consumption of sucralose another common artifical sweetner, was associated with decreased testosterone levels in healthy men.
It’s important to note that while these studies suggest a link between artifical sweetners & decreased testosterone levels , further research is needed to fully understand the relationship.additonally not all studies have found a significant effect , so more research is need to determine the overall impact of artifical sweetners on testosterone levels.
In conclusion,reducing your sugar intake can be a simple & effective way to improve your health & well being. By being mindfull of the amount of sugar you consume & making smart choices, you can take a big step towards a healthier lifestyle morever stopping the sugar is essential for maintaining the healthy lifestyle & avoiding a range of health problems. By following these tips & seeking support when needed, you can break your sugar addiction & live a healthier lifestyle.