How to Perform First Aid CPR – Learning how to perform CPR is a valuable skill that everyone should know. You never know when you might be called upon to use it to save someone’s life. This article will teach you the steps for performing CPR so that you can be prepared in the event of an emergency.

What is CPR?

CPR, or cardiopulmonary resuscitation, is a life-saving technique that can be used when someone has stopped breathing or their heart has stopped beating. CPR can be performed on adults, children, and infants. When performed correctly, CPR can help keep oxygenated blood flowing to the brain and other vital organs.

CPR consists of chest compressions and rescue breaths. The chest compressions are used to simulate the pumping action of the heart and help circulate oxygenated blood throughout the body. The rescue breaths provide oxygen to the lungs.

CPR can be performed in two ways: with the help of an automated external defibrillator (AED) or without an AED. If an AED is available, it should be used as soon as possible. If an AED is not available, CPR should be performed without one.

When performing CPR without an AED, chest compressions should be given at a rate of 100-120 per minute. For adults, the compression-to-breath ratio is 30:2. This means that for every 30 chest compressions, 2 rescue breaths should be given.

What are the steps for performing CPR correctly?

1. To begin, ensure that the scene is safe for both you and the victim. If not, call for help or send someone to call for help while you attend to the victim.
2. Next, check for signs of life. If the victim is unresponsive and not breathing normally, begin CPR by first delivering 30 chest compressions followed by two rescue breaths.
3. For chest compressions, place the heel of your hand on the breastbone in the center of the victim’s chest and press down firmly. Interlace your fingers and place your other hand on top of your interlaced fingers. Use your body weight to help you perform the compressions.
4. For Rescue breaths, tilt the victim’s head back and lift the chin to open the airway. Pinch the nose shut and seal your mouth over the victim’s mouth to make a complete seal. Deliver each breath slowly and watch for the chest to rise as you do so.
5. After two Rescue breaths, continue with another cycle of 30 chest compressions followed by two rescue breaths until help arrives or until the victim begins to breathe on their own.

When should you perform CPR?

CPR, or cardiopulmonary resuscitation, is a life-saving technique used when someone’s heart stops beating. While CPR can be performed in many different situations, there are certain circumstances when it is particularly important to perform CPR.

If someone has suffered a cardiac arrest, performing CPR immediately can be the difference between life and death. Cardiac arrest occurs when the heart suddenly stops beating, and it can happen to anyone at any time. When someone goes into cardiac arrest, their blood stops circulating and they will quickly lose consciousness. If CPR is not performed within minutes, they will die.

CPR can also be used if someone is choking. Choking occurs when an object becomes lodged in the throat and blocks the airway. If the person cannot breathe, they will quickly lose consciousness and will eventually die if CPR is not performed.

In general, CPR should be performed whenever someone is not breathing and does not have a pulse. By performing CPR, you can keep the person alive until medical help arrives.

Who can perform CPR?

CPR can be performed by anyone who is trained in the procedure. However, it is recommended that only those who are certified in CPR should perform the procedure on someone who is not breathing.

First aid CPR is a lifesaving technique that everyone should know. By following the steps outlined above, you can help someone in need and potentially save a life. Remember to always call 911 first, and then start CPR if the person is unresponsive and not breathing normally. With proper training and practice, you can be confident in your ability to perform CPR correctly and make a difference in an emergency situation.

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7 Ways To Increase Your Lifespan – Life expectancy has risen globally in the recent past, and the number of older people has increased. Some people consider this longevity a negative phenomenon because old age is linked to chronic diseases, dementia, cognitive impairment, social deprivation, and a decline in functionality. However, longevity does not necessarily translate to ill health.

Evidence indicates that more people are growing old while maintaining relatively good health. The old now remain active both physically and mentally, and have good social interactions. Baby boomers are now growing old, and they are looking for secrets for aging gracefully while maintaining good health.

In this regard, many questions about the factors that influence longevity have been asked. Some of the factors that have been found to have the greatest effect on health and aging include hormones, lifestyle, diet, antioxidants, the environment, exercise, leisure activities, and social contacts among others. Read on because this article focuses on scientifically proven factors that influence health and longevity.

1. A Healthy Diet

One basic secret of maintaining good health in old age is a healthy diet. Most people often overlook this principle, and fail to eat a diet of nutritious foods. On the contrary, most people eat processed foods.

It is important to note that processed and junk foods contain sugars, grains and useless calories that makes insulin levels to go up. High insulin levels not only exacerbate the aging process, but also increase the chances of developing chronic diseases and obesity.

Maintaining good health into old age also means avoiding genetically engineered foods. Genetically engineered foods are less nutritious compared to organic foods, and they have many health risks. On the same note, most processed foods available in the market today contain genetically modified ingredients.

The side effects of genetically modified foods are not well known because of the little research that has been done.
The best diet that ensures optimal health and longevity is that based on whole foods such as organic vegetables, grass-fed meat, nuts, and raw dairy that come from healthy local sources.

In addition to the aforementioned foods, consuming a good portion of raw foods and fermented foods ensures good health. Making these simple dietary changes is a crucial first step towards a long healthy life. Another dietary approach of ensuring longevity and good health is calorie restriction. This approach is still in

This approach is still in its experimental stages, but preliminary results indicate that it is promising. For example, an article published on The Economist website document a story of a 45-year-old executive who is on a calorie-restricted diet as a way of ensuring longevity and health.

The executive consumes 1,900 calories per day, which is 600 less than the recommended. For breakfast, he takes a large salad, yogurt and a muffin with the right nutrients. The meal contains 100 calories, but it provides the executive with 10 percent of the essential nutrients he needs.

For lunch, the executive takes legume-based stews and a muffin. However, the dinner he takes varies. The executive has been restricting his diet for 15 years. Studies have shown that in some animals, calorie restriction lowers the chances of developing cancer and cardiovascular diseases. In addition, calorie restriction prevents the degeneration of nerves and lengthens life.

The results were observed among rats in the laboratory. However, the researchers thinks that what works for rats may work for humans. It is estimated that calorie restriction has the potential of adding an individual 15 years, disease free life. No clinical trials have been conducted to confirm the findings. Nevertheless, people experimenting with calorie restriction say that their blood pressure has dropped significantly since they implemented the approach.

2. Exercise

Physical activity is another critical factor that prevents early death because studies have shown that people who live sedentary lives have a short life.

Some studies have found that reducing the amount of time an individual remains sedentary to an average of three hours per day is likely to increase the life expectancy of that individual by two years. Moreover, reducing the amount of time one spends watching TV to less than one hour per day could increase life expectancy by l year.

It is noteworthy that in the modern age, it is difficult to avoid sitting down for long periods because most jobs are done using computers. However, it is possible to make up for the time one spends sitting by getting enough exercise daily. In addition, one can take one-hour breaks from sitting at the desk when at work.

Science has proven that exercise has certain anti-aging effects. For instance, a study published in the American Journal of Physiology found that exercise triggers a process called mitochondria bio genesis that declines with aging.

This implies that frequent exercise can significantly reverse the reduction in functionality declines with aging. This implies that frequent exercise can significantly reverse the reduction in functionality that comes with age.

3. Hormones

Hormones play a significant role in influencing the rate at which people age. The manner in which hormones control aging is complex. Hormones work in harmony to advance longevity based on biological plans. On the other hand, hormones may act erroneously and trigger the onset of diseases linked to old age.

Hormones influence the rate of aging, and studies are being done to test the efficacy of replacement therapy in reversing the degenerative changes that come with age. For example, many gynecologists support the idea of treating the symptoms of menopause using estrogen and progesterone.

Furthermore, studies are underway to investigate the uses of adrenaline, testosterone, melatonin, and growth hormones in reversing the decline in functionality that is associated with old age. Nevertheless, sex hormones that are programmed to decline with age have remained the main targets in studies meant to investigate the role of hormones in aging.

Women undergo a distinctive menopause with clear signs. On the contrary, the “andropuase” associated with men have no distinct signs.

In women, replacement therapy with progesterone and estrogen is widely accepted in preventing osteoporosis and heart disease. Current studies have shown that treatment with progesterone improves the cardiovascular benefits estrogen bestows. Some of the benefits include increased secretion of HDL the good cholesterol.

Some studies have even found that estrogen has a direct antioxidant effect. The benefits of estrogen include relieving complaints associated with menopause, improved libido, and enhanced mood and memory, and even slowing down the progression of Alzheimers.

Most women do not need treatment with estrogen in old age, but the value of the companion hormone progesterone cannot be underestimated.

Natural progesterone as opposed to artificial drugs like Provera is known to help in metabolizing fat and preventing blood clots. It also eliminates carbohydrate craving that is seen in older women. Carbohydrate craving can cause obesity and cardiovascular diseases. Moreover, progesterone can alleviate symptoms of menopause such as hot flashes.

Hence, using natural progesterone is one of the ways of ensuring good health and longevity for women. Natural progesterone come in the form of oral capsules or ointment that can be applied on the skin.

Testosterone is another hormone that is known to slow down the aging process and maintain youthful appearance.
Studies have shown that low testosterone levels can cause the accumulation of fat in the abdomen, increasing an individual’s risk of suffering from cardiovascular diseases.

In Denmark, cardiologists encourage patient with diabetes, circulatory problems and heart disease to be enrolled in testosterone replacement therapy. Testosterone helps protect the heart by activating the elimination of cholesterol, preventing blood clots, enhancing the pumping mechanism of the heart, and enabling energy production in tissues that do not receive optimum blood.

Physicians in Denmark have treated angina and gangrene using testosterone. Testosterone also reverses other negative effects of aging such as the loss of skeletal muscles, insomnia, fatigue, and depression.

Moreover, testosterone protects from autoimmune conditions such as lupus, rheumatoid arthritis that are highly prevalent in women. Testosterone also plays a major role in preventing osteoporosis.

Having optimum testosterone levels as one ages is another sure way of growing old while healthy. Exercise naturally boosts testosterone levels, but in cases where testosterone levels have declined significantly, therapy by qualified physicians may be needed.

4. Genetics

The knowledge of genetics is important in determining the aging process because the manner individuals age is predicted by their genes. People who understand their genetic code find it easier to prevent disease and predict the type of illnesses they are likely to develop based on their family history. Therefore, in order to age gracefully in good health, one should know his/her family history and take note of the genetic diseases that are common in his/her lineage.

For instance, an individual with a family background that has a high prevalence of cancer should undergo regular screening to watch for any unlikely changes. For example, the American actor Angelina Jolie made an extreme decision by undergoing a double mastectomy because her mother died from breast cancer.

The importance of understanding the genetic makeup is that once an individual knows the genetic problems he/she is likely to have because of his/her lineage, the individual can take measures to prevent the disease.

5. Lifestyle

A healthy lifestyle demands that everything should be done in moderation. People who are interested in cultivating good health should avoid exaggerating tendencies. This means that one should be aware of his/her actions and the effects they have on his/her health.

This does not mean that people cannot overindulged in certain activities occasionally. The key points to note is that consuming certain types of food in excesses is not advisable. The correct thing to do is to integrate a wide variety of foods in the diet, and they should be consumed in moderation. Alcoholic drinks should also be consumed in moderation.

Living a life with a purpose is another sure way of ensuring good health in old age. Living with goals and missions trains the mind to want to live longer in order to accomplish the dreams. For example, it has been observed that people who engage in purposeful activities such as starting and running organizations tend to live longer.

6. Leisure Activities and Social Contacts

Socializing with others is one of the key factors that determine health and longevity in humans. Keeping the company of others is highly encouraged because it improves the mood, which is important for long life.

Being in good company rewires neurons and alters brain chemistry resulting in a positive attitude. People who keep good company may notice that the things that used to bother them no longer matters.

John Robinson in his book titled “Healthy at 100” states that the most significant indicator of good health and longevity is quality personal relationships. Robbins adds that chronic loneliness is the number one risk for premature death.

The author also gives examples of cultures that are known to live the longest and the quality of their relationship. For instance, the author gives the example of the Abkhasia living in Southern Russia along the Caucasus Mountains.

In the Abkhasia culture, wealth is not measured in terms of the assets an individual possesses. The number of quality relationship an individual maintain with the community, extended family, and at home indicates wealth.

The presence of supportive people shields us from the stress we undergo when we feel wealth. The presence of supportive people shields us from the stress we undergo when we feel overwhelmed, unsupported and isolated.

Stress makes the body to release hormones such as cortisol, which have a negative effect on one’s mood. On the contrary, social support does away with the negative effects of stress hormones. Love triggers a series of physiological events in the body.

For instance, hormones and peptides are released when we feel love, and they include dopamine, oxytocin, endorphins, nitric oxide, and vasopressin.

These hormones lower anxiety, causes one to relax and create a positive state of mind. Having a good psycho-social support plays a significant role in aging lust like eating well, avoiding smoking, and exercising. The time people spend with their spouses, children, grandchildren and close friends send life signals to the cells.

7. Personality Factors

Studies have shown that certain personality traits may play an important role in aging. One such study focused on the children of centenarians. The study found that the children of people who have lived for more than 100 years are also more likely to live longer, and they were extroverted and less neurotic compared to other groups. This equipped the children of centenarians to handle stress better compared to other people.

How To Always Be Happy In Life – People often associate longevity with boredom, loneliness, and weariness of having been on earth for so long. On the contrary, the truth is that with good health, long life is something to look forward to.

So, forget about the growth hormone injections and let’s focus on real things that work. Find out how body, mind and soul work in sync to determine how long you live. The following is an insight into the relationship between health and longevity.

1. MENTAL HEALTH

What is the relationship between mental health and longevity? It all starts in the brain. A healthy mind supports a healthy body and a healthy soul.

How Often Do You Exercise Your Brain?

As you grow older, the brain ages too and constantly undergoes a treacherous time trying to cope with neurological effects of aging. Some of the effects include memory loss and susceptibility to other mental illnesses like dementia. Researchers have found out that there are some brain exercises that could help you maintain a healthy brain and as a result even extend your longevity.

These exercises include listening to music, doing calculations in your head, learning a foreign language, learning a new game/sport and challenging your smell and taste senses. What Stress is Doing to You Every time you allow stress to negatively affect the way you live, you are actually allowing it to reduce your life expectancy.

Stress also interferes with the normal level of cortisol, a hormone that is responsible for regulating blood sugar level as well as sustenance or memory. Continued periods of stress therefore open the door to lower immunity, memory loss, and the possibility of suffering life threatening conditions like stroke.

If not taken care of, stress often graduates to depression which is even more difficult to manage. Even so, psychologists say that it is normal to experience stress from time to time. It is one of the ways we learn important lessons in life.

Education and Awareness:

A recent study shows that better educated persons and those who are more aware of situations are usually healthier. The study also reported that more educated people are less likely to suffer from chronic illnesses. More educated and informed people are likely to have more advantages like health insurance and enough income for better diets.

The more educated population in society is also less likely to engage in unhealthy practices like smoking. As such, the study concluded that educated people are more likely to live longer than other individuals. Since the brain is the part of you that learns, it is good to feed it with important and meaningful information, ask your doctor about the foods that aid in better comprehension for an easier learning experience.

What Should You Do?

If you want to live longer, you definitely have to take care of your mental health. It begins with getting enough rest, avoiding stress and constantly engaging your brain. Let your brain come alive again. As you grow older, it’s not only your muscles that wear out your brain is also subject to wearing out and it needs regular maintenance and repair.

Learn to protect your brain by feeding it with the right stuff. Adopt a reading plan that will help you to gain more information about better health practices.

2. PHYSICAL HEALTH

Your body is the only visible part of you, and it needs a lot of maintenance. Learn to give the body what it needs, not what it wants.

Staying Active Through All Stages:

Are you wishing you could always maintain a youthful appearance? Well, stop wishing and start working towards it Experts say that people who maintain an active lifestyle from their youth to middle age often have a higher chance of living past the life expectancy.

If exercise hasn’t been your thing, don’t just run to the gym because you read this, begin by adopting a more active lifestyle every day. Walk more, drive less, start stretching for more flexibility, consult your doctor about the best cardiovascular exercises to start and stick to the routine.

What Part Does Sex Play?

This is just the perfect reason why you should have more sex. Research shows that sexually satisfied couples are happier in life and tend to live longer. But don’t for a moment think that more sex is independently responsible for more longevity.

Healthy sex has to be safe and free of other issues like STIs and psychological pressure. As you advance in years, understand that it is normal to experience issues ranging from erectile dysfunction for men and menopause for women. Still, it is possible to be sexually active and satisfied even in such circumstances.

Diet, Exercise and Your Heart:

Almost 85% of all old people die of heart related illnesses. Physicians say that the number one way of ensuring you have a healthy heart even after 65 years is maintaining a healthy diet and exercising regularly. If you and your heart are to be friends, reduce your sugar, fat and alcohol intake, put the cigarette away for good and start an exercise routine.

If you are not entirely a vegan, try as much as possible to eat white meat in place of red meat. A recent study found that red meat is not good for the heart as it is a source of blood cholesterol. A healthy heart is also dependent on healthy body weight. A balanced diet is the best source of cholesterol.

A healthy heart is also dependent on healthy body weight. A balanced diet is the best source of immunity. Apart from keeping you from contracting illnesses, a good diet keeps away lifestyle diseases like hypertension, diabetes type 2, kidney disease, and atherosclerosis.

What Should You Do?

The only way to have perfect physical health is to exercise regularly and to stick to a healthy diet. Staying hydrated is also very important. If you think you cannot keep track of daily hydration requirements, make a habit of eating fruits and veggies.

Avoid drinking too much soft drinks, alcohol and caffeine. You can find non caffeinated teas that are good for your health. On the sex part, learn how to satisfy each other without necessarily having sex. Also keep your doctor close and ask how you can help each other to detect prostate and breast cancer early.

EMOTIONAL HEALTH:

According to Plato, your soul is comprised of reason, spirit and appetite. It is the most important part of you. It is actually who you really are tame your soul by adopting and keeping habits that work towards better health.

The Power of Positivity:

Your success in attaining longevity depends very much on positive attitude and the happiness that comes with it. The ability to stay positive in the midst of such issues as midlife crisis, age discrimination and deteriorating health is important if longevity is your target. Positivity comes from feeling good about yourself and the environment around you Pursue your goals to achieve personal satisfaction and surround yourself with the right people.

Success in Relationships:

Too many heartbreaks are not good for your health. From friendships, to marriage and all other relationships in between, the success rate of important relationships actually affect longevity. Experts say that maintaining new and old friendships helps people avoid loneliness and stress.

People with happier marriages and fewer divorces are also likely to live longer. This is, however, not to mean that single men or women can’t be happy. As long as one can make meaningful friendships as they grow older, he/she will have people to offer moral and emotional support needed in the journey of life.

Spirituality and Longevity:

Research reveals that people who have a profound spiritual life are less apprehensive about getting old. Faith has a direct bearing on happiness and contentment in life. People who believe in GOD live longer than their counterparts who don’t. The Bible actually records GOD fearing people who lived for hundreds of years.

On the other hand, psychologists have recorded positive behavioral change in patients who got introduced to a counterparts who don’t. The Bible actually records GOD fearing people who lived for hundreds of years. On the other hand, psychologists have recorded positive behavioral change in patients who got introduced to a more spiritual life during therapy.

Believing in GOD often goes hand in hand with a life free of risky behavior like drug and substance use, and promiscuity which in turn translates to healthier longer life. And if you didn’t know there are parts of the world where health is complemented by faith. I actually once walked into a hospital and saw a wall hanging with the words, ‘We treat, but GOD heals’.

What Should You Do?

Make friends and reach out to people. Social connections have been proven to help older people deal with issues such as ageism. This in turn helps them add some years to their expectancy. Always maintain a positive attitude of yourself, others and the environment.

You can do this by getting yourself into more activities that involve more people than just you. Look towards the future with optimism and try to find a spiritual bearing in life. Meditate on GOD and avoid the guilt of past failures. Forgive yourself and lighten your heart by forgiving others too. Being in peace with GOD and with all other people adds up to more mental freedom and less worry about the future.

PREPARING FOR LONGEVITY

Psychological Preparedness:

This comes in the form of anticipation of long life, the attitude adopted, and capacity to handle the inevitable change that comes with ageing. Psychological preparedness for ageing begins from knowing and accepting everything that comes with advancing age.

Self-realization is at the center of being psychologically tuned for the long life ahead. This means that even as you explore everything that life has to offer, you dedicate more of your time to fulfill your own potential. Being happy with yourself is often the beginning of the journey to long life.

Financial Freedom:

If you are looking forward to and getting ready to live a long life, you should be financially ready for the unproductive years after retirement. Being financially independent in old age will help you to focus on other things that bring about happiness and contentment.

It will rid you of constant worry and possible depression. The key to financial freedom is preparing for a happy retirement. Have a sound retirement plan that has more to it than just savings and holiday plans.

Take stock of the friends with whom you’ll spend time with, the new hobbies you might take up, and the path you will take from here to your last days. Psychologists say that it is normal to feel a little bit lost or confused about how to get ready for retirement.

So, it is okay if you think you need a little help in finding out what will work for you. Financial advice is not something to assume if you’re looking to make some good and informed decisions about stability in retirement.

Getting Ready To Cope With Grief:

The bitter pill that every one of us has to swallow at some point in life is the death of a loved one.
Bereavement causes psychological torture to people and could have serious mental implications to older
individuals.

Whether you’re young, in your mid 40’s or cruising through 60’s, you should understand that at one point in life, you might wake up to the sad news of the death of someone you know. It is very difficult to be ready for such a thing, and that’s why experts recommend that you try as much as possible to have around you, a network of people who care.

They will help you get through the pain and grief. If taken well,  grief ends with acceptance and eventually you will be able to move on in life. It is really true that old is gold. There should be nothing as fulfilling as being 90 years old and having a satisfied look back at life.

However, this is only possible if you will begin making the right choices today.  Unfortunately, some people ignore such calls to action only to regret it in future. These are the same people who make younger people think that growing old is not cool.

Make a difference for yourself by living a healthier life. Take care of your mind, your body, and your soul. Give yourself the best, and kick out every other thing that doesn’t add onto a healthier you Cheers! To a long happy life full of goodness and health!!

How To Boost Your Fertility Naturally At Home – The textbook definition of infertility is the inability to conceive after a year of unprotected intercourse! Approximately, 10-15 percent of couples have fertility problems. There are two types of infertility; primary and secondary.

The former means the inability to conceive at all, while the latter means inability to conceive after having children previously. Male factors account for infertility about a third of the time, similar to female factors. In the remaining cases, the cause is either a combination of both female and male factors or unknown.

Understandably, the inability to conceive can be very frustrating and stressful, but there are a number of supplements and treatment options available. Of these supplements and treatments, the best one will depend on the cause of infertility.

However, after about two years of trying to get pregnant, 95 percent of these couples conceive successfully without needing treatment. That said, before making the first step towards supplements and treatments, make the appropriate lifestyle changes. These changes should not be taken as a substitute, but as a complement, to fertility treatments.

Symptoms of Infertility:

The most obvious sign of infertility for both sexes is the inability to conceive after a year of unprotected sex, and too long or too short a menstrual cycle in females. Some other uncommon signs and symptoms may be caused by inherited disorders, dilated testicle veins, hormonal imbalance or blockage of sperm.

These signs include:

– Sexual dysfunction

– Lump, swelling, or pain in the testicles.

– Abnormal breast growth.

– Inability to smell.

– Low sperm count

– Recurrent respiratory infections

– Decreased body and facial hair

Causes of Infertility:

Fertility is multi-factorial. This means that there is an endless number of confounding factors that can be the cause of fertility problems. For this reason, the success and effectiveness of treatments and supplements vary so much.

Apart from age, female fertility problems are commonly caused by ovulation problems, cervical problems or damage to the uterus or fallopian tubes. Male fertility problems are mostly caused by low sperm count and erectile dysfunction. As mentioned, the best treatment is dependent on the cause of infertility. The best supplements and treatments for these common causes are discussed below.

Male fertility How to increase sperm count Low sperm count is the leading cause of male infertility. It is associated with factors such as vitamin and zinc deficiency.

That said, making some changes to your diet will be a step in the right direction. Apart from changes in diet, lifestyle changes have proven to increase both the volume and the thickness. All these and other, ways to increase sperm count are discussed below.

1. Fenugreek Supplement:

Fenugreek is a popular medicinal and culinary herb. Studies done to show the use of this supplement to improve libido, sexual performance, and sperm volume have shown promise.

In one study, 60 men took 600mg of Testofen daily for six weeks. Testofen is a supplement extracted from fenugreek seeds. After the duration, they had improved sexual performance, libido, and most importantly, sperm count.

2. Vitamin C:

Reactive Oxygen Species are always being produced by the body. They are kept in check by antioxidants such as Vitamin C. If they exceed safe levels, they lead to a condition known as Oxidative stress. Extremely high levels of reactive oxygen species and oxidative stress have been linked to infertility in men.

Taking enough vitamin C supplements will not only increase sperm count, but also sperm quality. In a particular study, infertile men took 1000mg of Vitamin C supplements twice a day for two months. The result was increased sperm count by more than a hundred percent, and sperm motility by 92 percent.

3. D-Aspartic Acid Supplements:

D-aspartic acid (D-AA) is an amino acid that is sold as a dietary supplement. D-AA is mostly found in testicles and sperm and semen cells. In infertile men, D-AA levels were significantly lower than in fertile men.

According to a study, taking 2.66 grams of this supplement will increase testosterone levels by 30-60 percent and motility and sperm count by 60-100 percent. Although D-AA supplements improve fertility and testosterone levels in infertile men, they don’t do the same to those with normal or high testosterone levels. At high doses, they even tend to lower the levels.

4. Vitamin D:

Vitamin D also assists in boosting testosterone levels and ultimately, sperm count. Men who have low testosterone levels are more likely to be vitamin 0 deficient. Ina certain study, 65 men with vitamin D deficiency and low testosterone levels took 3000 IU of vitamin 03 daily for a whole year increased their testosterone levels by about 25 percent.

5. Exercise regularly:

Being physically active has a number of health benefits, increased testosterone levels and better semen quality being among them. Too much exercise, however, may have the opposite effect, and lower testosterone levels. You can minimize the risk of this happening by taking enough zinc and vitamin C.

6. Relax:

Stress has adverse effects on your sperm count, fertility, and overall sexual satisfaction. These effects are caused by a hormone known as cortisol. Prolonged high levels of stress raise the levels of cortisol in the body.

This, in turn, lowers the level of testosterone and sperm count. The best way to deal with stress is through relaxation techniques. A walk, meditation, spending time with close friends and exercising.

7. Take enough Zinc:

Zinc is one of the cornerstones when it comes to male fertility. This essential mineral can be found in meat, eggs, fish, shellfish and other animal foods. The lower the levels of zinc in the body, the lower the testosterone levels and the lower the sperm quality and count.

This increases the chances of infertility. There are a number of zinc supplements that one can take to keep everything in check. Additionally, taking zinc supplements water down the decrease in testosterone levels caused by intense exercise.

8. Eat Maca Root:

Studies, which have been confirmed by reviews, show that a daily intake of 1 5-3 grams of dried mace root improves libido and sexual performance alongside sperm volume and motility. In healthy and fertile men, this dosage doesn’t have any effect on the levels of testosterone and other reproductive hormones.

Other ways to increase sperm count

– Lead a healthy lifestyle.

– Lose excess weight.

– Reduce alcohol intake.

– Avoid taking too much soy.

– Eat a lot of walnuts.

– Get enough sleep.

Erectile dysfunction

Erectile dysfunction is the inability to achieve and/or maintain an erection sufficient for male sexual performance. It is mostly age-dependent and affects close to 30 million American men. The most common and functional treatments for erectile dysfunction is Viagra and similar supplements.

Erections happen when the penis is filled with blood. Erectile dysfunction occurs when blood flows out of the penis at the same rate it is flowing in. Viagra and related drugs keep the arteries open for the erection to develop properly. Taking the drugs orally has a 75-85 percent success rate.

In some cases, however, the rate may be lower especially in old men, and those with conditions that increase chances of erectile dysfunction such as heart disease, obesity, hypertension, nerve damage, multiple sclerosis, neuropathy and sleep apnea. Nevertheless, a higher dose can do the trick.

There are a couple of ways you can go about erectile dysfunction; using natural remedies, making lifestyle changes, and using supplements.

1. Natural remedies to erectile dysfunction

One of the oldest methods is vacuum constriction. This method requires the use of a cylinder. The penis is placed inside it and the air is pumped out to create a vacuum. The vacuum draws blood into the penis and a band is fitted at the base of the penis to help maintain the erection.

The other way you can go about it naturally is injecting prostaglandins. With a simple injection of the drug in the penis about 15 minutes before sex, your penile muscles will be relaxed and the arteries dilated. The result is an erection that lasts 30 to 60 minutes. You can find these drugs in gel and suppository form, but they won’t be as effective.

2. Lifestyle changes

Erections are closely related to blood flow. As such, any lifestyle measure for improved cardiovascular health helps with erectile function.

The most important is exercise which, in addition to improving vascular function and boosting nitric oxide, strengthens pelvic floor muscles, another key factor in achieving and maintaining erections.

Leafy greens and nitrate-rich vegetables increase the synthesis of nitric oxide. Studies have shown that berries, red wine, dark chocolate and green tea reduce the risk of erectile dysfunction.

The leading cause of erectile dysfunctions for men under 40 — you guessed that right it is smoking. Quitting goes a long way in preventing erectile dysfunction.

Supplements for erectile dysfunction

– Amino Acids

Amino acids such as L-citrulline and L-arginine increase nitric oxide synthesis, the erection trigger. These acids can be found in high amounts in herbs such as maca, ginkgo, ginseng, horny goat weed, Yohimbe, and Tribulus.

– Pycnogenol

This is a French maritime pine extract. Controlled clinical trials have shown how effective it is In one study, 50 men with sexual dysfunction took a combination of L-arginine, L-citrulline, roburins (from French oak) and pycnogenol. A month later, their erectile function was normal.

Female Fertility Supplements to get Pregnant:

The supplements listed below, when taken with a healthy diet and proper lifestyle changes, are effective not only for a healthy pregnancy and fertility boosting but also for optimum nutrition.

Some of them work faster than others but to get the best results, consult your doctor on which combination may or may not work. Although listed in the Female Infertility’ section, some of these are just as effective in men.

1. Zinc

Apart from the sperm count and testosterone level functions in men discussed above, intake of zinc assists with fertility and ovulation in women.

The office of dietary supplements at the national institute of health gave a recommendation of 8 milligrams of zinc per day. Foods rich in zinc include oysters, lobsters, beans, whole grains, and other dairy products.

2. Folic acid

This is the most important supplement to women trying to get pregnant. It is used by the body to make red blood cells. During pregnancy, it minimizes the possibility of the occurrence of a neural tube defect, while making extra blood for you.

The daily recommendation is about 400 micro grams. Your daily intake can be found in citrus fruits, leafy greens, and whole grains.

3. Coenzyme Q10

Coenzyme 010 is produced by the body for the basic functioning of cells. Taking this supplement improves the quality of eggs, as well as increases the sperm count in men.

4. Omega 3-free fatty acid

Even though this fatty acid is very essential during pregnancy, the body doesn’t make it by itself. The only way to get it is through foods such as fish oil and other nut or plant oils. It is mostly important to take it when one is undergoing IVF treatments.

5. Iron

Iron is important as it is used to create hemoglobin to carry oxygen. If your body doesn’t have enough oxygen, your organs and tissues won’t get enough oxygen to function well.

The daily recommendation for women is 18 mg, while that for pregnant women is 27mg. you can find sufficient amounts of iron in multivitamins, red meat, leafy green vegetables, and tofu.

6. Calcium

Generally, adults between the age of 19 and 50 should consume enough calcium for strong bone and teeth formation, and prevent osteoporosis.

The same goes for the growing baby. About 1000 mg of calcium daily for women looking to get pregnant should be enough. You can take it as a separate supplement, or take it in meals such as milk and leafy green vegetables.

7. Vitamin B6

Vitamin B6 not only helps with getting pregnant, it also does away with the nasty symptoms that accompany conception. It is recommended that women trying to conceive should take at least 10 mg daily for it to work.

Conclusion Most couples, after a year or two of trying to get pregnant, are successful without needing treatment. However, if you are short on patience, the above supplements are sure to work for you.

They all have the same goal; improving cardiovascular health for sperm, and egg health. That said, coupling them up with the recommended lifestyle changes, your fertility will be back to normal in no time.