Natural Ways to Increase Your Testosterone

Testosterone plays a key role in men’s health. In addition to being linked with the risk of chronic diseases, low testosterone levels also affect sexual health and the preservation of muscle mass. Taking a simple blood test will help you determine if you are low on testosterone. The normal range of testosterone levels in healthy men is between 270 to 1,070 nanograms per deciliter (ng/dL). Fortunately, there are some natural remedies that may help increase testosterone levels. These include the following:

  • Get a quality sleep – Lack of sleep has been found to significantly reduce the testosterone levels in a healthy young man, according to a study published in the Journal of the American Medical Association. Therefore, it is important to get enough and good quality sleep every night. Most adults generally need seven to nine hours of sleep each night to function well and be healthy.
  • Maintain a healthy weight – If you are overweight or obese and have pre-diabetes, you are more likely to have low testosterone levels. Losing the extra weight can help boost testosterone, according to a study in the European Journal of Endocrinology.
  • Eat foods rich in zinc – Zinc, according to studies, contributes to the regulation of serum testosterone levels in healthy men. Thus, you need to eat foods rich in zinc, such as oysters, red meat, poultry, beans, nuts, crab, lobster, and whole grains.
  • Limit sugar intake – Sugar decreases testosterone levels in the blood by 25 percent, according to a report in the Endocrine Society.
  • Exercise regularly – Exercise, especially resistance training, can help increase total testosterone levels. Exercising for at least 30 minutes daily will be helpful.
  • Sunbathing – “Men who ensure that their body is at least sufficiently supplied with vitamin D are doing good for their testosterone levels and their libido among other things,” said Ad Brand of the Netherlands-based Sunlight Research Forum. Researchers tested vitamin D and testosterone levels of 2,299 men over the course of several months. They found that like vitamin D levels, testosterone levels peaked in the summer and dropped during the winter. They also found that men who had at least 30 nanograms of vitamin D in every milliliter of blood had the highest levels of circulating testosterone. Vitamin D is produced by the body upon exposure to sunlight. Scientists recommend that light-skinned people get at least 15 minutes of direct sun per day on their face and hands, while darker skinned people may need up to three times as much. The body can synthesize all the vitamin D it needs in a fraction of the time it takes to sunburn. “Enjoying the sun safely while taking care not to burn should help people strike a balance between making enough vitamin D and avoiding a higher risk of skin cancer,” said Jessica Harris of Cancer Research UK. Sunscreen blocks the ultraviolet radiation necessary for the body to synthesize vitamin D. As people spend less time in the sun, vitamin D deficiency has become an issue of growing concern, especially in regions far from the Equator where the sun is weaker. Vitamin D is now known to not only help the body develop and maintain a healthy skeleton, but also to help regulate the immune system and prevent against chronic health conditions such as heart disease, dementia and cancer.

SOURCE: https://naturalnews.com/029197_sunbathing_testosterone.html

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