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Increase Your Testosterone Levels!

What Is Low Testosterone?

Low testosterone (also referred to as low T) typically refers to blood levels of testosterone which are below 300ng/dL (nanograms per deciliter). It has a number of negative symptoms which include depression, fatigue and reduced sexual desire. The good news is that by adopting a healthy lifestyle you can overcome many of these symptoms and naturally  increase your testosterone levels.

Get Enough Sleep.

A lack of sleep can affect a variety of hormones and chemicals in your body. This, in turn, can cause low testosterone symptoms in men
Make sure you get 7 to 8 hours per night, even if that means changing your lifestyle. Value your sleep, just like you would value a healthy diet and active lifestyle. It's that important and will help you in your quest to increase your testosterone naturally, If you're having problems getting quality sleep on a regular basis, talk to your Doctor.

Keep a Healthy Weight.

Men who are overweight or obese often have low testosterone levels, For those men, losing the extra weight can help bring testosterone back up.
Likewise, for men who are underweight, getting your weight up to a healthy level can also have a positive effect on the hormone.

 Stay Active.

Testosterone adapts to your body's needs, If you spend most of your time lying on the couch, your brain gets the message that you don't need as much 
testosterone as you would if you were more active, when you're physically active, your brain sends out the signal for more of the hormone,  
If you're not getting very much exercise at the moment start by taking a brisk walk for at least 10 to 20 minutes a day.
building strength with several sessions of weights each week can help tremendously, it would be advisable to seek the advice of a trainer to learn proper form so you
don't cause yourself a injury or strain of some sort don't go overboard. Extreme amounts of endurance exercise or workouts at the level of top athletes can have the opposite effect that you are looking for and lower your testosterone levels instead of raising testosterone levels

Take Control of Your Stress.

Controlling your stress is important for keeping up your testosterone, If you're under constant stress, your body will churn out a steady stream of the stress hormone cortisol. When it does, it will be less able to create testosterone.
If you are in the habit of working long hours try to cut them down to a reasonable working day, around 8-9 hours, I know this is not always possible 
but at least give it a go.
If you can spend 2 hours a day on activities you like, that aren't work- or exercise-related, such as some hobby like crafting, reading or playing music you will reap great benefits in your everyday life as well as helping your testosterone levels.

Which Nutrients Boost Testosterone Levels?

 A number of nutrients in food have been linked with testosterone production. The list below outlines these nutrients and discusses how they can be helpful in raising testosterone levels:

 1) B Complex Vitamins: Your body uses B complex vitamins to produce testosterone and by ensuring that your diet contains plenty of these health boosting vitamins, you can keep your testosterone levels naturally high.

 2) Healthy Fats: Monounsaturated, polyunsaturated and saturated fats all help boost your testosterone naturally by increasing the level of high density lipoprotein (HDL) cholesterol in your blood. HDL cholesterol is used by your body to produce progesterone which is then used to produce testosterone, so the more HDL cholesterol you have in your body, the more testosterone you can produce.

 3) Vitamin A: Vitamin A naturally increases testosterone in two ways. First, it assists in the production of testosterone and ensures that adequate levels of this hormone are circulating throughout your body. Second, it helps to regulate estrogen levels and ensures that the estrogen in your body does not interfere with the production of testosterone.

 4) Vitamin D: A number of studies  have found a positive link between vitamin D consumption and testosterone levels. The first study from the August 2010 issue of Clinical Endocrinology found that men who did not consume adequate amounts of vitamin D had lower testosterone levels than men who consumed adequate amounts of this vitamin. The second study from the March 2011 issue of the Hormone and Metabolic Research found that men who supplemented with vitamin D for a full year managed to increase their testosterone levels over the course of the year.

5) Zinc: Zinc promotes testosterone production in two ways. First, it regulates the function of aromatase – an enzyme that converts testosterone into estrogen. Second, it increases blood levels of luteinizing hormone – a hormone that stimulates testosterone production.

 Which Foods Boost Testosterone Levels?

 The nutrients listed above are all fantastic, natural testosterone boosters and by consuming a diet that’s rich in all five, you can protect against low testosterone. There are plenty of foods out there that contain high levels of these nutrients and the list below highlights five of the best:

 1) Beef: Beef is an excellent source of zinc, multiple B complex vitamins and various healthy fats. A single 113g serving provides you with over 30% of the RDA for vitamin B3, vitamin B6, vitamin B12 and zinc along with over 10% of the RDA for both monounsaturated fat and saturated fat. In terms of taste, beef is a full flavored, rich meat that goes down well with a wide selection of vegetables.

 2) Lobster: Lobster is an exotic fish and something that you probably don’t eat every day. However, if you want to naturally increase your testosterone levels, it’s an excellent choice and is packed full of vitamin B3, vitamin B5, vitamin B12 and zinc. When it comes to eating lobster, it’s a great addition to salads and other cold dishes. However, if you fancy eating it hot, lobster still grills up very nicely and is sure to satisfy your taste buds.

 3) Oysters: Oysters are well known for being a natural aphrodisiac and part of the reason for this is that they boost testosterone production and therefore help maintain a healthy sex drive in men. The reason oysters are so good at boosting testosterone is that they contain very high levels of vitamin B12, vitamin D and zinc. They’re also a great choice if you’re watching your waistline with a single oyster containing less than 10 calories.

 4) Salmon: Salmon is loaded with testosterone boosting vitamin B3, B12 and D, with a 113g serving giving you over 35% of the RDA for each one. It also contains over 10% of the RDA for all three healthy fats. When it comes to eating salmon, it tastes great hot and cold as either smoked salmon or grilled salmon.

 5) Sweet Potatoes: Sweet potatoes are yet another brilliant testosterone boosting food and contain large amounts of vitamin A, B3, B5 and B6. They’re also extremely versatile and can be eaten baked, boiled, grilled or mashed as part of virtually any meal.

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