4 natural ways to boost your testosterone production

4 natural ways to boost your testosterone production

WHAT: Testes.

WHERE: In the scrotum, the sac that hangs under the penis.

WHY: The testes supply many male characteristics because it is the largest producer of testosterone - the male hormone. It is needed for libido, muscle growth and combating fatigue and stress. Testosterone production reaches its peak when you're in your 20s, and begins to progressively decline after your 30s. Keeping your testes healthy will help to ensure optimum testosterone production.

Take your workout outside

Go for a morning jog or a game of shirtless volleyball on Siloso Beach.

Men with high blood levels of vitamin D tend to have elevated testosterone grades. As a bonus, vitamin D also lowers levels of the sex hormone-binding globulin, a naturally occurring chemical that combines with testosterone and makes it biologically inactive for muscle gain.

You need only 10 to 15 minutes of direct sunlight three times a week to get your recommended dose of D, says the National Institutes of Health.

Slice an avocado into your salad

Loaded with essential fats, this fruit can help to boost your body's testosterone.

A Penn State University study in the US found young adults who consumed diets with 40 per cent fat had higher levels of testosterone than those with diets of only 20 per cent fat. Have your avocado an hour before training to help give you a delayed and sustained source of energy.

Drink and sleep

Have a soda chaser during happy hour

Thinking about drowning your stress in a series of pints? Not a good idea. Too much booze affects your endocrine system and can lower your body's production of testosterone. That's why a few drinks too many could risk your nocturnal performance if you get lucky that night.

A Dutch study found men who drink moderately every day for three weeks showed a 7 per cent drop in testosterone levels. Stick to one or two drinks a night.

Turn off the TV and go to sleep

Make it a point to get to bed earlier. Regularly missing out on your seven to eight hours each night can significantly lower your morning T levels, according to a Journal of Sleep study. That's also why you feel sluggish - like you got up on the wrong side of bed.

Before you snooze, pop some vitamin B5 (pantothenic acid). According to Dr Ron Klatz, president of the American Academy of Anti-Aging Medicine, this is your antidote to too much cortisol, the stress hormone.

 

Get a copy of Men's Health for health, fitness and lifestyle tips that are 100% useful. Men’s Helath is published by SPH Magazines is available at all newsstands now.

Mirza Malik is an associate editor with Men’s Health magazine by SPH Magazines.

Check out more stories at Men’s Health online, www.menshealth.com.sg.

Men's Health Nov 2011
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