What is Testosterone? – How Can I Increase it Naturally

I often hear on the radio commercials about drugs improving the testosterone level. I decided that I really want to find out what is testosterone, why do I need it and how can I increase it naturally. After age 40 the testosterone level gradually decreases so being close to 50 I really can benefit from boosting my testosterone level.

Testosterone is a male hormone but in a smaller amount it also can be found in women. Testosterone affects sexual features and development and it's also affects the brain, bone and muscle mass, fat distribution, the vascular system, energy levels, genital tissues and sexual functioning.

Most of the testosterone is made by the testicles in males and by the ovaries in females and in small amount by the adrenal glands. The pituitary gland controls the level of testosterone in the body. This hormone tells the body to make more testosterone if needed.

You can increase your testosterone level naturally by watching your diet. Limit your carbohydrate intake. A diet high in simple sugars and starches can create your blood levels of cortisol and insulin to spike. These two hormones harm your body's production of testosterone. Eat more fruits and vegetable. Avoid consuming too many saturated fats and completely avoid trans fats. You can find good fats in fish such as salmon, flaxseed oil, nuts, and avocado.  Foods high in fiber are also good such as oatmeal. Don't eat too much estrogen which is often found in poultry.

Every time you ejaculate, you lose nutrients such as vitamins B6, B12 and E, calcium, magnesium, selenium and zinc. You also want to replenish these vitamins and minerals. Taking vitamin C is also important.

Exercise is also important. Whit exercise you can also control your weight. Excess weight will elevate you estrogen level.

Testosterone gets released in your body when you sleep. You need plenty of sleep preferable between seven to nine hours.

If you are not sure about your testosterone level visit your family doctor, a simple blood test will do it. 

Why Do We Need Vitamin D

If we would eat healthy diet we would have all the necessary vitamins and minerals in our daily food intake. Unfortunately this is not true for most of us and we have to take supplements. Before you take any vitamin and mineral supplement it's a good idea to consult your doctor. Too high doses may cause problems for certain vitamins and minerals,  especially if you take medications.

One of the most important vitamins is vitamin D. You don't have to worry about taking vitamin D supplements if you spend at least 15 minutes in the sun a few times a week. It should provide you with all the necessary vitamin D you need. If you don't have time to go to the sun or have other reasons you could include it your diet. Egg yolk, saltwater fish, liver and fortified milk are also good sources of this vitamin.

Vitamin D is important in all ages. It may protect against heart disease, different forms of cancer, diabetes and autoimmune diseases. Vitamin D is also helps the body to absorb calcium. If you take calcium get the one which comes with vitamin D.

Low levels of vitamin D may cause memory and attention problems and may increase the risk of Parkinson's disease. Studies also found that higher level of vitamin D help people to stay active longer.