Thirty minutes of sunlight can increase testosterone levels – study

Laurel Hubbard: Olympic adviser discusses testosterone levels

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Testosterone is a vital hormone for men. It helps regulate sex drive, how fat is distributed, the creation of red blood cells, and much more. Luckily, you don’t need to rely on supplements to improve your levels, new research suggests. Instead, you could go outside and get some sunlight for a while.

Walking around outside for merely 20 to 30 minutes a day could increase levels of the hormone.

A study, published in the journal Cell Reports, observed that men who were exposed to the sun for 20 to 30 minutes, two to three times a week had higher levels of testosterone.

The men were outdoors as part of normal outdoor activities like reading, walking, gardening and more.

Professor Andrew Huberman explained that skin has a vital role in converting ultraviolet B in sunlight into the hormone.

On Instagram, he wrote: “It appears the skin is acting as a hormone-promoting organ to exert these effects.”

Skin cells, he explained, contain a specific protein called the p53 gene which activates the pituitary gland and hypothalamus when exposed to sunlight.

He added: “That in turn, causes increases in LH/FSH [luteinizing hormone/follicle stimulating hormone] that trigger testosterone, estradiol and progesterone.”

Vitamin D in sunlight is also linked to increases in testosterone.

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A study from 2019 published in the Journal of Clinical Endocrinology & Metabolism found that low levels of vitamin D in the body are “associated with lower total testosterone levels”.

Vitamin D is thought to help convert total testosterone into free testosterone, which is readily available to be used by your body.

Other sources of testosterone

Since sunlight can be scarce in the UK, there are other ways to get testosterone.

The food Ashwagandha, a staple in Indian cuisine, has shown compelling improvements.

One study of men between the ages of 40 to 70 found significant improvements in those that consumed it.

Participants given Ashwagandha as a supplement experienced an increase of roughly 15 percent.

These people also experienced an 18 percent increase in a hormone called DHEA, which helps to produce testosterone.

Other foods that have been shown to improve testosterone levels include onions, fatty fish, leafy green vegetables, reported MedicalNewsToday.

According to Urology Health, the symptoms of low testosterone include reduced sex drive, loss of body hair and less beard growth.

Belly fat and feeling fatigued all the time may also be symptoms.

If you have symptoms associated with low testosterone, you may be able to get a testosterone test with the NHS.

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