Testosterone is a sex hormone that performs a powerful part in your health. Testosterone levels are falling. Without enough testosterone, men become infertile, impotent, lethargic and weak.
In fact, men with low testosterone are 52.4 percent more likely to be obese; 50 percent more likely to develop diabetes; The probability of having high blood pressure is 42.4 percent and 40.4 percent more likely to have high cholesterol.
Maintaining healthy levels of testosterone is important to increase muscle mass, improve sexual function and increase strength.
Not to mention, changes in testosterone levels have been associated with a number of health conditions including obesity, type 2 diabetes, metabolic syndrome, and heart problems.
While many factors are involved in the regulation of testosterone, a healthy diet is important to keep a level in mind and prevent them from dropping too low.
What is the role of testosterone
Testosterone is the major sex hormone in men and plays many important roles, such as:
- Development of penis and testes.
- Deepening of voice during puberty.
- The presence of facial and pubic hair starting at puberty; Later in life, it can play a role in balancing.
- Muscle size and strength.
- Bone growth and strength.
- Sex drive (libido).
- Sperm production.
Adolescents with very low testosterone may not experience normal masculinization. For example, the genitals cannot grow large, facial and body hair may scorch and the voice may not normally be deep.
Testosterone can also help maintain a normal mood. This hormone may have other important functions that have not yet been discovered.
The signals that are sent from the brain to the pituitary gland at the base of the brain control the production of testosterone in men. The pituitary gland then signals the testes to produce testosterone. A “feedback loop” closely regulates the number of hormones in the blood. When testosterone levels increase too high, the brain gives signs to the pituitary to reduce production.
If you think testosterone was important only in men, then you would be wrong. Testosterone is procreated in the ovaries and adrenal glands. It is one of several androgens (male sex hormones) in women. These hormones have a significant effect on:
- Ovarian function.
- Bone strength.
- Sexual behavior, including normal libido (although the evidence is not conclusive).
The proper balance between testosterone (along with other androgens) and estrogen is important for the ovaries to function normally. While the nuances are uncertain, it is possible that androgens also play an important role in normal brain function (including mood, sex drive, and cognitive function).
Things that lower testosterone levels
Some foods can interfere with the process of testosterone levels by unbalancing hormone levels. If you are worried about your testosterone levels then choose to avoid the following foods:
1. BPA (Bisphenol-A)
BPA is bisphenol-A, a synthetic chemical often ascertained in many plastic containers that retreat as heat. This may be the biggest enemy for lower testosterone levels.
When workers were exposed to BPA, it resulted in reduced testosterone levels and androstenedione, a precursor to both testosterone and estrogen.
A recent study showed that 89 percent of men attending fertility clinics had BPA in their urine. Subjects shown to BPA not only had lower testosterone levels but also lower thyroid-stimulating hormone (TSH).
Your thyroid helps to regulate your metabolism, one or more thyroid can give rise to medical problems. The bottom line is, you should avoid drinking with plastic bottles and use glass or stainless steel whenever possible.
2. Soy foods
Some research suggests that eating soy products such as edamame, tofu, soy milk, and miso regularly can lead to a drop in testosterone levels. Soy foods contain phytoestrogens.
These compounds are physically similar to estrogen in the body and function similarly.
Researchers suggested that phytoestrogens in soy can affect the body without altering body hormone levels, causing high estrogen symptoms.
According to a 2008 Harvard study, sperm count was found to be less than 41 million / mL in patients at the male infertility clinic, who included soy foods in their diet compared to those who had a soy-free diet.
The study also found that the combination of being overweight reduces the harmful effects of soy foods, reducing sperm.
Researchers need to conduct more high-quality research in both men and women to identify the exact effects of soy in the body.
In a study of obese men with underactive testicular function, testosterone levels were below average by 40 percent.
Diabetes also reduces testosterone levels and is nearly equal in effect to carrying about 20 pounds extra.
A young person in the prime of reproductive years and suffering from obesity and diabetes, then he can expect to have more than 50 percent of low testosterone levels.
Adipose tissue (adipose tissue) contains an enzyme called aromatase that converts testosterone into estrogen. If you want healthy testosterone levels, drop body fat.
4. Processed Foods
Processed foods are often high in trans fats, which has been shown to reduce testosterone levels and impaired reproductive performance in human and animal studies.
In addition, often sodium, calories, and added sugar, processed foods such as convenience foods, frozen foods, and pre-packaged snacks are also a common source of trans fat.
Also, some studies have found that regular intake of trans fats from sources such as processed foods can reduce testosterone levels.
For example, a study in 209 men showed that those who consumed the most trans fats had 15% lower testosterone levels than those with the lowest intake.
Additionally, they had 37% lower sperm count and decreased testicular volume, which can be associated with reduced testicular function.
Animal studies have also detected that a high intake of trans fat can lower testosterone levels and even destroy reproductive performance.
Two herbs, ‘Spearmint and peppermint’, derived from the mint family of plants. Peppermint and Spearmint can make a cool tea, but menthol in peppermint can lower testosterone levels.
It is perhaps best known for its powerful stomach-soothing properties. But some research suggests that a 30-day study in 42 women showed that drinking spearmint herbal tea daily caused a significant decrease in testosterone levels.
Similarly, an animal study found that giving Spearmint essential oil to mice for 20 days lowered testosterone levels.
there is some high-quality evidence showing that peppermint reduces testosterone levels in women with PCOS (polycystic ovarian syndrome). Still, there is not enough high-quality evidence around the herb’s effect in general.
Though, most research on mint and testosterone focuses on women or animals.
7. Licorice root
Licorice root is an ingredient commonly used to sweeten candy and beverages.
It is a popular natural remedy in holistic medicine and is often used to treat chronic pain to a persistent cough.
Licorice root has been shown to significantly reduce testosterone levels in both men and women.
A study in Integrative Medicine Research has found that licorice root can reduce testosterone in healthy women during the menstrual cycle.
Animal studies also reveal that supplementation of licorice can lower testosterone levels.
In one study, 25 men consumed 7 grams of licorice root per day, leading to a 26% drop in testosterone levels after just one week.
Another small study has shown that licorice can reduce testosterone levels in women, reporting that 3.5 grams of licorice per day reduce testosterone levels by 32% after just one menstruation.
Stress makes men less competitive, less vocal as well as, as it turns out, less fertile.
Cortisol, the stress hormone produced by the adrenal glands, inhibits the effects of testosterone which suppresses libido, healthy competitive drive, and aggression.
One study found that men with high testosterone and low cortisol were more likely to rematch after losing in competition than men with high cortisol and low testosterone levels.
Berkeley researchers found that stress works by lowering testosterone by increasing levels of a hormone in the brain that inhibits testosterone production.
The pituitary gland produces the gonadotropin-inhibiting hormone, which acts as an orchestra conductor that regulates the activity of the entire endocrine system.
Anyone with interests in their testosterone levels may consider stopping or limiting alcohol drinking. Here may be primarily true for men.
While having a glass of wine with dinner is get with health benefits, studies advise that immoderate alcohol intake can lower testosterone levels.
According to research on Current Drug Abuse Review notes, having heavily drinking or regular drinking for a long time leads to testosterone deficiency in men.
A study in 19 healthy adults showed that consuming 30–40g of alcohol per day, which is equivalent to approximately 2-3 standard drinks, reduced testosterone levels in men by 6.8% over three weeks.
Another research described that acute alcohol intoxication was associated with enhanced testosterone in women but lowered levels in men.
In fact, both human and animal studies have had mixed results, with some research indicating that alcohol may actually increase testosterone levels in some cases.
10. Desserts, pastries, and bread
Research by the journal Nutrients added a diet high in Desserts, pastries, and bread to decrease total testosterone levels in Taiwanese men.
Additional factors included high dairy consumption, eating out regularly, and not eating enough green vegetables.
11. Dietary role
Your body uses some vitamins and minerals to produce testosterone; Where zinc is important.
Beef, pork, and shellfish are the most solid sources of this mineral, followed by dark meat poultry. Antioxidants vitamins E and C help maintain zinc status and protect against damage from exposure to environmental toxins.
Men who take a low-fat diet have low testosterone. Regarding the details, while fats are healthy;
Daily fat intake should be from the following sources: grass-fed butter, medium-chain triglyceride oil, fish oil, krill oil, coconut oil, grass-fed beef, free eggs, and almond butter.
Tips to increase testosterone
- Avoid plastic Tupperware, drink water from glass or stainless steel.
- Avoid sleeping like a plague.
- Limit your alcohol consumption.
- Drink vodka on special occasions instead of beer.
- Sleep in a dark room for eight hours at night.
- Eliminate stress when possible. Do yoga, meditate, laugh and hang around with people who make you happy.
- Reduce your body fat.
- Eat foods rich in zinc.
- Eat healthy fats from the sources listed above.
- Think about sex and openly discuss any issue with your partner.