Testosterone, also called androgen, is an important sex hormone in men. Having a healthy level of testosterone in the body is vital for boosting strength and enhancing male attributes.
To top that, reduction/alterations in the testosterone level have been proven to be related to several health problems including, obesity, heart problems, and type 2 diabetes.
So many factors are important to maintain the standard testosterone level, and taking healthy diets is one major factor that prevents the testosterone level from dropping too low.
The food you eat can affect many aspects of your life, not just your waistline; food powers the cells, so it’s easy to see why it can affect testosterone levels. Consuming too much of a specific type of food can throw your testosterone level off balance and affect your health in general.
Here are foods that you may want to “avoid” to maintain a healthy testosterone level.
Mint
Mint is mostly known for its potent stomach-soothing property, and it is also associated with aromatherapy, as it gives a calm feeling when inhaled. Research has shown that the consumption of mint could cause a drop in testosterone levels.
Spearmint and peppermint are both herbs that hail from the mint family; these two herbs, in particular, have been showing to have a direct and diverse effect on testosterone levels in men. The menthol in mint makes it an architect in lowering testosterone levels.
It would be best if you avoided herbal teas that contain mint, as daily consumption of such teas can result in a significant decrease in your testosterone level.
Vegetable Oil
Vegetable oil? Yes. Common vegetable oils, including soybean and cottonseed oil, contain polyunsaturated fatty acids. Although these fatty acids are classified under healthy dietary far, they may also play a major role in decreasing the level of testosterone in the body.
A scientific study has shown that too much polyunsaturated fat consumption leads to a noticeable decline in testosterone levels. However, the research on this particular food is limited and only based on a sizeable number of individuals. Still, so far, it has been proven to have an adverse effect on testosterone levels.
Processed Food
For a minute, ignore the undeniable fact that processed food is high in sodium and added food; processed food like frozen foods and pre-packaged snacks are all sources of trans fats.
Regular consumption of foods that contain trans fat would lead to a decrease in your testosterone level, so you might want to watch out for it when trying to maintain a healthy testosterone level.
A study involving 209 men showed that those with a higher intake of trans fat had a 15% lower level of testosterone than those with very low consumption. Not only does trans fat cause a decrease in testosterone level, but it also causes impairment in overall reproductive performance.
Flaxseed
Flaxseed is packed with so many minerals and vitamins that it may sound impossible for it to affect testosterone levels. However, flaxseed is rich in lignans, which are plant compounds that attach to testosterone and forcefully excrete it out of the body. Flaxseed is also linked to omega-3- fatty acid, which is known to cause a decrease in testosterone levels.
A small study involving 25 men with prostate cancer showed that regular intake of flaxseed and fat intake reduction still resulted in a significant dip of testosterone levels.
Flaxseed is high in lignans and omega-3- fatty acids, and they are both associated with testosterone deficiency.
Nuts
Nuts are rich in fiber and other important nutrients, so it’s easy to see why you may want to make it a regular diet. However, certain types of nuts can cause an adverse effect on your testosterone level.
Frequent intake of walnut can cause an increase in sex hormone-binding globulin (SHBG). SHBG is a type of protein that attaches to the testosterone and causes a decrease in free testosterone levels.
Nuts are also high in unsaturated fats, which can be associated with low testosterone production in the body.
Licorice Root
Licorice root can be found in beverages and sweet candies as it is the common ingredient used to achieve the sweet taste. Licorice root is also very popular as a form of medication, as it used to treat persistent cough and even pain/aches. Consistent intake of licorice would overtime influence hormone levels and lead to a decrease in testosterone levels.
But note that there is no licorice root in licorice candies, so it doesn’t apply to it.
Bread and Pastries
Diets high in bread and other desserts result in low testosterone levels. Additional factors include eating processed food regularly, high dairy consumption, and less green vegetables, all these would result in a rapid testosterone decrease.
Alcohol
Your regular intake of a post-work pint would make you feel good, but if boosting your hormone is on your list, you may want to outflank the nightly drinks.
Controlled intake of wine has been linked to health benefits; there is no single harm in enjoying an occasional glass of wine with friends or over dinner. However, excessive alcohol intake in men would plummet your testosterone level faster than you can say “jack.”
Regular consumption of alcohol – about 30-40grams per day – would decrease your testosterone level by about 7% in the space of three weeks. The same endorphins released into your system that make you feel good when consuming alcohol are the same chemicals in charge of lowering your testosterone level. Unfortunately, it doesn’t just end there; the liquid calories add to your gut; furthermore, it expands your waistline, thereby lowering your testosterone.
Different limits of alcohol intake apply to individuals; what could be the limit for A, could be significantly different for B., so it’s safer to control your daily alcohol intake to maintain healthy testosterone levels.
Soy-Based Products
Certain research has shown that eating soy or soy related products like soy milk and miso can cause a decline in the production of testosterone in the body.
Drinking soy protein for an extended period would cause a decrease in testosterone production.
When there is a high level of estrogen in your body, it alters the hormone levels, reducing the production of testosterone.
High intake of soy may lead to the production of a chemical in the gut – equol – which can shut down the production of testosterone.
Sugary Drinks
It’s fair to further extend this to sweets and all kinds of sweet bombs. For men who have “sweet tooth” but also want healthy testosterone, you may need to ditch one for the other. So it would be best if you thought before you drink.
Dairy Products
If you are looking to maintain a healthy testosterone level or even boost your T level, you may want to avoid dairy products altogether. Some dairy products are cow’s milk, which may contain synthetic/natural hormones. Once there is frequent digestion of artificial hormones, it forces your body to reduce or completely stop the production of other hormones, which may affect your testosterone level.
The connection between High Testosterone and Testosterone-Lowering Foods
Men with high testosterone go through a variety of health consequences and troubling symptoms. Excessive testosterone levels can lead to mood swings, anger, irritability, and worsen apnea. High testosterone can be lowered by eating diets known to reduce testosterone levels, but you need to be sure you have a high level of testosterone before consuming these foods.
High Testosterone Causes
Several factors cause high testosterone; it can result from adrenal or testicular tumors, even if the tumors aren’t cancerous. Benign cancers and steroid abuse can skyrocket your testosterone to an abnormally high level.
If left untreated, high testosterone levels can lead to an increase in cholesterol level, which would further lead to different health issues – heart attack or stroke.
Some men have high testosterone levels due to genetic disorders, and they have a higher chance of developing heart diseases and other cardiovascular issues. Due to its severity, it’s recommended that men who have high testosterone are tested quickly, to know the potential risks involved.
High testosterone levels would disrupt your health, so if you notice any symptoms, visit your doctor for better counseling.
Conclusion
Diet plays a vital role in keeping up your testosterone level. Altering your diet to a healthier one is a crucial factor in maintaining normal testosterone levels. If you are worried about having lower testosterone levels, then swap out the testosterone-lowering diet and replace it with healthy foods to maintain a healthy testosterone level and boost overall health.
Besides, keeping a healthy lifestyle and exercising are tested and approved ways to boost your testosterone levels.
