Testosterone is a vital sex hormone that plays an integral part in health and in maintaining optimal levels of other bodily functions. So it is recommended that you keep your testosterone levels high as this is crucial for increasing strength, optimizing sexual functionality, and gaining muscle mass.
If your testosterone level is impacted negatively, it could set off a chain of negative reactions, including depression, reduced sex drive, health conditions, and some others. Many factors are involved in keeping testosterone levels optimized and prevent them from dropping below-average levels.
Inevitably, when a man is past adolescence and getting older, his testosterone levels will begin to drop steadily. While this is a natural process, several factors could make testosterone levels drop faster than they are meant to.
The average level of testosterone a man should have is about 300 nanograms per deciliter, while the upper limit is around 800 nanograms per deciliter. The following are the factors that lower testosterone levels;
Stress
A study has also shown that the noise produced by airplane turbines in direct proximity can decreases testosterone levels in young men twice as fast.
Infections
Infections like hepatitis, infectious mononucleosis, mumps, urethritis, and several sexually transmitted diseases could cause a massive reduction in testosterone levels and speed up the onset of andropause.
Emotions
Studies have shown that when men are watching thrills and action-packed movies, their testosterone levels have a surge of up to 30%. In contrast, love stories have been shown to reduce testosterone levels. This is why some men have been found not to like melodramas and the likes.
Female sex hormones
Unfortunately, for some men, there is a relatively high level of estrogen in their bodies. Eating the meat of animals that have been boosted with hormone supplements or regularly drinking beer that is packed with phytoestrogens, is not suitable for testosterone levels.
There are also a variety of chemical substances in the environment that has like effects on testosterone levels like estrogen. These chemicals are found in plastic, pesticides, and skincare products.
Alcohol
Alcohol comes with little or no health benefits. In addition to rising blood alcohol levels, alcohol has also been found to impact testosterone levels negatively. Heavy intake of alcohol for extended periods can reduce testosterone levels by up to 20%.
People that spend half of their lives in bars regularly consuming alcohol will suffer from experience a significant decrease in their testosterone levels way faster than men who stay away from alcohol.
Climate
The location in which a man lives plays a vital role in stimulating testosterone production. The men living in Northern nations are not very lucky as they don’t have the help of the sun’s rays to help stimulate the production of testosterone.
People living in the resorts and South notice high levels of testosterone as a warm climate helps boost testosterone.
Tight underwear
Research has shown that men who wear very tight and synthetic underwear are more susceptible to suffer infertility than other men. Also, tight underwear might lead to a decline in testosterone levels.
Testosterone and sperm production are linked, which is why you should carefully select your underwear.
Overheating
If your testicles are subjected to very high degrees for extended periods, it could make you sterile for a while. This can also temporarily decrease testosterone levels.
Age
Age is perhaps the most natural factor to lower testosterone levels. A man starts noticing a lot of issues as he ages, including mental and physical fatigue, loss of interest in things, and reduced energy levels.
From the age of 30, men will start noticing a gradual decline in their testosterone levels. This decline is about 1-2% per year.
Food
As there are a lot of factors that impact the production rate of testosterone, the type of food you eat is highly relevant as it could impact your testosterone levels negatively or positively. So maintaining a healthy diet is essential to ensure that your testosterone levels do not drop below the average level.
These are some of the foods that negatively impact testosterone levels:
Soy and Soy-based products
Research has shown that regular intake of soy products like tofu, soy milk, and miso have been linked to causing a decrease in testosterone levels. A study taken showed that men who drank soy milk daily for 35 days noticed a significant decrease in testosterone levels.
Soy foods have high levels of phytoestrogen, which is a plant-based substance that has the same effect on the body as estrogen; they unbalance hormone levels and tend to reduce testosterone levels. So do your best to avoid soy-based products to maintain high testosterone levels.
Licorice Root
Licorice root is a popular drink that is used in the sweetening of beverages and candies. It is a common remedy in holistic medicine and is mostly used to treat a number of conditions like persistent coughing and chronic pain.
A study that was taken showed that men who consume licorice root daily are likely to notice a decrease in testosterone levels up to 26%.
However, licorice root is an excellent food to consume for women as it also reduces their testosterone levels. It is also important to note that licorice candy does not contain licorice root, and as such, it does not affect testosterone levels.
Processed Foods
Processed foods such as frozen meals, prepackaged snacks, and convenience meals are usually high in calories, sugar, and sodium. They also contain a high amount of trans fat.
Trans fat is not the healthy type of fat and has been linked with the reduction of testosterone levels as well as increased risk for type 2 diabetes, heart disease, and inflammation. Research has shown that regular intake of trans fat from processed foods and other sources can cause a significant decrease in testosterone levels.
A study showed that men with the highest intake of trans fat had about 15% lower testosterone levels than men with the most moderate consumption. They also noticed a 37% decrease in sperm count.
Alcohol
While you are enjoying your regular glass of alcoholic drinks, it is important to keep in mind that it is linked with a lot of health issues. Research has shown that heavy daily intake of alcohol could be detrimental to testosterone levels.
A study showed that men who took about 2-3 standard drinks of alcohol noticed a decrease in testosterone levels by up to 6.8%. However, the occasional glass of wine with your meals is not so harmful to your testosterone levels.
Flaxseed
Why it negatively impacts testosterone levels is because it is rich in lignan, a plant compound that attaches itself to testosterone and pushes it to be excreted from the body. Flaxseed also contains high amounts of omega-3 fatty acids, which have been found to decrease testosterone levels significantly.
A study showed that men who have prostate cancer noticed a reduction in testosterone levels after supplementing with flaxseed and reducing their fat intake.
Mint
Mint is well known for its ability to provide a soothing feeling to stomach pains, but it has been found to cause a reduction in testosterone levels. The two main types of mint that have been found to have the most impact on testosterone levels are peppermint and spearmint.
So, regular intake of mint can cause a decrease in testosterone levels as studies were taken to prove that drinking spearmint tea every day resulted in a significant decrease in testosterone.
Side Effects of Low testosterone
These are some of the side effects that accompany low testosterone levels:
Sexual Ability
Since testosterone is one of the sex hormones that are highly responsible for sexual function in men, a decrease in its levels could reduce a man’s urge for sex.
As a result of low testosterone levels, there are a variety of symptoms a man may notice, including lowered sex drive, infertility, and problems with erection.
Physical changes
There is a wide range of physical changes that can occur in your body if your testosterone levels drop below average. Testosterone is responsible for building muscle mass, hair growth, and the physical appearance of a man.
Low testosterone levels can lead to bodily changes such as increased body fat, weak bones, loss of hair, decreased muscle mass, and a general sense of fatigue.
Conclusion
Testosterone levels in men drop as they age, but many factors make this decline occur faster than it should. Although it is inevitable, there are things you should avoid to keep your testosterone levels optimal.
Ensure that you avoid stress and some types of foods. Also, try to exercise regularly, follow a healthy diet plan, sleep well, and minimize stress; all these have been found to boost testosterone levels.
