When you think of your testosterone levels, your first thoughts might not be related to what you eat.
Your first thoughts might be directed to big muscles, hairy faces, and deep voices. Although these are attributed to testosterone production, food intake is also correlated. Surprisingly enough, certain foods you eat may be contributing to your low testosterone levels. We are diving into different food groups that might contribute to Low T, and what there is to know about them.
What is Testosterone?
Testosterone is an androgen. Androgens are a category of hormones that are responsible for growth effects in men and women. Of all of them, Testosterone is the most important one for us. It regulates sex drive, bone health, immune functions, and energy just to name a few. In males, testosterone is responsible for the deepening of the voice, hair growth, and sexual organ development.
What Are Normal Levels?
Normal Testosterone Levels for a Male can vary with age. A typical range would be 230-1000ng/dl. Generally, levels peak in adolescence to early adulthood and then decline after age 30 and on. There are a myriad of factors that can contribute to low levels throughout life. Injury, certain medical conditions, depression, drug use, aging, infection, diet, lack of adequate caloric intake, stress, anxiety, obesity, and insomnia are a few of these. There is also a vast variety of things you can do to keep your testosterone at a healthy range such as: getting enough sleep, avoiding drugs and medications, having safe and regular sex, consistent exercise, eating a balanced diet, and management of stress and anxiety.
Why Do I Need Healthy Testosterone Levels?
It is very important to have healthy testosterone levels throughout young adulthood and beyond. When these levels are suffering, body systems can also suffer and you might experience some unpleasant side effects. If you are experienceing low energy or a lot of fatigue, low sex drive, decrease in bone or muscle mass, increasing body fat, or high blood pressure, you might be suffering from low testosterone. In this case, talking to your doctor about testing would be a forward next step. You can also talk with your doctor about your diet and what foods you are eating to see if that could be a factor. In the meantime, here is a list of what not to consume to get you on the right track.
Alcohol has been found to have a decreasing effect on testosterone in men when consumed in large quantities. Studies have not been found to show that the occasional drink will lessen testosterone. Rather, the consistent consuming of large amounts of alcohol has a drastic effect on reducing testosterone levels.
Reduce Mint Consumption
Theories suggest that consuming mint has an adverse effect on testosterone, specifically that menthol in mint is to blame. There is a need for more resources and experiments performed to truly test this theory on the testosterone levels in men. Studies have been executed involving female rats where spearmint essential oil did in fact decrease testosterone. Most of the research in this area is strongly focused on female subjects.
Limit Soy Products
Soy products such as soy milk, edamame, and tofu, have been shown to have a decreasing effect on levels of testosterone in the body. A 2005 Journal of Nutrition study showed that a group of 35 men who consumed soy protein isolated for 54 days and did indeed have a decrease in their testosterone after the testing period.
Avoid Licorice Root
You have probably heard of Licorice Root. Mostly used in candy and sweets but also in other modalities. Licorice Root has also been shown to lower Testosterone over time. In a study published in the Official Journal; German Society of Endocrinology, a group of 25 men consumed 7g of Licorice Root per day. After one week their testosterone levels were measured and found to be decreased by 26% in that time frame.
Decrease Vegetable Oils
Having a healthy diet is always an important factor in helping your body run efficiently and with less issues. Vegetable oils such as Cottonseed Oil, Soybean Oil, and Canola Oil, are a few of the oils that can have an adverse effect on testosterone. Vegetable oils have polyunsaturated fatty acids in them. Polyunsaturated fatty acids have been shown to decrease testosterone levels.
Limit Processed Foods
Going along with a healthy diet as mentioned above, it is important to limit processed foods. This is not to say you cannot enjoy your favorite packaged snack or eat out once in a while. Everything in life should be in moderation, and that includes what we eat. If you find yourself mainly consuming foods that are packaged or you are spending a lot of time waiting in drive throughs, we may have to change things up. So what’s the big deal with processed foods and testosterone? Processed foods are made up of a lot of sodium, added sugar, and trans fats. These can contribute to diabetes, heart disease, and inflammation. Aside from that, they have also been known to decrease testosterone levels.
Visit Genesys Men’s Health for Your Testosterone Therapy Needs
At Genesys Men’s Health, we specialize in difficult cases that others have given up on. When it comes to testosterone levels, we have the knowledge and expertise to help get you on the right path to a better you. Here we offer an up to date and aggressive approach to Testosterone Replacement Therapy for men of all ages. Just as your needs are unique to you, so is your treatment. Take our free online test on our website to see if you may have low testosterone or book your free hormone evaluation. You can also come visit our office located in Sandy, Utah, or give us a call at (801)-671-7456 to find out more. We serve men throughout all of Salt Lake County and surrounding areas. Contact us today!