Scientists have proven that certain foods, including soy, dairy, and specific fats, can lower testosterone levels in the body.
A person can increase testosterone levels naturally by exercising regularly and maintaining a healthy weight. Our food can affect many aspects of our health, not just our waistlines. Food nourishes cells and can affect the entire body, including hormones such as testosterone. Eating too much of certain foods can upset the hormonal balance or change the correct action of hormones.
Testosterone is one of the main sex hormones in the body. Although men produce more testosterone, it is also an important hormone for women. Testosterone helps increase muscle mass, bone mass, body hair, and also affects the reproductive system.
Generally, the body works efficiently by regulating hormones and maintaining testosterone levels as they should be. However, some foods can interfere with this process and lead to hormone imbalances.
Foods that can lower testosterone levels
1. Soy products
Soy products such as tofu, soybeans, and soy protein isolates contain phytoestrogens. These compounds are similar to estrogen in the body and function in a similar way.
A study published in the journal German Medical Science Trusted Source found no association between consumption of soy products and altered serum testosterone or estrogen levels. However, another study showed that chest pain decreased and estrogen levels returned to normal after the man stopped consuming soy.
Researchers have suggested that the phytoestrogens in soy can affect the body without changing hormone levels in the body, which can cause high estrogen symptoms.
2. Dairy products
Many people who want to increase testosterone levels refuse dairy products. This may be because some cow's milk contains synthetic or natural hormones that can affect testosterone levels in the human body.
Additionally, pet food may contain soy, which can increase estrogen levels in the human body. cow's milk.
3. Alcohol
Those who care about testosterone levels should consider cutting out or limiting alcohol. It may be mandatory for men.
According to a study published in the Current Drug Abuse Review, regular alcohol consumption for a long time leads to a decrease in testosterone levels in men. But at the same time, it is said that drinking alcohol causes an increase in testosterone levels in women.
4. Mint
Studies show that mint lowers testosterone levels. Peppermint makes a wonderful soothing tea, but the menthol in mint affects testosterone levels.
According to a study in the Advanced Pharmaceutical Bulletin Trusted Source, scientists treated female rats with polycystic ovary syndrome (PCOS) with peppermint essential oil to test its effect on the disorder. The researchers noted that peppermint essential oil lowered testosterone levels in these rats.
5. Bread, pastries and desserts
A study published in the journal Nutrients Trusted Source links a diet high in bread, pastries and other desserts to low levels of total testosterone in Taiwanese men. Additional factors included high consumption of dairy products, regular cafe meals, and not enough dark green vegetables. The article notes that these men also had decreased muscle mass and increased fat.
6. Licorice
A study in Integrative Medicine Research Trusted Source notes that licorice root (licorice) may lower testosterone levels in healthy women during their menstrual cycle. Animal studies also show that licorice supplements can lower testosterone levels. Unfortunately, no studies have been conducted on men.
7. Fats
The type of fat a person eats can also affect testosterone levels and function. A study published in the Asian journal Andrology Trusted Source looked at the eating patterns of young, healthy men regarding their hormone levels and testicular function.
Studies have shown that eating trans fats can lower testosterone levels in the body. They also found that too much omega-6 fatty acids reduced testicular size and function.
However, eating a lot of omega-3 polyunsaturated fatty acids can increase testicular size and improve testicular function. The scientists called for more research to confirm their findings, but people who are concerned about their testosterone levels may still avoid trans fats and limit omega-6 fats.
Other factors
Other factors that may affect hormonal imbalance or low testosterone levels include:
- sedentary lifestyle;
- aging;
- persistent use of drugs, tobacco, and marijuana;
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- obesity;
- diabetes
There may also be some way to increase testosterone naturally, in particular :
- balance your diet by focusing on fresh foods;
- avoid overeating;
- avoid obesity;
- exercise regularly ;
- sleep a lot every night.