Testosterone is an essential hormone found in both males and females, albeit it plays a more significant role in men’s lives. It helps support muscle growth, bone density, mood regulation, and sexual health. Sadly, modern diets can unknowingly sabotage one’s testosterone levels. According to the Tennessee Men’s Clinic, some foods and drinks can disrupt hormonal balance and hinder an individual’s ability to produce testosterone. Here’s a guide about what to avoid to protect the testosterone levels.
Soy Products
Containing phytoestrogens, the compounds of soy plants mimic estrogen in the body. When consumed in moderation, soy is safe enough, although eating it too much can lead to decreased levels of testosterone. Foods such as tofu, soy milk, and edamame should be eaten in moderation by males who are in any way concerned about hormone levels.
Sugar and High-Fructose Corn Syrup
Sugar is another major evil that drains testosterone. High sugar and fructose can cause insulin resistance and thus result in lesser testosterone levels. Processed snacks, soft drinks, and desserts saturated in high-fructose corn syrup can wreak havoc on both blood sugar levels and hormone balance. Eating less of those sugary foods is one of the basic requirements for healthy testosterone, suggests the Tennessee Men’s Clinic.
Alcohol
Regular intake of alcohol may result in lower levels of testosterone, especially when consumed in excessive amounts. Studies reveal heavy consumption of it inhibits the ability of the brain to communicate with the testes in producing testosterone. Moreover, it accelerates the rate at which testosterone is converted to estrogen, further causing hormonal imbalance. Reducing or quitting alcohol entirely may help retain testosterone production.
Mint
While mint is often perceived to be a cooling herb, it can lessen the level of testosterone especially if highly concentrated. Researchers have shown that spearmint and peppermint impact testosterone levels by decreasing it while promoting estrogen. Although this effect may not be profound in a small amount, frequent consumption of mint tea or mint-flavored products could become impactful over time.
Processed Foods and Trans Fats
Highly processed foods, saturated with unhealthy fats like trans fats, can be downright damaging to one’s health as well as hormone production. Trans fats, just like the saturated fats that come along in fast food, baked goods, and packaged snacks, have been associated with driving down levels of testosterone. Such fats naturally cause inflammation and alter normal body functions involving hormones. Make sure to transition to whole foods and healthy fats like avocados, olive oil, and nuts instead.
Dairy Products
Dairy, especially milk, comprises estrogen and progesterone hormones that might interfere with the production of testosterone if consumed in excessive amounts. Although dairy can form an integral part of a balanced diet, those keen on maintaining their testosterone levels would make sure to reduce their intake of dairy products, particularly whole or full-fat dairy products.
Maintaining healthy testosterone levels is crucial for achieving general well-being with well-balanced hormone levels. Make sure to avoid food items as stated above or consume them in moderation as it helps keep one’s hormone level in check. A whole-food, nutrient-rich diet will help retain a sound and keep testosterone at the optimal range.
