When trying to increase your T levels, stay away from the foods we are going to talk about today. After all, low testosterone levels are a serious problem.
You may experience decreased sperm counts, decreased energy levels, decreased bone and muscle strength, and decreased sex drive.
Some of the main ingredients to look out for include dairy products, soy, and certain fats. But the good news is that you can keep your T levels high by exercising regularly and by keeping your weight at healthy levels.
What you eat affects more than just your scale. Some foods are better for the brain, such as fish and vegetables. Let's examine which foods are not good for testosterone.
Also read: Best Testosterone Booster Supplements Available Online
9 foods that kill men's testosterone levels
The type of fat a person ingests can affect function and testosterone levels. one to learn examined the diet of young and healthy men with regard to their testicular function and their hormone levels.
Their results suggest that consuming trans fats lowers T levels. They discovered that too many omega-6 fatty acids reduced the size and function of the testicles.
That being said, it's okay to consume omega-3 polyunsaturated fatty acids to increase the size of the testicles and improve their function. More studies are needed to confirm this, but in conclusion, it is best to stay away from omega-6 and trans fats.
one to learn discovered that licorice root lowers T levels in women during menstruation. Animal studies show that licorice supplementation also lowers T. levels.
Desserts, bread, pastries
Diets full of pastries, breads, and desserts have been linked to lower testosterone levels, one said to learn carried out on men from Taiwan.
Other factors included high intake of dairy products, eating out regularly, and failure to eat enough dark, leafy vegetables.
Peppermint and spearmint taste great; For example, the extract can be mixed well in milkshakes and the leaves make the most delicious tea. However, the menthol found in mint could actually lower testosterone levels.
One animal to learn had scientists who treated female rats afflicted with PCOS (polycystic ovarian syndrome) with spearmint essential oil to see how it affected the condition. Researchers found that the spearmint lowered total testosterone levels in the rats.
More evidence suggests that mint lowers testosterone levels in women, but more study is needed to really see what effect the herb has on testosterone in general. After all, these studies were done on animals and women. Future research should focus on men to see what happens when mint is consumed.
Any person with T-level concerns should consider reducing or giving up drinking altogether.
Some studies suggest that a small amount of alcohol could increase testosterone levels, however others point out that this is usually not the case.
Drinking heavily or regularly over a long period of time can cause your testosterone to drop if you are a man.
If you want to increase your testosterone level, you should stay away from dairy products. This is because cow's milk can contain natural or synthetic hormones that can affect your testosterone levels. Animal feed also contains soy, which could increase the level of estrogen in cow's milk.
Tofu, soy protein isolates and edamame have so-called phytoestrogens. They are similar to estrogen and work in the same way.
Many studies have been done on soy, but researchers still have no understanding of the food.
Most studies have found no association between soy product consumption and changes in estrogen levels or serum testosterone. But one to learn showed that estrogen levels and breast tenderness returned to normal when a man gave up soy.
The phytoestrogens in soy can affect the body but not change hormone levels, and this could lead to symptoms associated with high levels of estrogen. More research is needed in both men and women to understand the effects of soy on the body.
Almonds and walnuts can have an impact on testosterone levels. These nuts could increase levels of SHBG, or hormone binding globulin. This is how hormones and testosterone are transported around the body. When SHBG levels are too high, there are fewer free testosterone levels.
However, more research is needed to find out whether men should avoid consuming these nuts in order to keep T levels normal. The studies that support this idea are a bit old and focus on women.
A 2011 to learn showed that women with PCOS (increased testosterone levels in women) were able to lower their T levels by consuming almonds and walnuts as SHBG was increased.
Sugar does have an impact on our health, mostly for the worse! This is no different with testosterone levels. A study conducted on men ages 20 to 39 included participants who consumed large numbers of sugary drinks. These men were at a higher risk for low T levels.
The same to learn also discovered that BMI played a role. Study participants with a BMI greater than 25 were also found to have lower T values.
Processed foods / trans fats
Of course, we get small amounts of trans fats in dairy and meat products. But fast foods and processed foods also contain such fats. You can find it labeled as PHOs or partially hydrogenated oils. But in 2018 the FDA banned the addition of these artificial trans fats to our foods.
Even when the effects are in full swing, there is still a tendency in some processed foods to get their ugly heads raised. Food manufacturers are allowed to list foods with less than 0.5 grams of trans fats in each serving as 0 grams. Often times you will find that trans fats are found in fried foods.
Trans fats should be avoided as they increase the risk of diabetes and lower T levels. They also increase the risk of cardiovascular disease. Evidence of this can be found in this 2017 to learn of young Spanish men whose T levels were generally lowered due to the consumption of trans fats.
Many of us use vegetable oils in our kitchens and they are used for a variety of purposes. Vegetable oils contain a mixture of peanut, olive, corn, canola, soy, sunflower or safflower oil.
These oils contain polyunsaturated fatty acids and monounsaturated fatty acids, which could be linked to lower testosterone levels.
one to learn done on overweight men with hypogonadism (testicles not working properly) found that meals containing these fats lowered serum testosterone levels dramatically.
Flax seeds are a rage for healthy eating right now; Everyone sprinkles these things in their protein smoothies or over their yogurt in the morning. But for men, it may be best to step back and avoid the flax seeds.
These little powerhouses are high in omega-3 fatty acids that we know are good for men. But a to learn conducted by Duke University Medical discovered that flax contains lingnan, which reduced testosterone in all male study participants.
Should I be concerned about bananas and / or caffeine?
Not at all. The internet is famous for spreading rumors and unfortunately some of them turn out to be harmful. Bananas have no effect on your testosterone levels, and neither does caffeine. So enjoy your favorite caffeinated drinks like morning coffee or iced tea on a hot day.
Like this 2019 to learn shows that caffeine consumption is not linked to testosterone levels. You are also welcome to peel and eat it banana.
In fact, research shows that thanks to the inclusion of bromelain in the fruit, bananas can help increase your libido. Bananas are also packed full of riboflavin, which is needed to increase testosterone levels.
Other Great Reasons Men Should Eat a Banana:
- Can help lower blood pressure
- Packed full of fiber and potassium
- Good for the heart thanks to its high potassium and low sodium content
- Ideal for pre-workout nutrition as they support nerve and muscle function
- Can improve your mood thanks to vitamin B6, tryptophan and amino acids
Natural Methods for Boosting Your Testosterone
You should always speak to a doctor first about ways to increase testosterone, but in the meantime, there are steps You can take what may help you increase your T levels.
Here are four lifestyle changes that can lead to higher testosterone levels:
Stress affects your testosterone levels. When we are stressed, our body releases a hormone called cortisol. This hormone helps your body deal with the stress and then your body gradually returns to normal.
But when you're constantly stressed out, cortisol is always there. The circulation of this stress hormone in the blood lowers the levels of free T. Many of us lead stressful lives full of work and family responsibilities.
So, taking steps to manage it can be helpful. You can take a few minutes each day, lift weights, run, or do deep breathing exercises to keep stress at bay. Finding a healthy way to lower your stress levels is important.
Yes, we know that some of you may find it difficult to work overtime, look after the children, or run a household. But getting enough sleep is important for men.
Getting a decent amount of sleep each night could improve your overall health, which in turn can increase testosterone levels.
But the story has a little more to offer, as most T-releases occur in your sleep. If you get less than 8 hours, your testosterone can be reduced by up to 15% the next day.
So while some men can get by on 5 hours of sleep, it is better to go for the full 8 hours so you can potentially enjoy higher levels of testosterone.
Do cardio and strength training
Getting exercise is important. You need it to lose weight or to maintain a healthy weight. Being overweight can lead to lower testosterone levels. So if you're not exercising, now is a good time to start.
For men, cardio seems counterproductive or they think it's something only women do. But the truth is, men should too. Cardio burns lots of calories, and the muscles you build from weight training are great for burning calories while you relax.
Both sports can also help you rebuild muscle mass that may have been lost from low testosterone levels. Work in the way that makes sense to you. After all, everyone's fitness is different.
For some men, cardio can be an 8-mile run while for others it can be a brisk walk around town. Weight training doesn't have to be 500 pounds on the bench on the first day, either. You can do bodyweight exercises at home to get started or use dumbbells to get your body used to it. There is no right or wrong way to do this. Just do it!
We've talked about it at length, but it's worth mentioning. Men who are overweight or obese may have lower T levels. Hence, it is best to make sure that you are eating plenty of fruits and vegetables, healthy carbohydrates, and lean proteins like fish and chicken. Also, drink plenty of water.
Thank you for taking the time to learn more about these foods that are killing your testosterone. In all fairness, it would be unrealistic to leave out some of these foods, such as the naturally occurring sugars found in fruits. However, it is best to be careful about what is in your food and avoid the testosterone-depressing ingredients.
As always, moderation is the key to everything. You should also be proactive about keeping your testosterone levels high. Make sure you eat well, get plenty of rest, and drink plenty of water. It is even more important to exercise regularly.
Also, consider checking out TestoPrime. It's an all-natural dietary supplement that is and is considered to help men increase those T levels everywhere # 1 Best Natural T Booster Supplements.
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