Inexplicable feelings of fatigue and weakness, and a decreasing libido may be indications of a health condition. If you have been experiencing these symptoms lately, you need to find out what could be causing them. There is one thing that most men sometimes overlook when they get similar signs, and that is their decreasing testosterone levels. The reasons for low testosterone levels may vary, and while there are factors such as obesity and stress, it is worth noting that some foods can cause hormonal imbalances as well. In this article, we’ll explore the foods that may affect your testosterone levels and some tips on how to boost and maintain your testosterone levels.
What Are Normal Testosterone Levels?
It’s always an advantage for men to be in check of their health, including their hormone levels. Knowing the normal range of testosterone levels should help them figure- out why they are experiencing the symptoms. Age is a major factor in determining the normal range of testosterone. A testosterone levels by age chart will tell you the level you should maintain based on age.
Several resources may provide information, but according to one study[1], the ideal levels should be:
- 20 - 24 years: 409 - 558 nd/dL
- 25 - 29 years: 413 - 575 nd/dL
- 30 - 34 years: 359 - 498 nd/dL
- 35 - 39 years: 352 - 478 nd/dL
- 40 - 44 years: 350 - 473 nd/dL
The best way to know your condition is to see your healthcare provider. You may be advised to take some tests that will measure your testosterone levels. You also need to inform your doctor of any medications you are taking and your lifestyle. These and your test results should help your doctor determine what’s causing your symptoms.
Why Is Testosterone so Important?
Testosterone is vital in a man’s biological makeup. Its role is crucial in maintaining physical and mental well-being as it serves the body's physiological processes.
Testosterone is considered the main sex hormone in men. It’s a hormone that contributes to several functions in the male body, such as:
- Regulating your libido
- The distribution of fat throughout your body
- Production of red blood cells
- Sperm production
- Muscle mass
- Muscle strength
- Bone mass
When testosterone levels decline, these functions may start to become less effective. Men with low testosterone levels may begin to notice problems like a loss of lean mass, an increase in fat mass, and poor performance in the bedroom.
Foods That Lower Testosterone Levels
Understanding the importance of testosterone in your body should propel you to take care of yourself and maintain your hormones within healthy levels. One way is to identify which foods could trigger the decline of your testosterone levels. These foods may significantly affect testosterone production which can also cause other health issues to develop. You should eliminate or limit these foods in your diet.
1. Alcohol
While many foods and drinks can have an impact on your testosterone levels, alcohol can notably impact your hormone count. Alcohol may also affect the potency of testosterone supplements, impeding their expected benefits.
Low testosterone count is mostly associated with frequent drinking, especially if you are consuming more than the recommended amount.
Aside from testosterone levels, alcohol can also impact your reproductive system. One study explains that chronic and excessive alcohol use has been linked to impairments in the Sertoli cells of the testicles[2]. These are cells that play a critical role in sperm maturity.
2. Processed Food
While processed foods make meal preparations more convenient, these foods contain processed carbohydrates, sugars, sodium, saturated fats, and several other compounds that are harmful to your body.
Too much of these foods can increase your risk of certain diseases and conditions such as obesity. Additionally, processed foods have been linked to a higher risk of type 2 diabetes and cardiovascular diseases.
Some studies have correlated processed food intake and testosterone levels. One study[3] showed that fried foods can cause a notable decrease in a man’s blood serum testosterone levels.
3. Sugar
Small amounts of sugar won’t cause serious concerns; a high refined sugar intake, however, can be detrimental to your general health.
What’s in your kitchen pantry can tell you how high your sugar consumption is. If you keep candies, chocolate bars, processed fruit juices, and other sugary products in your cupboard, you put your health at high risk.
Studies have found that sugar can be addictive[4]. It may be rewarding at times, but overdoing it can set your brain to send craving signals which could result in an addiction.
One study[5] concluded that sugary beverages lowered testosterone levels among a group of men aged between 20 and 39 years. There was a significant reduction in testosterone levels among those men who were consuming these sugary beverages.
Boosting Your Testosterone Levels
Keeping a healthy diet can contribute to healthy well-being and choosing the right kind of food should yield noticeable improvements. Aside from a positive lifestyle, there are other ways to enhance testosterone levels.
As mentioned, avoiding foods that lower testosterone levels helps maintain healthy hormones. Other options that can boost your hormone levels include:
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Finding the best testosterone booster for erectile dysfunction can surely help you if you’re struggling with your performance during sex. These supplements generally contain ingredients that boost blood circulation to help you get better erections. They also use ingredients that can enhance your libido and give you more stamina.
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Proper stress management is an excellent way to improve your bedroom performance. Too much stress can result in consistent inflammation due to high cortisol levels circulating in your bloodstream. Breathing exercises, meditation, yoga, and several relaxation and calming practices can help reduce your stress. Remember that stress can also affect your testosterone levels.
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Always get a good night’s sleep. Lack of sleep can make you feel tired all the time, affects your cognitive function, increases your risk for certain diseases, and can have an impact on your sex life.
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Avoid exposing yourself to chemicals such as BPA found in many plastic materials used for packaging foods and drinks. These materials have been shown to impact estrogen and testosterone levels in your body.
It is always an advantage for men to be watchful of their food and supplement intake. While this practice is highly recommended, overdoing it might cause more harm than good. It is best to be aware of the signs of high testosterone in a man to ensure your efforts stay within the healthy range. High testosterone levels can also have adverse effects.
Stress management, better sleep, and reducing your exposure to estrogen-like chemicals won’t cause a surge in testosterone. However, taking testosterone boosters more than the recommended dosage could lead to problems.
Conclusion
Understanding one’s health is key to a sound well-being. You must know the causes of your low testosterone levels before looking for the best testosterone booster. Additionally, you need to check your pantry as your diet might have foods that kill testosterone. Having a positive lifestyle and maintaining good physical and mental health are excellent strategies to improve your hormone balance.
References
1] ↑https://pubmed.ncbi.nlm.nih.gov/36282060/
2] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6761906/
3] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6660671/
4] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468293/
5] ↑https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015465/
Amr
Amr Adel Helmy is a 29-year-old pharmacist who has established himself as an experienced medical content writer. He holds a bachelor's degree in pharmacy from the esteemed Faculty of Pharmacy at Alexandria University. Amr's passion for writing stemmed from his interest in healthcare, and he combined his knowledge of the medical field with his creative flair to become a proficient content writer. Throughout his career, Amr has worked on various projects, including medical articles, research papers, and informative blog posts for clients in the healthcare industry. He has a comprehensive understanding of medical terminology and can translate complex medical jargon into easily understandable language for the general public. Amr's dedication to his craft is reflected in the quality of his work, and his attention to detail ensures that each piece of content he writes is accurate, informative, and engaging. When he's not working, Amr enjoys reading about the latest advancements in healthcare and spending time with his loved ones.
