Testosterone is a vital sex hormone for both men and women. It plays a crucial role in maintaining bone density, muscle mass, libido and overall health, according to the National Institutes of Health (NIH). However, our bodies naturally produce less testosterone as we age, leading to various health issues including obesity, insulin resistance, and diabetes. WebMD explain. Fortunately, several ways to maintain healthy testosterone levels include regular exercise and a balanced diet. You may be surprised to learn that certain foods can negatively impact testosterone production, causing levels of this essential hormone to drop. That’s why we spoke with health and nutrition experts who discuss seven testosterone-killing foods you should avoid if you want to maintain optimal testosterone levels.
From processed foods to high-sugar snacks, certain foods can wreak havoc on our hormones, including testosterone. By understanding which foods to avoid, you can make smarter food choices and ensure your body is functioning at its best. So whether you want to improve your athletic performance or simply maintain your health as you age, read on to discover seven testosterone-killing foods you should always avoid.
1. Alcohol
“Drinking more than one or two drinks a day can lower testosterone levels in men by disrupting signals from the brain to the testicles for testosterone production and decreasing the ability of the testicles to produce the hormone by other means”, Kelsey Kunik, RDNdietitian nutritionist and nutrition consultant for Zenmaster Wellnessrecount AND N. “Alcohol also disrupts sleep, which studies have shown can lead to a 10-15% drop in testosterone production.”
Alcohol affects your liver’s ability to break down estrogen, which leads to a decrease in testosterone production. So if you want to maintain healthy testosterone levels, limit your alcohol intake.
2. Spearmint
Spearmint is a popular herb often used in teas and other beverages. However, it turned out to have anti-androgenic effects, which means it can reduce testosterone levels. This is especially true when consumed in large amounts, so it’s best to avoid it to maintain healthy testosterone levels.
“While the blood sugar-lowering effects of spearmint might benefit women with polycystic ovary syndrome (PCOS), research needs to be done on how spearmint may affect testosterone levels in men,” says Kunik.
3. Sugary drinks
Sugary drinks such as sodas and energy drinks are loaded with added sugars and can lead to weight gain and obesity, research show. As a result, sugary drinks can have a negative effect on testosterone levels. For example, a study Posted in Reproductive Biology and Endocrinology found that high consumption of sugary drinks was significantly associated with low testosterone levels in American adult men aged 20-39.
“Sugary drinks and other sugary foods raise blood sugar, which creates a hormonal cascade effect that reduces testosterone production,” Kunik says. “High blood sugar prevents the pituitary gland from producing enough luteinizing hormone, which helps stimulate testosterone production in the testicles.”
4. Refined carbohydrates from breads and pastries
Refined carbohydrates from bread and pastries can have a negative effect on testosterone levels due to their high sugar content, which contributes to weight gain and obesity.
“Several studies suggest that testosterone levels can drop with frequent restaurant eating,” says Denise Coventry, Dt.P., a dietitian specializing in gastrointestinal health. “The quality of your diet can change with large servings of breads, pastries and desserts without balancing the need for dark green vegetables and healthy meals prepared at home.”
5. Processed meats
Processed meats, such as sausages and bacon, are often high in saturated fat and have been linked to various health issues. They can also have a negative effect on testosterone levels. According to a study Posted in human reproductionmen who ate large amounts of processed meat had 15% lower testosterone volume and a 37% decrease in sperm count.
“Studies have found low testosterone levels and poor sperm quality in men who ate more processed meats and their diets were lower in beans, legumes, vegetables and dairy products,” says Nicole Ibarra, Dt.P.dietitian and diet coach.
6. Fast food
“Regularly eating an abundance of high-calorie, high-fat foods, such as hamburgers and fries at fast food joints, may not help your sex hormones, including testosterone,” warns Caroline Thomason, RD, CDCES, a Virginia-based dietician. “Forming healthy habits around eating less fast food is a good place to start. [for optimal testosterone levels.].”
Research shows that fast food is often loaded with unhealthy fats, added sugars and excess calories – a recipe for unhealthy weight gain that can negatively impact testosterone levels.
7. Flax seeds
Flaxseed rounds out our list of testosterone-killing foods. Research suggests that consuming large amounts of flaxseed can lead to lower testosterone levels in men. For example, a study Posted in Urology found that men who had prostate cancer who received flaxseed supplements had significantly reduced testosterone levels.
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