If you are a male and want to know how to lower testosterone naturally, it is a good idea to check your diet. In order to make the best use of your efforts, you need to understand what foods have a negative impact on your testosterone levels and which ones have a positive effect. There are a number of factors other than aging that can affect your hormone levels, including weight, exercise, and preexisting conditions.
Among the most popular ways to lower testosterone is to avoid sugar. According to studies, sugar ingestion causes a 25 percent drop in testosterone levels in males ages 19 to 74. Interestingly, testosterone levels stay low for up to two hours after sugar ingestion.
Another way to reduce testosterone is to cut down on the number of alcohol drinks you consume. Although alcoholic beverages have been shown to have beneficial effects on health, too much alcohol can lead to a decrease in testosterone. In fact, a study found that men who consumed four or more alcohol drinks a day had lower testosterone levels than men who did not.
Many processed foods contain high levels of polyunsaturated fatty acids (PUFAs). These fats can cause inflammation in the body, which in turn can affect hormone levels. To minimize your risk, avoid foods that are high in PUFAs. Instead, opt for foods that are rich in monounsaturated fatty acids. These fatty acids are also cholesterol-friendly.
Nuts are another food that you can include in your diet. They are chock-full of omega-3 fatty acids. This type of fatty acid is especially beneficial for your testosterone levels. To boost your levels, you can eat walnuts and almonds. They also increase your sex-hormone binding globulin, which is important for healthy testosterone levels.
It is also important to remember to avoid dairy. Dairy products contain a lot of estrogen, which can adversely affect your testosterone levels. You can opt for plant-based milk alternatives, but be sure to choose grass-fed and organic products. You can also avoid soy products, which have been shown to be problematic.
Some vegetables have been shown to have a negative impact on testosterone levels. Vegetable oils, for example, can contain large amounts of free radicals. These free radicals can cause chronic diseases. In addition, consuming high amounts of omega-3 fatty acids can negatively affect your T levels.
Some people have been advised to drink marjoram tea, which has a positive effect on testosterone. You can also eat flaxseed, which is a good source of dietary lignans. These lignans can prevent the conversion of testosterone into androgen. They can also help reduce total testosterone.
Soy is another food that can have a negative impact on your testosterone levels. It contains a large volume of phytoestrogen isoflavones. If you have PCOS, you might want to avoid soy. It can interfere with thyroid function, which can also cause your T levels to decrease.
It is always best to consult your doctor before modifying your diet. In some cases, you may need hormone replacement therapy to help maintain optimal testosterone levels.