Testosterone plays a great role in men's health, especially in male sexuality and reproduction, muscle mass, hair growth, as well as maintenance of bone density and normal red blood cell levels. This hormone also contributes to men's sense of well-being.
When men's testosterone levels begin to decline, they may experience decreased sex drive, erectile dysfunction, depressed mood, and memory complications. This decline naturally occurs when a man turns 30, but it can happen earlier due to certain factors like lifestyle and being overweight.
According to research presented at the Endocrine Society's 2012 meeting, men who were overweight had decreased levels of testosterone. Shedding excess pounds was recommended to help increase their male hormone production.
What Foods Should You Avoid?
Managing your weight involves great discipline, and the foods you eat will make or break your health. If you're someone who's overweight, you need to reduce (and eventually eliminate) your sugar consumption, especially fructose.
Fructose is one of the primary causes of obesity, and your consumption of it should be limited to 25 grams per day, including 15 grams coming from fruit. If you're overweight or obese, or are struggling with a disease linked to insulin resistance, it's best to keep it below 15 grams.
Eliminating grains and milk, including raw milk, may also help with your weight management efforts. Milk contains a type of sugar called lactose, which has been found to increase insulin resistance.
Refined carbohydrates, such as breakfast cereals, waffles, pretzels, and similar processed foods, should also be avoided, as they break down to sugar and affect your insulin levels. People who excessively consume these foods are prone to insulin resistance, which is an underlying cause of most chronic diseases as well as obesity.
Replace all of these foods with healthy substitutes, such as high-quality protein, vegetable carbohydrates, and healthy fats (like saturated fats). Vegetable carbohydrates help manage your insulin levels and slow down the conversion of glucose and other simple sugars.
Doing This Regularly Will Also Support Testosterone Health
It goes without saying that combining exercise with proper diet will surely help you control your weight. Additionally, exercise - specifically short intense exercise - can contribute to healthy testosterone production. Unlike aerobics or prolonged moderate exercise (which does not affect testosterone levels), high-intensity exercises can be completed in as little as 20 minutes.
High-intensity exercises can be done with or without exercise equipment. Machines you can use include an elliptical machine, recumbent bike, or even a treadmill. You can swim or sprint outdoors, which should be done carefully to prevent any injuries.
Bottomline: While it may be tempting to binge on junk food or live a sedentary life, remember that how you live can decrease your testosterone levels and affect your manhood and overall wellness. It's best to eat the right foods and stay active.