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| This Month's Man Polls Man Poll Number 1: If you had to choose a woman to sleep with other than your wife or girlfriend, who would it be? Top Choices (So far): Jessica Alba 79% Eva Mendez 0% Jessica Biehl 0% Beyonce 11% Rihanna 11% Man Poll Number 2: Should Eliot Spitzer Have Resigned for Sleeping With Prostitutes? No 64% Yes 36% Man Poll Number 3: Is Barack Obama manly enough to be Commander-In-Chief No 73% Yes 26% |
Low Testosterone -- Foods to Eat and Foods to Avoid Related Links Herbs to Raise Your Testosterone Level Foods That Increase Erectile Performance Exercises to Improve ED Yoga to Strengthen Erectile Performance Yoga At Your Desk to Release Tension Why Is My Sperm Count So Low?-Causes and Cures Foods That Help You Maintain Your Erection Normal Penis Size Get Lean Diet for Men April 15, 2011, last updated March 10, 2012 By L. Carr, Associate Editor and Featured Columnist Testosterone is so connected to an image of “manliness”, strength and virility that the very thought of low testosterone can be distressing. Testosterone deepens the voice and controls the sex drive. Testosterone builds muscle and bone, helps hair grow in manly places and contributes to strength. Low testosterone is defined, according to the Endocrine Society, as less than 300 nanograms per deciliter of blood. Studies show testosterone levels decline steadily after we reach the age of 40. According to the Austin Urology Institute, around 39 percent of men over the age of 45 suffer from low testosterone. Do you have to suffer from low testosterone? Is low testosterone a normal part of aging? If you’re under 40 and fear you have low testosterone, what can you do about? Does diet play a part? Are there foods that can help raise testosterone? Is Low Testosterone a Serious Health Problem? Low testosterone has been linked to sexual dysfunction. But, is low testosterone dangerous to your health? The answer is "yes", according to a 2010 study from Ernst Moritz Arndt University in Greifswald, Germany. That study ,which examined 1954 men, found that, men with low testosterone are more than twice as likely to die from all causes as men with normal levels of testosterone. As the study concluded: "After adjusting for waist circumference, smoking habits, high-risk alcohol use, physical activity, renal insufficiency, and levels of dehydroepiandrosterone sulfate, low serum testosterone levels continued to be associated with increased mortality." Gels and medications exist to increase the levels of testosterone in the body through testosterone replacement therapy. So, if you have low testosterone, what can you do? Many men turn to testosterone replacement therapy. But many men are worried about taking testosterone replacement therapy due to links with an increased risk of prostate cancer. Although there is no conclusive evidence either way, there are also no long-term studies that show taking testosterone supplements is safe. Is there another way to increase your testosterone levels? How about diet and nutrition? Did you know that the food you eat and the lifestyle you lead can help correct low testosterone? How Do You Know If You Have Low Testosterone? It is worth testing for low testosterone if you have related symptoms that are affecting your life. Symptoms of low testosterone include a low sex drive, erectile dysfunction, a depressed or low mood, fatigue and difficulty sleeping. Low testosterone can also cause hair loss, a decrease in muscle mass and osteoporosis. What Are The Causes Of Low Testosterone? Low testosterone levels may be the result of many factors. Here are of the leading causes:
Who Suffers from Low Testosterone? Does the so-called “manopause” or “andropause” exist? Many studies point to a fall-off in testosterone as a man reaches a certain age, similar to the hormone changes women face at the menopause. But, unlike estrogen levels at the menopause, testosterone levels don’t drop off rapidly. According to the Endocrine Society, testosterone levels drop off at a rate of around one to two percent each year after the age of 40. And while most men after middle age will have lower testosterone levels, only a small percentage will have levels below which is considered normal. Is Low Testosterone Dangerous? If you’re one of the 39 percent of men who suffers from low testosterone, does it mean you’re at risk of health problems along with suffering the symptoms of low testosterone? According to a 2008 study from the University of Sydney, Concord, New South Wales, Australia, you are. What kinds of health problems are caused by low testosterone? Men over 60 with low testosterone have a substantially higher risk of bone fractures. And a 2007 study from the University of California, San Diego (UCSD) School of Medicine also says yes. In fact, here is a startling discovery. Having low testosterone may shorten the lives of men over 50. Research over 18 years found men with low testosterone carried a 33 percent higher risk of death compared to men with higher levels. Men with low testosterone are more likely to have markers for inflammation that contribute to many diseases, larger waist sizes, and metabolic syndrome. (Learn the normal waist size for men.) However, could it be that obesity actually causes low testosterone, not the other way around? Principal researcher Dr Elizabeth Barrett-Connor said "It may be possible to alter the testosterone level by lowering obesity" and that while low testosterone is linked with a shorter life, high testosterone is not necessarily linked with a longer life. (Read more about the connection between foods, heart disease and erectile dysfunction). So how does your diet help or hinder your testosterone levels? Obesity is seen by many experts as a key cause of low testosterone. A 2010 study from the University at Buffalo found 40 percent of obese patients studied had lower than normal testosterone levels. This percentage rose to 50 percent in obese men who also had diabetes. Men with diabetes, whether they were obese or not, showed lower than normal levels of testosterone. In this case, a diet that reduces obesity will help prevent low levels of testosterone. (Learn the ideal weight for men of different heights.) For many, finding out you have low testosterone can be the wake-up call you need to make changes to your life – lose weight, choose a healthier diet and get active. Which foods do you need to eat to kick-start your testosterone- building diet? Which foods do you need to avoid? Foods to Eat and Foods to Avoid The Protein/ Carbohydrate Debate and Low Testosterone It seems the Atkins diet craze won’t help your testosterone levels. Leave the high-protein diet at the door if you want to raise your testosterone levels, according to a 1997 report from Penn State University that linked low testosterone levels with a high consumption of protein in relation to carbohydrates. A 1987 study by Anderson et al published in the journal Life Sciences also found men on a high-carbohydrate diet had significantly higher levels of testosterone than those on a high-protein diet. This seems to contradict body-building where loading up on protein produces strong, ripped muscles but it may be that professional body-builders are trading physique for low testosterone levels. Foods to include… Around eight ounces of lean meat a day, low-fat milk or fat-free yoghurt, moderate amounts of pasta, rice, whole wheat bread. Foods to avoid… All-protein meals, large fatty cuts of meat, protein shakes and bars. Good and Bad Fats For Healthy Testosterone Levels We’ve been told to cut down on fat for a healthy lifestyle but are all fats bad for your testosterone? Research exists that flies in the face of guidelines from the American Heart Association that a low-fat diet could be bad – for your testosterone levels. You need dietary fat to produce testosterone. A 1997 study from Penn State University suggests that higher testosterone levels are associated with a higher percentage of fat in the diet, but only when the fat is either saturated (butter, lard) or monounsaturated (e.g. from nuts). A high intake of polyunsaturated fats in comparison to saturated and monounsaturated fats resulted in lower testosterone levels. For example, you might want to skip canola oil. A 2010 study from Japan entitled “Testosterone-lowering activity of canola and hydrogenated soybean oil in the stroke- prone spontaneously hypertensive rat” found canola oil decreased testosterone levels in rats. So, monounsaturated fats are the way to go for heart health and to keep your testosterone levels high. Foods to include… Nuts, olive oil, peanut butter. Foods to avoid… Vegetable oils, canola oil, lard, butter. The Relationship Between Fiber and Low Testosterone Fiber has many health benefits, but it may not be good for your testosterone. The 1997 Penn State University study suggested dietary fiber negatively affected testosterone levels, but only weakly. Other research supports the concept that excess fiber may be bad for your testosterone levels. When participants in a 1983 study by Hämäläinen, Adlercreutz, Puska and Pietinen (“Decrease of serum total and free testosterone during a low-fat high-fiber diet”) transferred to a diet lower in fat and significantly higher in fiber, testosterone decreased. So tread carefully with a high-fiber diet if you suffer from low testosterone. We all need fiber in the diet, however, so don’t cut it out completely. Food to include… Whole fruit and vegetables, whole grains. Food to avoid… High-fiber cereals and other products, fiber supplements. Soy And Low Testosterone As a staple of the vegetarian diet and lauded for its cardiovascular health benefits, soy could negatively affect your testosterone levels. Soy and soy isoflavones increase the levels of estrogen in the body and may also lower testosterone levels. A 2000 study from Monash University, Clayton, Australia found women taking soy isoflavones supplements over three months reported improved menopausal symptoms, suggesting an increase in estrogen levels. A 2011 study from Beth Israel Medical Deaconess Center, Harvard Medical School found one 19-year-old man’s heavy consumption of soy-based products on a vegan- style diet resulted in sudden loss of libido, erectile dysfunction and low levels of testosterone. Testosterone levels steadily increased with the cessation of the soy-rich diet. And according to the results of a 2003 study from University Hospital of Wales, Cardiff soy lowered serum testosterone concentrations in men after volunteers were fed scones made with soy flour. Foods to avoid… Soy beans, tofu, soy mince, soy milk, soy nuts. Increase Your Zinc Intake for Higher Testosterone Levels Research shows zinc is crucial for a healthy reproductive system and a zinc deficiency is linked to male infertility and low testosterone. A 2011 study on mice from Pennsylvania State University found “compelling evidence that reduced zinc intake may be associated with infertility in men, perhaps independent of decreased levels of circulating zinc or testosterone, which warrants further investigation in human populations.” More conclusively, a 2010 study from Shiraz University of Medical Sciences, Shiraz, Iran found 250mg of zinc supplements a day for six weeks significantly increased serum levels of testosterone. (Read more about zinc's affect on testosterone levels). Foods to include… oysters (two or three deliver your full day’s supply), shellfish, seafood, nuts, seeds. Healthy Herbs For High Testosterone When it comes to testosterone levels, not all herbs are your friends. Avoid spearmint. Spearmint tea lowers testosterone, according to 2 studies. One 2010 study from Eastbourne District General Hospital, East Sussex, UK where researchers discovered that two cups of spearmint tea a day lowered testosterone levels. And 2007 research from Suleyman Demirel University, Isparta, Turkey that demonstrated two cups of spearmint tea significantly reduced levels of androgen in the body. Why should spearmint act to lower testosterone levels and why was it tested in the first place? Researchers are unsure, but anecdotal evidence was brought to the attention of scientists that the spearmint plant was responsible for reducing the libido in men in a town in southwest Turkey, possibly as a result of decreased androgen levels. Avoid Licorice. Licorice is also suspected of being a testosterone-inhibitor, as demonstrated in a 1999 study from Armanini D and Palermo M entitled “Reduction of serum testosterone in men by licorice.” Eat Garlic. On the other hand, garlic was shown to increase testicular testosterone in rats, according to a 2001 study from Kobe Women's University, Suma-ku, Kobe, Japan. Dietary supplementation with 100g a day brought benefits. Although little scientific evidence exists to support the claim that oat straw (often combined with saw palmetto) increases the amount of free testosterone in the blood, many people have reported benefits. Foods to include…Garlic, oat straw, saw palmetto. Foods to avoid… Spearmint, licorice. If you like this article, you might also like: Why Is My Sperm Count So Low?-Causes and Cures Foods That Strengthen Erectile Performance Normal Penis Size Bad Bed Habits That Turn Her Off Eating Soy Reduces Sperm Count Whey Versus Creatine -Which One Is Better? Why Asian Men Don't Get As Much Prostate Cancer |
| Olive oil is great for your cardiovascular health. But is it helpful if you have low testosterone? The answer may surprise you. |
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