Healthy levels of testosterone are key to maintaining balance in your overall health. This sex hormone affects different aspects of your body including strength, muscle mass, and sexual function. Unbalanced testosterone levels may thus lead to a host of health problems.
Both men and women have testosterone. Certain conditions or disorders may leave you with too much of this hormone, and in this case, it may be too much of a good thing.
There are many factors that help balance testosterone levels in the body. In this article, you will find out how to lower your testosterone with diet and lifestyle changes, as well as medical therapies that can help balance out your hormone level.
8 Foods to Lower Testosterone
Eating a balanced diet is key not only to protecting your health but also to lowering your testosterone levels. Take a look at some foods to add to your grocery list:
1. Mint
Not just for freshening breath, mint may also cause testosterone levels to dip. Spearmint and peppermint, in particular, may have a direct impact on the level of this in your body.
2. Soy Products
If you like soy products, you may already be on your way to dropping your testosterone levels. When consumed regularly, products like tofu, soy milk, miso, and edamame can decrease testosterone levels in men.
3. Vegetable Oil
Most people already consume vegetable oil in their normal diet. This includes corn, canola, soybean, and cottonseed oil. What’s the big deal about these oils? They contain polyunsaturated fatty acids that are known as a source of healthy dietary fats. Research shows that these acids may also help decrease testosterone levels.
4. Licorice Root
Licorice root may decrease hormone levels over time with regular consumption. This ingredient is commonly used to flavor beverages and sweeten candies. However, this doesn’t apply to licorice candy because those don’t typically contain licorice root.
5. Processed Foods
This may go against your healthy diet, but processed foods may lower testosterone levels. The secret is the high trans-fat content in these foods. For most people, the trade-off may not be worth it, but it is an option if you already consume frozen foods and pre-packaged snacks.
6. Flaxseeds
An alternative to a high trans-fat diet would be upping your flaxseed intake. This little ingredient has fiber, heart-healthy fats, and nutrients. It also contains compounds that may decrease testosterone in your body.
Flaxseeds contain plant compounds called lignans. These compounds bind to the hormone and force it to be flushed from the body. In addition, flaxseeds contain omega-3 fatty acids which may also help decrease testosterone.
7. Nuts
Nuts are always a good option to add to your diet. They’re packed with important nutrients and are typically loaded with polyunsaturated fatty acids.
Furthermore, some research shows certain nuts may also lower free testosterone in your body. So far, though, research has only pointed to almonds and walnuts as the two types of nuts that may have these properties. Still, most nuts contain polyunsaturated fatty acids that may also decrease testosterone, so adding them to your diet may be how to lower your testosterone in a healthy way.
8. Alcohol
Although not recommended, alcohol is also known to help lower testosterone, especially in men. While an occasional glass of wine can bring some health benefits, research shows that excessive alcohol intake can severely lower your testosterone levels.
This is by no means an endorsement for alcohol consumption, though. If you’re thinking of starting on a drink regimen consisting of 2-3 drinks a day, don’t do it. After all, there’s no research that would demonstrate how moderate alcohol consumption could affect your testosterone levels, so it’s best to stick to the other seven tips on this list.
Drug and Medical Treatments
Additionally, your doctor may help you lower testosterone levels, especially if high levels of the hormone are interfering with your general health. The doctor may use hormone therapies in specific instances like prostate cancer, polycystic ovary syndrome, or gender reassignment.
Drug treatments may help your body to stop using testosterone and lower the amount produced. Furthermore, chemical castration or orchiectomy may help lower the amount of testosterone made in the body.
Lifestyle Changes and Considerations
Certain lifestyle factors can also raise or lower testosterone levels. Take a look at these lifestyle changes that can help balance out your testosterone levels:
Get Moving
Try to incorporate regular exercise into your lifestyle. Incorporating moderate-intensity exercise may help lower testosterone, free testosterone, and androgen in the body. Weight loss may also lower testosterone levels in other ways. Testosterone production increases with insulin, so if you’re wondering how to lower your testosterone, lowering your insulin levels may be the answer.
Fatherhood and Matrimony
Some research also shows that certain milestones may also affect testosterone levels. Holding a baby can lower these levels temporarily, but getting married lowers it indefinitely – or at least until the marriage ends.
Fatherhood doesn’t necessarily have the same effect in single people. Still, this may be good news if you plan on getting married or starting a family sometime soon.
Eat a Low-Fat Diet
Eating a low-fat diet not only helps you lose weight when combined with exercise but it may also help lower testosterone in the body. One study found that men who ate diets with low fat but higher polyunsaturated fats and fiber lowered testosterone levels. These effects are reversible, however, so it’s important to keep up with the diet.
Final Thought
Hormone balance is integral for a healthy body. However, their levels may sometimes fluctuate for a variety of reasons, including certain medical conditions. At those times, you will need extra help to restore their balance.
Making dietary changes is one way how to lower your testosterone at home. But if your hormone levels are severely unbalanced, you may want to speak with your doctor. The doctor may provide options such as hormone replacement therapy or other treatments that aren’t available with self-care at home.
Lastly, hormones require a delicate balance that may be disrupted by taking supplements or other treatments. Speak with your doctor first if you decide to make changes – dietary or otherwise – that could have a major impact on your hormone levels.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4142768
https://www.healthline.com/nutrition/foods-that-lower-testosterone#section1
https://www.ncbi.nlm.nih.gov/pubmed/19585478
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788221
https://www.ncbi.nlm.nih.gov/pubmed/15735098
https://www.ncbi.nlm.nih.gov/pubmed/11525593
https://www.ncbi.nlm.nih.gov/pubmed/14520600
https://www.ncbi.nlm.nih.gov/pubmed/2826899
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3941370
https://www.ncbi.nlm.nih.gov/pubmed/21157477
https://news.harvard.edu/gazette/story/2002/08/marriage-lowers-testosterone
https://www.ncbi.nlm.nih.gov/pubmed/10940346
https://www.ncbi.nlm.nih.gov/pubmed/6298507
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