Before any man starts with testosterone treatment (best prescribed testosterone booster), he should first try to use other existing options to alleviate the male menopausal symptoms, often just as effectively, but without the undesirable side effects.
- Little alcohol
- No nicotine
- Sport and exercise: 30 minutes a day
- Lose weight
- Stress reduction and rest breaks
- Sleep hygiene
Minimize risk factors of metabolic syndrome
In particular, a change in lifestyle can help very well to increase testosterone levels again. Because lifestyle diseases such as obesity and type 2 diabetes, but also stress, has been shown to cause the testosterone level in men to drop more sharply in older years. So if you reduce your weight by eating healthier, moving more, relaxing more, and reducing toxins such as alcohol and nicotine, you not only strengthen your general well-being and prevent secondary diseases, but you also ensure higher testosterone levels.
The right nutrition to aid with Testosterone Deficiency
If you have a testosterone deficiency, you should consider these 3 factors in your diet:
- Protein-rich foods instead of too many carbohydrates and fats
- Food with a low glycemic index or glycemic load
- Intermittent fasting 2-3 times a week
The positive effect can be enhanced by paying attention to certain foods when choosing the menu that has a natural testosterone-like effect. Examples of these phytoandrogens include:
Oats: 3 drops 3 times a day
Ginseng: 1 capsule 3 times a day
Pine pollen: Dissolve one to two tablespoons slowly in your mouth daily
Nettle root: Boil one to two teaspoons in a cup of water. After boiling for a minute, let stand for another 10 minutes and drink after straining. Can be drunk up to 10 times a day.
What foods to avoid if you have low testosterone?
In particular, the so-called phytoestrogens should be reduced or avoided in the diet of men going through menopause or with a lack of testosterone. These include:
- Soy products
- Alcohol: Beer
- bread and pastries containing gluten; most grains contain gluten, which causes an increase in the sex hormone prolactin, which in turn opposes and suppresses testosterone in the body.
- Cruciferous vegetables, ie many types of cabbage: cauliflower, broccoli, Brussels sprouts, kohlrabi, white cabbage, red cabbage
- sunflower seeds
- pumpkin seeds
Dried fruit, especially dried apricots, dates, and plums
Men with testosterone deficiency should also avoid:
- Dairy products: Animal feed often contains soy. The cow’s high estrogen levels are reflected in her milk.
- Trans fatty acids are mainly contained in croissants, biscuits, chips, flips, popcorn, fast food, and ready meals such as chips and pizza.
Conclusion: Nutrition To Aid With Testosterone Deficiency
Testosterone is the hormone primarily responsible for male sexual function. It is made in the testicles and adrenal glands.
Testosterone levels are also important for maintaining muscle mass, bone density, mood, and cognitive function. In men, testosterone levels decrease with age due to certain medical conditions that can lead to a deficiency of this hormone.
In order to combat low testosterone levels, a nutrition plan with a focus on protein intake is recommended.