2 minute read
Your diet can boost testosterone
©Shutterstock/Igor Normann
Testosterone is a powerhouse hormone, whose extraordinary influence goes beyond muscles and masculinity.
Testosterone is a key player in sexual development in men and in bone strength for both men and women, among other functions. However, recent decades have unveiled a surprising trend – a dip in average testosterone levels, leaving many feeling fatigued, less frisky, and with weakened bones.
One of the culprits behind this shift? Look no further than the rise of obesity. This modern epidemic not only brings its own health concerns, it is also intricately linked to declining testosterone levels. Mild obesity subtly alters total testosterone, due to insulin resistanceassociated reductions in sex hormone-binding globulin (SHBG), while severe cases supress the hypothalamic−pituitary−testicular axis, resulting in a decline in free testosterone.
But fear not: your diet is a powerful ally in this hormonal battle. Enter the superhero squad of nutrients! Foods rich in flavonoids (found in everyday heroes such as green tea, red wine and olive oil) act as guardians, thwarting the conversion of testosterone to oestradiol. Boron − packed into fruits, tubers and even that morning cup of coffee − possesses proven testosteroneboosting capabilities.
Next we must zoom in on the dynamic duo – zinc and magnesium. They are found in the unsung heroes of the snack world, nuts. These minerals work stealthily to maintain testosterone levels, with zinc playing a role in its synthesis and secretion, and magnesium enhancing its bioavailability by reducing testosterone binding to SHBG.
And let’s not forget vitamin D, the sunshine vitamin. Found in eggs and fatty fish, it orchestrates a hormonal masterpiece by boosting the conversion of cholesterol to testosterone.
The takeaway message is crystal clear: your dietary choices wield the power to tip the scales in favour of appropriate and healthy testosterone levels. While lifestyle factors like exercise, sleep and overall health play their part, strategic food choices can elevate your hormonal harmony. It’s time to eat your way to revitalised hormones and embrace a healthier, more energised version of yourself.
So, what’s on your plate today? A testosterone-boosting feast awaits!
