5 daily habits that can lower your testosterone levels
Avoid these common habits to maintain a proper testosterone level in your body.
Testosterone is a vital hormone that plays a significant role in numerous functions in your body. From boosting fertility to promoting hair growth to regulating red blood cell production to supporting bone as well as muscle development – this hormone does a lot that keeps you fit and healthy. A low level of this hormone is associated with several health issues such as fatigue, infertility, hair loss, obesity, anemia, muscle loss, mood swings, and more. While this is a part of the aging process, some daily habits could also bring your testosterone levels down. In this article, we will discuss some of them.
Consuming a poor diet
What you eat matters a lot for your testosterone levels. As per scientific research, soy-based products (such as soy milk, tofu, and edamame) contain a rich number of phytoestrogens that restrict the production of testosterone hormones. Vegetable oils like corn, canola, soybean, and cottonseed oil, etc. are packed with polyunsaturated fatty acids that also cause a low testosterone level. The list also includes mint, licorice root, flaxseeds, etc.
Occasional drinking is not only a mood booster but also linked to certain health benefits. However, the problem starts just when you do it excessively. Several studies have indicated that habitual alcohol intake is extremely detrimental to testosterone production in your body. A recent study has shown that people who consume 30-40 grams of alcohol every day end up having a 7% lower testosterone level than those who don’t.
A poor sleep pattern is directly linked to a wide array of health issues. According to many health experts, insufficient sleep also reduces your body’s ability to produce testosterone hormones. People who don’t get quality sleep regularly, end up having at least a 15% decrease in their testosterone levels. So, do sleep for a minimum of 8 hours every day. If you have insomnia or any other sleep disorders, consult with a doctor asap!
Lack of physical activities
It’s a no-brainer that lack of physical activities ends up disrupting all bodily functions. As per many pieces of research, it is directly linked to a low testosterone level in the human body. Moreover, it also takes a heavy toll on your mood, cognitive skills, bone density, heart health, and more. So, get at least 40 minutes of exercise every day to avoid such issues.
A recent study has shown that overweight people have an average of 15% low testosterone level than people having a normal body weight. It reduces the levels of SHBG – which is a protein that carries testosterone in the blood. Also, the excess fat cells metabolize testosterone to estrogen, which further results in lowering your testosterone levels.
Apart from these, taking certain medications is also known to reduce the levels of testosterone hormone.