Testosterone and estrogen are hormones that are present in both males and females and are responsible for several functions, including the development of the primary and secondary gender characteristics. In addition, these hormones help maintain the density of the bones of both men and women. In certain circumstances, it may be healthier or more desirable to increase testosterone and decrease estrogen. Diet can play a role in this hormonal balance, but speak with your doctor before making significant changes to your eating habits.
Fats
Although too much fat in any diet can lead to health problems, it is essential to include this nutrient in order to encourage your body to produce more testosterone. It's also important to choose healthy sources of fat such as almonds, eggs and avocados. Additionally, the Soaring Crane Natural Health Center explains that these fats are healthier than saturated fat found in animal proteins. They continue by adding that healthy fats that increase testosterone can also reduce estrogen.
Protein and Carbohydrates
Protein-rich foods like raw oysters, eggs, beans, and lean meat and poultry are a source of testosterone-boosting zinc, a mineral essential for health and immunity. In addition, a 1987 research study published in "Life Sciences" found that the ratio of protein to fats can alter testosterone levels in men. The study explains that men who ate a high carbohydrate diet in proportion to protein had higher testosterone than men who are a high protein diet. Protein and carbohydrates are both important sources of energy however it appears that the proportion of each can alter hormonal chemistry.
Lignans
Lignans are substances that naturally occur in some plant-based foods. According to the Linus Pauling Institute at Oregon State University, lignans, which are found in flaxseeds, whole grain products, fruits and vegetables, also appear to be anti-estrogenic. This effect is caused when lignans change the way enzymes that help metabolize estrogens act in your body. Foods that are rich in lignans also tend to be high in dietary fiber as well as other nutrients. Maintaining a healthy weight too, helps decrease estrogenic activity, according to Dr. Ronald Hoffman.
Fiber
Dietary fiber is essential for attaining and maintaining a healthy weight which can reduce estrogen. In addition, Dr. Hoffman explains that once your body has used a certain amount of estrogen, the excess is excreted in solid waste. Eating a low fiber diet therefore, allows estrogen to remain in the body longer because the motility of your bowels is slower than when you eat a high fiber diet. If you're a woman, decreasing the amount of excess estrogen in your body may also reduce your risk of estrogen-driven illnesses such as breast cancer.
References
- RCN DC Metro: Hormones of the Reproductive System
- Linus Pauling Institute at Oregon State University: Lignans
- Fitness and Bodybuilding: Foods That Increase Testosterone
- Soaring Crane Natural Health Center: Anti-Estrogenic Diet/Hormonal Balancing
- "Life Sciences"; Diet-Hormone Interactions: Protein/Carbohydrate Ratio Alters Reciprocally the Plasma Levels of Testosterone and Cortisol and Their Respective Binding Globulins in Man.; K. E. Anderson, et al.; 1987
- Dr. Hoffman: Estrogen Dominance Syndrome
