Experts estimate that between 20% and 50% of men in the U.S. are living with low testosterone.

And while you probably already know that low T goes hand-in-hand with issues like low libido and sexual dysfunction, you might not be aware of how far-reaching its effects truly are.

From decreased energy, poor concentration and depression to increased risk of chronic diseases, including cardiovascular disease and obesity, low T is a real and present danger to your mental and physical health.

Now, Chinese researchers are shedding light on just why so many men these days are affected by the condition, along with what you can do to keep your testosterone running strong.

Foods that jack up your hormones

The researchers started with two pieces of information on their side.

The first was that past studies had already linked testosterone deficiency to increased inflammation. Specifically, men with low testosterone have higher levels of pro-inflammatory cytokines – small proteins that perform a vital function in helping the body heal in the face of injury or infection, but become a danger when chronically raised.

Second, the scientists knew that certain foods can increase inflammation, while others can help put out the fire.

Inflammatory foods include pretty much anything you’ll find in a fast-food bag, as well as processed foods, such as bacon, sausage, white bread, pasta and more. On the other hand, anti-inflammatory foods are the ones you can find in Mother Nature’s medicine cabinet, like fresh fruits and veggies.

So they decided to combine that knowledge and then put it to the test.

The team used the dietary inflammatory index (DII) to compare the potential inflammatory effects of the diets of 4,151 men to their testosterone levels.

And what they found will make you look at the foods you eat in a whole new way…

Their research revealed that for men with the most pro-inflammatory diet, the odds of testosterone deficiency are approximately 30% higher than for men who eat an anti-inflammatory diet.

That’s right, inflammatory foods can increase your risk of low T by 30%.

And if that weren’t bad enough, there’s more.

If you eat an inflammatory diet and are also obese, your chance of testosterone deficiency can increase by a whopping 60%!

That makes low T closer to a certainty than a risk.

Guarding your testosterone

So if you want to keep your testosterone levels up to keep your libido healthy and ward off chronic disease, give the inflammation-causing foods in your diet a hard miss.

You might also want to watch how much protein you consume. A study found that men, whose diets consisted of more than 35% protein, experienced a whopping 37 percent drop in testosterone levels.

What else can you do to maintain healthy testosterone levels naturally?

Consider following a low-calorie keto diet, which can help you take your weight down and your T levels way up, according to research presented by the European Congress of Endocrinology.

But it’s not an easy diet to follow. So if that’s not for you, at least eat more of the foods that support hormone balance by providing a compound called Di-Indole Methane, or DIM for short. DIM helps remove artificial estrogens from the body.

Xenoestrogens, as their name implies, are fake estrogens. They mimic estrogen in your body, throwing your natural male hormones out of balance. They can contribute to estrogen dominance, a condition in which estrogen levels in the body are increased.

And they’re practically impossible to avoid. You come into contact with them every day through plastics, personal care and household products, building supplies, pesticides and even foods, especially takeout foods.

Cruciferous vegetables — think broccoli, cabbage and cauliflower — are great sources of DIM, making them powerful allies in the battle against xenoestrogens.

Other reported benefits of DIM include promoting weight loss, boosting antioxidants and improving mood and energy levels.

Sources:

Inflammatory diet linked to testosterone deficiency in men — Wolters Kluwer

New research reveals that a low-calorie ketogenic diet can help testosterone levels in overweight men — EUROPEAN SOCIETY OF ENDOCRINOLOGY