Diet and Testosterone

Could the Mediterranean diet improve your T-Levels?

A new study has revealed that eating a Mediterranean diet could help to improve erectile dysfunction (ED). Men with high blood pressure are twice as likely to suffer from ED than those with normal blood pressure levels.

So, to determine whether treating blood pressure through a diet change would also help ED, experts from the University of Athens, Greece, put 250 middle-aged men on a Mediterranean diet and monitored their symptoms.

What is ED?

Erectile dysfunction is when a man cannot get or maintain an erection. Affecting men of all ages, but it’s more common in those over 40. Typically, struggling to stay erect isn’t anything to worry about and could be down to tiredness, stress, alcohol, or anxiety.

However, if it’s a continuing issue, then it could be the sign of an underlying medical condition, such as high blood pressure or cholesterol, hormonal challenges, or side effects of medication.

Also Read: What the Fork?! Foods That Might Kill Your T-Levels

In addition, lifestyle factors such as obesity, smoking, drinking too much alcohol, and stress can contribute to ED.

What’s the Mediterranean diet?

The Med diet is based on consuming more fresh fruit and veg, fatty fish, seeds and nuts, and less sugary drinks and processed food.

What can you eat?

  • Fruits
  • Vegetables
  • Legumes
  • Nuts
  • Seeds
  • Whole grains
  • Meat and fish
  • Monounsaturated fats, such as olive oil

What should you avoid?

  • Saturated fats, like butter
  • Red meat
  • Processed foods, like juice and white bread
  • Soda
  • Sugar

Top tips for getting started on the Mediterranean diet:

  • Eat more fish
  • Eat fruit & veg with every meal
  • Ditch sunflower oil or butter for extra virgin olive oil
  • Snack on nuts
  • Eat fruit for dessert

How can the Mediterranean diet help ED?

The researchers discovered that men who followed the Mediterranean closely had better blood flow, higher testosterone levels and better erectile performance. Previous research has already shown that increased physical activity and fitness could improve survival rates in men with high blood pressure; this research by the University of Athens has shown that in combination with the Mediterranean diet, blood pressure could be lowered and prevent heart attacks in at-risk men.

Also Read: The truth about alcohol: Is it harming your progress?

The Mediterranean diet emphasizes fruit, vegetables, whole grains, olive oil, modest consumption of dairy products and limiting red meat. The researchers looked for evidence on whether dietary habits were linked with fitness, testosterone levels, blood flow, arterial stiffness, and erectile performance.

Across the 250 participants, the average age was 56, and all participants had high blood pressure and erectile dysfunction. Their exercise capacity was assessed with a treadmill test, and their testosterone was measured via blood samples taken before 9 am every day.

Questionnaires assessed how closely the participants followed the Mediterranean diet, and then participants were scored 0-55, with higher values showing greater dedication to the diet. And then, the severity of erectile dysfunction was assessed using the Sexual Health Inventory for Men (SHIM), which uses five questions about their erectile ability to allocate a score of 0 to 25.

The higher values correlate to better erectile performance. The study revealed that men with a higher Mediterranean diet score of above 29, also had higher coronary flow reserve. As well as higher levels of testosterone, better erectile performance (SHIM score above 14), and lower arterial stiffness.

Also Read: How stress can affect your body and testosterone levels

When the relationships were analyzed according to fitness, the researchers found that patients with greater physical fitness had higher coronary flow reserve, testosterone, Mediterranean diet score (above 25), SHIM score (above 12), and lower arterial stiffness.

So, can the Mediterranean diet help boost testosterone levels?

It’s looking like a yes! The author of the study, Dr Athanasios Angelis, University of Athens, Greece, states:

‘In our study, consuming a Mediterranean diet was linked with better exercise capacity, healthier arteries and blood flow, higher testosterone levels, and better erectile performance. 

While we did not examine mechanisms, it seems plausible that this dietary pattern may improve fitness and erectile performance by enhancing function of the blood vessels and limiting the fall in testosterone that occurs in midlife.’

Symptoms of low testosterone

Concerned that your t-levels might be lower than they should be? Here are some of the symptoms of low testosterone:

  • Low sex drive
  • Erectile dysfunction
  • Decreased sense of wellbeing
  • Depressed mood
  • Difficulties with concentration and memory
  • Fatigue
  • Moodiness and irritability
  • Loss of muscular strength

Why not give the Mediterranean diet a try and see if it makes a difference to your T levels? Or, if you’re looking for a guaranteed way to boost your testosterone levels and get your energy back, why not fight the fatigue with Testogen?

Our 100% natural and fuss-free formula will boost your T naturally and reverse the symptoms of low testosterone.

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