Androgens almost affect a man's life: hair is lush or rare, energetic or malaise, high and low libido, genital development, sperm production, etc., are closely related to androgens.
Recently, a study published in The Journal of Urology by the team at West China Hospital of Sichuan University showed:
Men who consume a "pro-inflammatory diet," especially those who are obese, are more likely to lack testosterone (one of the most important androgens in men), reducing their "androgenism."
Life Times (search for "LT0385" within WeChat to follow) combined with the study to interview experts, detailing the impact of diet on the level of inflammation in the body, and teaching you to "anti-inflammatory" the body through food.
Experts interviewed
Wu Xueyan, chief physician of the Department of Endocrinology, Peking Union Medical College Hospital
Professor of Immunology, Beijing University School of Medicine Wang Tsukitan
Tan Guijun, Director of the Department of Nutrition, Tianjin First Central Hospital
A "pro-inflammatory diet" can impair testosterone levels
Previously, scientists have confirmed through strong evidence that pro-inflammatory diets are closely related to heart disease, premature death, and the occurrence of colorectal cancer.
In this study, a research team led by Qiu Shi and Yang Lu, Department of Urology, West China Hospital, Sichuan University, examined the correlation between dietary inflammation index (DII) and testosterone deficiency in 4151 men.
To be clear, the Dietary Inflammation Index (DII), a quantitative method for assessing "dietary pro-inflammatory," was designed on the basis of nearly 2,000 studies and consists of a total of 45 dietary components, each of which affects an individual's inflammation level score.
The study calculated the inflammation index of 27 foods in DII, including alcohol, protein, fiber, fat, carbohydrates, cholesterol, saturated fatty acids, unsaturated fatty acids, etc.
The higher the DII score, the more likely the diet is to cause inflammation; the lower the score, the stronger the anti-inflammatory effect of the diet. Through the analysis, the researchers found that:
Among the participants, about 26% of the men were deficient in testosterone to varying degrees;
Men who eat the most pro-inflammatory foods have about a 30% higher chance of lacking testosterone compared to men who eat less pro-inflammatory foods;
If they are not eaten correctly and are obese, such men are at greatest risk of testosterone deficiency, nearly 60% higher than those who eat less pro-inflammatory foods.
The researchers emphasize that these results confirm that pro-inflammatory diets can lead to testosterone deficiencies, as well as other potential health threats. Eating less of a pro-inflammatory diet may be a way to reduce the burden of cumulative inflammation.
What are the pro-inflammatory and anti-inflammatory foods?
Chronic inflammation and the activation of the immune system have greatly promoted the pathogenesis of cardiovascular disease and cancer. A proper diet can help reduce the chronic inflammatory response in the body.
There are 6 main types of "pro-inflammatory foods":
Overall, pro-inflammatory diets include alcohol, processed meat, red meat (such as cattle, sheep, pork), refined carbohydrates, fried foods, saturated fatty acids, and trans fatty acids.
Alcohol: Alcohol topical can be sterilized to reduce infection, but excessive alcohol consumption can induce or worsen inflammation.
Processed meat: such as sausages, hot dogs, ham, bacon, etc.
Red meat: in animal fats such as cattle, sheep and pigs, fried and grilled foods, the content of saturated fatty acids is higher.
Refined carbohydrates: Victoria Drake, a nutritionist at Oregon State University in the United States, pointed out that foods containing a lot of refined flour (such as sweet bread, cakes) can produce pro-inflammatory factors.
Fried food: contains a lot of saturated fatty acids, edible oil as far as possible to choose virgin olive oil, organic rapeseed oil and so on.
Foods containing trans fatty acids: biscuits, milk tea, etc., will promote the occurrence and development of inflammation in the body.
Anti-inflammatory foods include:
Dr. Andrew Weir, a medical professor at the University of Arizona in the United States, has a famous "anti-inflammatory food pyramid" theory, he pointed out that -
Fruits and vegetables have the best anti-inflammatory effect, with a daily intake of at least 4 to 5 servings of vegetables, about 80 grams per serving;
Coarse grains, pasta, beans are secondary, and should be eaten with them every day;
Organic rapeseed oil, nuts and other healthy fats ranked third;
Fish and seafood can be consumed in 2 to 6 servings per week (about 113 grams per serving).
Mushrooms, eggs, yogurt, ginger, garlic, tea, walnuts, coffee, etc. all have anti-inflammatory properties.
Do 5 things to detoxify the body
In addition to adjusting the diet, a healthy lifestyle is needed to reduce the level of inflammation in the body and drive away chronic inflammation.
Drink plenty of water
Drinking more water can strengthen blood circulation, promote inactivation of inflammatory factors, reduce the inflammatory state, and maintain the stability of the immune system. It is recommended to drink at least 1500 ml of water per day.
Exercise diligently
The increase in oxygen inhalation and the acceleration of respiratory rate can strengthen immunity and prevent inflammatory factors from "wreaking havoc".
Do aerobic exercise two to three times a week for half an hour each time. Walking, jogging, swimming, climbing, etc. are all good choices.
Peace of mind
Stress, shift work, etc. can increase the level of inflammation in the body. Try to maintain a peaceful state of mind, reduce anger, sadness, and sadness, and "balance" the activity of the immune system with optimism and positivity.
Keep up with sleep
Researchers at Case Western Reserve University in the United States found that people who slept more or less than average time had higher levels of inflammation-related proteins in their blood.
It is recommended to ensure 8 hours of sleep every day, avoid staying up late, and develop a good life schedule.
Heavy protection
Do not be exposed to chemicals and second-hand smoke for a long time, if you go to the hospital infection area, you should wear a mask, minimize outdoor activities on smog days, and prevent exogenous infections. ▲
Editor of this issue: Zheng Ronghua
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