Gynecomastia Diet: Eating the Right Food and Building A Lifelong Discipline of Good Nutrition
Gynecomastia affects more men in the latter part of their lives. It is found out that men who are 50-80 years old have up to 70% chance in developing gynecomastia. This condition refers to the enlargement of the male breasts. It may sound casual but the fact that it has made rounds in popular media lately confirms how big deal it is to the society at large to the demise of people who have it. One of the ways to get rid of man breast is by developing a healthier lifestyle or in establishing an intentional gynecomastia diet.
Gynecomastia is not just a physical condition. It can also affect a man’s self confidence. If this is not addressed this can lead to social isolation which is simply not a good way to live. It is of course a fact that as men age they also lose testosterone which is one of the key factors for the development of gynecomastia. Eating the right food therefore plays a major role in making sure that age does not disrupt one’s testosterone levels.
Food that can improve testosterone levels
Food that help reduce man boobs do exist. These foods boost the testosterone levels in the body. It must also be low in calories but high in nutritional content. Why are these food characteristics important? First testosterone prevents the abnormal swelling of the breast and if that is onset, it can prevent it from getting worse or in some rare cases even reverse it.
Low calorie food also makes sure that you do not get fat in the process of eating it. Obesity is a major contributing factor to man boobs and so if you could manage your weight better you can also prevent your breast from getting big.
Nutritious food allows the body to build up its strength. If you are also doing cardio and strength exercises to support your dietary efforts in fighting gynecomastia, the nutrients in your food can help the muscles recover more quickly. Muscle growth is ensured and metabolism level increases too. All of these food properties and effects point to one thing – good bye man boobs!
What foods should you eat?
- Food that is rich in zinc – zinc is important in the production of testosterone in the body. Studies have shown that supplementing your diet with higher amounts of zinc in a matter of six week can already show a significant rise in testosterone levels. If you are into weights and cardio exercise, testosterone levels can go down as a result of these exercises but supplementing your diet with zinc will not only help stabilize testosterone levels in the body, it also prevents testosterone loss during exercise.
Almost half of adult men over the age of 60 have low zinc intake, it is so low that that testosterone levels dive too as observed by a National Health and Nutrition Examination Survey. So what foods are rich in zinc? This will include raw milk, yogurt, raw cheese, lean beef, oysters, veal liver, toasted wheat germ, spinach, cashew nuts, cocoa or chocolate, pork, chicken, beans, mushrooms, and pumpkin seeds.
- Foods rich in vitamin D – vitamin D is essentially a steroid hormone that is very important in the development of sperm cells and maintaining its optimum count in the body. It is also known to increase testosterone levels significantly. It was found out in one study that obese men after being supplemented with vitamin D increased their testosterone levels. What are the foods rich in vitamin D? Oily fish like trout, fortified cereals, mushrooms, caviar, tofu, eggs, pork, dairy products, and dairy alternatives like soy milk are some examples of food that have high vitamin D content.
- Eat foods with healthy fats – healthy fats both include polyunsaturated fats and saturated fats. These are considered very important in building up testosterone levels in the body. Foods that are rich in healthy fats include olives and olive oil, avocadoes, grass fed meat, organic nuts and organic nut oils, raw pecans, raw almonds, butter, egg yolks, coconut, and coconut oil. Integrating these foods to your daily diet can do a lot in making sure your testosterone level is ideal.
Other foods that can help you increase your testosterone levels include potatoes, macadamia nuts, coffee, raisins, ginger, pomegranates, onions, and garlic. It is a good idea that these foods make it to your plate every week. It is important to note however that eating a balanced diet is still the best way to fulfil your daily nutritional requirement.
Another dietary pointer that is very important to consider is to consume a lot less of sugar every day. Excessive sugar intake is known to seriously affect the testosterone levels in the body. The reason behind this is because sugar induces the release of insulin which is a know substance that lowers testosterone.
In a USDA estimate, an average American male consumes up to 12 teaspoons of sugar a day which can easily total to two tons of sugar consumed on one’s lifetime. That is a lot of sugar and it plays a crucial part in your testosterone levels. Sugar is very good because the body is wired to have pleasure consuming it. But for the sake of reducing man boobs and addressing gynecomastia for life, sugar intake must be consumed with control.
Increasing testosterone levels
Many men are asking the same question, how to increase testosterone level naturally? The answer to that is simple but it might take a little work. First on the list is to lose weight. It has been long established that obese men have lower levels of testosterone. Weight issues are not just a contributing factor to man boobs, in so many levels it causes it too. Weight management is equal to a more stable and higher testosterone level.
Losing weight is often seen as a long and arduous process. In many ways it is but it does not have to be that way. The first thing that must be considered when losing weight is that it is always a partnership between food intake and the burning of stored fats in the body. For optimum results, weight loss must be fought in two fronts.
This means that it is a lifestyle change commitment, an overhaul of long time habits. The first thing you need to address is stop bad eating habits like not eating on time or not keeping any regular schedule in your meals. This can mess up the body’s appetite and can lead you to excessive eating. Small meals all through the day are better than a single giant meal at the end of the day. Fast food must also be flushed out of your system and so do soda and other drinks with high sugar content.
Dietary changes also include choosing better food. Not all foods are created equal. For example not all sources of starch and carbohydrates are the same. Bagels, waffles, and pretzels are not the same with whole grain breads or brown rice. Sometimes it just takes some level of subtle transition from the food you are used to into foods that are simply the better alternative. When you transition, what you just need to do next is develop your taste for these new foods and have the discipline to stick to them for life.
Exercise is not about intensity and what is everybody doing. It is about having the lifestyle that sees it as integral, inseparable part of daily existence. Exercise can be subtle. You do not need to run 20 miles on your first day or keep at that pace for life. It can be a 30 minute walk around the neighbourhood, or a twice-a-week bike ride to the park near you. It can even be an hour’s worth walk with your partner in the beach before you shower. The less taxing the exercise is, the better you can stick to it for life. Only then you have built the knack for exercise you can add more to your daily and weekly routine.
Getting rid of gynecomastia for good
The best ways to get rid of man breast include surgery or medication. By surgery this can include liposuction or mastectomy. Liposuction is the simple removal of the excess fat in the breast. Mastectomy on the other hand is the actual removal of breast gland tissues which is the most likely cause of gynecomastia.
That being said, other options to fight off man boobs do exist. A gynecomastia diet can help. Swollen breasts caused by the condition can be very painful. Eating the right food can help in such cases. This can be a better alternative than pain relievers. Anti-inflammatory food like fatty fish (mackerel, sardines, salmon, and tuna) can help reduce swelling, so does whole grains and dark leafy greens.
It is also important to remember that gynecomastia and weight problems are related in more ways than you think. If your biology is causing you man boobs, excess fat deposits in the chest will never help. So if you could just lose weight with the right food choices and habits, you can already do a lot to getting rid of man boobs.