More than Testosterone: The Benefits of Caring for Men’s Hormones

If you’re taking more interest in men’s health, we invite you to take a moment to understand men’s hormones and how to maintain and care for hormone health. According to the National Institutes of Health, hormones play a variety of roles in men’s health, including regulating libido (sex drive), bone mass, fat distribution, muscle mass and strength and the production of red blood cells and sperm.

Understanding Men’s Hormonal Health

While testosterone is a primary male hormone, it’s certainly not the only one. Other important hormones include insulin, cortisol, oestradiol and thyroid hormones.

• Insulin is essential in aiding the body in turning food into energy and maintaining proper blood sugar levels.
• Cortisol is the body’s primary stress hormone. It performs a variety of important functions, such as increasing glucose (sugar) in the bloodstream and enhancing the brain’s use of glucose. It also helps your body respond to stress.
• Oestradiol is a type of oestrogen and helps control libido, erectile function and sperm production.
• Thyroid hormones have a big job. They help regulate weight, metabolism, energy levels, skin, hair and nail growth and your body’s temperature.

Maintaining a healthy hormonal balance keeps these vital bodily functions working smoothly and in harmony. Symptoms of hormonal imbalance vary widely (and are addressed further along in this article), but it’s important to note common misconceptions about men’s hormones.

Common Myths About Men’s Hormones

Perhaps the most common is that low testosterone only affects a man’s sex drive. While low sex drive is a common symptom of low testosterone, a decrease in this essential male hormone can present in a variety of ways, including lower energy, erectile dysfunction, obesity, depression, loss of lean muscle mass and loss of body hair.

Another common misconception is that low testosterone is a normal part of getting older. In fact, low testosterone can occur at any age and for a variety of reasons. It is true that testosterone levels will gradually decline with age, however, drastic drops are not normal and should be addressed.

Finally, as online pharmaceutical options grow, some people might think it’s safe to source testosterone and male hormone replacements online. It isn’t. Testosterone is considered a controlled substance in the United States, which means it must be administered by a physician. If you’re concerned about your testosterone levels, talk with your primary care provider or urologist.

The Impact of Hormonal Imbalance on Men’s Health

Letting hormones get out of balance can significantly impact men’s health. It’s important to know the physical symptoms of hormonal imbalance, including:

• Low libido
• Fatigue
• Hair loss
• Erectile dysfunction
• Muscle atrophy
• Weight gain
• Dry skin
• Elevated blood sugar
• Heart palpitations
• Hypertension
• Osteoporosis
• Difficulty urinating
• Increased thirst

Hormonal imbalance can also lead to a variety of harmful mental and emotional effects, such as:

• Depression
• Anxiety
• Brain fog
• Memory loss
• Increased irritability
• Mood swings
• A decrease in motivation

Combined, the physical, mental and emotional effects of hormonal imbalance in men can lead to long-term health risks. If you notice symptoms that might be attributed to hormonal imbalance or fluctuation, talk with your doctor.

Benefits of Maintaining Hormonal Balance

It’s easy to highlight the health benefits of maintaining a healthy hormonal balance. Keeping your hormones at healthy levels improves your physical health and lets your body maintain energy levels. It also enhances mental clarity and boosts your mood stability. Finally, maintaining hormonal balance enhances sexual health and libido.

Natural Ways to Support Hormonal Health

There are some essential ways you can enhance your body’s hormonal health and maintain overall wellness in the process. Here are four key ingredients for better hormonal health:

Diet and Nutrition

Eating a well-balanced diet that includes plenty of healthy fats (think avocados, seeds and nuts), vitamins and minerals (Vitamin D, B vitamins and magnesium), plenty of fiber (whole grains, oats, fruits and vegetables) and healthy protein (poultry, salmon, tofu, beans and legumes) is an important step in ensuring your hormone levels stay healthy and happy. If the idea of meal planning and making the most of your diet sounds overwhelming, consider talking with a registered dietitian who can help you formulate the ideal meal mix. Additionally, try to avoid alcohol. Excessive alcohol consumption decreases wellbeing at every age.

Regular Exercise

We all know exercise is important for long-term health, but did you know resistance training alone can stimulate your body’s production of testosterone? Aiming for 30 minutes of exercise per day, with a mix of strength training and cardiovascular exercise, is an easy way to add to longevity, healthy hormone levels and reduced stress.

Stress Management Techniques

Incorporating stress management into day-to-day life is a great way to slow the loss of testosterone. Make time each day to clear your mind. Ways to manage stress include spending time outside, yoga, meditation, creative outlets like art classes, going screen and phone-free for an hour (at least), practicing breathing exercises, stretching or massage.

Getting Plenty of Sleep

Practicing proper sleep hygiene has a variety of benefits, one of which is healthy hormone levels in men. Sleep regulates the level of cortisol in the body, which in turn helps regulate other hormones. Rising levels of testosterone are also associated with adequate sleep. Make sure you’re getting a solid eight hours as often as possible to help foster healthy hormonal balance.

The Importance of Regular Medical Check-ups

Establish an annual doctor’s visit and stick with it. Doing so gives you and your physician baseline hormone levels to watch as you age. A simple blood test can show your current hormone levels and whether or not there’s any reason to be concerned. Early detection is the best tool in preventing and addressing hormonal imbalances.

Some of the topics around men’s hormonal health can feel awkward or embarrassing, but it’s best to be as honest as possible with your doctor about any concerns you have. Here are a few tips on how to best communicate with your doctor about hormones and other topics:

• Write down any questions you have so you don’t forget to address your concerns.
• Spend some time researching your questions before your appointment.
• Be as specific as possible and don’t shy away from anything that feels awkward—your doctor has most likely heard it all before and will be better equipped to find solutions with more information.

Remember that your doctor is your partner in your healthcare. Approaching your health as a partnership with your primary care provider is the best way to establish a long-term health plan and avoid unwanted symptoms associated with hormonal imbalances.

Supplements and Medications: When They’re Necessary

There are a variety of supplements for hormonal support, but it’s important to consult your doctor before taking them. Talk with your physician about the right dosages for your body, either to counteract imbalances or deficiencies or supplement normal, healthy levels. Also make sure to mention any current prescription medications you are taking. Ensure any supplements won’t interfere with medication absorption or efficacy and vice versa. Some common supplements for hormonal support in men include:

• Vitamin D
• Zinc
• B vitamins
• Magnesium
• Omega 3
• Vitamin C
• DHEA
• Vitamin K2
• Ashwagandha
• Probiotics
• Fenugreek
• Chrysin
• Chasteberry
• Black cohosh
• Marjoram

It’s also worth talking with your doctor about hormone replacement therapy (HRT). While this is much less common for men than it is for women, it can be medically beneficial. However, it can also be harmful and have severe potential side effects without proper guidance, so make sure to talk about the benefits and possible pitfalls of HRT with your doctor before pursuing it. As previously mentioned, testosterone is a controlled substance, which means it must be prescribed by a doctor. Avoid online advertisements or promises for testosterone health benefits with unproven products.

Conclusion: Taking Charge of Your Hormone Health

Hormones are an important part of men’s overall health. Understanding what they do, how they can affect wellbeing and how to maintain healthy hormone levels is an elemental part of longevity. Talk with your doctor about your current hormone levels and the best ways to maintain healthy hormones as you age.