Male Hormonal Health
Hormonal health is absolutely critical to overall health and wellbeing. Do not underestimate how important and powerful hormones are.
When we’re talking about men’s health, Testosterone is often the first hormone we think about. Fair enough – it is the primary male sex hormone. However, testosterone belongs to a group of hormones called androgens. Androgens are the ‘male hormones’ (although females have these in small amounts too) which also include estradiol, DHEA/DHEA-S and growth hormone (also insulin growth-like factor or IGF-1). All of these play a crucial role in maintaining muscle mass, bone density, sperm production, energy and sex drive.
Other hormones that play a vital role in men’s health include thyroid stimulating hormone (TSH), progesterone (yes – not just a ‘female hormone’!), insulin and cortisol.
All of these hormones work synergistically (i.e., they have a part to play and must live in harmony) for optimal health, performance and overall quality of life. Hormonal imbalances can lead to a range of issues, including changes in physique (specifically holding weight around the mid-section and breast area), lowered bone density, lowered immunity, low libido, low mood & self-confidence, irritability, fatigue and general lack of energy.
Lifestyle and dietary factors can greatly influence hormonal balance in men. Stress, lack of sleep, and a sedentary lifestyle can all contribute to hormonal imbalances.
Stress can cause an increase in the hormone cortisol. We need cortisol, but chronically elevated cortisol can lead to weight gain, poor gut health and low mood;
Sleep is also essential for hormonal balance, as the body produces hormones such as testosterone and growth hormone during sleep; and,
Exercise has been shown to improve hormonal balance and boost testosterone levels, particularly resistance exercise. Fellas – lift heavy! BUT – over-exercising without adequate recovery can actually have the opposite result and lead to significantly decreased testosterone levels.
Diet is also directly linked to hormonal health. Consuming too many processed foods and refined sugars can lead to insulin resistance, which is a huge risk factor for developing metabolic syndrome and Type 2 Diabetes. Excessive alcohol consumption can interfere with a number of hormonal and biochemical pathways leading to imbalance; not to mention it compromises the integrity of the gut lining leading to dysbiosis. Alcohol is a full body slam!
Eating a diet rich in nutrient-dense foods, such as fruits, vegetables, lean proteins, and healthy fats, can help to balance hormones. Zinc, magnesium, and vitamin D are all essential for maintaining healthy levels of testosterone. Foods that are rich in these nutrients include oysters, nuts, seeds, and fatty fish.
Additionally, reducing your intake of most saturated and all trans fats and increasing your intake of monounsaturated and polyunsaturated fats may help to reduce inflammation in the body, which is linked to hormonal imbalances. Cholesterol gets a very bad name, but the body actually uses cholesterol to make hormones, including testosterone. So, focus on healthy fats from things like avocado, extra virgin olive oil, nuts and seeds. Things like organic grass-fed butter are still A-OK!
Weight management is also important for maintaining hormonal balance. Being overweight or obese can lead to decreased testosterone levels and increased oestrogen levels. This can lead to a host of issues, including low libido, erectile dysfunction, and decreased muscle mass. By maintaining a healthy weight through a combination of diet, exercise, stress management and good sleep hygiene, men can help to improve their hormonal balance.