Men’s Health & Hormones

In the natural health space, women’s hormones get a lot more attention than men’s. But guess what? Men can struggle with hormonal imbalances too!

Hormonal changes in men can cause:

• Abdominal weight gain

• Sugar cravings

• Lack of motivation

• Tiredness

• Low libido

• Infertility 

• Moodiness

• Irritability

• Brain fog

Even though men don’t have periods or go through menopause, their hormones DO change over time, respond to lifestyle, and play a huge role in health and well-being.

So if you’re a man struggling with any of the symptoms above (or if you have a man in your life struggling with these things), keep reading. This post will break down everything from estrogen dominance in men to foods and exercises that keep men’s hormones healthy. 

Tanking Testosterone

Many of the symptoms listed above often trace back to declining levels of testosterone. We know that testosterone levels decline with age, but there’s also evidence that testosterone levels have declined over the years—meaning that a 60-year old man today is likely to have lower testosterone levels than a 60-year old man did 20 years ago. 

Levels have even declined in teens and young adult men!

Why?

Nobody knows for sure, but hormone-disrupting chemicals could be to blame. Many chemicals that men are exposed to every day are “xenoestrogens,” meaning they mimic estrogen and disrupt hormonal balance. For example: 

• BPA in plastics

• Parabens in lotions

• Phthalates in shampoos

If men only focus on testosterone, they could miss the most important piece of the puzzle for lifelong health. 

Here are some ways to minimize exposure to hormone-disrupting chemicals:

• Store food in glass instead of plastic 

• Drink out of glass or stainless steel instead of plastic

• Cook in stainless steel rather than non-stick pans

• Avoid air fresheners and artificial fragrances

•  Read ingredients on personal care products to avoid anything that resembles “-paraben,” or “-phthalate,” or “fragrance”

We take all of these variables into account when working with men to achieve hormonal balance, weight loss, healthy aging, and energy, and well-being. Now let’s look at what else might be connected to testosterone and men’s hormonal health. 

The Stress-Hormone Cycle

Men like to ignore stress, but it can wreak havoc on their hormones because it creates a vicious stress-hormone cycle that goes like this:

Stress triggers the adrenal glands to produce more cortisol →  Cortisol suppresses testosterone production →  Tanked testosterone contributes to estrogen dominance → Estrogen dominance leads to weight gain, low libido, fatigue, irritability, anxiety, sleeplessness and (you got it) → More STRESS →

Lots of men get interested in prescriptions for testosterone or supplements that support testosterone levels, but even these “natural” approaches are only a band-aid solution unless we also address stress and the stress-hormone cycle.  

Some ways men (and women!) can reduce stress right away:

• Write down 3 things you feel grateful for every morning

• Go for a short walk at lunchtime

• Block time on your calendar to exercise

• When you notice yourself getting stressed, pause for a moment and breath

These are simple things, but if done repeatedly, add up to big gains over time.

The Blood Sugar-Hormone Connection

Another connection I see to men’s hormones is blood sugar. Here’s how: 

Insulin is the hormone needed to allow sugar to enter our cells. When cells stop responding to insulin (insulin resistance), blood sugar rises. And get this: Insulin resistance is worsened by low testosterone in men.

Also, according to the American Diabetes Association, men with diabetes are twice as likely to have low testosterone levels.

Here are some things anyone can do right now to support blood sugar balance:

• Choose water over sugary drinks

• Eat protein and vegetables with every meal

• Go for a short walk after eating

In naturopathic medicine, we connect the dots to see the body as a whole. That means we don’t take lab changes, like increasing blood sugar levels, at face value. We always go deeper to figure out the patterns underneath, which sometimes turn out to be hormonal changes!

Foods for Hormonal Health in Men

Diet and lifestyle can optimize men’s hormonal health by reducing stress, triggering hormone production, and providing nutrients as essential building blocks. Here are some top foods for men’s hormones:

• Fatty fish contain omega-3 fats that support testosterone levels in men. 

• Oysters and shellfish are rich in zinc, a mineral needed for testosterone production.

• Tomatoes are rich in lycopene, which is key in protecting prostate health. 

• Green leafy vegetables provide antioxidants to fight free radicals and magnesium to support testosterone levels. 

• Pomegranates and pomegranate juice are rich in antioxidants and have been shown to support testosterone levels. 

Sometimes health improvement is as simple as making one small change. 

Exercises for Hormonal Health in Men

Exercise is one of the best ways to support men’s hormone health. Any exercise helps, but especially resistance training and high-intensity interval training: 

• 4 weeks of strength training (3 days a week) has been shown to boost testosterone levels in men—both in the short term AND over time.

• Interval training that alternates between intense running and recovery periods for 90-second bursts for 45 minutes is more effective at boosting testosterone than just running straight for the same amount of time.

Everyone is different, and if you absolutely hate lifting weight or doing interval training, that’s okay! We work with our patients to find healthy habits they love and can sustain. 

Sleep for Hormonal Health in Men

Here’s a partial list of ways that sleep affects men’s health & hormones:

• Good sleep is needed for the release of growth hormone, which is needed to build muscle, decrease body fat, and maintain brain health. 

• A study of more than 2000 men in the United States found impaired sleep to be linked to lower testosterone levels.

• Sleeping less than 5 hours per night has been linked to a 10% - 15% decrease in testosterone levels.

• Sleep is essential for maintaining healthy blood sugar levels and maintaining a healthy weight. 

For men who struggle with sleep, we have solutions to help. For those who consciously choose to sacrifice their sleep over other activities, it’s time to reconsider. 

Next Steps

Naturopathic medicine goes beyond the surface symptoms to understand the root cause of the problem and bring balance back to the body. We work predominantly with women in our practice, but naturopathic medicine is also powerful for men. To learn more about working with our naturopathic doctors, check out Thrive Tribe.