testosterone
|men's health
∙3 minute read
From energy to mood: the vital role of hormones in men’s health
Hormones play a critical role in men’s health, and when they go haywire, the effects can be significant.
Many men don’t realise how much their hormonal health shapes their daily lives – from morning energy to overall mood. Let’s explore why maintaining balance is so essential.
First of all: what are hormones?
Hormones are chemical messengers that regulate many of your body's essential processes. Produced by the endocrine system, they travel through the bloodstream and instruct tissues and organs on what to do. Hormones control growth, metabolism, immune function, and reproductive health, among other things. They essentially pull the strings for your body’s core processes.
For men, testosterone is often the most well-known hormone, but it’s far from the only one that matters. You might have also heard of cortisol, insulin, and thyroid hormones. Together, these hormones form a delicate balance that keeps the body functioning at its best. When any of these levels fluctuate, even slightly, it can have wide-ranging effects on your health.
The energy-hormone connection
Thyroid hormones
If you’ve been feeling unusually fatigued, your hormones could be to blame. Hormones play a significant role in regulating energy production and consumption. Thyroid hormones, in particular, are responsible for controlling metabolism - the process by which your body converts food into energy. When thyroid function is low, your metabolism slows down, leading to fatigue and weight gain.1
Cortisol
Cortisol, commonly known as the stress hormone, is released by the adrenal glands and plays a key role in the body's response to stress. It helps the body maintain energy levels by increasing blood glucose. While cortisol provides the necessary energy to cope with stress, prolonged elevated levels, such as those seen in chronic stress, can lead to negative effects, including fatigue.2
How hormones affect mood and mental health
Serotonin
Hormones don’t just control physical processes - they also have a profound effect on mood and mental health. One of the most important hormones in this regard is serotonin, which helps regulate mood, sleep, and appetite.3
Testosterone
For men, testosterone also influences mood. Studies have shown that low testosterone levels can contribute to irritability, low motivation, and even depression in men.4 It’s not just about energy and libido - testosterone affects how you feel on a daily basis.
Weight gain and hormonal imbalance
Insulin
Weight gain is often one of the most visible signs of hormonal imbalance in men. Many hormones, including insulin, influence how the body stores fat. Insulin plays a critical role in regulating blood sugar levels. When the body becomes resistant to insulin - a condition known as insulin resistance - it impairs glucose disposal, leading to increased insulin production (hyperinsulinemia). This can contribute to weight gain, particularly around the abdomen, as excess glucose is stored as fat in adipose (fat) tissue.5 Insulin resistance is also closely linked to conditions like type 2 diabetes and non-alcoholic fatty liver disease.5
Testosterone
Low testosterone is linked to an increase in body fat and a decrease in muscle mass. Testosterone helps maintain muscle mass and reduce fat, so lower levels are associated with unfavourable changes in body composition, which can make it more difficult to maintain a healthy weight.6
The link between hormones and sexual health
Testosterone
Hormones also play a key role in sexual health, particularly testosterone. Testosterone is responsible for libido, sperm production, and erectile function. When testosterone levels drop, it can lead to a reduced sex drive, difficulty achieving or maintaining an erection, and issues with fertility.7
Prolactin and oxytocin
However, testosterone isn’t the only hormone involved in male sexual health. Hormones like prolactin (supports sperm production and libido) and oxytocin (promotes bonding and emotional intimacy) are also important. Imbalances in these hormones can lead to issues such as delayed ejaculation or difficulties with intimacy.8 Recognising that hormonal health impacts sexual function can be the first step in addressing these issues.
How lifestyle affects hormone levels
Lifestyle factors, especially dietary patterns, play a significant role in hormonal health. Diets high in processed foods and refined sugars, such as the Western diet, contribute to insulin resistance, which is linked to obesity-related endocrine disruptions.9 Additionally, high-fat diets and chronic stress elevate cortisol levels, further contributing to hormonal imbalances and metabolic dysfunction. Changing to the Mediterranean diet, has been shown to improve insulin sensitivity and hormonal balance in both men and women.9
Exercise, on the other hand, helps regulate hormones. Studies have shown that regular physical activity can increase testosterone levels and endorphins, improving mood and energy levels.10,11 Even moderate exercise, like walking or cycling, can have a positive effect on hormonal balance. Sleep is equally important. Poor sleep has been shown to reduce testosterone levels, while good quality sleep helps regulate hormones and restore balance.12
Restoring hormonal balance
If you suspect a hormonal imbalance, there are steps you can take to restore balance. The first is to consult a healthcare professional for a proper diagnosis. Blood tests can measure hormone levels and identify any imbalances that need to be addressed.
Steps you can take to support hormonal health:
Incorporate nutrient-dense foods: Include lean proteins, whole grains, fruits, and vegetables in your diet to improve insulin sensitivity and support overall hormonal health.
Engage in regular physical activity: Focus on strength training exercises to boost testosterone levels and help maintain a healthy weight.
Manage stress effectively: Practice mindfulness, use relaxation techniques, and ensure you get adequate sleep to regulate cortisol and other stress-related hormones.
The numan take
Recognising the signs of hormonal imbalance and taking steps to address it can significantly improve quality of life. For men, understanding that hormones are a vital part of their overall health is the first step.
References
1.) Shahid, M. A., Ashraf, M. A., & Sharma, S. (2023). Physiology, thyroid hormone. StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK500006/
2.) Thau, L., Gandhi, J., & Sharma, S. (2023). Physiology, cortisol. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK538239/
3.) Bamalan, O. A., Moore, M. J., & Al Khalili, Y. (2023). Physiology, serotonin. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK545168/
4.) Määttänen, I., Gluschkoff, K., Komulainen, K., Airaksinen, J., Savelieva, K., García-Velázquez, R., & Jokela, M. (2021). Testosterone and specific symptoms of depression: Evidence from NHANES 2011-2016. Comprehensive psychoneuroendocrinology, 6, 100044. https://doi.org/10.1016/j.cpnec.2021.100044
5.) Freeman, A. M., Acevedo, L. A., & Pennings, N. (2023). Insulin resistance. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK507839/
6.) Mouser, J. G., Loprinzi, P. D., & Loenneke, J. P. (2016). The association between physiologic testosterone levels, lean mass, and fat mass in a nationally representative sample of men in the United States. Steroids, 115, 62-66. https://doi.org/10.1016/j.steroids.2016.08.009
7.) Rajfer J. (2000). Relationship between testosterone and erectile dysfunction. Reviews in urology, 2(2), 122–128.
8.) Elsayed, A. S. I., Azab, A. E., & Yahya, R. A. M. (2022). The role of oxytocin, prolactin, and estrogen in male sexual functions. Journal of Clinical Research and Reports, 10(3). https://doi.org/10.31579/2690-1919/228]
9.) Mazza, E., Troiano, E., Ferro, Y., Lisso, F., Tosi, M., Turco, E., Pujia, R., & Montalcini, T. (2024). Obesity, dietary patterns, and hormonal balance modulation: Gender-specific impacts. Nutrients, 16(11), 1629. https://doi.org/10.3390/nu16111629
10.) Kumagai, H., Zempo-Miyaki, A., Yoshikawa, T., Tsujimoto, T., Tanaka, K., & Maeda, S. (2016). Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. Journal of clinical biochemistry and nutrition, 58(1), 84–89. https://doi.org/10.3164/jcbn.15-48
11.) Institute of Medicine (US) Committee on Physical Activity and Physical Education in the School Environment. (2013). Educating the student body: Taking physical activity and physical education to school. National Academies Press. https://doi.org/10.17226/18314
12.) Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine development, 17, 11–21. https://doi.org/10.1159/000262524
