Hormones play a major role in regulating metabolism, mood, energy, and reproductive health.
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Key Takeaways:
Hormones play a major role in regulating metabolism, mood, energy, and reproductive health — and imbalances can affect how you feel, though many symptoms overlap with other health issues.
Lifestyle factors like poor sleep, chronic stress, and diet can impact hormone balance, but prioritizing nutrition, exercise, stress management, and quality rest can support healthier hormone levels.
Recognizing early signs of hormonal issues — such as changes in energy or mood — can help you seek care and restore balance sooner.
Hormones are hugely influential in determining how you feel and function. These chemical messengers regulate metabolism, mood, reproduction, and energy. So when hormones become unbalanced due to factors like aging, chronic stress, poor diet, environmental exposures, or underlying medical conditions, many aspects of your health may be thrown off, too.
Essentially, maintaining hormone health is vital for protecting all facets of bodily functioning. Read on to learn more about how to improve hormone health naturally.
Simply put, hormone health refers to how well your endocrine system is working. The endocrine system is a network of glands, tissues, and hormones that dictates many body functions, including temperature regulation, reproduction, heart rate, sleep-wake cycles, mental health, and more.
While “hormone imbalance” is not a clinical diagnosis, the term refers to certain levels being higher or lower than their normal reference range. When this happens, those systems don’t perform as well as they could. “Men can have many hormonal issues, [like] diabetes, thyroid disease, Cushing's, adrenal insufficiency, and low testosterone, “ says Arti Thangudu, MD, a board-certified endocrinologist and founder of Complete Medicine. “Different hormones have many different functions, so they present with a variety of signs and symptoms.”
Signs of hormone imbalance in men vary significantly, says Mike Bohl, MD, a general practitioner and Senior Director of Medical Content & Authority at Hims & Hers. But examples may include changes in “energy, mood, metabolism — weight gain or loss — body composition, skin health, reproductive function, and cardiovascular health,” he says.
If you suspect your hormones might be out of balance, it’s a good idea to connect with a healthcare provider — in person or through a telehealth platform like Hims — who can order lab tests to help pinpoint what is going on. For example, some men with confirmed low testosterone and symptoms of hypogonadism may be candidates for testosterone replacement therapy (TRT), while others might benefit more from treating an underlying condition, lifestyle changes, or different medications.
You can also improve your hormone health naturally with the help of healthy lifestyle choices, which often play an important role alongside medical treatment. In some mild or early cases, lifestyle changes may be the main focus, but many hormone conditions still require prescription medications or other interventions.
Dr. Thangudu recommends a plant-forward, fiber-rich diet low in added sugars and refined carbohydrates.
Research shows that the Mediterranean diet (which emphasizes fruits, vegetables, healthy fats like avocado, whole grains, legumes, nuts, fish, olive oil, and minimal processed foods) can improve insulin sensitivity and reduce inflammation.
Physical activity is a good place to start if you’re looking to get healthier — and that extends to your hormones.
Studies support that regular exercise can shift hormone levels, which has a cascading effect on how the body functions. Changes can impact metabolism, tissue growth, protein synthesis, and overall recovery.
Dr. Thangudu recommends regularly practicing strength training and resistance training. The Centers for Disease Control and Prevention (CDC) suggests adults do 150 minutes of moderate-intensity physical activity each week, and at least 2 days per week should focus on muscle strengthening.
Stress isn’t all bad. It triggers your fight-or-flight response, which can both be protective and help you get stuff done — but it also boosts stress hormones, like cortisol. Sometimes, this is no biggie, but chronic stress can affect your thyroid, insulin levels, and reproductive hormones.
Lowering stress levels through practices like breathwork, meditation, or light exercise can help calm the stress response and may support healthier hormone patterns over time.
Dr. Bohl says one of the best ways to improve hormone health is to “optimize sleep quality and address any sleep disorders.”
Sleep is essential for reproductive health. Research shows that your body releases reproductive hormones in accordance with your circadian rhythm, aka your body’s 24-hour internal clock. So, keep in consideration that factors like sleep and light exposure may affect your hormone balance and reproductive health.
While no amount of drinking is considered healthy, some research concludes that heavy alcohol consumption can disrupt male hormone production and fertility (though light or moderate drinking does not seem to have the same effect). Other research shows that cutting back or quitting can sometimes improve testosterone levels and fertility parameters, but recovery isn’t guaranteed and varies by person.
Certain vitamins and minerals are crucial for maintaining a healthy endocrine system. For instance, make sure to consume enough vitamin D, iodine, and calcium.
You can get your fill of these vitamins and minerals from food: Full-fat yogurt and dairy products are a good source of calcium. Iodine exists in seaweed and eggs, though using iodized salt is a simple way to get more iodine. Eating fatty fish (sardines, cod) is a good source of vitamin D. Supplements are also available to help you hit your intake goals. Too much vitamin D or iodine can also cause health problems, so it’s best to talk to a healthcare provider before starting high-dose supplements or taking them long-term.
Endocrine-disrupting chemicals (EDCs) exist in certain plastics, pesticides, and personal-care products. They can disrupt hormonal regulation, which may contribute to certain conditions, including obesity, metabolic syndrome, and reproductive disorders.
While it’s hard to avoid EDCs entirely, you can start by storing food in glass containers when possible as opposed to plastic, using cast iron or stainless steel instead of non-stick cookware, and looking for products labeled "Phthalate-free," "BPA-free," and "Paraben-free".
Signs of hormone disorders vary by person and by condition. Generally, though, you can look out for changes in:
Energy levels
Mood
Appetite
Metabolism (weight gain and weight loss)
Body composition
Skin health
Reproductive function
Cardiovascular health
Other signs of endocrine disorders include:
Excessive thirst
Brittle hair and nails
Depression
Dry skin
Sensitivity to cold
Hair loss
These symptoms can have many possible causes, so consider them as a signal to check in with a healthcare professional rather than a way to self-diagnose.
“Regular medical screenings and check-ups are essential for all [components of] health, including hormonal health,” Dr. Thangudu says.
While it’s always wise to take steps to improve your health, if you suspect a hormonal imbalance, it’s best to speak to a healthcare provider. To help identify any underlying issues, they can order lab tests to measure key hormones, like testosterone, thyroid levels, and cortisol.
Providers will also work with you to find the most effective treatment plan for your specific situation — whether that’s lifestyle adjustments, medication, TRT, or further evaluation.
There are many biomarkers related to male hormones and sexual health, including:
Your healthcare provider may also check other hormones, such as thyroid hormones, blood sugar, cholesterol, and other labs, depending on your symptoms and medical history.
Hormones can be finicky, and some fluctuation is normal. However, hormone levels consistently being too high or too low can affect many body systems. The good news is that hormones often respond well to lifestyle changes.
If you suspect an imbalance, it’s always smart to check in with a healthcare professional. Additionally, lifestyle habits can naturally help to restore hormone balance. So, make sure to prioritize exercise, quality nutrition, and good sleep in order to keep your hormones (and overall health) happy.
Some nutrients like vitamin D, magnesium, and zinc support hormone health, but supplements aren’t a cure-all. Focus on getting nutrients from food first, and only supplement if a doctor confirms you have a deficiency.
You may notice better energy, mood, and sleep within a few weeks, but hormone levels often take a few months to rebalance.
While aging is one factor that can affect hormone balance, stress, poor sleep, diet, certain medications, and chemical exposures are also influential. Ultimately, hormone imbalances can happen at any age.
Yes, some hormone levels — like testosterone and growth hormone — naturally decrease as you get older, which can affect energy, mood, muscle mass, and libido. However, healthy habits like regular exercise, good sleep, and balanced nutrition can help slow these changes and support hormone balance over time.
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