Men’s Hormones & Nutrition

When we think about hormone imbalances, many people automatically think of females but male hormones can also fluctuate and become imbalanced as a result of diet, lifestyle, and daily stressors. Of the many hormones in the body here are a few important to men:

• Testosterone is the male dominant hormone but is found in females also. In males testosterone increases during puberty and is responsible for the development of the penis and testes, the deepening of male voice at puberty, the growth of facial and body hair, muscle size, bone growth, sex drive, and sperm production.    

• Cortisol is a stress hormone produced by the adrenal glands which is responsible for your stress response. This helps the body react in a situation of a“ flight or fight.”

• DHEAs - A weak male hormone (androgen) produced by the adrenal glands.

• Prostate-specific antigen (PSA) - serum sample is analyzed for total PSA to support monitoring and treatment response in patients with a prostate cancer history. Elevated levels can be indicative of prostate inflammation, benign prostatic hypertrophy, and prostate cancer.

• Estrogen - (yes, men need estrogen too)  In men the testes, fat cells, and adrenals all produce small amounts of estrogen. Testosterone can be converted to estrogen which in men helps to regulate sex drive, achieve erections, and produce sperm.  Estrogen also helps with bone health, heart health, and regulating cholesterol levels.  It is also important for mood, skin, and other tissues in the body.

Symptoms of Imbalances in Men?

Symptoms of low testosterone include:

• Muscle weakness and wasting, poor recovery from exercise; fatigue, and lack of energy

• Mood disturbances and depression

• Weak bones, osteoporosis

• Decline in brain cell function

• Hair loss

• Difficulty in maintaining an erection

• Low semen volume & infertility

Symptoms of high estrogen include:

• Excess fat especially around your breast area (‘man boobs’), hips and tummy

• Low libido, infertility, erectile dysfunction

• Increased risk of stroke and heart attack

• Increased risk of prostate cancer

• Skin problems like acne or rosacea

• Fatigue

• Infertility

Sometimes, testosterone levels appear normal, but your body converts it into a substance called dihydrotestosterone (DHT). This is stronger than testosterone and less likely to be made into oestrogen. Although this may sound like a good thing, high levels of DHT are linked to prostate enlargement and cancer, as well as male pattern baldness.

What Impacts Male Hormones?

• Poor nutrition

• Stress

• Over-exercising to get that six-pack

• Alcohol 

• Caffeine intake 

• Medications

• Sleep

• Smoking 

• Stress

What Are Some Causes of Male Hormone Imbalances?

• Ongoing stress – this can increase the activity of the enzyme converting testosterone to oestrogen, called aromatase.

• Environmental oestrogens from pollutants, personal care and household chemicals, as well as plastics, can increase oestrogen levels.

• Alcohol encourages the conversion of testosterone to oestrogen.

• Lack of sleep can reduce the quantity of testosterone released – the majority of your testosterone is released during the night.

• If your liver is struggling or the balance of bacteria living in your gut is disturbed, you’ll be less efficient at processing used hormones. This can cause oestrogen levels to rise.

• Low testosterone is frequently seen alongside insulin resistance and Type 2 diabetes, in themselves connected with diets high in refined carbohydrates.

• Obese men are more likely to have low testosterone, while reduced levels of testosterone encourage fat to be deposited. There is a particular link with fat lodging around your belly, known as visceral fat. This is because fat cells change testosterone into oestrogen, and obesity reduces the amount of a protein that carries testosterone around your body.

Hormone imbalance can be a side effect of some medications. 

How to Support Happy Hormones:

When we think of balance we want to have an equilibrium between nutrition, lifestyle, environment, and mental/emotional stressors.  The more balanced we can be the more tolerable things are when one area is less balanced. 

Nutrition

A proper diet is essential to regulating hormones, this includes a diet that balances blood sugars and focuses on whole foods. There is a major gut connection to our brain and the gut is often referred to as the second brain.  The Gut-Brain connection is a reflection of what we put into our bodies, the gut produces many of our neurotransmitters that are then sent up to our brain. If the gut is only being fed inflammatory foods, this will have a direct correlation with how our brain performs as a result. Think mental health: brain fog, anxiety, depression, memory, and mood. 

Optimal nutrition for proteins, fats, carbohydrates, and fiber is explained more below. 

Protein is going to nourish and feed your muscles and provide essential amino acids that are responsible for making hormones.  Consuming the appropriate amount for your body is essential, especially when working out as it helps maintain the blood sugar levels. Protein allows your muscles to grow, which helps your body burn more calories and fats. The best sources of protein include organic eggs, organic chicken and turkey, wild sustainable fish, dairy alternatives, tempeh, beans, raw nuts, seeds, and spirulina.

Fats I'm not talking about the vegetable oil your french fries are fried in. I'm talking about good, healthy sources of fat. It is important to know the difference and be able to recognize the good from the bad. Fats are important because they keep you satiated in between meals and prevent the hunger spike from happening quickly in between meals. They support the body with essential fatty acids that significantly impact your hair, skin, nails, brain, and literally every other cell in your body.  Good sources of fat include avocados, raw nuts and seeds, olive oil, coconut oil, and grapeseed oil.

Fats to avoid include saturated and hydrogenated fats, processed red meats, cow’s milk, highly processed baked goods, crackers, chips, cookies, and more. 

Carbohydrates are necessary in part of a balanced meal. Specifically complex carbohydrates will provide fuel for your brain and are responsible for replacing glycogen (your body’s preferred source of fuel) in your muscles and liver.

With carbs, like fats, it's important to understand the good from the bad. The wrong type will increase your body's production of insulin and get stored in the body as fat. Carbs are essential to a lifestyle and should not be eliminated but incorporated correctly. Think of options like ancient grains such as quinoa, brown rice, kamut and spelt, whole fruits, fresh vegetables, beans, and lentils.

Fiber can be found in carbohydrates and are essential in digestion and elimination. Toxins, excess hormones, and heavy metals will bind to fiber and be removed through poop. Other water-soluble elements will be excreted through your urine. 

To learn more about simple stomach support and boosting stomach acid, check out this blog

Nutrients for Healthy Hormones

Zinc although extremely important for maintaining immune function is involved in over 300 other functions in the body. Zinc can support testosterone levels, grow and repair tissue, and metabolize nutrients. Zinc is not stored in the body, so if you are not consuming it or supplementing it you could be depleted in this.

Sources of zinc include: oysters, shellfish, red meat, legumes, and seeds

Magnesium is one of the most commonly depleted minerals in the body. Magnesium is essential to support sleep, brain health, heart health, blood sugar levels, mood, and so much more. Think energy production, protein building, creating and repairing DNA, muscle movements, and nervous system regulation.

Sources of Magnesium include Dark leafy green vegetables, Pumpkin seeds, cashews, almonds, dark chocolate, and black beans.

Vitamin D is responsible for helping the body absorb calcium and phosphorus, think strong healthy bones. Vitamin D is also known as the sunshine vitamin because a lack of Vitamin D can cause Seasonal Affective Disorder. We want to ensure healthy bones all year long, so take advantage of warmer weather and get outdoors as Vitamin D is best absorbed in the sunshine.

Sources of dietary Vitamin D: cod liver oil, salmon, mackerel, sardines, egg yolks, and cheese.

B Vitamins are made up of 8 water-soluble vitamins that are essential to mood, energy production, and much more. These B vitamins vary in function, however, they are all necessary co-factors for enzymes, DNA synthesis, and bodily functions. In the modern world, B vitamins are commonly depleted by stress, medications, and lack of dietary intake. B vitamins are not stored in the body long term as they are excreted through urine, so dietary consumption or supplementation is necessary.

Sources of B vitamins: Salmon, dark leafy greens, organ meats, and eggs.

Antioxidants Think of eating the rainbow, colourful fruits and vegetables are full of antioxidants which will fight off free radicals and support many pillars of your health. Antioxidant foods contain many vitamins and polyphenols that are supportive of mitochondrial health & hormone synthesis. These vitamins can include; vitamin C, E, Selenium, Quercetin, Co-Q10, and more.

Sources of Antioxidants: blueberries, raspberries, beets, cantaloupe, strawberries, artichokes, raspberries, kale and more.

Lifestyle Changes for Hormone Balance

Sleep hygiene is critical to hormone regulation and support. When we sleep, the pituitary gland releases growth hormones that let us repair and recover our bodies for the next day. Think of the way you feel when you get a good night's sleep versus when you toss and turn all night and awake feeling tired. 

Exercise and movement are critical for our bodies in general. It's a natural hormone release and in men helps increase testosterone production. Weight training and resistance exercise are vital for the maintenance of muscle that supports testosterone synthesis.

Electrolytes and hydration help dilute and remove toxins through the kidneys via urine, and sweat. This will help get toxins out of the body at a faster rate than without dilution. Electrolytes also help you replace some of the key minerals you sweat out during a workout like; sodium, potassium, and magnesium

Eliminating hormone disruptors such as; plastic, BPA,  blue Light, skin care products, cell Phones, and EMFs are all contributors to hormone dysregulation. This is your cue to limit screen time, get out into nature, and stare into the sun ☀️

It is also extremely important to keep cell phones out of your pockets where they can cause radiation exposure to male genitalia impacting fertility and reproduction.

Get Additional Support

Working with a holistic nutritionist and functional medicine practitioner, I am trained to evaluate what lies behind your symptoms and I have helped numerous male clients to understand their symptoms and shown them how to improve their quality of life and health by crossing that first barrier – discussing with and then showing them how through making simple dietary and lifestyle changes they can restore balance and regain their lives.

IN NEED OF EXTRA SUPPORT?

Have you been dealing with symptoms for so long that you’ve adapted to this being your new normal?

We’re here to tell you that digestive distress is not something you need to live with and that it is possible to address the root cause.

You deserve to feel your best.

You can heal.

If you’re interested in further investigating your gut health with functional testing and a 1:1 personalized approach you can learn about our services & programs here.