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Man knows how to balance male sex hormones

Balancing Male Sex Hormones: Essential Tips and Strategies

7 min read

|

06 Jan 2024

Grab your cheat sheet

  1. What sex hormones do men need and why are they important?
  2. How to balance your sex hormones: Our top tips
  3. Boost your T levels with TestoPrime

A hormone imbalance can affect your overall health and well-being in a number of ways. And without the right balance of male sex hormones, your physical as well as mental health can suffer.

There are certain signs that you might be experiencing a male hormone imbalance—and here's the thing—they're more common than you think.

Restoring a healthy hormone balance should be high on your priority list, and the good news is, we're going to tell you how.

But, before we get down to the nitty-gritty, we're going to take a look at what sex hormones men need and why they're so vital to your overall health.

Let's go.

What sex hormones do men need, and why are they important?

To remain strong and virile, men need a healthy balance of androgen and, most importantly, testosterone flowing through the system.

Testosterone is the main male sex hormone (the health-boosting 'big hitter'). It's produced in the testicles as well as a small gland above the kidneys.

The reason why restoring a healthy testosterone balance is so vital to your sexual health as well as overall wellbeing is because...

  • It helps you produce healthy levels of sperm
  • It helps you maintain a healthy sex drive
  • It helps in the production of red blood cells
  • It helps to keep your bones and muscles strong
  • It helps to ensure your immune system is tough and resilient
  • It helps to regulate your overall mood and energy levels
  • It helps you keep your body composition in check

    What are the signs of male hormone imbalance?

    Stressed and tired man

    The main signs of male hormone imbalance—or low testosterone—include...

    • A lack of libido
    • Erectile dysfunction
    • Hair loss, particularly on the body
    • Lack of motivation
    • Low mood or irritability
    • Constant fatigue and poor energy levels
    • Loss of muscle mass and reduced strength
    • Weight gain

      If you spot any of these signs and they're affecting your everyday life, you should go to your healthcare professional for guidance.

      In addition to testosterone therapy, your doctor may also provide a tailored plan to help you get to the root of your hormonal imbalances and take action.

      Read: Our essential guide on the importance of male sex hormones for reproduction for more on the link between testosterone and sexual health.

      How to balance your sex hormones: Our top tips

      Now that you know the vital importance of avoiding male hormone imbalance, we're going to look at sustainable ways of keeping your T levels in the green.

      Let's dive in.

      1. Try T-boosting exercises

      Without a doubt, one of the best ways to tackle a male hormone imbalance and keep your testosterone production levels in the green is to get moving.

      Regular physical activity is not only excellent for your overall health and wellbeing, but there are certain exercises that can actually boost testosterone production—including...

      • HIIT workout routines
      • Deadlifts
      • Bench presses
      • Shoulder presses
      • Push-ups
      • Chin-ups
      • Dynamic leg exercises

        Did you know? There's evidence to suggest that walking or running for around five hours per week will help you balance your hormones and even increase testosterone production. So, lace up those shoes and get moving.

        Read : Our epic rundown of T-boosting exercises to tackle hormone imbalance issues and keep your testosterone production in the green.

        2. Eat the right foods

        Food is a pretty big factor in maintaining healthy sex hormone levels. To keep your testosterone levels up, observing a healthy diet made up of quality whole foods is the way forward.

        There are a number of nutrients that will fuel your hormone-boosting exercise plans while actually increasing your testosterone levels.

        When it comes to following the right diet for maintaining healthy testosterone levels, you should aim to eat a varied mix of healthy fats, complex carbs, and proteins (to get your fill of those essential amino acids).

        To boost your T-game further, you should also aim to weave some of these foods into your diet.

        • Salmon
        • Oysters
        • Beef
        • Extra-virgin olive oil
        • Onion
        • Eggs
        • Garlic
        • Oats
        • Citrus fruit
        • Leafy greens

          Top tip: Check out our definitive list of testosterone-boosting foods for added inspiration on what to include in your diet.

          3. Improve your sleep hygiene

          Man sleeping to help regulate male sex hormones

          Sleep and hormone function go hand in hand. So, by improving your sleep hygiene—you can tackle hormone imbalance while enjoying more energy during your waking hours.

          Did you know? Sleeping for less than five hours a night for just one week can reduce your testosterone levels by up to 15%. That's pretty significant.

          So, to preserve your precious T-levels and fight hormone imbalance, improving your sleep hygiene is a must. Here are some top tips to help you do just that...

          • Aim to get between seven and eight hours of quality sleep every night
          • Try to get a little fresh air and natural light every day to help regulate your energy levels and your body's internal rhythm
          • Aim to put away any bright screens, including tablets and smartphones, at least one hour before lights out time
          • Set your room temp to around 18 degrees. This is something we call the 'snoozing sweet spot'
          • If you do like to have the occasional tipple in the evening, try to have your final drink around two hours before bedtime time to avoid disrupting your sleep patterns

            Take charge of your sleep hygiene, and alongside a varied whole-food diet, you'll give yourself the best possible chance of maintaining good hormonal health.

            4. Tackle stress

            There's no getting around it: stress can affect testosterone levels. By tuning in with yourself and being mindful of your stress triggers, you can help tackle male hormone imbalance with confidence.

            Constant patterns of stress will cause your body to release more cortisol over time, impacting your hormone health while stunting testosterone production.

            So, by taking the time to understand what might be causing you stress, you'll create a level of harmony that will ultimately balance your sex hormone levels.

            If you suffer from stress, reach out to your loved ones or talk to a professional counsellor for guidance. There's absolutely no shame in asking for help. Armed with the right strategies, you'll tackle the issue head-on while improving your general response to stress.

            The take-home here? Releasing less stress hormone will help you maintain healthy testosterone levels. Taking the right approach to stress will also improve your overall quality of life.

            5. Boost your vitamin D intake

            While often overlooked, vitamin D plays a pretty significant role in male sex hormone balance.

            In addition to eating foods rich in vitamin D (including red meat, oily fish, eggs, liver, mild mushrooms, and fortified cereals) and getting as much natural sunlight as you can—taking a daily supplement is a good idea.

            Taking a vitamin D supplement every day will ensure you're getting enough of this vital micronutrient to support a healthy hormonal balance and keep your T levels in a healthy range.

            6. Level up your lifestyle

            Strong healthy middle aged man

            Another way to keep your testosterone levels harmonious is to make lifestyle tweaks that suit, well...you.

            Everything we've covered here is basically a way of levelling up your lifestyle in a way that will keep your hormone levels balanced. Make small yet sustainable improvements to the way you live, and you'll keep your testosterone levels in the green.

            If you're looking for extra ways of levelling up your lifestyle, we've got a few up our sleeve.

            Let's take a quick look...

            • Focus on improving your gut health by consuming more probiotics
            • Keep your BMI within a healthy range
            • Consume less sugar
            • Get more protein from your diet
            • Try mindfulness techniques and activities like meditation or yoga
            • Know the signs of poor hormone function or imbalance and seek professional help if necessary
              • Take a trusted supplement to tackle low testosterone

              Boost your T levels with TestoPrime

              As the primary sex hormone, testosterone plays a key role in so many of your bodily functions.

              In addition to making lifestyle tweaks to maintain hormonal harmony, taking the right supplement will also help to tackle low testosterone long term.

              A trusted natural supplement designed to boost your T levels while improving your mood, TestoPrime gives you more energy, added motivation, and even more strength.

              TestoPrime can boost your T levels by a whopping 44%, offering a treasure trove of health benefits while keeping your sex hormones balanced and functional in equal measure.

              Get your daily dose of TestoPrime and level up your lifestyle in ways you never thought possible. Go get some.

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