Some men just ooze some extra masculinity. We’ve all seen them. Is it the intense gym workouts? Or the grooming? Or perhaps the lack thereof? There’s a high chance it’s hormones at play. So whether you’re aesthetically concerned or not, here is an article with ways for men to care for your hormones in your 20s, 30s, and 40s.
What Are Hormones?
Hormones are specialized protein structures in your blood involved in the execution of different roles, ranging from growth to mood determination and sugar metabolism to sexual performance; these functions are of the endocrine gland, which supervise a myriad of processes directly or indirectly.
Consequences Of Male Hormonal Imbalance
Men can face imbalances of the hormones starting from when they hit puberty to when men enter the age of maturity i.e. above 40. The hormonal imbalance may present itself in the following forms:
- Sexual development issues (such as erectile dysfunction)
- Lack of sex drive
- Abrupt weight loss or weight gain
- Sensitivities to hot or cold
- Mood changes and fatigue
- Appetite issues
7 Ways For Men To Care For Their Hormones
If you experience any of the above-mentioned symptoms or are just trying to be proactive in regards to your hormonal health, a good way to begin is through the use of natural home remedies.
1. Balance is key
An easy and effective way for men to take care of your hormones is by bringing about dietary changes. Young men in their 20’s and 30’s are often faced with a lot of stress. It can be concluded from a study that a balanced diet is responsible for decreasing the levels of cortisol (a hormone increasingly released during stress). Make sure your plate is covered in colors and get that fruit and vegetable in.
2. Add proteins to the diet
Hormones are generally made up of proteins, so loading up your diet with proteins is a good idea for men who want to take care of their hormones. Lean beef, chicken, tofu and fish products are not only good sources of nutrients but also can boost your protein levels which will eventually help in promoting the production of necessary hormones. If you are vegetarian or vegan, you may want to add beans, tempeh and tofu as protein sources to your diet.
3. Get some fat
Polyunsaturated fatty acids (PUFAs) are good kinds of fats. Omega-3 and 6 are essential fatty acids and they need to be obtained from the diet (because these can’t be synthesized in our bodies). Omega-3 fats are present in fish such as salmon and mackerel. This can be supplemented with fish oil supplements. Omega-3 improves hormonal health and supports brain function. A study carried out in 2018 found that omega-3 fat supplementation improves the balance of hormones and neurotransmitters and the combination of omega-3 and omega-6 supplementation can also improve dry eye syndrome amongst other ailments & concerns.
4. Avoid refined sugar
A low carbohydrate intake improves levels of fertility hormones in the body, as one study suggests. You should avoid refined sugars to keep yourself fit and healthy. Consumption of sugary beverages or confectionary items can lead to weight gain or even obesity. It also increases the risk of heart diseases and diabetes. Eating up to an amount that’s just right is a good habit and you should avoid overeating or undereating. Instead of sugary drinks, replace it with some simple tea; in fact green tea consumption is beneficial for male hormones.
5. Exercise regularly
Walking 10,000 steps a day is recommended by doctors to keep your body mobile, healthy, and in hormonal balance. If walking isn’t a preference, you can choose between other ways of movement. Yoga and pilates are helpful when it comes to reduction of stress. These strategies are recommended especially for hormonal imbalances of aging men (those entering their 40s).
6. Manage Stress
Stress management is pivotal in maintaining optimal levels of hormones. Some men may face the added stress of building a successful career, building a home, and starting a family. This all adds up to complicate men taking care of their hormones even more. Getting out in nature, yoga, meditation, massages, and down time can all help.
7. Take Your Supplements
Herbal supplements have proved to be beneficial for young men in their 20’s, 30’s & 40’s. The male hormone testosterone is important for muscle building and sexual activity. There are certain herbs and supplements that boost your testosterone levels which include:
- Tribulus Terrestris
- D-Aspartic acid
- Ashwagandha
- Fenugreek
The latest meta-analysis on fenugreek showed improvements in testosterone levels with the use of fenugreek.
Hormonal imbalance can cause a wide variety of issues. Natural ways of balancing hormones in your 20’s, 30’s, and 40’s include dietary changes, regular exercise, stress management, and supplement use.
References:
