Understanding your sex hormones
Hormones: Clearing Up the Misinformation
Hormones have become a major buzzword on the internet—everyone from influencers promoting "hormone-balancing" supplements to doctors raising concerns about endocrine disruptors. With all this attention, there’s also a lot of misinformation, especially about how sex hormones impact our sexuality and overall well-being. Let’s set the record straight.
What Are Hormones?
Hormones are chemical messengers secreted by glands that travel through the bloodstream to regulate various bodily functions. The primary sex hormones are testosterone, estrogen, and progesterone, which play crucial roles in both primary and secondary sex characteristics.
However, their influence extends far beyond reproduction:
Estrogen is essential for bone and cardiovascular health, metabolism, mental well-being, and even skin and hair health.
Testosterone, produced in the ovaries and partly converted into estrogen, contributes to motivation, muscle mass, libido, mental health, and bone density.
Progesterone balances estrogen, increasing in the second half of the menstrual cycle to prepare the uterine lining for potential pregnancy. It also regulates estrogen levels, which is why estrogen therapy must be combined with progesterone to avoid complications from excess estrogen.
How Hormones Affect Mood and Well-Being
The brain thrives on estrogen, which is why during the estrogen-dominant phase (the first half of the menstrual cycle), many people feel more energized and emotionally stable. When estrogen levels drop, fatigue and emotional fluctuations become more common.
Other effects of hormonal imbalances include:
Low estrogen: Irregular periods, low libido, increased PMS symptoms, anxiety, and depression.
High estrogen: Vaginal dryness, reduced skin elasticity, concentration issues, hot flashes, mood swings, and decreased libido.
As menopause approaches, it's essential to discuss hormone replacement therapy (HRT) with a knowledgeable provider. A 1993 study suggested HRT increased breast cancer risk, but it lacked nuance—failing to consider that balanced estrogen-progestin therapy affects outcomes differently. Additionally, low estrogen levels are linked to a higher risk of heart disease, which remains the leading cause of death in women.
Testosterone: The Libido Driver
Testosterone is the primary sex drive hormone for all sexes, with men having about 10 times more than women. While low testosterone (T) can contribute to decreased libido, supplementing with T does not automatically make someone feel "hornier"—it simply increases motivation in general. If a person lacks fulfilling sexual experiences, increased testosterone won’t necessarily create desire.
Natural ways to boost testosterone include:
Cuddling
Playing competitive games (yes, board games count!)
Exercise and maintaining healthy muscle mass
Diet—certain nutrients play a critical role
Nutrients for Hormonal Balance
Hormone production depends on key nutrients:
Vitamin D: Essential for immune function, mental health, and physiological processes. Low vitamin D has been linked to erectile dysfunction and increased risks of conditions like infertility, endometriosis, PCOS, and ovarian cancer.
Magnesium & Zinc: Crucial for hormone synthesis and overall reproductive health.
Healthy Fats: Support hormone production and regulation.
Optimizing hormone levels is about more than just supplements—it involves lifestyle, diet, and understanding the natural rhythms of your body.