Sexual Health and Hormones: Staying Balanced in a Modern World
Hormone Health · Sexual Wellness
Sexual Health and Hormones: Staying Balanced in a Modern World
Throughout our lives, hormones affect nearly every facet of the body. They influence energy, mood, brain health, and even personal identity in both men and women.
These hormones are dynamic. They constantly change and adapt during every phase of life, giving the body what it needs to maintain health throughout a lifetime. (1)
Signs of Hormone Imbalance, By Hormone
Although many hormones influence sexual health, three primary sex hormones are found in both men and women: estrogen, progesterone, and testosterone. Thyroid hormone, while not considered a sex hormone, acts as a regulator of many biological processes throughout the body and plays an important role in sexual health. (2,3,4)
Estrogen
Estrogen is produced primarily in the ovaries, placenta, and adrenal glands in women. In men, approximately 20% is produced in the testes, while as much as 80% is produced in adipose (fat) tissue through the conversion of androgen precursors into estrogen. The brain also produces a small amount of estrogen. In both men and women, estrogen helps maintain bone density, supports cardiovascular health, promotes brain health and mood, and influences fat storage and insulin sensitivity. For women, it promotes breast development, regulates the menstrual cycle, and contributes to vaginal and uterine health. In men, it's necessary for sperm production and libido.
Too Much Estrogen
In women: heavy periods, breast tenderness, PMS, thinning hair, headaches. In men: breast tissue enlargement, erectile difficulty, low libido, abdominal fat gain, mood swings, and loss of muscle and bone mass.
Too Little Estrogen
In women: hot flashes, night sweats, vaginal dryness, pain during intercourse, low libido, mood swings, brain fog. In men (less common, often from impaired conversion or hypogonadism): heart disease risk, osteoporosis, fatigue, brain fog, abdominal fat.
Progesterone (Often Too Low)
Women produce progesterone primarily in the ovaries and placenta; in men, the testes are the primary site. In both sexes, the adrenal glands, brain, and nervous system also produce it. Progesterone prepares the uterus for pregnancy in women, supports sperm development and prostate health in men, and in both sexes serves as a building block for testosterone, cortisol, and aldosterone while protecting nerve tissue and balancing the effects of estrogen.
Low Progesterone
Women: insomnia, anxiety, PMS, light periods, breast tenderness—often from perimenopause, PCOS, chronic stress, or nutritional deficiencies. Men: low libido, erectile dysfunction, abdominal fat, muscle loss, hair loss, breast tissue enlargement, fatigue, and brain fog.
High Progesterone
Women: severe breast tenderness, water retention, acne, constipation, extreme fatigue—often from excess hormone therapy or progestin-only birth control. Men: fatigue, low libido, mood changes, brain fog, and fluid retention, sometimes tied to adrenal or pituitary conditions.
Testosterone
Testosterone is important for both men and women. While men produce up to 20 times more testosterone than women, both sexes need this hormone for reproductive, musculoskeletal, and sexual health. It's also a foundational metabolic regulator, supporting bone density, mood, motivation, red blood cell production, and healthy fat distribution. Symptoms of imbalance are similar in men and women.
Too Little Testosterone
Low libido in both sexes; erectile dysfunction in men; fatigue, loss of muscle mass, increased body fat, low mood, and brain fog in both.
Too Much Testosterone
Less common. Mood swings, insomnia, headaches, anxiety, depression. In women: deeper voice, facial/body hair growth, infertility. In men: testicular shrinkage, reduced sperm production, high blood pressure, elevated cholesterol, blood clot risk.
Thyroid Hormones (Often Too Low)
The thyroid gland is often called the body's master metabolic regulator. Although thyroid hormones aren't sex hormones, they strongly influence how other hormones function throughout the body.
Low Thyroid
Low libido, menstrual changes, extreme fatigue, cold intolerance, dry skin, thinning hair, depression, and anxiety in both men and women.
High Thyroid
Can interfere with estrogen and testosterone function. In women: light or absent periods, fertility problems, low libido. In men: altered testosterone, increased estrogen, erectile dysfunction, reduced sperm count, breast tissue enlargement.
Why Hormone Imbalances Increase With Age
Metabolic diseases such as obesity, insulin resistance, and diabetes alter insulin, leptin, and sex hormone balance. For example, elevated insulin levels and increased aromatase activity in adipose tissue can raise estrogen relative to progesterone or testosterone. (5)
Lifestyle, Environmental & Medication-Related Causes
- Chronic stress and poor sleep disrupt normal sex hormone and thyroid rhythms.
- Diets high in sugar and ultra-processed foods, combined with a sedentary lifestyle, promote insulin resistance and downstream hormonal changes.
- Alcohol, tobacco, and certain medications—including hormonal contraceptives, fertility drugs, anabolic steroids, and some cancer therapies—can alter endocrine signaling.
- Environmental endocrine-disrupting chemicals in pesticides, industrial pollutants, plastics, and consumer products can mimic or block hormones. (6)
Microplastics and Endocrine Disruptors
Microplastics and endocrine disruptors have recently been identified as potential contributors to hormone imbalance. Research suggests they may affect not only sex hormones but also multiple organ systems, including the circulatory, lymphatic, and nervous systems. (7) Endocrine disruptors are chemicals that interfere with normal hormone signaling, found in some plastics, pesticides, non-stick coatings, and personal care products. Some may mimic estrogen or block normal hormone signaling, contributing to estrogen dominance or androgen imbalance, lower sperm counts, and irregular periods.
Ways to Reduce Microplastic Exposure
- Avoid heating food in plastic containers—use glass or ceramic instead.
- Choose reusable glass or stainless-steel bottles whenever possible.
- Eat fewer highly processed and fast foods packaged in plastic.
- Dust and vacuum regularly to reduce exposure to household particles.
- Consider stainless steel or cast iron cookware instead of non-stick pans.
- Use a high-quality water filter whenever possible.
Natural Ways to Support Hormone Balance
Eat primarily whole foods, including vegetables, fruits, lean proteins, nuts, seeds, and whole grains. Cut back on sugary drinks, sweets, and highly processed foods. Aim for 7–9 hours of sleep each night, go to bed at a consistent time, keep your bedroom dark and quiet, and limit screen time in the hour before bed. (8)
Low Estrogen & Progesterone
Prioritize weight-bearing exercise and adequate protein intake. Include cruciferous vegetables, fiber, and phytoestrogen-containing foods like flaxseed and legumes, when appropriate.
Low Testosterone
Lift weights, stay physically active, and avoid long periods of sitting. Reduce excess body fat, particularly around the abdomen. Improve sleep quality and lower stress to support natural production.
Healthy Thyroid Function
Ensure adequate intake of iodine, selenium, zinc, and iron through food or supplements. Reduce chronic stress and limit inflammatory foods.
Prescription and Herbal Support
Several prescription medications support sexual health. Sildenafil (Viagra), tadalafil (Cialis), vardenafil, and avanafil increase blood flow to the penis and are considered first-line treatments for erectile dysfunction. For women with low estrogen and painful intercourse, low-dose vaginal estrogen (creams, rings, or tablets) can improve lubrication, elasticity, and comfort; over-the-counter moisturizers and lubricants are non-hormonal options that may also help. (9)
Vitex (Chasteberry)
Traditionally used for PMS and irregular cycles; may support progesterone production for estrogen dominance or low progesterone.
Maca
An endocrine adaptogen that may improve menopausal symptoms and sexual function, reducing hot flash frequency and improving mood.
Black Cohosh
Extensively studied for perimenopausal and menopausal symptoms, including hot flashes, sleep disturbances, and mood changes.
Ashwagandha
An adaptogen that helps regulate cortisol, which may indirectly support sex hormone production and thyroid function.
Nigella Sativa, Marjoram & Fenugreek
Nigella sativa and marjoram may improve insulin resistance and androgen excess in PCOS. Fenugreek has shown improved sexual desire and modest testosterone and estradiol increases in women.
Saw Palmetto
May help reduce the effects of excess testosterone metabolites that contribute to unwanted skin and hair changes.
Herbs referenced above are not evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease. (10)
When to Get Help
If your symptoms last more than a few weeks or begin interfering with work, school, relationships, or your sex life, it's time to schedule an appointment with your healthcare provider.
Important Warning Signs
- Persistent sadness or anxiety.
- Significant changes in menstrual periods or sexual desire.
- Pain during intercourse or difficulty getting or maintaining an erection.
- Sudden weight changes, hair loss, or nipple discharge.
Sexual Health Affects Every Part of Life
Sexual health reflects the health of your entire body, mind, and environment. By making small, consistent lifestyle changes, you can help support healthy hormone balance. There are many strategies available to help optimize hormone health and improve overall well-being at every stage of life.
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References
- Cleveland Clinic. Endocrine system. https://my.clevelandclinic.org/health/body/21201-endocrine-system
- OpenStax. (2018). 43.4 Hormonal control of human reproduction. In Biology 2e. OpenStax CNX. https://openstax.org/books/biology-2e/pages/43-4-hormonal-control-of-human-reproduction
- Biagetti, B., & Puig-Domingo, M. (2023). Age-Related Hormones Changes and Its Impact on Health Status and Lifespan. Aging and Disease, 14(3), 605-620. https://doi.org/10.14336/AD.2022.1109
- Cleveland Clinic. (2023). Hormonal imbalance: Causes, symptoms & treatment. Cleveland Clinic Health Library. https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance
- Duntas, L. H., Brenta, G., D'Angelo, G., & Macchia, P. E. (2023). Age-related hormone changes and their impact on health status in women and men: A translational review. Aging and Disease, 14(3), 894-912. https://doi.org/10.14336/AD.2022.1109
- MedlinePlus. (2024). Aging changes in hormone production. U.S. National Library of Medicine, National Institutes of Health. https://medlineplus.gov/ency/article/004000.htm
- Ullah, S., Ahmad, S., Guo, X., Ullah, S., Ullah, S., Nabi, G., & Wanghe, K. (2023). A review of the endocrine disrupting effects of micro and nano plastic and their associated chemicals in mammals. Frontiers in Endocrinology, 13, 1084236. https://doi.org/10.3389/fendo.2022.1084236
- American Association of Naturopathic Physicians. (2025). Natural ways to balance hormones. AANMC Health Resources. https://aanmc.org/natural-remedies/hormonal-balance
- HealthInAging.org. (2026). Care and treatment options for sexual health. American Geriatrics Society. https://www.healthinaging.org/a-z-topic/sexual-health/care-treatment
- American Association of Naturopathic Physicians. (2023). Natural remedies for hormone imbalance. AANP Clinical Resources. https://naturemed.org/natural-remedies-for-hormone-imbalance/
Author
This article is intended for educational purposes only. It is not meant to diagnose or treat any disease or medical condition. Consult your healthcare provider for guidance about your individual health needs.
