Medically Reviewed by Lucas Rosa, PhD in Molecular Biology

Sex hormones are a group of powerful chemical messengers that influence much more than just reproductive health.

Sex hormones affect mood, energy, muscle mass, fat storage, bone strength, skin health, and even your brain.

When they’re in balance, you feel vibrant and healthy. But when they’re off? Everything from your mood to your metabolism can feel out of sync.

In this article, we’ll break down what sex hormones are, what they do, where they’re made, and how you can keep them naturally balanced – all in a way that’s easy to understand and applicable to your everyday life.

What Are Sex Hormones?

Sex hormones are a group of hormones that play a key role in sexual development, reproduction, and overall health. The main ones include:

• Estrogen
• Progesterone
• Testosterone

While these hormones are typically associated with one gender more than the other – estrogen and progesterone with females, testosterone with males – both males and females produce all three. The difference lies in the levels.

What Do Sex Hormones Do?

Each sex hormone has its own job, but together, they help maintain many aspects of your physical and emotional health:

Estrogen

• Regulates the menstrual cycle
• Affects bone density
• Supports brain function
• Keeps skin elastic and hydrated

Progesterone

• Prepares the body for pregnancy
• Balances the effects of estrogen
• Supports sleep and mood
• Helps regulate the menstrual cycle

Testosterone

• Builds muscle and bone strength
• Affects libido (sex drive)
• Supports red blood cell production
• Influences energy and confidence

These hormones are active throughout your life, not just during puberty or childbearing years. That’s why understanding how they work, and how to support them, matters at any age. (1)

Where Are Sex Hormones Made?

Sex hormones are mainly produced in:

• Ovaries: Estrogen and progesterone
• Testes: Testosterone
• Adrenal Glands: Small amounts of all three
• Fat Tissue: Can also produce estrogen, especially after menopause

The brain, specifically the hypothalamus and pituitary gland, plays a control role by signaling to the ovaries, testes, or adrenal glands when to release these hormones. It’s a feedback loop that depends on balance.

Signs of Sex Hormone Imbalance

When sex hormones are too high or too low, you might experience symptoms such as:

• Fatigue
• Mood Swings or Irritability
• Low Libido
• Irregular Periods or PMS
• Weight Gain (especially around the belly)
• Acne or Skin Changes
• Brain Fog or Difficulty Concentrating
• Hair Thinning

These symptoms can develop gradually and often get dismissed. But your body is likely trying to tell you that something is off internally.

image by freepik

What Affects Your Sex Hormone Levels?

Several lifestyle and environmental factors can influence hormone levels: (2)

• Chronic Stress: Increases cortisol, which can throw off estrogen and testosterone.
• Poor Sleep: Disrupts hormone production cycles.
• Highly Processed Foods: Can cause blood sugar spikes that affect hormonal balance.
• Lack of Exercise: Affects metabolism and hormonal sensitivity.
• Exposure to Endocrine Disruptors: Chemicals in plastics, makeup, and cleaning products can mimic or block hormones.

Even something as simple as not getting enough sunlight can throw off your hormonal rhythm.

Natural Ways to Keep Sex Hormones Balanced

The good news is that you can support healthy sex hormone levels with everyday habits. Here’s how:

1. Eat Hormone-Friendly Foods

A well-balanced diet can do wonders for your hormone health. Including healthy fats (like avocado, olive oil, nuts) supports hormone production. Leafy greens (like spinach, kale) help detox excess hormones. Cruciferous veggies (like broccoli, cabbage) support estrogen metabolism. High-quality protein is a potent source that helps build hormone-carrying proteins. And fiber helps remove old hormones from the body. (3)

2. Manage Stress

Chronic stress elevates cortisol, which can suppress sex hormone production. Excess production of cortisol is also linked to increased stress levels and stimulates inflammation in the body. To manage stress;

• Try meditation, deep breathing, or yoga
• Prioritize self-care and rest
• Take regular breaks, especially if you have a demanding job or lifestyle

3. Get Quality Sleep

Hormones follow your circadian rhythm, so poor sleep can disrupt their release. (4)

• Aim for 7–9 hours of sleep per night
• Avoid screens an hour before bed
• Keep your bedroom cool and dark

4. Move Your Body

Regular exercise helps regulate insulin and boosts testosterone naturally. (5)

• Mix cardio with strength training
• Even brisk walking or dancing helps
• Avoid overtraining – too much can raise stress hormone levels

5. Reduce Toxin Exposure

Many products in your home may contain endocrine disruptors like BPA, phthalates, or parabens.

• Use glass containers instead of plastic
• Choose natural skincare and cleaning products
• Filter your water when possible

6. Support Gut Health

Your gut plays a role in hormone detoxification.

• Include fermented foods (like yogurt, kefir, sauerkraut)
• Eat prebiotic fibers (like oats, garlic, onions)
• Drink enough water to support digestion

When to Seek Professional Help

While lifestyle changes can make a big difference, sometimes your body needs more support, especially if symptoms persist or worsen. It’s important to consult a qualified healthcare provider if you experience:

• Irregular or Missed Periods
• Severe Menstrual Pain
• Unexplained Weight Gain or Loss
• Chronic Fatigue (despite adequate rest)
• Low Libido
• Sexual Dysfunction
• Acne or Excessive Hair Growth
• Mood Changes (like anxiety or depression)

A professional can order blood or saliva tests to check your levels of estrogen, progesterone, testosterone, and other related hormones like cortisol and thyroid hormones.

They look at the full picture, including your stress levels, lifestyle habits, gut health, and sleep quality. Based on the results, they may recommend targeted supplements, medications, or bioidentical hormone therapy, depending on your age, symptoms, and goals.

Don’t wait too long to get help. Early detection and intervention can prevent long-term complications like infertility, osteoporosis, or metabolic disorders.

Your body is always speaking to you – sometimes it just takes the right person to help interpret the message.

Conclusion

Your sex hormones are essential for far more than reproduction – they influence your energy, mood, appearance, and even how well your body burns fat or builds muscle.

When they’re balanced, you feel grounded, motivated, and in tune with your body. When they’re not, it can feel like everything’s out of rhythm.

The good news? There’s a lot you can do naturally to balance them. Eating whole foods, managing stress, sleeping deeply, moving your body, and staying clear of harmful toxins are all powerful ways to support your hormone health.

If something feels “off,” don’t brush it aside. Your hormones are central to your overall well-being, and with the right care, both natural and professional, you can feel like yourself again. Healthy hormones mean a healthier you – physically, mentally, and emotionally.

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References

1. McEwen BS, Milner TA. Understanding the broad influence of sex hormones and sex differences in the brain. J Neurosci Res. 2017 Jan 2;95(1-2):24-39. doi: 10.1002/jnr.23809. PMID: 27870427; PMCID: PMC5120618. https://pmc.ncbi.nlm.nih.gov/articles/PMC5120618/.
2. Lei R, Sun Y, Liao J, Yuan Y, Sun L, Liu Y, Yang X, Ma W, Yu Z. Sex hormone levels in females of different ages suffering from depression. BMC Womens Health. 2021 May 22;21(1):215. doi: 10.1186/s12905-021-01350-0. PMID: 34022874; PMCID: PMC8141202. https://pubmed.ncbi.nlm.nih.gov/34022874/.
3. Kudesia R, Alexander M, Gulati M, Kennard A, Tollefson M. Dietary Approaches to Women’s Sexual and Reproductive Health. Am J Lifestyle Med. 2021 May 8;15(4):414-424. doi: 10.1177/15598276211007113. PMID: 34366740; PMCID: PMC8299929. https://pmc.ncbi.nlm.nih.gov/articles/PMC8299929/.
4. Morssinkhof MWL, van Wylick DW, Priester-Vink S, van der Werf YD, den Heijer M, van den Heuvel OA, Broekman BFP. Associations between sex hormones, sleep problems and depression: A systematic review. Neurosci Biobehav Rev. 2020 Nov;118:669-680. doi: 10.1016/j.neubiorev.2020.08.006. Epub 2020 Aug 31. PMID: 32882313. https://pubmed.ncbi.nlm.nih.gov/32882313/.
5. Ennour-Idrissi K, Maunsell E, Diorio C. Effect of physical activity on sex hormones in women: a systematic review and meta-analysis of randomized controlled trials. Breast Cancer Res. 2015 Nov 5;17(1):139. doi: 10.1186/s13058-015-0647-3. PMID: 26541144; PMCID: PMC4635995. https://pmc.ncbi.nlm.nih.gov/articles/PMC4635995/.