By February, when the buzz of the new year has worn off, there’s still an unspoken expectation that we should feel fresh, energised and motivated. But for many, especially as we age, the early weeks of the year can bring fatigue rather than vigour. Experts say that changes in hormone health – particularly declining testosterone in men and falling estrogen and progesterone levels in women – could be a key reason why.
According to Ingrid Singels, Associate Director of Pharma Dynamics’ Scientific Division, sex hormones play a vital role in maintaining energy, mood, muscle mass and bone strength – all of which influence how strong and energised we feel.
Hormones and physical strength
Research shows that low testosterone levels in men are strongly associated with reduced muscle mass, fatigue and lower exercise capacity. Similarly, declining estrogen levels in women – especially during the menopausal transition – are linked with poor sleep, mood changes and cognitive fog, which can worsen daytime tiredness.
“These hormones don’t just regulate reproduction – they help maintain the systems that make us feel physically and mentally strong,” says Singels, “When these levels decline, it can affect everything from our ability to recover after exercise to how motivated we feel.”
Signs of hormonal imbalance in men
Men with low testosterone may notice:
- Persistent tiredness and reduced exercise tolerance
- Loss of muscle mass despite regular training
- Low libido or erectile difficulties
- Weight gain around the abdomen
- Low mood or irritability
A condition called late-onset hypogonadism or low testosterone, tends to become more common as men get older. Research shows that between 20 % and 40 % of men over 45 have lower-than-normal testosterone levels. It often goes unnoticed, is sometimes misdiagnosed and can even be overtreated. About 4 in 10 men over the age of 45, and half of men in their 80s, are affected. On average, testosterone levels drop by about 1% per year after the age of 30, but never depletes completely.
Signs of hormonal imbalance in women
For women, symptoms of estrogen and progesterone decline can include:
- Worsening fatigue and disrupted sleep (often due to hot flashes and night sweats)
- Irregular or absent menstrual cycles
- Mood swings, anxiety or brain fog
- Loss of muscle tone and declining exercise capacity
- Vaginal dryness or reduced libido
“Menopause is a natural life stage, but that doesn’t mean women should suffer in silence,” says Singels. “Hormone fluctuations can have real physical and emotional effects. Understanding and addressing them can greatly improve quality of life.”
Test your hormone levels
If you’ve been feeling unusually tired, unmotivated or weaker than usual, it’s important to talk to your healthcare provider rather than trying to push through it. “These symptoms are often blamed on stress, ageing or a busy lifestyle, but sometimes there’s an underlying hormonal reason that can, and should be addressed,” explains Singels.
For men, doctors usually start by testing testosterone levels through a simple blood test taken in the morning, when levels are highest. If the result comes back low, the test is repeated to confirm the finding before any diagnosis is made.
For women, a diagnosis is more complex. Since estrogen and progesterone levels naturally rise and fall throughout the menstrual cycle and change with age, doctors don’t rely on blood tests alone – they also consider symptoms, age and a medical and menstrual history, to get a clearer picture of what’s happening hormonally.
Singels says a comprehensive mid-life checkup is one of the best ways to stay ahead of these changes. It gives you and your healthcare provider the chance to review your family history, screen for common mid-life concerns, such as thyroid issues, diabetes or high blood pressure and establish a baseline for tracking the natural hormonal shifts that occur with age. This is especially valuable for women approaching menopause, but it’s also useful for identifying other health issues that might not be hormone related.
“A mid-life checkup isn’t just about finding problems. It’s about understanding where your body is now, so you can take steps to protect your health and feel your best in the years ahead.”
Singels cautions against self-diagnosis or turning to natural “hormone boosters” without medical guidance. “Work with your doctor to ensure that all treatments are safe, properly monitored, and based on scientific evidence.”
Simple lifestyle habits to help balance your hormones
While hormones naturally decline with age, lifestyle habits can make a major difference in how strongly those changes are felt. “Healthy daily routines can help stabilise hormone levels, support muscle and bone health, and boost overall energy,” says Singels.
- Keep moving – especially with resistance training Regular exercise remains one of the most powerful tools for hormone balance. Strength or resistance training helps preserve muscle mass, improves metabolism and supports healthy testosterone and estrogen levels. Even simple activities like brisk walking, yoga, swimming or bodyweight exercises can enhance circulation and energy.
- Prioritise sleep Poor or irregular sleep can disrupt hormone production – particularly testosterone, estrogen and cortisol – leading to increased fatigue and mood swings. Aim for at least seven hours of quality sleep each night and try to keep a consistent bedtime routine.
- Manage stress Chronic stress raises cortisol levels, which can suppress both testosterone and estrogen production. Simple stress-management techniques, such as mindfulness, breathing exercises or spending time outdoors can help restore hormonal balance and mental clarity.
- Nourish your body wisely A balanced diet that includes lean protein, whole grains, healthy fats, fruits and vegetables is key. Protein supports muscle repair, while healthy fats (like those from avocado, nuts and olive oil) assist hormone production. Nutrients like magnesium and omega-3 fatty acids also play important roles in maintaining hormone health.
- Address underlying health conditions Conditions, such as thyroid disorders, insulin resistance, anaemia or sleep apnoea can worsen fatigue and interfere with hormone balance. Treating these issues early can significantly improve energy levels and overall wellbeing.
- Limit alcohol and quit smoking Both alcohol and nicotine can negatively affect hormone production, muscle recovery and sleep quality. Reducing or cutting these out can help restore the body’s natural rhythm.
“Small, consistent changes to your daily routine – like moving more, eating well, resting properly and managing stress can make a big difference to how you feel,” says Singels.
“With the right lifestyle habits and proper testing where needed, you can help your body adapt to natural hormonal changes, regain strength and start the year feeling truly energised.”
