Male menopause – yes, it’s a thing!

Have you heard of male menopause? If it sounds far-fetched, well, it’s not. Male menopause is real. It’s also known as andropause.

What happens during male menopause?

Just as women go through menopause; the stage of life when their hormone levels start declining, male menopause involves a gradual decline in testosterone and other hormones in men. This process typically starts around age 30 but it’s becoming more noticeable in middle age and beyond.

How to tell that it’s male menopause? You may notice symptoms such as constant tiredness, feelings of irritability, reduced libido, depression, erectile dysfunction, and loss of muscle mass and weaker bone density.

Some men even experience tenderness or swelling in the chest area, decreased testicle size, loss of body hair, or hot flashes.

What can I do about male menopause?

Start by taking a candid look at your health and lifestyle. Are you relatively healthy? What are your eating habits like? Do you exercise regularly? Are you a heavy drinker or smoker?

You must consider your overall health. Are there any chronic conditions or symptoms that could be affecting your well-being? You really can’t go wrong with keeping up to date with your regular health check-ups. These screenings are necessary to catch potential problems before they become serious.

To pre-empt and later, manage symptoms of andropause, start here.

• Not much beats a healthy diet. Doctors constantly recommend healthy eating because it’s truly one of the best medicines for common illnesses. Include foods like chicken, turkey, fish, beans, and lentils in your meals. Aim for at least one protein at every meal to keep your energy up. Try to consistently choose whole foods over packaged snacks. For example, instead of chips, try air-popped popcorn or carrot sticks with hummus.
• You have to move – every day! Even just 20 minutes of activity a day has so many benefits for your health. Strength training and cardio, in particular, can keep fatigue at bay while boosting your mood (yay for endorphins!) and improving muscle mass.
• There’s no two ways about it. Drinking in moderation and avoiding excessive alcohol can positively impact hormone balance and energy levels. If you smoke, quitting can improve blood flow and overall health, both of which may help counteract some symptoms of andropause.
• It’s absolutely worth the time and effort to find a stress relief technique that works for you. When your mind and body are at “ease”, you may find the symptoms of menopause also feel easier to manage.
• Remember, there’s always help out there. Other men are going through the same stage of life. Each of these steps can help support your body during hormonal changes and improve your quality of life as you age.

Good to know

Along with adjusting your lifestyle, take the time to make an appointment with your doctor to get a blood test. Blood tests can measure testosterone levels to confirm if they’re low. Once your doctor has this information, they can recommend treatment options. These are usually doable things like making lifestyle changes, managing stress, and, in some cases, testosterone replacement therapy (TRT).

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.