We’re all familiar with the term "menopause," which describes a fluctuation of hormones that takes place once a woman crosses a certain age. But did you know that men go through something similar as well? If you are a man over the age of 40 and are suffering from a bunch of issues like lack of concentration and enthusiasm, sleepless nights, and gaining weight despite eating healthy, you might be going through something called andropause. If this is a new term for you, don’t worry; you’re not alone. A lot of people are unaware of this condition since it doesn’t affect all men. In this blog, we will talk about andropause, its symptoms, and ways to deal with and overcome it.
What Is Andropause?
Both men and women possess a hormone called androgen, which is converted to testosterone and estrogen, respectively, in the body. In men, testosterone is the most prominent androgen, which is produced by the testes, and in women, it’s produced by the ovaries. When there is a drop in testosterone production in men over the age of 40 or older, it is known as andropause or male menopause. This condition can trigger a range of issues like depression, a lack of sex drive, and erectile dysfunction.
What’s the difference between andropause and menopause?
While andropause and menopause do have similar symptoms, there are three primary differences between the two.
1. Andropause doesn’t affect the reproductive system; menopause does.
Andropause affects sperm count and quality, lowers libido, and causes erectile dysfunction, making it difficult to reproduce.
On the other hand, menopause ceases the woman’s ability to become pregnant.
2. Andropause hormone change is gradual; menopause hormone change is rapid.
The decrease in hormone levels occurs gradually over time with andropause, and it can take years to notice any symptoms.
With menopause, however, the change in hormonal levels is rapid. It’s common to see a drop in estrogen and progesterone, among other hormones, within a few months. This continues until ovulation stops completely.
3. Not all men experience andropause, whereas all women experience menopause.
When it comes to andropause, only a few men may notice a significant decrease in testosterone to be diagnosed with this condition.
Menopause, unfortunately, affects all women between the ages of 40 and 60.
Symptoms of Andropause
Male menopause, or andropause, can have several physical, sexual, and psychological symptoms. Some of them are:
- Low sex drive
- Low energy
- Erectile dysfunction
- Difficulty concentrating
- Increase in body fat
- Sadness or depression
- Decreased bone density
- Insomnia or difficulty sleeping
- Night sweats
- Mood swings
- Hot flashes
How To Manage Andropause?
1. Dietary Changes
Make sure you are eating a balanced diet. The rate and proportion of fats, proteins, sugars, calories and other nutrients in your diet can play a huge role in boosting testosterone levels. Here's what you should include in your diet:
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Calcium
Bone mineral density has a close relationship with testosterone levels in men. Since it helps in the rebuilding of new bones and prevents bone loss, a decrease in this hormone can result in brittle bones that are likely to break with minor falls.
Therefore, regular consumption of calcium-rich foods is important to prevent the risk of osteoporosis and manage the symptoms of andropause. Calcium will maintain bone strength, reduce bone loss, and decrease the risk of fractures. Low-dairy foods, legumes, green leafy vegetables, nuts, etc. are great calcium-rich foods.
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Zinc
Zinc is an essential mineral that works toward reproductive health and regulates hormones like testosterone. Lack of zinc in the diet can lead to weak immunity and decreased testosterone in men. That is why zinc should be a crucial part of men's diets.
Several studies prove that zinc intake is positively related to an increased libido. Foods like oysters, legumes, nuts, dark chocolate, chicken liver, etc. are zinc-rich foods that should be added to your diet.
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Vitamin D
A recent study concluded that vitamin D may increase testosterone production in men and is a crucial vitamin for male fertility and sexual health. A lack of vitamin D is associated with decreased sex drive and it also affects semen quality in men. Cod liver oil, salmon, tuna fish, orange juice, dairy and plant milk, and egg yolks are common fortified vitamin D foods.
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Proteins
Research suggests that a restriction of proteins or low protein intake affects testosterone biosynthesis. However, when you consume good amounts of protein, it promotes satiety, which can further stop you from overeating. This is good, as a higher body fat percentage may decrease testosterone production. Chicken, fish, and eggs are some great options for non-vegetarians, while tofu and nuts are great plant-based protein-rich foods. You can also opt for protein powders if you’re looking for a simpler option.
2. Lifestyle Changes
Certain lifestyle factors can contribute to the onset of Andropause, be it obesity, excessive drinking, or not getting enough sleep. That is why you must put effort into improving your lifestyle. Here's what you can do:
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Reduce Stress
Stress contributes to the symptoms of Andropause. It releases the hormone cortisol, which is responsible for reducing testosterone. Calming exercises like meditation or breathing exercises are beneficial for reducing stress.
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Reduce Alcohol Consumption
Alcohol contains a certain compound known as ethanol. When your body metabolizes ethanol, it lowers the amount of NAD+, a coenzyme responsible for testosterone production in the liver and testes. Excessive consumption of alcohol can reduce the production of testosterone in men, which can even impact the sex drive and lead to erectile dysfunction.
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Get Enough Sleep
Men's health, particularly their mood and fertility, can suffer from a lack of sleep. Poor sleep is responsible for the development of issues like anxiety, obesity in adults and children, cardiovascular diseases, and hypertension. Therefore, it is better to adopt healthy sleeping habits to improve your sleep cycle. Regular exercise, increasing exposure to sunlight during the day, and limiting any type of screen time are all simple remedies that can easily be incorporated into your daily routine. You can also opt for natural sleep supplements that contain melatonin to get quality sleep without worrying about forming a habit.
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Maintain Healthy Weight
Obesity and being overweight are the root causes of most health problems. It happens because obesity suppresses the production of testosterone by decreasing the levels of SHBG (sex hormone-binding globulin). So, make sure to maintain your weight at all times to prevent such health issues. Restrain from eating foods rich in artificial sugars, and try to do some daily physical activities like jogging, yoga, cycling, etc.
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Add Supplements To Your Daily Routine
Testo Power supplements are an excellent way to alleviate the symptoms of andropause. If you’re looking for the best testosterone supplements online, look for those that have a blend of Testofen® and pure Shilajit. Testofen supplements and pure Himalayan shilajit together will help increase your testosterone levels, increase energy, improve stamina, and enhance performance.
How Is Andropause Diagnosed?
If you’re over 40 and are noticing the above-mentioned symptoms, it’s best to check with your doctor. They will conduct a series of tests, like blood work to test your hormones, urinalysis, and, in some cases, diagnostic imaging, to diagnose you with this condition. They will then give you a list of options, some of which include the above lifestyle changes in order to manage your hormones effectively.
Wrapping Up
Do not let andropause take the peace out of your life. There are numerous ways to naturally boost your testosterone levels and alleviate andropause symptoms, ranging from a healthy lifestyle and a healthy, well-balanced diet to testopower supplements.
References
● Singh P. Andropause: Current concepts. Indian J Endocrinol Metab. 2013 Dec;17(Suppl 3):S621-9. doi: 10.4103/2230-8210.123552. PMID: 24910824; PMCID: PMC4046605. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4046605/
● Golds G, Houdek D, Arnason T. Male Hypogonadism and Osteoporosis: The Effects, Clinical Consequences, and Treatment of Testosterone Deficiency in Bone Health. Int J Endocrinol. 2017;2017:4602129. doi: 10.1155/2017/4602129. Epub 2017 Mar 16. PMID: 28408926; PMCID: PMC5376477. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376477/
● Wessels I, Maywald M, Rink L. Zinc as a Gatekeeper of Immune Function. Nutrients. 2017 Nov 25;9(12):1286. doi: 10.3390/nu9121286. PMID: 29186856; PMCID: PMC5748737. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
● Krzywański J, Pokrywka A, Młyńczak M, Mikulski T. Is vitamin D status reflected by testosterone concentration in elite athletes? Biol Sport. 2020 Sep;37(3):229-237. doi: 10.5114/biolsport.2020.95633. Epub 2020 May 25. PMID: 32879544; PMCID: PMC7433328. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7433328/
● Emanuele MA, Emanuele NV. Alcohol's effects on male reproduction. Alcohol Health Res World. 1998;22(3):195-201. PMID: 15706796; PMCID: PMC6761906. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6761906/
● Ranabir S, Reetu K. Stress and hormones. Indian J Endocrinol Metab. 2011 Jan;15(1):18-22. doi: 10.4103/2230-8210.77573. PMID: 21584161; PMCID: PMC3079864. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079864/
● Fui MN, Dupuis P, Grossmann M. Lowered testosterone in male obesity: mechanisms, morbidity and management. Asian J Androl. 2014 Mar-Apr;16(2):223-31. doi: 10.4103/1008-682X.122365. PMID: 24407187; PMCID: PMC3955331. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3955331/
● MInguez-Alarcón L, Chavarro JE, Mendiola J, Roca M, Tanrikut C, Vioque J, Jørgensen N, Torres-Cantero AM. Fatty acid intake in relation to reproductive hormones and testicular volume among young healthy men. Asian J Androl. 2017 Mar-Apr;19(2):184-190. doi: 10.4103/1008-682X.190323. PMID: 27834316; PMCID: PMC5312216. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5312216/
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