SARAH DI LORENZO: How men can make healthy mid-life choices when facing andropause ‘the male menopause’

It would be fair to say that menopause is completely trending now, there are so many books, talks, social media posts as well women very openly discussing their menopause journey.

In the past, the days of my mum and grandma it was a taboo topic.

When it comes to men, so many people are completely unaware of male menopause, in fact when I mention it to many people it would be the first time they have heard of it. But andropause is very real and a very significant transition for men that happens around the same time as it does for women.

But first, what actually happens in andropause? Well it is the gradual decline in testosterone levels in men that can start just like menopause in men’s 40s or 50s.

Testosterone is the male sex hormone that regulates energy levels, bone density, mood, muscle and libido. The thing about testosterone is that the decline is slow and steady at around one per cent a year after the age of 30.

Only a minority of men will experience symptoms similar to menopause. For the ones that do the effects can be physical and emotional.

Some of the general common symptoms include erectile dysfunction, low energy, low libido, reduced sexual performance, moody, anxious, depressed, irritable, irritable reduced strength and muscle mass, increased body fat in particular around the abdomen, memory problems, difficulty concentrating, sleep disturbances such as poor sleep quality and insomnia.

Other symptoms include reduced bone density as well a decrease in motivation and confidence. When you look at this list of symptoms you can see how they really can impact a man’s quality of life.

As mentioned the primary cause of andropause is the decline in testosterone production, this can also be referred to as late onset hypogonadism. There are other causes that can drive andropause such as ageing which is obvious as testosterone declines with age, men who are obese especially visceral fat have lower testosterone. Men who have heart disease, type 2 diabetes, liver dysfunction and other chronic illnesses will drive andropause. Stress is another factor, chronic stress will raise cholesterol and interfere with hormones plus medications like antidepressants and opioids can reduce testosterone production.

To know if you are going through andropause or not you can consider blood testing to measure free testosterone and also chat to a health care provider to look at your symptoms. When testosterone is consistently low, the first thing and some of the above symptoms supports a diagnosis of Andropause.

Much like menopause there is a lot you can do to lessen the symptoms that include regular exercise that includes weight training, getting to a healthy weight and maintaining it, changing the diet to a healthy balanced one with lean protein, fruit, vegetables, whole grains, good fats and regular portion controlled meals. Plus getting on top of stress and focusing on getting good quality sleep.

Key nutrients to focus on are Zinc, Vitamin D, Magnesium and healthy fats to support testosterone production. Making sure oily fish, leafy greens, nuts and seeds will support this. Eggs for breakfast can support vitamin D levels plus are a good source of protein.

The healthy fats and Vitamin E in avocado can support hormone balance. Something that will make you smile is knowing some dark chocolate can be a good source of antioxidants and have a positive impact on your mood.

Limiting and ideally avoiding processed foods, sugar and alcohol is important and for those struggling to reach out to a healthcare professional.

Andropause is a real and impactful stage of life for many men and is just never really discussed. As highlighted a gradual decline in testosterone can affect energy, mood, sex drive, and physical health.

What is reassuring is that many symptoms can be managed or even reversed through lifestyle changes. Men who constantly feel fatigue, low libido or emotional shouldn’t dismiss this as ageing and once addressed can get that quality of life again restoring health and vitality.