Male menopause occurs as the male hormone testosterone naturally declines with age. Testosterone is the primary male sex hormone that stimulates male characteristics and plays an important role in the reproductive system. It also affects various bodily functions, including muscle development, fat metabolism, and bone strength.
As men reach the age of 40 and beyond, testosterone levels begin to drop, causing many physical changes and also affecting emotional well-being. In medical terms, male menopause is called “Andropause.”
How Does Male Menopause Happen?
- As men age, all will experience a gradual decline in testosterone levels, although it never drops to zero like in menopausal women.
- Male menopause symptoms are usually less obvious than in women. Up to 75% of men may experience it, and half of those will have symptoms severe enough to require medical attention.
- Diagnosing male menopause is more difficult than in women, because women often have clear signs like hot flashes, irritability, and insomnia during or near menopause.
- Hormone replacement therapy in men tends to be less effective than it is for women.
What Are the Symptoms of Male Menopause?
Symptoms of male menopause can appear in two forms:
Physical Symptoms
- Frequent dizziness or lightheadedness
- Reduced muscle mass and muscle shrinkage
- Weight gain, especially around the belly
- Increased fatigue and physical weakness
- Decreased libido and sexual performance
Psychological Symptoms
- Mood swings
- Insomnia
- Irritability
- Apathy or loss of interest in life
- Depression
- Decreased concentration
Tips for Maintaining Men’s Health and Preventing Early Andropause
- Watch Your Diet
Avoid high-fat and overly sweet foods. Focus on hormone-boosting foods like salmon, legumes, leafy green vegetables, egg yolks, watermelon, asparagus, and oysters (rich in zinc). However, those with high cholesterol should be cautious. - Exercise Regularly
Aim for at least 30 minutes of exercise, 5 times a week. Focus on building large muscle groups and cardiovascular strength with activities like running, cycling, and weight training. - Take Care of Your Mental Health
Understand and accept physical changes, think positively, and learn to manage irritability. Avoid social isolation by spending time with friends, keeping a positive mindset, and engaging in outdoor or social activities to reduce stress from loneliness. - Avoid Alcohol and Smoking Alcohol and cigarettes harm the body and can worsen the symptoms of male menopause, making them more pronounced.
