So it happened. You turned 50 and you’ve started seeing changes in your body and health. It is common to hear about women hormones and how they change while getting older, but what about men hormones?
At a certain age, men get to a point called andropause. Nothing to worry about, it’s completely natural and is almost the same as the menopause for the ladies. The male menopause, how people usually call it, consists in age-related changes in male hormone levels. These changes are due to decrease in testosterone production. According to Baylor College of Medicine, at least 30% of men 60-70 years of age and 70% of men 70-80 years of age have low testosterone levels.
When a man starts experimenting male menopause, there are changes in the quality of life, sexual function, and physical features. As men near middle age, they may start getting andropause symptoms.
Although symptoms may vary from person to person, the following are the most common symptoms among men with andropause:
- low sex drive
- difficulties getting erections or erections that are not as strong as usual
- lack of energy
- irritability and mood swings
- loss of strength or muscle mass
- increased body fat
- hot flashes
Are you a man in your 50s and have any of these symptoms? You may be experimenting andropause! What to do?
First of all, relax. There is no need to panic! Here are some tips that might help.
A nice way to feel better and boost your energy is to exercise regularly. You can take 30 to 40 minutes of your day to have a morning walk, ride a bike or do Yoga to balance hormones. This will definitely help you boost your sex life too.
Take into consideration that your diet is one of the key elements in a healthy lifestyle. I usually recommend to include a high fiber diet with lots of vegetables, legumes, and fruits. High-quality lean protein from fish, chicken, turkey and lean beef are really important, as well as healthy fats from nuts, seeds and their unrefined oils. Always opt for whole grains but if weight is an issue, I would keep it on the lower side. Try to include foods rich in zinc such as liver, oysters, seafood. Processed foods, refined carbs, sugar, alcohol, saturated fats and fried food should be avoided.
I usually recommend supplementing a diet with a multivitamin, Vitamin B complex, Omega 3 fishoil, Zinc and Probiotic to support your overall and hormonal health. Additional supplementation may be needed.
Your mind is more powerful than you may know. There’s no way you can feel better if you’re always grumpy or being negative. I suggest you repeat this to yourself: “I am balanced and peaceful in all changes of cycles, and I bless my body with love.” “I accept my full power as a man and accept all my bodily processes as normal and natural.” Mindful techniques such as meditation and yoga may help with stress management and hormone balancing.