By Deborah Bamisaye
Come to think of it, is it possible for men to delay or reduce andropause symptoms? Absolutely!
Let’s tell you how:
Healthy testosterone levels are strongly influenced by:
1. Adequate sleep
2. Strength training
3. Healthy fats and protein
4. Stress control
5. Weight management
6. Avoidance of excessive alcohol
7. Unlike menopause, andropause symptoms are modifiable
You already know that – Men do not experience menopause. Andropause is gradual, menopause is sudden. Andropause is not a disease, hypogonadism is. Men remain fertile; women do not after menopause.
Andropause & Depression
Andropause differs from depression through gradual symptom onset after age 40. As explored in this series, andropause, irritability and fatigue accompany low libido or hot flashes, while depression emphasizes hopelessness, guilt, or suicidal thoughts with typically normal hormone levels.
Symptom Onset Differences:
Andropause symptoms build slowly over years with age, often linked to a 1% annual testosterone drop; while Depression arises more abruptly, frequently from stress or loss, lacking specific physical decline.
Andropause would normally present – erectile dysfunction, reduced muscle mass, increased abdominal fat, and hot flashes not central to depression. Pure depression shows minimal such changes, focusing on emotional lows.
Diagnostic Approach
Take a detailed history for timeline and triggers, then test morning testosterone (low if under 300 ng/dL favors andropause) and use depression screens like PHQ-9.
Can One Experience the Two?
Co-occurrence is possible, so address both with lifestyle changes, therapy, or hormone therapy as needed.
The next question would now be:
‘Are there Lifestyle Changes that Can Help?’
Sure! Lifestyle changes significantly alleviate andropause symptoms by boosting testosterone, reducing inflammation, and improving energy, mood, and sleep through exercise, stress reduction, and optimized nutrition. Regular resistance training and aerobic exercise (90-150 minutes weekly) counter muscle loss and fat gain, while 7-9 hours of quality sleep nightly supports hormone balance.
Stress management through mindfulness or yoga lowers cortisol, which otherwise suppresses testosterone.
Recommended Foods
Focus on nutrient-dense options to support hormone production and vitality:
1. Fruits like berries and citrus for antioxidants.
2. Vegetables, whole grains, legumes, nuts, seeds, and fatty fish for omega-3s and fiber.
3. Lean proteins (1.5g/kg body weight), extra virgin olive oil, and vitamin D sources like eggs or mushrooms.
4. Aim for a Mediterranean-style diet with 25-30g fiber daily and calorie control for 10% weight loss if overweight.
Foods to Avoid
Limit items that disrupt hormones, promote weight gain, or worsen symptoms:
a. Processed foods, refined sugars, and high-salt items like deli meats or pickles.
b. Excessive alcohol and caffeine, which lower testosterone and impair sleep.
c. Saturated/trans fats in fried foods, red meat, or bakery products.
You are to decide as a man if the onset of andropause for you deserve to wear the masks of chaos.
As we conclude on this today, you can see that Lifestyle changes is Key. Embrace the new lifestyle now! Love it! Live it!
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