Thriving Through Andropause: 10 Strategies for Optimal Well-Being
Explore key strategies for handling andropause effectively
Published March 7, 2024.
As men age, they go through a natural phase known as andropause. Unlike menopause, it's a gradual process that begins in the late 40s or early 50s.
While the female counterpart often overshadows it, andropause is a significant life stage for men—marked by declining testosterone levels. [1] You can thrive during this period by understanding the changes and taking steps to support your well-being.
Andropause symptoms
Common symptoms of andropause include:
- Fatigue
- Reduced libido
- Mood swings
- Muscle loss
- Irritability
- Sleep disturbances
- Difficulty concentrating
Do men get hot flashes?
Unlike menopausal women, it is uncommon for men to have hot flashes. But some severe cases can still experience them. [2]
Strategies for well-being during andropause
1. Balanced diet
If you're wondering how to treat male menopause naturally, a balanced diet should be your cornerstone. Include whole grains, lean proteins, and healthy fats—as these nutrients support hormone production and mitigate some of the symptoms of andropause.
With InnerAge 2.0, you can get personalized recommendations based on your unique biological profile and personal goals. Every time you retest, you get a new set of recommendations with focus foods that optimize your well-being based on your up-to-date biomarker levels.
2. Regular exercise
A consistent exercise routine can help you improve testosterone levels, maintain muscle mass, and combat fatigue, a common symptom of andropause. [3] Include running, cycling, and weightlifting into your training regimen.
3. Adequate sleep
Adequate sleep helps regulate your hormones and supports overall mental and physical well-being. [4] Aim for 7-9 hours of uninterrupted sleep per night.
» Discover the health benefits of sleeping well
4. Stress management
When stressed, the body releases cortisol, which can interfere with the production and release of other hormones, including testosterone. [5]
Managing stress through different practices like meditation, yoga, or deep breathing can benefit testosterone indirectly by lowering cortisol levels.
5. Weight management
Obesity is linked to lower testosterone levels, so managing your weight through a combination of a balanced diet and regular exercise is essential for optimal well-being during andropause. [6]
6. Supplements
In some cases, supplements like vitamin D, zinc, and omega-3 fatty acids can boost testosterone production.
Note: Consult a healthcare provider before starting any supplementation regimen to check if you need it.
» Find out everything you should know about taking supplements
7. Limit alcohol
Excessive alcohol consumption can lower testosterone levels. You can support your well-being during andropause by avoiding or reducing your drinking to improve sleep quality and hormonal balance.
8. Avoid smoking
Smoking can lower testosterone and have detrimental effects on health. Quitting is the advice people often hear but continue to ignore; it's crucial to maintain overall well-being during andropause.
9. Regular health check-ups
To monitor your well-being, visit a healthcare provider for regular hormone level assessments and other tests. In some cases, hormone replacement therapy (HRT) may be recommended to address hormonal imbalances. [7]
10. Emotional well-being
Don't overlook the importance of emotional well-being during andropause. Counseling or therapy can be valuable for addressing emotional challenges and maintaining overall quality of life.
Through knowledge, experience, and wise choices, you can make the most of this life chapter, demonstrating that age is just a number.
» Follow these tips to live a healthier, longer life
Navigating andropause with wisdom
Andropause is a natural part of life, but it doesn't have to be a burden. By taking control of your well-being, you can thrive through this phase and come out stronger on the other side. Embrace a healthy lifestyle, prioritize your emotional well-being, and seek regular medical care.
With InsideTracker's help, you can navigate andropause with confidence and vitality, proving that age is just a number. Explore the app to get personalized health plans for more guidance on your journey to optimal well-being. Your best years are ahead—seize them with confidence and vitality.
InsideTracker doesn't diagnose medical conditions. For any concerns, consult a qualified healthcare professional.
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4046605/
[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3255409/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7739287/
[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3880087/
