The Man’s Guide to Male Menopause: Yes, It’s a Thing

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You’re likely aware that your female partners usually experience menopause during their mid-40s or early 50s. So it’s a woman thing, right? Wrong.  Many guys — up to half of you, according to some studies — experience male menopause, or andropause, symptoms in their 50s. What causes menopause in men, and how can you reduce the chances of it affecting your life?

What Causes Male Menopause?

In women, the universe clicks its fingers, and menopause happens. For this reason, the term “male menopause” can be somewhat confusing, as, unlike your female counterparts, andropause is a gradual process. Also known as late-onset hypogonadism, andropause could appear in your late 40s or early 50s and become more noticeable as you age. Before reading further, understand that male menopause is not a disease, but a natural age-related decline in your testosterone levels. 

Your dip in testosterone starts much earlier in life — from 30 to 40, you naturally begin to lose around 1% of the testosterone in your body each year. As you start to near 50, or often afterward, you may develop a testosterone deficiency that can cause andropause symptoms. While these hormonal changes are frequently contributors to male menopause manifestations, other factors can also play a huge part. 

Lifestyle and Health 

Your body is complex, and multiple contributors can begin to upset its inner workings as you age. For example, packing on extra weight as you become less active can cause your testes to produce less testosterone, causing a shift in your body’s working parts. If you have type 2 diabetes, your chances are greater than most of developing male menopause.

Then there are factors like stress, anxiety and depression that may contribute. Yes, relationship hassles or money problems can trigger declines. Perhaps you’re undergoing a “midlife crisis” — something you may want to factor in as a potential cause. Smoking, drinking too much alcohol, eating the wrong food, sleeping poorly and not exercising enough can all contribute to the development of andropause. Remember that these factors can all cause a shift in your hormones — in these cases, the testosterone you lose is not natural but the result of external health and lifestyle factors you can usually remedy.

What Are the Symptoms of Male Menopause? 

Should you think you’re experiencing andropause, understand that many symptoms also apply to other physical and health conditions. In other words, don’t jump the gun and automatically presume that what you’re experiencing is male menopause. It’s best to look at which symptoms you can remove by making lifestyle changes and see if you alleviate these and others that may relate indirectly. 

Symptoms like low energy, increased body fat and reduced muscle mass that cause you to feel weak could all stem from changes or the abandonment of physical exercise regimens. It’s quite possible that you could discount male menopause as a contributor. However, other symptoms may be more telling.

If you experience a lower libido, erectile dysfunction, lowered sperm count or infertility in conjunction with the above, it’s more likely you could be in the throes of andropause. The sexual and physical issues you’re experiencing could well prompt mental symptoms common in male menopause, like sadness, depression, dips in your self-confidence, insomnia and decreased motivation and concentration levels. While these could stem from other sources, the physical concerns alone may warrant a doctor’s visit. 

Another common sign of lower testosterone and male menopause is gynecomastia, or the development of larger breasts. You might also notice your testicles shrinking or your hair thinning. You’ve heard of women experiencing hot flashes during menopause, haven’t you? You might go through the same, along with tender breasts. These are common among men with andropause. Much rarer symptoms are weak and brittle bones — osteoporosis — that low testosterone levels might precipitate.

How to Counteract Male Menopause

You can reduce symptoms of andropause. Usually, this means boosting your testosterone levels to improve the annoyances and factors affecting your quality of life. You can increase your hormone levels in some ways at home or in the gym — getting more exercise, subsequently losing weight and getting better and longer sleep are three of these. 

Exercise

Formulate a workout routine including resistance exercises and high-intensity interval training (HIIT). Resistance training — weightlifting, squats, push-ups and using resistance bands — signals your body to produce more testosterone by putting stress on your muscles. Deadlifts, bench presses, squats and other compound exercises are even better — they work different muscle groups together, encouraging the male hormone’s production to aid in muscle repair and growth.

Full-body HIIT workouts are excellent for mental health and can surge testosterone production. Short duration exercises like sprints, rowing, cycling and body weight circuit training are fantastic for growing testosterone levels. Ideally, if you’re carrying a beer belly, you should include cardio workouts involving swimming, hiking or jogging. By managing your heart health and weight, especially excess fat around your midriff — linked to lower testosterone levels and heart disease — you’ll significantly improve your chances of a healthy and more sexually productive lifestyle.

Diet and Good Sleep

While cardio exercise is excellent for reducing body fat, your diet also plays a significant and constructive role in maintaining it. Nutritionists recommend a healthy balance in most diets, so consider upping your zinc intake by eating oysters, other shellfish, poultry, beans and nuts to aid in balancing your testosterone. Zinc deficiencies can promote male menopause and impotence. Good news for you meat-eaters — red meat also promotes zinc in the body, but like everything else, eat it in moderation.

Magnesium is another healthy mineral that encourages testosterone production. Enjoy cultured yogurt and dig into a bowl of spinach, kale or Swiss chard to promote your body’s magnesium levels. Leafy greens are notably high in magnesium, which regulates blood sugars, lowers blood pressure and may also improve sleep by relaxing your muscles and promoting melatonin levels. Remember, a good and long sleep is another way to reduce the effects of male menopause.

The quality and quantity of your sleep affect your testosterone. Your hormones’ production rises when you begin to slumber, with production reaching its peak when rapid-eye-movement starts. Your testosterone remains at its highest levels while you sleep and continually reduces during your waking hours. Think of the frisky feeling you sometimes get when you first wake up after a good night’s sleep — higher testosterone levels. It makes sense, doesn’t it? A decent night’s sleep of between seven and nine hours will ensure you get the best testosterone production possible.

Testosterone Replacement Therapy (TRT)

Should you reach a stage where you’ve changed your lifestyle and improved your health, but remain consumed by male menopause and its symptoms, TRT may be your best alternative. You’ll need to undergo tests before a medical professional authorizes the therapy. TRT remains an effective way to increase your testosterone and enhance your life accordingly.

You can apply a gel, patch or cream to your thigh or shoulder daily or take a pill every day. Alternatively, your doctor may decide weekly or fortnightly injections may be more beneficial. TRT is not a quick fix, with most men feeling symptom improvement within four to six weeks. Others only notice fat and muscle mass changes after undergoing TRT for three months. 

While using TRT, you will experience enhanced testosterone levels that reduce or eliminate your andropause symptoms. However, going off the therapy will eventually mean your testosterone count reduces to its original levels. You may have to continue with TRT indefinitely to continue reaping its undoubted benefits. The bottom line is you’ll have to make a choice — weighing its benefits compared with the often-accompanying side effects of prolonged treatment. The best solution is to continue working on your lifestyle and health while initially undergoing TRT.

You Can Combat the Effects of Male Menopause

Do men go through menopause? You betcha. While it doesn’t affect most men statistically, many may develop andropause without even knowing it’s a thing, and its reach may realistically be far higher. Perhaps this article has opened your eyes. The fact is, if you know what you’re dealing with, you can combat the effects of male menopause and return to the active, productive lifestyle you previously enjoyed.