Andropause, sometimes called the male menopause, refers to the gradual decline of testosterone in men. Testosterone is the primary male sex hormone and plays a crucial role in many physical and mental functions. Testosterone production begins to decline slightly as early as around the age of 30. Still, from the age of 50, this decline may become more noticeable. However, not every man experiences andropause in the same way. Some men notice little difference, while others experience significant physical and mental symptoms.
How do you know if you are experiencing andropause?
The symptoms associated with andropause can range from mild to severe and have both a physical and psychological component. Below, we highlight some common symptoms.
Fatigue
Many men feel constantly tired during andropause. This is not only physical fatigue but can also include mental exhaustion. Energy levels are lower, so daily activities require greater effort.
Decrease in muscle mass and strength
Testosterone plays an essential role in maintaining muscle mass and strength. A drop in this hormone can cause a noticeable decrease in muscle strength and mass, even in men who exercise regularly.
Increase in body fat
During the andropause, body composition may change. Many men experience an increase in fat, especially around the abdominal area, which can lead to obesity and an increased risk of health problems such as type 2 diabetes and cardiovascular disease.
Reduced sex drive
One of the most commonly discussed complaints during andropause is reduced libido. Men may feel less sex drive and experience erectile dysfunction. This can lead to frustration and insecurity, affecting the relationship with a partner.
Mood swings and depression
Testosterone affects the brain and emotions. A drop in this hormone can cause mood swings, irritability and even depression. Men may feel dejected or less confident.
Difficulty concentrating
Cognitive functions can also be affected. Men in andropause sometimes have difficulty concentrating, remembering or thinking clearly. This can be frustrating, especially in work situations or when performing complex tasks.
Sleep problems
Another common symptom is insomnia or poor sleep quality. Many men struggle to fall asleep or wake up frequently at night. This can exacerbate daytime fatigue.
Weaker bones
As in women during menopause, a drop in testosterone can lead to a decrease in bone density, which increases the risk of bone fractures and osteoporosis.
The andropause is not a sudden event but a gradual process. As a result, it is not always easy to recognise this phase. Men who experience symptoms can contact a doctor. A blood test is often done to measure testosterone levels. In addition, the doctor may ask questions about physical and mental symptoms to get a more complete picture.
What can you do to feel better?
Although andropause is a natural process, you cannot stop it; you can take steps to reduce your symptoms and feel fitter. Here are some tips:
Healthy diet | A balanced diet is essential to manage the effects of andropause. Foods rich in vegetables, fruits, lean proteins and healthy fats can help maintain a healthy weight and support overall health. Avoid processed foods and excessive sugar consumption.
Regular exercise | Exercise is crucial, especially strength training and aerobic exercise. This helps maintain muscle mass but can also help improve mood, reduce stress and increase energy levels.
Stress management | Chronic stress can worsen the symptoms of andropause. Meditation, mindfulness, yoga or breathing exercises can help reduce stress.
Improve sleep | Maintain a regular sleep schedule and ensure a quiet, dark bedroom. Avoid caffeine and screens just before bedtime.
Hormonal therapy | In some cases, hormone replacement therapy (HRT) may be an option. This should always be done in consultation with a doctor, as it may involve risks and side effects.
Social support | Talk about feelings and experiences with a partner, friends or a therapist. Sharing concerns can help reduce mental pressure and foster a sense of belonging.
Break the taboo of andropause.
Many men find it difficult to talk about andropause. This is because men are often expected to 'stay strong' and not complain. But andropause is nothing to be ashamed of. It is a natural process; you are certainly not the only one. You also help other men talk about it by being open about it.
Andropause is a natural phase in men's lives, but it can be accompanied by a wide range of symptoms that affect daily life. Men can better understand and manage this phase by raising awareness, making healthy lifestyle choices, and seeking medical help when necessary. Most importantly, remember that asking for help and talking about feelings is okay. Together, we can ensure that andropause is not a taboo subject that can be discussed openly.