In Greek language, Andras denotes human male and pause means cessation, so Andropause refers to a condition associated with a decrease in libido (sexual desire) because of decline in testosterone levels. The male hormone testosterone is responsible for deep voice, muscle mass, and body hair in men. It is also associated with sexual well being. As men get older, the level of testosterone in the body becomes lower and also the production of sperm declines and males may experience physical and psychological symptoms as a result of these low levels. This is collectively known as andropause much similar to menopause in women but with distinctive symptoms, like-
- Low levels of energy
- Difficulty in concentration
- Insomnia or difficulty in sleeping
- Increase in body fat
- Low sex drive
It can also cause an increased risk of cardiovascular diseases and osteoporosis (brittle bones).
If you are suffering from above-written symptoms, it is extremely important to get tests done. Male Menopause is diagnosed by taking a sample of your blood for testing of testosterone levels. Early tests can save you from other health hazards.
Dealing with Andropause
Treatment of andropause requires some lifestyle changes including diet, exercising, sleep patterns, and stress levels. We bring you some of the dietary interventions and lifestyle changes that will definitely help you in preventing/ relieving the symptoms of menopause.
- Optimum dose of calcium: Increasing the intake of calcium can help you in reliving out the symptoms of andropause. You can add various foods like milk, sesame seeds, ragi, eggs, fish (sardines, salmon), broccoli and different types of legumes in your diet to get the full dose of calcium.
- Increase the intake of fibre: Fiber is quite essential for the body and it can easily ease out the symptoms of menopause. Add fibre-rich foods such as whole-grains, oats, quinoa, fresh fruits and veggies to get the essential punch of fibre in your diet. The average recommended value of fibre is 30-38 grams a day for men.
- Get the right dose of iron: Iron plays a crucial role in making our body healthy. It provides support to red blood cells to carry oxygen to all parts of the body. You can get iron from various foods like fish, eggs, and green leafy veggies like spinach, kale and collard. The average daily iron intake in men should be 19.3-20.5 milligrams per day.
- Maintain a healthy weight: Being overweight is a root cause of major health problems. So, cut down your weight to reduce the symptoms of andropause. Try to control your portion size and reduce the consumption of processed junkies, foods rich in artificial sweeteners and bad fats from your diet.
- Get enough sleep
- Manage stress
- Exercise daily
One thing to take notice of is that not all men experience andropause but if you undergo the symptoms, apart from including these lifestyle interventions, cut down smoking and alcohol and add exercise in your lifestyle. If you feel major difficulties try to consult a doctor.