Andropause: Male Menopause
~ by Lisa Weeks
The “change of life” not only applies to women; men go through their own version of menopause called “andropause”.
Now you may not see men fanning themselves and turning red during a hot flash, but this change of life does affect their stamina, drive and overall vitality.
Andropause typically occurs in men between 40 and 50 years of age, when testosterone levels decline to levels that result in fatigue, depression, lack of vitality, increased irritability, mood swings, sleep problems, hair loss, a decreased sex drive, night sweats, loss of muscle mass and/or problems in achieving or maintaining an erection. Testosterone levels can even start to decline in men at the age of 30 and drop continually over time. This occurs gradually so effects may not be as noticeable as in women, whose hormone levels drop more rapidly.
Testosterone is an elixir of life that helps to make men feel strong, young, and virile. It maintains bone integrity; preventing against osteoporosis and preserving muscle mass. Testosterone protects the heart and prevents cardiovascular disease. Obesity, lack of exercise, excessive alcohol consumption, smoking, some medications, a poor diet and stress can all interfere with the action of testosterone. If you are overweight, your body can actually convert testosterone to estrogen! Not only does this make testosterone levels drop; when estrogen levels get really high, men may start to develop breasts (called gynecomastia).
What can you do to enhance testosterone levels?
Lose excess weight by following a healthy exercise and eating plan. Fat cells in our body actually produce estrogen, even in males! Don’t limit your fat intake completely, however – choose healthy sources of fat such as avocado, fish oil, and raw extra virgin olive oil instead of animal fats and trans-fats.
Avoid consuming large amounts of alcohol. Limit beer as it has been shown to have estrogenic effects, which mask the benefits of testosterone in the body.
Quit smoking and talk to your doctor about any possible side effects of your medications.
Eat organic fruits, vegetables, meat, fish, eggs and poultry. This will reduce your exposure to pesticides, antibiotics and hormones which can impair the action of testosterone.
Eat liver-supporting foods. Include eggs, onions, garlic, dark leafy greens, lemons and limes, artichokes and beets to help your body detoxify from harmful types of hormones.
Avoid using plastic food and beverage containers and eating canned foods (their lining is made of plastic) as these contain hormone-disrupting bisphenol A.
Go green with cleaners and body care products to avoid exposure to hormone-disrupting chemicals in conventional cleaning products.
Exercise to maintain muscle mass and decrease fat mass so you can optimize testosterone levels.
Eat cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, cabbage, kale, rutabaga, and turnip as these help to reduce estrogen levels in males.
Relax and de-stress. Cortisol, the stress hormone, reduces the action of testosterone. Meditate, do yoga or deep breathing exercises to take it easy.
Eat zinc-rich foods to maximize testosterone levels. Include cremini mushrooms, spinach, sea vegetables, pumpkin seeds , chickpeas, oysters, crab, lobster, clams, salmon, turkey, and lamb.
Get your fiber in to reduce estrogen levels. Choose steel-cut oats, organic vegetables, brown rice and whole grains to keep you regular.
Your Naturopathic Doctor can determine your testosterone levels by doing a salivary hormone test. This will test for various hormones and will allow them to choose the most appropriate herbs and nutrients to support healthy hormone levels.
With a little help, you will be able to increase stamina, drive and overall vitality!
photo by Kyle May
Lisa Weeks, HBSc., ND, is a Naturopathic Doctor practicing in Toronto and Markham who unites her extensive scientific research background with Naturopathic therapies and philosophies to offer you a holistic approach to healing. She believes Naturopathic Medicine can benefit the whole family, from infants to seniors and focuses on women’s health, kid’s health, immune system support, pain management, digestive health, skin issues, sleep support, stress relief, energy support and more. For more information, visit her website and her Holistic United Profile
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Disclaimer
The information provided in this article is not meant to replace treatment with a licensed health care practitioner. It is for informational purposes only. Consult with a Naturopathic Doctor or other licensed health care professional to determine which treatments are safe for you.
