Just as women go through major emotional and physical changes during menopause, men go through similar changes during andropause (more commonly known as male menopause). Andropause is common in ageing men when production of male sex hormone, testosterone (androgen), slows down significantly. As a result, men begin to lose their sexual fitness and their overall well-being can be affected.
Some of the common symptoms of andropause are-
- Lack of interest in sex
- Poor erectile function
- Depression, anxiety, irritability, mood swings
- Hot flashes
- Night sweats
- Reduction in muscle mass and strength
- Decrease in bone density, osteoporosis
- Increase in body fat, especially around internal organs
Testosterone production is ought to decline with increasing age but fortunately enough, it is possible to age healthily and happily and to address the symptoms triggered as a result of low testosterone (Low T). Following explained are some of the common solutions that can help men maintain optimum testosterone production while simultaneously working to reverse andropause symptoms.
Cut down excessive consumption of junk food rich in Trans fats and instead make foods such as avocados, peanuts and oily fish that are rich in good fats (omega 3 type), a regular part of your diet. Also, reducing meat consumption and increasing fibre intake can further help your cause.
Lose some belly fat
An increase in waist size will lead to a decrease in testosterone production therefore, make your best efforts to control your body weight and prevent fat from developing. Weight training and full body workouts are also known to give hormone production a much-needed boost. Furthermore, a fitter body also makes your penis appear bigger and increased testosterone levels cure erectile dysfunction.
Control your alcohol intake
A regular consumption of alcohol can do great damage to male hormones. In fact, a recent Dutch study revealed that daily consumption of alcohol for 3 weeks showed a 7% decrease in testosterone levels in the male candidates. Limiting consumption to 1-2 beer/wine glasses a night can keep you protected from experiencing a significant drop in the hormone levels.
Manage stress levels
In the fast-paced lifestyle of today, stress has emerged as a common ailment in both the sexes. Chronic stress releases cortisol (stress hormone) and increases its levels, which hamper your body’s ability to produce testosterone and utilize it optimally. Therefore, it is always important to make that extra conscious effort to manage stress levels. One sure shot solution to keep de-stressed is by practising non-exhaustive forms of exercise, such as meditation and yoga.
Regularizing sleep patterns
An erratic sleep routine can play havoc in your entire body system and can slash your testosterone production by up to 30%! All the testosterone needed during the day is prepared by our body while we sleep, therefore it is vital to sleep for at least 7 hours daily in order to allow the body to carry on with the testosterone production optimally. Adequate sleep will not only give the body enough time to prepare the hormone but it will also manage stress by cutting down on cortisol levels, which as explained above can severely obstruct the production.
Get help from supplements
There are several supplements on the market that are formulated to help regularize testosterone production and therefore, reduce the severity of the symptoms caused as a result of Low T. One such supplement is Provacyl. You can order Provacyl for andropause, which contains a potent blend of herbal extracts and essential nutrients thereby, addressing common symptoms of male menopause and maintaining production of the vital male sex hormone.