Prepare to enter andropause with confidence
If you are a man aged 40 or older, one of the most significant turning points in life is the beginning of andropause. Although this word may sound concerning, it is actually a signal warning you about adapting, adjusting your mindset, and stepping into a new phase of life.
Early preparation not only helps alleviate symptoms before entering andropause but also opens the door for self-exploration, encouraging greater dedication to physical and mental health.
This article will help you understand the upcoming changes and provide practical guidelines to prepare for andropause, including eating, exercise, stress management, and health check-ups. First, let’s get to know the term “andropause” more deeply.
What is andropause in men?
Andropause in men is a natural phase of change that happens as men age, especially from around the age of 40 and above, when the level of the male hormone called testosterone begins to drop by an average of 1% per year.
Its effects are generally less obvious and severe than menopause in women, which involves a sudden cessation of menstruation. However, hormonal changes in men at a certain stage of life can also affect physical, mental, emotional, and energy changes without an apparent cause, which may be the first sign of entering andropause.
What are the 9 warning signs that indicate men are entering andropause?
Changes before entering andropause may occur gradually, and some men may not notice them, often thinking they are just due to stress or normal aging. These changes can be observed through the following 9 symptoms:
- Feeling low on energy, easily fatigued, and quickly exhausted.
- Lower sexual desire and diminished erectile function.
- Loss of muscle mass and increased abdominal fat.
- Increased irritability, mood swings, or frequent boredom.
- Insomnia or poor sleep quality.
- Reduced enjoyment in life.
- Feeling depressed, unmotivated, or emotionally burned out.
- Difficulty concentrating compared to before, along with a drop in work performance.
- Decreased height.
These symptoms may result from various factors, but one common cause is low testosterone levels. In fact, testosterone levels can actually be checked early, and early awareness helps you plan better.
5 Tips to Prepare for Andropause in Men
Although andropause is a natural phase that all men will face, preparing in advance can help you adapt with confidence and reduce its effects as much as possible. Here are 5 tips to get ready:
1. Regular Hormone Level Check-Ups
Checking testosterone levels, along with blood sugar, cholesterol, and blood pressure, is a good starting point to assess overall health and plan to prevent diseases often associated with andropause, such as diabetes, hypertension, or fatty liver disease.
2. Improve Eating Habits for Better Health
Prioritize nutrient-rich foods that help boost male hormones, such as:
Protein-rich foods such as fish, eggs, beans, and tofu help maintain muscle mass.
Green leafy vegetables and fruits low in sugar.
Healthy fats such as avocado, olive oil, and omega-3 from deep-sea fish help support hormone production.
Important minerals like zinc, magnesium, and vitamin D help regulate testosterone synthesis.
Avoid foods that are high in fat, overly sweet, and alcohol, as these can affect hormone levels and cause fat to accumulate around the abdomen, leading to increased belly fat.
3. Exercise Regularly
Exercise at least 30 minutes a day, about 3 to 5 times a week, to help maintain hormone levels, build muscle, and reduce stress. The types of exercise can be categorized as follows:
Strength training 2–3 times per week to stimulate hormone production.
Moderate to high-intensity cardio exercises (HIIT or alternating fast and slow running) 1–2 times per week to improve cardiovascular health.
Yoga to improve flexibility and reduce injuries.
4. Proper Rest and Managing Stress
Get sufficient rest at least 7–8 hours each night to prevent elevated cortisol levels (the stress hormone). Understand your body’s changes with a positive mindset, and relax through activities such as meditation or favorite hobbies. Spend more time socializing with friends to reduce stress from being alone.
5. Consult a Doctor or Healthcare Professionals
If you’re concerned about your health or have started to notice physical or emotional signs of andropause such as fatigue, reduced energy, and poor sleep quality, consulting a healthcare professional who specializes in men’s health can be very beneficial. You may receive appropriate advice, including blood tests, hormone level assessments, risk evaluations for future diseases, and long-term care guidance suitable to your age and needs.
Reasons Why Men May Experience Andropause Earlier Than Normal
The main reasons that lead to early onset of andropause symptoms in men include genetics, overwork, insufficient rest, stress, obesity, frequent alcohol consumption, smoking, and chronic diseases such as diabetes, hypertension, and fatty liver disease.
If you have already entered andropause, treatment will depend on your symptoms. However, the first step should be to change unhealthy behaviors such as reducing alcohol consumption, quitting smoking, getting enough rest, exercising regularly, and avoiding stress triggers. Some patients may require medication as part of their treatment, such as various forms of testosterone supplements available as pills, injections, or topical gels. Patients should always consult a doctor before using these medications, as improper use can cause harmful side effects.
Andropause Is Not as Scary as You Think, If You Start Taking Care of Yourself Today
Many men avoid talking about andropause because they fear looking older or they don’t want to accept the changes happening within themselves. However, in reality, it is not a scary condition if you understand and accept its arrival with mindfulness. By taking good care of yourself and being well-prepared, you can live a happy and fulfilling life throughout this phase.