HAVE YOU EVER HEARD OF ANDROPAUSE AKA 'MALE MENOPAUSE'?
IT MIGHT BE DISMISSED AS A TRIVIAL MATTER, BUT THE MALE MENOPAUSE, OR ANDROPAUSE, IS INDEED A LEGITIMATE PHENOMENON – ALBEIT DISTINCT FROM ITS FEMALE COUNTERPART. REFERRING TO IT AS THE 'ANDROPAUSE' WOULD PROVIDE A MORE ACCURATE DEPICTION. HERE'S WHAT ELSE YOU SHOULD BE AWARE OF
WHAT IS THE ANDROPAUSE?
Andropause refers to the hormonal changes in men, consisting of a gradual decline in testosterone levels. In addition to physical symptoms such as fatigue, loss of muscle mass, potential prostate-related concerns and erectile dysfunction, andropause can also impact mental performance, leading to brain fog, reduced concentration, lack of libido, cognitive decline and low mood.
WHY IS TESTOSTERONE SO IMPORTANT?
Testosterone, the primary male sex hormone, isn't just responsible for the development of male characteristics during puberty; its influence extends far beyond. It regulates metabolism, blood pressure, cholesterol levels, cardiovascular function, concentration, emotions, and sex drive. In a healthy state, men typically produce 4-10mg of testosterone per day, with 95% originating from the testicles and the remaining 5% from the adrenal glands. Although low testosterone levels are more common in the late 40s and early 50s, the decline begins as early as the 30s, diminishing by 1% each year. Roughly 25% of men will encounter low testosterone at some point in their lives. However, because the decline is gradual, it often goes unnoticed or is attributed to the natural aging process.
WHAT ARE THE SYMPTOMS OF LOW TESTOSTERONE?
Low energy and muscle weakness can render exercise more challenging, with longer recovery times noted after gym sessions. This occurs because muscle cells contain receptors for testosterone, and as testosterone levels decline, muscle loss accelerates with age. Men grappling with low testosterone face a heightened risk of depression, with increased occurrences of irritability, anxiety, and mood swings. Maintaining adequate testosterone levels is crucial for bone health, as low levels impede the repair of bone structure, elevating the risk of fractures. Moreover, declining testosterone correlates with increased abdominal fat deposition, particularly visceral fat, associated with heightened inflammation and risks of type 2 diabetes and cardiovascular disease. The amygdala, a region of the brain linked with sexual desire, brims with testosterone receptors. These receptors, when stimulated by testosterone, initiate the production of nitric oxide, crucial for triggering the chemical reactions necessary for erections. Consequently, low testosterone levels can lead to diminished libido and difficulties maintaining erections. Furthermore, hot flushes and night sweats, often associated with women, can also affect men grappling with low testosterone.
WHAT THE IMPACT OF ANDROPAUSE ON MENTAL PERFORMANCE ?
Declining testosterone levels during andropause can affect cognitive function as testosterone plays a vital role in brain health, including memory, focus, and mental clarity. As testosterone decreases, men may experience brain fog, difficulty concentrating, low mood and a decline in overall cognitive performance. Furthermore, the potential insulin resistance associated with andropause can further exacerbate these symptoms as insulin plays a crucial role in brain function and glucose metabolism (glucose being the favourite fuel source for brain cells). Adopting a nutrient-rich diet that supports insulin regulation can positively influence mental performance during andropause.
HOW CAN YOU FIGHT LOW TESTOSTERONE?
Reduce stress - Managing stress is paramount, especially considering that more than two-thirds of UK men find themselves overwhelmed by it. Exploring effective stress management techniques becomes imperative. While maintaining a balanced diet, ensuring sufficient sleep, and engaging in regular physical activity are integral components, practices like meditation and breathing exercises, such as box breathing, offer additional avenues for stress relief.
Swap out caffeine - Considering caffeine consumption is also crucial. While organic coffee boasts polyphenols and antioxidants beneficial to health, excessive intake can elevate stress hormones, disrupting testosterone levels. Additionally, caffeine can disrupt blood sugar levels and interfere with sleep patterns. Opting to consume caffeine before midday and transitioning to herbal teas later in the day can mitigate these adverse effects.
Improve sleep - Ensuring adequate sleep is vital. Aim for 7-9 hours per night and maintain a consistent sleep schedule. Since testosterone production primarily occurs during sleep, insufficient rest can automatically diminish testosterone levels. A restorative night's sleep is essential for facilitating bodily recovery and regeneration. Conversely, sleep deprivation correlates with elevated levels of the hunger hormone ghrelin, compromised blood sugar regulation, and weakened immune function.
Increase movement - Furthermore, prioritizing physical activity is key. Sedentary lifestyles can hinder testosterone production and contribute to the accumulation of visceral fat around the abdomen. Excessive visceral fat increases the likelihood of testosterone conversion to estrogen, associated with the development of 'man boobs.' Engaging in daily movement not only influences testosterone levels but also aids in weight management, stress reduction, and blood sugar balance. Incorporating body weight or resistance exercises optimizes muscle function, enhancing energy levels and metabolism.
Manage blood sugar levels - Consuming a balanced diet with complex carbohydrates, lean proteins, and healthy fats can help stabilise blood sugar levels and prevent insulin spikes. This can also help manage abdominal fat accumulation; Abdominal fat can be considered an endocrine (meaning hormone-producing) organ, which impacts testosterone production.
WHAT ARE THE SPECIFIC NUTRIENTS TO TARGET?
Certain herbs and isolated nutrients can also support testosterone production and help with stress and hormonal balance. Below are some of the most researched ones:
Essential Fatty Acids - These vital nutrients are not synthesized by the body, necessitating their intake through dietary sources or supplements. Oily fish like salmon, mackerel, sardines, and anchovies are abundant in omega-3 fatty acids, EPA, and DHA. Plant-based sources include walnuts, chia seeds, and flax seeds, although the conversion of these fatty acids into usable EPA and DHA is limited. For convenient supplementation, consider Bare Biology Life and Soul Pure Omega-3.
Vitamin D - Sufficient levels of vitamin D are indispensable for overall well-being, hormone regulation, and testosterone synthesis. While sunlight is the primary source of vitamin D, supplementation becomes crucial during the winter months in the Northern Hemisphere, with a recommended daily intake of 400 IU. Excellent options for supplementation include Better You Vitamin D and Vitamin K2.
saw palmetto berries
Ashwagandha - Ashwagandha is an adaptogenic herb known for its stress-reducing properties. It may help alleviate symptoms of andropause, such as anxiety, fatigue, and reduced libido.
Saw palmetto - Saw palmetto is a popular herbal remedy that can support prostate health and alleviate urinary symptoms associated with andropause. It may help reduce prostate enlargement and improve urinary flow.
Korean red ginseng - Korean red ginseng is a herb known for its potential benefits on sexual health and vitality. It may help improve erectile function, libido, and overall energy levels.
Zinc - Zinc is involved in numerous bodily functions, including the maintenance of normal testosterone levels and overall male fertility. Insufficient zinc levels or zinc deficiency can lead to decreased testosterone production. Dietary sources of zinc include oysters, other shellfish, beef, pumpkin seeds, and legumes.
Magnesium - Magnesium is highly beneficial for managing both physical and emotional stress. Prolonged activation of the stress hormone cortisol can disrupt sex hormone balance. Supplementation with magnesium has been demonstrated to elevate testosterone levels. During times of stress, the body may prioritize other functions over testosterone production. Rich dietary sources of magnesium include green leafy vegetables (such as spinach, cavolo nero, and Swiss chard), almonds, cashew nuts, pumpkin seeds, oats, and dark chocolate. Consider opting for Designs for Health Magnesium Glycinate Complex as a reliable supplement.
CONCLUSION
WHILE THE DECLINE IN TESTOSTERONE LEVELS WITH AGE IS INEVITABLE, THERE ARE PROACTIVE STEPS MEN CAN TAKE TO COMBAT ITS EFFECTS. STRESS REDUCTION TECHNIQUES, DIETARY ADJUSTMENTS, CONSISTENT SLEEP PATTERNS, REGULAR EXERCISE, AND TARGETED NUTRIENT SUPPLEMENTATION OFFER PROMISING AVENUES FOR MAINTAINING OPTIMAL TESTOSTERONE LEVELS AND OVERALL WELL-BEING AS MEN AGE.
ADVANCED ADAPTOGEN FORMULA
ADVANCED ADAPTOGEN SUPPLEMENT HELPS THE BODY TO DEAL WITH STRESS AND MENTAL BALANCE. THIS SUPPLEMENT SUPPORTS THE ONSET OF SLEEP. IT ALSO IMPROVES YOUR ABILITY TO LEARN, MEMORISE, AND RECALL INFORMATION. ADDITIONALLY, THIS SUPPLEMENT HELPS TO COMBAT ADRENAL FATIGUE TO BOOST YOUR ENERGY.
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