Feeling irritable, impatient or hostile lately? Can’t process new information at work as quickly as you used to? How about feelings of frustration or depression? These are just a few of the symptoms that men may experience when going through Andropause—what has been described as male menopause. Andropause occurs due to a decrease in men’s testosterone, or Testosterone levels. Andropause typically occurs in men between the ages of 40 and 60; however, testosterone levels begin to drop much earlier in the typical male.
In fact, your testosterone gradually drops by the time you hit 30, giving you time to prepare for what is about to come in terms of aging.
However, the symptoms are there. These include lower sex drive, night sweats, fatigue, poor concentration, memory loss, irritability, reduced muscle mass and strength, sleep problems and increased body fat, among others. The good news is, there is something you can do about it. The even better news is, you don’t need pills with weird chemicals in them to address andropause.
You might be tired of hearing this tip. Even in your younger years, adults would usually tell you to exercise to help you lose weight and build muscle mass. It may sound like a broken record, but indeed, exercising regularly has tons of benefits.
You might say that your muscles are still there and you are strong enough already, hence no need for exercise. Apparently not.
Surprisingly, now is the perfect time to increase the frequency of exercise, even if it means jogging for 20 minutes a day. After all, exercise is one of the best ways to keep you in shape and increase your testosterone levels.
At the same time, exercise helps release endorphins, aka the happy hormone. This can help uplift your mood and lessen the feeling of depression.
2. Good Enough Sleep
There is a reason why experts and health enthusiasts recommend at least six to eight hours of sleep. Your body needs to rest too, so don’t deprive it from its well-deserved rest.
When you were a bit younger, you tend to compromise sleep, because of the need to finish every task assigned to you. Now that you’re older, it’s time to slow down and get as much as zzz’s as you can.
It’s not just about gaining your energy and giving your body some rest. Getting adequate amounts of sleep can also boost your testosterone levels, which is exactly what you need at this point in your life. Go ahead and visit the dreamland. It’s going to make you feel better too once you wake up.
3. Manage Stress
Here’s the truth: stress is something you can’t avoid. Blame it on your work and whatever responsibilities but stress will do everything to bombard your entire system.
That’s how it works. Although inevitable, this doesn’t mean you can’t do something about it. This is important especially at this stage.
When under stress, your body releases a hormone called cortisol. It turns out that this hormone suppresses the production of testosterone, a main ingredient needed by your body, especially at this time.
Therefore, find different ways to combat stress. There is no exact treatment for this, so it is best to look for ways that makes you feel better. It can be reading a book, playing games, watching a movie, cooking or even exercising. You can also go on a trip and visit a new place. The important thing is to beat stress, no matter what it takes.
4. Ever Heard Of Tongkat Ali?
Tongkat ali is a type of herb that is native in Malaysian rainforest. Based on studies, tongkat ali is one of the essential herbs that is shown to boost your testosterone levels.
After giving male participants 100 milligrams of tongkat ali extract every day, researchers found out that there was a significant improvement in sexual function, libido and psychological states. This is because this herb triggers your body’s natural capacity to create Testosterone levels; hence the results.
The best part is that tongkat ali has reportedly no side effects.
5. Healthy Diet
Aside from regular exercise, the tip, “eat healthy and nutritious food,” is also among the most common tip you will read or hear. This is because diet plays an important role in your life and can make or break the way you handle andropause. And yes, your hormonal levels, including T levels are directly influenced by what you eat.
When it comes to your diet, fresh and organic foods should be on top of your list. Fruits, vegetables, lean protein and whole grain should always be part of your diet.
Aside from this, make plant-based proteins, heart-healthy fats and low fat dairy products part of your weekly grocery list. Also, make sure to eat zinc-rich foods, such as oysters, garbanzo beans and cashews. Your testosterone relies on it, so make sure you are getting enough of this essential mineral.
To make sure that you are giving your body the adequate nutrition it needs, then make it an effort to improve your diet. It improves your quality of life too.
6. Healthy Lifestyle
Admit it. This is easier to say than actually executing it. After all, how can you say no to alcohol, fatty food and simply enjoying life at its finest?
However, if you really want to get away with it male menopause or at least be able to manage it, then learn how to adopt a healthy lifestyle.
What does this mean?
Aside from exercising regularly and eating nutritious food, stay away from unhealthy habits, such as smoking and drinking. Not only do they damage your lungs, these two substances are hands-down bad for your health. And also stay away from fatty, processed and unhealthy foods as much as you can.
7. Manage Weight
Don’t get too defensive, but men in their 40’s and above usually have bigger tummies. Well, you can blame it on poor diet, lack of exercise or simply the love for alcohol. Whatever are the reasons behind the big belly or extra pounds, you need to get rid of it – now.
This is necessary for men who are going through the stage called andropause. Aside from difficulty seeing or reaching your toes, do you seriously want a big belly and shop for XXXL clothes? Plus, your body needs enough testosterone to survive this stage and make aging feel like a breeze for you, not unhealthy fats that can put you and your overall health at risk.
This leads you back to exercising regularly and eating a healthy, balanced diet. You don’t have to do extreme sports and exercises. The important thing is to keep your heart pumping and get you moving. That is good enough already.
8. Consider Gingko Biloba
Aside from tongkat ali, there is another herb that can also be effective in helping you deal with andropause. This is known as gingko biloba.
This fan-shaped leaf is a common herbal ingredient in most male enhancement pills for a reason. It enhances blood circulation especially down there, which eventually boosts your libido, improve the quality of your erection and enhance your memory. However, side effects may include dizziness, headache and dyspepsia, so take it easy.
9. Fennel as Alternative Herb
Fennel may be a popular vegetable in Italian dishes. Did you know that it could treat symptoms of andropause too?
Believe it or not, this organic ingredient can do many wonders for your body, including your man down there. Aside from boosting your libido and improving erection qualities, fennel can alleviate symptoms of male menopause, too.
Of course, there are side effects, especially when you had too much of it. A piece of advice: ask recommendation from your doctor and check if you can take fennel or not.
10. When All Else Fails, Consult A Doctor
Let’s face it. No matter how safe the first nine tips are, there is no assurance that it will work for you. After all, every person is different, and the effect of each available option varies.
At the same time, some medical conditions require further assistance in dealing with andropause. If you feel that these techniques are not working for you, then don’t hesitate to consult a doctor. Aging is inevitable. Before you rest your case and say everything is hopeless, follow these simple tricks first. After all, andropause is a manageable condition you can get away with.