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5 Tips for Andropause: Men’s Menopause


Reviewed by Dianne Hinton, NP, PA of Forum Health Modesto

Even though we feel that menopause is far from properly addressed by medical professionals and the global community, andropause is perhaps even more underrepresented or spoken about. Andropause is, simply put, the male equivalent of menopause.  


While it isn’t marked by all the same changes that women typically go through, andropause is often associated with a phase of gradually lowering testosterone levels. Accompanied by a number of symptoms, andropause can be treated just like menopause – with the help of several lifestyle changes that can make all the difference in your quality of life. 

1. Diagnosing and recognizing andropause symptoms

Most people are familiar with menopause symptoms so it’s relatively easy to recognize its onset. For andropause, some of the initial signals might not be as clear. Here’s what to be on the lookout for and what to tell your doctor about: 


  • A decrease in your libido 
  • Lower energy levels 
  • Fatigue and trouble sleeping 
  • Frequent mood swings and even depression 
  • Inability to focus and memory issues 
  • Baldness and general loss of hair 


Isolated, some of these might not seem like that much of a problem, but once combined, they can affect your quality of life, relationships, and not to mention your resilience. That’s why it’s essential to speak openly with your doctor, listen to your body, and start adapting your habits. 

2. Manage stress and ditch unhealthy habits

Although your mood and irritability could be affected by your changing hormones alone, it’s best not to exacerbate the situation with more stress on top of it all. Ideally, here’s how you can approach andropause: 


  • Introduce some calming activities into your day that help moderate your mood 
  • Ditch smoking and alcohol consumption, as well as too much sugar in your diet 
  • Try breathing exercises that can help you cope with stress triggers during the day 
  • Replace unhealthy habits with more wholesome ones – so that you have healthy coping systems while you’re experiencing withdrawal  


Improving your lifestyle can also be a source of stress if you’re about to deprive your body of substances you’re used to, including cigarettes and alcohol. That’s why finding pleasure and peace in other aspects of your life and alternative activities is crucial. 

3. Sustain your energy with supplements

Feeling low on energy and knowing that your sexual appetites are changing isn’t always easy to cope with. To help yourself through this adjustment stage, you can reinforce your diet with dietary supplements such as Vitamin C, which will help boost your immune system, energy levels, and help minimize fatigue. 


Of course, you need a strong nutritional base for the supplements to do their job, so you can consult your nutritionist or a functional medicine professional to prepare a diet plan that can help you preserve your energy and quality of life. 

4. Manage your diet with care

To keep your energy in check, but also to help slow down the changes that occur due to lowering testosterone levels (such as decreasing bone density and muscle mass), it’s crucial to revamp your eating habits. 


Balance your macronutrients to consume enough lean protein, healthy fats, as well as healthy carbs that are your energy source. Also make sure that your diet is rich in micronutrients such as zinc, calcium, magnesium, as well as vitamin D.

5. Stay active and sleep well

A healthy lifestyle rests upon several crucial pillars, and if your diet is under control, then you can focus on structuring a good exercise routine and setting a sleeping schedule. Getting enough healthy rest and being active to keep your body strong and resilient are both vital steps during andropause. 


Exercise and sleep are both important for balancing your hormone production, keeping stress at bay, and allowing you to maximize the use of all the nutrients you’re consuming.  


A natural stage of a man’s life, andropause doesn’t have to be a source of major discomfort or health challenges, just like menopause. When treated right and with proper care, you can greet andropause with virility and high energy levels.

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