What Is Male Menopause And How You Can Manage It?
What Are the Signs and Symptoms of Male Menopause?
Male menopause brings about the onset of the following symptoms, the intensity of which is experienced differently from each individual. These symptoms include:
- Depression
- Difficulty sleeping or insomnia
- Infertility
- Low libido
- Loss of body hair
- Low energy
- Low motivation
- Low self-confidence
- High body fat
- Reduced bone mineral density
- Male organ dysfunctionality
- Hot flashes
- Low muscle mass and feelings of weakness
- Gynecomastia
- Tender or swollen breasts
- Reduced size of testicles
What Happens in Male Menopause?
If like most men, you are wondering is male menopause real? Then you should know that this term is rather misleading since it suggests that just as women experience sudden change during menopause, men will suffer the same fate. However, this is far from the truth since men experience a gradual decline in testosterone at less than 1 - 2 percent per annum, starting from the ages of 30 to 40. The steady decline happens over the span of many years. Furthermore, there is no fixed male menopause age range, as this would mean every man would experience it. However, older males with certain ailments such as type 2 diabetes, high blood pressure, obesity and heart disease are at a higher risk of developing menopause than their healthy counterparts.
What Are the Ways of Treating Male Menopause Naturally?
The best way to treat male menopause without going for hormone therapy or other invasive treatments is to adopt a better lifestyle. Your lifestyle choices can have a much greater impact on your well-being than you might think. Below are three ways you can manage male menopause from the comfort of your home.
Benefits of Testosterone Rich Foods
What you put on your plate not only affects you physically but also toggles with your hormones. Therefore, a man’s testosterone levels can increase with the intake of the right foods. The first step is to be more mindful of eating healthy foods and avoiding fast foods loaded with carbs. This diet works exceptionally well along with taking best testosterone supplements for men. Zinc and vitamin D are considered to be two precursors for stimulating testosterone levels. We recommend eating eggs and tuna, which are rich in vitamin D and low-fat milk for calcium and protein. Increasing the intake of seafood, such as crabs, lobsters, oysters and shellfish, is also vital as they are packed with high zinc content.
The Dangers of Testosterone Killing Foods
Just like there are aphrodisiacs which are known for stimulating the libido and there are foods that are vital for pumping the testosterone. Similarly, there are testosterone killing foods which can interfere with a man’s body by unbalancing the hormone levels. Eating these foods in moderation or avoiding them as much as possible is quintessential to maintaining testosterone levels. These foods include soy products, for instance edamame, soy protein isolates and tofu. Since these edibles contain hormone-mimicking nutrients, for instance, phytoestrogens, which are compounds similar to estrogen, they function the same way. Estrogen is the primary female hormone which regulates the reproductive system. The list of foods to avoid includes dairy products. Cow’s milk is rich in natural or synthetic hormones, which can interfere with a man's testosterone levels. Alcohol is yet another culprit of destroying the male hormone. If you are a regular or a heavy drinker, it is best to either limit or quit drinking altogether.
Furthermore, menthol in mint is known to plummet testosterone levels as well. Eating foods such as bread, desserts and indulging in a high carb diet can all lead to weight gain and belly fat. The excess fat stored as belly fat is also known as Visceral fat. Visceral fat is notorious for damaging intimacy since it puts a strain on the vital male organ. Thereby constricting blood flow and eventually becoming a factor for the cause of organ dysfunctionality.
How Exercise Can Increase Testosterone Naturally
The benefits of cardiovascular exercise are insurmountable. Try best cardio to burn belly fat regularly, especially if you are above 40. The problem that most men face is the older they get, the less active they want to be. Which is the exact opposite of what they should be doing. However, the cat is out of the bag, the secret to being more active is to be consistent. The pattern of a daily workout cultivates and embeds itself as a habit which overtime becomes second nature. The combination of different exercises can keep you fit and increase testosterone naturally. Moreover, working out enables the body to produce chemicals called endorphins. When this chemical interacts with the brain receptors, it acts as an analgesic which reduces the perception of pain. Endorphins are also responsible for simulating a positive feeling which helps lower stress levels and keeps depression at bay. Some exercises that are considered effective for male health include sprinting, high-intensity interval trainings, lifting and leg workouts such as lunges and squats.