It’s a trending topic that is currently rising to the top of the modern health agenda, thanks to Robbie Williams’ self-named Netflix documentary: do men go through the menopause (or their equivalent, frequently referred to as the ‘manopause’ or andropause) like us midlife women? Well yes and no, according to the experts, but there are preventative steps to take to ensure you can sail through midlife comfortably.
What is the andropause?
The NHS refers to andropause as a time when men may suffer what Robbie Williams refers to as emotional symptoms such as mood swings, irritability and even depression and physical symptoms, including thinning hair, insomnia, reduced libido, weight gain and reduced ability or drive to exercise. But how much of that is the ageing process itself, rather than a hormonal change?
“Women’s menopause is a natural part of ageing that usually occurs between 45 and 55 as our oestrogen levels decline, marked by our periods stopping due to dipping oestrogen and progesterone levels decreasing, which can leave us depleted in many areas with its dramatic affects on primary bodily functions,” explains GP and menopause specialist Dr. Philippa Kaye. “This includes mood, appetite and regulating temperature levels in the brain leading to those hot flushes and night sweats.”
The role of testosterone
The term andropause though, is used to describe decreasing testosterone levels related to ageing. “But ageing-related hormone changes in women and men are different,” explains GP Dr. Sarah Brewer. “In women, ovulation ends and hormone production plummets during a relatively short period of time. In men, production of testosterone and other hormones declines over many years and this gradual decline is called late-onset hypogonadism or age-related low testosterone.”
Testosterone is the male sex hormone that’s best known for its role in promoting masculine characteristics and sexual behaviour. It’s also important for maintaining strong bones and protecting men from osteoporosis and contributes to general energy levels and stamina.
Not so long ago, the testosterone hormone was blamed for many male problems, including middle-age spread and an increased risk of coronary heart disease. Why? “Because men are at higher risk of heart disease than pre-menopausal women, and because men produce testosterone”, explains Dr. Sarah. More recently, however, researchers have started to realise that it may not be testosterone itself that’s to blame and that, instead, a lack of testosterone may be one of the root causes of these problems.
Men need the testosterone hormone as it’s responsible for:
- Growth of the larynx and deepening of the voice
- Growth of the penis, testes, prostate gland and scrotum
- Secretion of fluids from the prostate gland and seminal vesicles
- Maintenance of male patterns of hair growth, body fat distribution and muscle bulk
- Stimulation of sperm production
- Maintenance of erectile function
- Maintaining sex drive
- General strength and stamina
Healthy men produce between 4mg and 10mg testosterone per day, of which 95% is made in the testicles and a small amount (5%) is produced in the adrenal glands. The highest testosterone levels occur during the teens and early twenties, and gradually reduce in later life. Testosterone levels also vary with the time of day, and is highest in the morning, then falls by around a third as the day progresses.
Generally, a man’s testosterone levels decline on average about 1% a year after age 40 and can be checked with a simple blood test, “Many men who have low testosterone levels experience no symptoms at all,” explains Dr. Brewer. “But generally preventative measures like a healthy lifestyle should keep you feeling your best as you age,” she advises.
Focusing on your diet
So it’s time to pay attention to your diet, “This is when risk factors for disease kick in,” says nutritionist and author of Sunday Times bestseller ‘Unprocess Your Life: How to Give Up Processed Food for Good” Rob Hobson. “The Mediterranean diet is proven to help with heart health and fibre is also so important to keep the gut healthy,” he explains, “Stick to lots of nutrient-dense foods like fruit and vegetables, fish, poultry and nuts and seeds and a more plant-based approach has also been proven to help longevity,” he says. And keep red meat and processed meat to a minimum, “it should be a once-a-week treat to have a bacon sandwich,” says Rob, “not a daily habit”.
In terms of supplements, zinc is known as ‘the man mineral’ for its benefits to reproductive health and immune system function and is an essential mineral that your body doesn’t make on its own. You can find it in foods such as seafood, dairy and poultry and also add a basic men’s multi-vitamin “which is always good health insurance”, says Rob. Also avoid smoking and drinking heavily as both contribute to lowering testosterone.
As with all things ageing: use it or lose it, so you do have to keep up in the exercise game says Rob. “By that I mean moving for 30 minutes each day, not necessarily all in one go, and you don’t have to visit a gym,” he explains, “walk, run, weights, yoga whatever works for you but you definitely need to be physically active on a daily basis”.
Talking about it
The power of conversation can help with talking through worries and men tend to be reluctant to discuss issues, “It doesn’t tend to come as naturally to men to talk to their friends about their problems but it really can help,” says Rob. And do incorporate calming relaxation techniques such as meditation, reading, listening to your favourite music or having a hobby that is great for mental health and is both mindful and relaxing.
In terms of medical intervention, just as HRT can help women overcome the side-effects of low oestrogen at the menopause, testosterone-replacement therapy can help men by restoring normal testosterone levels. If you think you might have low testosterone, do talk to your doctor about your signs and symptoms, testing, and possible treatment options. They can help you weigh the pros and cons of treatment.
For more stories, advice and interviews, head to the Menopause Your Way Stories hub. To browse and shop a curated edit of menopause products, visit the Menopause Your Way page on QVC.
The content of the QVC website is for information only. It is not intended as a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the QVC website.
We understand there’s a lot of information out there on the menopause. You can read through the NICE guidance on menopause management, as well as the NHS overview on the menopause.
