Signs of andropause and how to treat it
Most people have heard of the menopause, which tends to occur in women of a similar age and has well defined symptoms. But did you know that 1 in 5 men suffer from the andropause which is also associated with a change in hormone levels and decreased well-being? As testosterone levels fall, so does men’s happiness, sexual health and cognitive function.
Testosterone levels decline with aging at the rate of 1% per year but is accelerated by diseases such as diabetes and high blood pressure, as well as by stress, poor sleep and certain medications. You make think that low testosterone levels only affects older men, but testosterone levels actually start to decline by about 1% a year from your 20s.
Signs of low testosterone:
- Decreased body hair
- Gynaecomastia
- Decreased muscle mass and strength
- Decreased libido
- Erectile dysfunction
- Decreased or absent morning, night time erections
- Changes in mood, eg. anger, irritability, sadness and depression
- Decreased cognitive function
It is important to recognise that age is not the only determinant of decreasing levels, and there are other causes which are much more easily reversible.
Causes of low testosterone include:
- Obesity: Testosterone is converted to oestrogen in fat tissue.
- Diabetes
- Increasing age
- Poor sleep and/or sleep apnoea: effects of sleep loss on testosterone were apparent after just one week of short sleep
- High blood pressure
- Stress: In one Norwegian study, men were exposed to physical and psychological stress over 5 days and plasma testosterone decreased from 5.6 ng/ml to 0.9 ng/ml!
- Certain medications such as opioids, steroids, alcohol and cannabis
What can you do to increase testosterone levels?
Lose weight and make sure you don’t have diabetes
Ensure you are eating a whole foods, plant rich diet with minimal processed foods, sugar and alcohol. Eating a variety of foods on a regular basis will increase your intake of antioxidants and nutrients.
Exercise: resistance exercise 3x a week and as well as aerobic exercise for 30-40 minutes a day.
Sleep for 8-10 hours a night. If you suffer from snoring, excessive daytime sleepiness or unrefreshing sleep then you need to ask your doctor to screen you for sleep apnoea.
Stress management: ensure that you are finding enough time to relax and prioritise joy in your life. Engaging in a daily relaxation practice may be helpful.
Address other underling hormonal imbalances and exclude heavy metal toxicity with a Functional Medicine practitioner.
Low testosterone levels and the subsequent effects on men’s mood, wellbeing and health does not have to be an inevitable part of aging. Reversible factors which can lead to low tesoterone need to be identified and addressed . Many of these factors, such as diet, sleep and stress will also have beneficial side effects on other aspects of your health!
If you suffer from the symptoms above, it may be worth having your testosterone levels checked and followed up by one of our team. Please contact us on hello@mosaic-medical.com.
Dr Isobel Wilson is a Functional Medicine doctor in Edinburgh.
