It turns out that men also have menopause! Changsha Fourth Hospital teaches you a few tricks to deal with it easily~

In our daily lives, the word menopause is often associated with women. But did you know that men also experience similar physiological changes, although the manifestations are different. However, as we age, testosterone levels (the main male sex hormone) gradually decline, usually after the age of 40, which may cause a series of physical and psychological changes. This phenomenon is sometimes called "male menopause" or "male late-onset hypogonadism."

1. What are the symptoms of male menopause?

Symptoms of male menopause vary and include fatigue, depression, anxiety, loss of libido, erectile dysfunction, weight gain, loss of muscle mass and bone density. These changes not only affect the individual's quality of life, but can also have a negative impact on family and work.

2. How can men successfully go through menopause?

Let’s first understand the causes of male menopause.

The root cause of male menopause is the gradual decline in testosterone levels in the body. Studies have found that men's testosterone levels usually peak at the age of 20 and then decline by about 1% to 2% every decade. This physiological change is part of the natural aging process, but it can sometimes be affected by other factors, such as obesity, chronic diseases, medication or lifestyle.

Obesity, especially abdominal obesity, can lead to a relative increase in estrogen levels in the body, inhibiting the production of testosterone. In addition, lifestyle factors such as long-term stress, lack of exercise, improper diet, and poor sleep quality may also accelerate hormonal changes in men.

After understanding these reasons, we will know how to deal with male menopause.

First of all, it is very important to improve your living habits. Maintaining a regular schedule and ensuring adequate sleep will help normal hormone secretion. Adults should strive for 7-9 hours of high-quality sleep every day and avoid staying up late and overwork.

Secondly, a balanced diet is also key. Eating a rich intake of nutrients, such as zinc, vitamin D, and omega-3 fatty acids, can help maintain testosterone levels. You can eat more foods rich in these nutrients, such as lean meats, fish, nuts, beans, whole grains, and fresh fruits and vegetables. At the same time, reducing the intake of sugar and saturated fat, avoiding excessive alcohol, and maintaining a healthy weight can help improve overall hormone balance.

Third, regular exercise is an important strategy for coping with male menopause. Moderate aerobic exercise, such as brisk walking, swimming or cycling, can not only help control weight and increase physical strength, but also improve mental health. Strength training is also very effective, which can increase muscle mass, increase basal metabolic rate, and help hormone secretion. It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise and two strength training sessions per week.

In addition, mental health should not be neglected. As they age, many men may face stress and challenges in life, leading to anxiety and depression. Maintaining good social relationships and participating in more social activities can effectively relieve stress and enhance psychological resilience. If necessary, seek help from professional psychological counseling.

Changsha Fourth Hospital reminds that although male menopause is a natural physiological process, its impact should not be underestimated. If it has affected your normal life, you can go to the hospital for evaluation. Active and personalized comprehensive treatment can greatly alleviate the various symptoms brought about by male menopause.

Hunan Medical Chat Special Author: Li Boyan from Changsha Fourth Hospital

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(Edited by YH)