Over 40 - Fit or Falling Apart - Men's Edition

Men.... if you think you don't go through "menopause", think again. Except yours is known as Andropause, or is it mid-life crisis?

Andropause hits men roughly around the 40-55 years of age, and lasting about 7 years. Testosterone drops, and the testes shrink, but - they remain fertile their whole lives. The prostate enlarges, and in some cases causes urinary problems.

Men experience similar symptoms as women as they enter middle age. Some of the common symptoms men experience is fatigue, depression, increased irritability, mood swings, decreased sex drive, erectile dysfunction, dry face and hands, ... and sometimes, hot flashes.

Like women, adjustments in nutrition, regular exercise and weight training, as well as speaking to your doctor about getting your testosterone levels tested, and if testosterone supplementation is appropriate.

Healthy testosterone levels are responsible for muscle growth and maintenance, as well has bone health. Increase in muscular size is dependent on testosterone on protein synthesis. In aging men, although testosterone drops, body composition can be restored with supplementation. Like women, testosterone in men is responsible for sex drive. Testosterone, like estrogen in women is for breast cancer, is also responsible for prostate cancer in men.

Are you a guy who thinks this may be you?? If you do, first of all there is nothing to get embarrassed about. Men get so weird about talking about how they're feeling in both body and mind that it cripples them from getting the help they need. It's even worse when they have to admit changes in the sex department, not understanding that between aging and maybe medications, they may need a little blue pill to help there too. If you're that guy. who shuts down on the world, don't - you're only hurting yourself and what could be positive change for you down the road. So here are some tips to help yourself through your mid life crisis.

Check your nutrition.

Fibre and lower dietary fat. Low fat and high fibre diets have been shown to reduce testosterone and slight drop in prostate stimulating hormone (PSA) - the hormone that rises with cancer risk. It also will reduce cardiovascular risk, and risk of colon cancer, as we already know

Avoid Calorie Restriction

Any more than 15% reduction in intake will reduce testosterone levels.

Nutritionists suggest that a man's optimal protein intake for successful health and testosterone benefits should be about 15% of daily calories. For an average sized man this could include two chicken breasts and a regular size can of tuna. If you're more active, you may want to look at speaking to a as nutritionist to ensure you're getting the right amount of nutrients for your level of activity.

Alcohol Consumption

The heavier you drink, the more your testes will shrink. Alcohol has a direct effect of testosterone production. More alcohol, less testosterone.

Licorice

Research has shown that eating an average size serving (one movie sitting?) of natural black licorice sticks resulted in a drop in testosterone by 34%! The active ingredient in licorice is glycyrrhizic acid which has a very similar chemical structure to aldosterone - the adrenal cortex hormone responsible for regulating the body's blood pressure. It has also been reported that consumption of large amounts of licorice can raise blood pressure. The advice by this research team was to switch to Twizzlers, synthetic licorice.

MOVE! Although exercise does not replace hormone therapies, it has multiple benefits during this time of our lives. Exercise gets the heart pumping and blood flowing - making the number one benefit cardiovascular health. Exercise, especially weight training, also promotes joint health, preventing osteoporosis and prevents muscle atrophy as we age. Regular exercise also helps with regular sleep patterns, and improves mental health.

In the bedroom - yup - this section is here for you too like it was the ladies. Talk to your partner. Communication is so important to let them know how you've been feeling, and figure out what to do next. It may be a visit to the doctor to discuss medication intervention for erectile dysfunction. Involve your partner in the process. Again, an embarrassing and emasculating experience for a man, but better handled when there is support from those he trusts the most. Visit a local sex shop, again - they have products for men that can help enhance the experience.

Like I said in my blog to the ladies. How you choose to age will entirely be dependent on you. We can't stop the normal and biological process of aging. However, we have full control of how we choose to age. If we modify our diets to include more fibre, vegetables, and whole foods, less processed foods, regular moderate exercise and seek medical attention for regular check ups and if things aren't quite right, then we stand a chance at beating chronic illness as we age.

xoxo

Amanda