Andropause
Why you are changing
What is andropause?
Andropause, also referred to as the male menopause, typically begins between the ages of 40 and 55. Its course can depend on various factors and usually unfolds gradually over several years. Although not all men are affected by andropause, the proportion of men who experience it increases steadily with age.
About half of all men over 50 report menopausal complaints. However, the hormonal adjustment often starts earlier, around the ages of 30 to 40. Generally, testosterone levels then decline slowly while sex hormone‑binding globulin (SHBG) increases. Levels of the sex hormones DHEA (dehydroepiandrosterone) and DHEAS (dehydroepiandrosterone sulfate) are also reduced. Finally, the concentration of the growth hormone somatotropin is decreased.
Which symptoms occur during andropause?
Hormonal changes during andropause are individual. In some men the drop in testosterone is pronounced, in others hardly noticeable. On average, testosterone levels decline by only about one to two percent per year. This gradual process results in symptoms that appear slowly and are often less pronounced than in women. The body has more time to adapt to the new hormone level.
Compared with menopausal complaints in women, the symptoms of andropause in men are often nonspecific. The onset of andropause can be signalled by various indications such as loss of libido, erectile dysfunction, increased stress sensitivity, reduced bone mass and bladder weakness.
During andropause, changes in body mass index (BMI) are common, as muscle mass decreases and the body stores more fat. Hair loss, reduced beard growth and increased sensitivity to temperature changes, hot sweats, sleep disorders, loss of strength, fatigue, nervousness up to depression can be further symptoms.
editorial.facts
- According to the German Society of Endocrinology (DGE), a lack of testosterone cannot alone account for complaints attributed to andropause. In fact, a testosterone deficiency requiring treatment is rather rare and occurs in only about three to five percent of men over 60. Symptoms are more often caused by other health problems such as thyroid dysfunction, depression or circulatory disorders.
- Unlike the female menopause, which leads to an almost complete lack of oestrogen and progesterone, men generally have only a mild testosterone deficiency. While women become infertile, many men remain capable of fathering children even at older ages.
- The menopausal phase is not an illness for men or women, but a natural stage of life. It is assumed that the menopausal period in men is over by the age of 75 at the latest.
How do lifestyle and psychological factors influence andropause?
Age‑related muscle loss is influenced not only by metabolic but also by psychological factors. People under midlife stress or going through a so‑called midlife crisis may be less likely to spend time and motivation on regular training and to move sufficiently or exercise. This can make it harder to maintain and build muscle mass, especially if physical activity is perceived as a burden.
Many men report inner restlessness and depressive moods, which can also affect psychological well‑being. Physical changes can also impact self‑esteem, as men may feel less attractive to their partner or to other women and be dissatisfied with their appearance. Withdrawal and isolation may follow.
On the other hand, some men try to compensate for perceived lack of attractiveness with external signs such as a sports car or youthful clothing. Sometimes they resort to excessive exercise or taking muscle‑building supplements. It becomes a vicious circle: as physical and mental performance declines, the pressure to finally “perform” often increases — at least according to one’s own expectations.
It is important to know that many symptoms of andropause are not necessarily due to a hormone deficiency. They can often also be attributed to concurrent age‑related changes and personal life circumstances. Whether and to what extent andropause symptoms occur can be influenced by various factors.
In addition to genetic influences, lifestyle, exercise and nutrition play an important role. Therefore, when diagnosing andropause, other aspects such as biological and psychological factors are considered alongside hormonal status.
Welche Veränderungen während der Andropause haben Sie schon erlebt?
How is andropause diagnosed?
To determine whether it is simply overload or actually a testosterone deficiency, a medical examination is advisable. The testosterone level in the blood serum is measured, with a reference range of about 12 to 30 nanomoles per litre generally assumed. Replacement therapy is recommended if the concentration is below 8 nanomoles per litre.
Urologists, however, prefer a holistic approach and suggest taking into account other parameters such as fatigue and waist circumference in addition to hormone values to arrive at a more accurate diagnosis.
Fighting andropause: tips against the man's silent crisis
- A correction of the deficiency in male sex hormones can be possible, if needed, through hormone preparations. Such therapy should, however, only be carried out if the testosterone deficiency is demonstrably pathological and the complaints are attributable to it.
- In the case of hormone‑sensitive prostate cancer, i.e. a malignant tumour of the prostate, treatment with male sex hormones should not be undertaken.
- Potency‑enhancing drugs are also prescribed if required. Since these preparations can have serious cardiovascular side effects, men should under no circumstances obtain or use them without medical consultation.
- Because being overweight can increase the risk of a testosterone deficiency syndrome, it is important to maintain a healthy body weight. A man's body mass index (BMI) should be between 18 and 25. Eat a wholesome diet to supply your body with essential nutrients and vitamins and to regulate your weight.
- A balanced diet rich in vitamin C and folate can help the body cope better with andropause. These substances help to keep levels of sex hormones such as testosterone at an appropriate level.
- Calcium and vitamin D are particularly important for men in andropause, so taking specific vitamin supplements is worth considering.
- Nettle tea is reputed to help prevent prostate enlargement and to stimulate metabolism. Lemon balm is recommended for sleep problems.
- Avoiding alcohol and overly fatty foods is important for well‑being at this stage. And of course quitting smoking is worthwhile now.
- Staying active is important during andropause. Studies show that even short, regular physical activity can significantly increase blood testosterone levels. Increase your daily physical activity by, for example, taking the stairs more often instead of the lift. Endurance sports, interval training or targeted strength training can optimally raise testosterone levels. Exercise also has the positive side effect of releasing feel‑good hormones, making you feel better physically and mentally.
- Get enough sleep. Good sleep is crucial, as lack of sleep can lower testosterone levels in the blood. Adequate sleep quality positively affects physical and mental performance, which in turn can influence menopausal complaints.
- Develop your own strategy for managing stress by taking regular breaks and practising techniques such as breathing exercises or meditation.
- Accept the age‑related changes of your body. Changes in performance and body contours are part of it. Your body now needs more care and attention to perform its tasks well. Think about how you can support your body.
Andropause requires conscious attention to one's own needs. By listening to the body's signals and focusing on what brings happiness and satisfaction, you can cope better with this phase of life!
