5 Ways to Deal with Male Menopause (Low Testosterone)

Low testosterone (hypogonadism) is a highly common condition which has a negative effect on man’s life in many ways, from bone density, sex drive to muscle mass. It is often called “male menopause”

 

because it comes with similar symptoms as this period of a woman’s life - mood swings, fatigue and insomnia. Though this is a part of the natural aging process, there is no reason to give in to Father Time without a struggle. There are many ways to relieve yourself during this tough period, read on to learn about a few, and help yourself to any tips you like!

Full-night sleep

Sleeping just a couple of hours isn’t enough, especially when you are faced with hypogonadism. Sleep deprivation can lower a young man’s level of testosterone, imagine what it can do to a man already experiencing this problem. Decrease in levels of this hormone can happen due to lack of vigor and energy which is often the consequence of sleep deprivation. So, if your routine involves hitting the sheets late every night, give a lifestyle change some serious thought. Try to get at least seven hours of sleep per night.

Reducing stress level

One of the consequences of low testosterone is increased level of stress. And this is creates a true vicious cycle where both emotional and physical stress reduce testosterone levels, in turns. How to put an end to this? The best way to do this is with some natural stress relievers, such as exercising and meditation. But you can also find an activity you particularly enjoy, whether that is reading or listening to music.

Eat foods rich with zinc

Hypogonadism usually results with zinc deficiencies. Zinc is an essential mineral and the lack of it affects testosterone levels negatively, so compensate by eating food rich with this nutrient. Some great sources of zinc are beef, crab, oysters, beans, pork, chicken, nuts, etc. The recommended daily amount of this mineral is 11 milligrams.

Find time to exercise

For a man entering “male menopause”, maintaining a healthy weight and staying fit is crucial. Of course, regular exercise and sensible nutrition is the way to go here. The best workout combination for low testosterone levels is weight training and aerobics. However, working out when your testosterone is already significantly low is not going to give you much effect – you will tire very soon and bruise easily, and these are just a few problems. Testosterone boosters are popular among gym goers, young and old, but particularly older. They are also safe to use - in fact, these boosters, when used properly, have positive effects on both men and women.

Get rid of bad habits

There is that moment in life when you realize that the body of a 40-year-old man can endure only so many bad habits that the body of a 30-year-old man can. This is the best time to firmly decide that you’ll quit smoking and steer away from alcohol. Another vice you should reconsider is sugar. Glucose can decrease testosterone levels in your body up to 25 percent, so the next time you grab a can of coke or a chocolate bar, dwell on that.

Though finding out you have low testosterone can feel in some ways devastating, because you see this as a diminishing of your “manhood”, you shouldn’t despair. Not only is this a normal process, but it is something you can control. Beside help from your doctor, there are a lot of DIY means providing you with effective solutions to your testosterone blues.