Andropause, Low Testosterone and Men’s Health
It’s not just women who go through “the change.” Men experience something called andropause which is a male menopause and it can begin to happen in the early 40’s, in fact testosterone levels begin to decline in men after the age of 35!
Testosterone plays a significant role in maintaining strength, sex drive and energy levels in both men and woman. It’s a critical hormone to maintain because muscle strength is associated with lower mortality rates.
The empowering news is the inevitable decline of testosterone can be slowed and even reverted through exercise. Squats and deadlifts are most effective, but any high volume, higher weight activity is going to assist men in maintaining testosterone levels.
I’ve put together a few helpful tips for increasing and maintaining testosterone levels and I’m always happy to help my male clients reclaim their vitality through easy and healthy practises in their lives.
Eat A Healthy Diet
– Consider eating a more plant based diet
– Ensure a variety and rotation of healthy foods are incorporated into your weekly routine
– Include lean proteins, healthy fats, fruits and plenty of vegetables
Exercise Regularly and Lift Weights
– Include 2-3 days of resistance training in your weekly fitness schedule
– Aim for 150 minutes of moderate cardiovascular activity per week, even just a brisk walk is going to do wonders for your health
Moderation is key when it comes to alcohol
– Alcohol is connected to increased inflammation, cancer and excess calories
– Men should aim to have no more than one drink a day
No smoking allowed
– It’s never too late to reduce or stop smoking all together
Spare tires are for the trunk, not your waste line
– Maintain a healthy waistline through healthy eating and exercise
– Body Mass Index should be between 18.5 and 25
Keep stress in check
DHEA is produced by the adrenal gland and this master hormone produces testosterone
– Support your response to stress and incorporate strategies like mindfulness and meditation so you can support the adrenal gland and its function to produce testosterone ~ Visit my recent Blog Post for helpful tips on keeping stress in check
– Try taking a B-complex and adrenal formula containing rhodiola, L-theanine, and ashwagandha.
If you think you might have low testosterone, feel free to reach out me so we can discuss your signs, symptoms, testing and possible treatment options.
It’s my pleasure to help people achieve total overall health through simple and consistent changes in their daily routine. I have over 15 years experience in healthcare and I’m your ally, ready to support you with biofeedback testing, bioenergetic resonance and Loving Kindness Method.