Andropause 101: What You Need to Know

At Kindbody, we understand that navigating andropause is a deeply personal journey, and having the right information can make all the difference. Andropause, often referred to as “male menopause,” is a natural phase in life where testosterone levels gradually decline, typically starting in a man’s 40s or 50s. For our patients in Canada, we’ve created this guide to help you understand what andropause is, its impact on your health, and the steps you can take to thrive during this stage.

What is Andropause?

Andropause is a hormonal transition that occurs as testosterone levels decrease over time. Unlike menopause in women, which happens more abruptly, andropause is a more gradual process. However, it can still lead to noticeable changes in physical, emotional, and mental well-being.

Common Symptoms of Andropause

The symptoms of andropause can vary from person to person, but common signs include:

• Fatigue: Persistent low energy that isn’t relieved by rest.
• Mood Changes: Increased irritability, anxiety, or low mood.
• Reduced Libido: A decline in sexual desire or performance.
• Muscle Loss and Weight Gain: Decreased muscle mass and increased fat, particularly around the midsection.
• Sleep Disturbances: Difficulty falling or staying asleep.
• Cognitive Changes: Trouble focusing, memory lapses, or “brain fog.”

Why Andropause Matters

Andropause is not just a physical process—it can also impact relationships, work performance, and overall quality of life. Recognising the symptoms early and understanding your options can empower you to take control of your health.

Managing Andropause: Key Approaches

1. Prioritise Physical Activity

• Strength Training: Helps maintain muscle mass and support metabolic health.
• Cardiovascular Exercise: Improves energy levels, heart health, and mental clarity.
• Stretching and Mobility: Activities such as yoga can improve flexibility and reduce joint stiffness.

2. Focus on Nutrition

• Eat Protein-Rich Foods: Lean proteins like chicken, fish, beans, and tofu support muscle repair.
• Include Healthy Fats: Avocados, nuts, and olive oil can support hormone health.
• Limit Processed Foods: Reduce sugar, refined carbs, and excess salt to support overall health.

3. Prioritise Sleep Hygiene

• Set a Consistent Schedule: Go to bed and wake up at the same time each day.
• Create a Relaxing Routine: Avoid screens an hour before bed and consider meditation or reading.
• Optimise Your Environment: Keep your bedroom cool, dark, and quiet.

4. Manage Stress

• Mindfulness and Meditation: Practices such as deep breathing and guided meditation can lower cortisol levels and help manage anxiety.
• Counselling or Therapy: Speaking with a professional can help you process emotional changes and develop coping strategies.

Medical Support Options

If lifestyle changes alone aren’t enough to manage symptoms, consider discussing medical options with your healthcare provider.

• Hormone Replacement Therapy (HRT): Can help restore balance and alleviate symptoms.
• Supplements: Vitamins like D and B-complex, as well as minerals like magnesium and zinc, may support hormonal health.

When to Seek Support

If andropause symptoms are affecting your daily life, relationships, or work performance, it’s important to seek professional advice. Your healthcare provider can offer personalised guidance and create a care plan tailored to your needs.

Breaking the Stigma

In Canada, conversations about men’s health are becoming more common, but there can still be hesitancy to seek support. At Kindbody, we’re committed to normalising these discussions and ensuring that you feel comfortable and empowered when prioritising your health.

Next Steps

If you have questions about andropause or would like assistance with finding the right local provider for you, contact Kindbody today.