Nutrition Tips for Andropause: Supporting Your Health Through Diet

At Kindbody, we understand the vital role nutrition plays in managing andropause symptoms and supporting overall well-being. Eating a balanced, nutrient-rich diet can help alleviate fatigue, manage weight, improve mood, and support hormonal health. For our patients in Australia and New Zealand, here’s a guide to making informed dietary choices to feel energised, strong, and balanced during andropause.

Why Nutrition Matters During Andropause

As testosterone levels decline, many men experience changes in metabolism, muscle mass, and energy levels. The right nutrition can:

• Support muscle maintenance and prevent unnecessary weight gain.
• Promote heart health and stabilise blood sugar levels.
• Improve bone density and reduce the risk of osteoporosis.
• Boost energy and enhance mood.

Key Nutrition Tips for Andropause

1. Prioritise Protein for Muscle Maintenance

Protein helps maintain and rebuild muscle mass, which often declines during andropause.

• Sources to Include: Lean meats (chicken, turkey), fish, eggs, legumes, Greek yoghurt, and plant-based proteins (like tofu and lentils).
• Tip: Aim to include a source of protein in every meal and snack.

2. Focus on Healthy Fats for Hormonal Health

Healthy fats are essential for hormone production and overall well-being.

• Sources to Include: Avocados, olive oil, nuts, seeds, and fatty fish (such as salmon and sardines).
• Tip: Avoid trans fats found in processed foods and instead incorporate omega-3 fatty acids, known for their anti-inflammatory benefits.

3. Eat Fibre-Rich Foods for Digestive and Heart Health

Fibre can help control cholesterol levels, support digestion, and keep you feeling fuller for longer.

• Sources to Include: Whole grains (quinoa, oats, brown rice), vegetables, fruits, and legumes.
• Tip: Replace refined carbs like white bread and pasta with wholegrain alternatives for better blood sugar control.

4. Incorporate Calcium and Vitamin D for Bone Strength

Bone health can be affected during andropause due to declining hormone levels.

• Sources to Include: Dairy products (milk, cheese, yoghurt), fortified plant-based milks, leafy greens, and sardines.
• Tip: Spend time outdoors to boost natural Vitamin D levels through sunlight exposure and consider supplements if needed.

5. Reduce Sugar and Processed Foods

High sugar and processed foods can contribute to weight gain, inflammation, and energy crashes.

• Tips:
  • Replace sugary drinks with water, herbal tea, or sparkling water with fresh lemon or lime.
  • Opt for whole, unprocessed snacks like nuts, fresh fruit, or veggie sticks with hummus.

6. Stay Hydrated

Proper hydration supports energy levels, cognitive function, and overall health.

• Tip: Aim for at least 2–2.5 litres of water per day, and more if you’re active or live in a warm climate.

Foods to Limit or Avoid

• Excess Alcohol: Alcohol can interfere with sleep, increase blood pressure, and contribute to weight gain.
• Refined Carbs: Foods like white bread, pastries, and sugary snacks can cause blood sugar spikes and crashes.
• Salty Processed Foods: High-sodium foods can lead to water retention and impact heart health.

Meal Ideas for Andropause

• Breakfast: Greek yoghurt with fresh berries, a handful of walnuts, and a drizzle of honey.
• Lunch: Grilled salmon with quinoa, roasted vegetables, and a side salad with olive oil dressing.
• Dinner: Stir-fried tofu or lean chicken with brown rice, broccoli, and carrots.
• Snacks: Hard-boiled eggs, hummus with veggie sticks, or a handful of almonds.

Supplements to Consider

If you’re unable to get enough nutrients through your diet, supplements may be beneficial. Speak to your healthcare provider about options such as:

• Vitamin D: To support bone health and immune function.
• Magnesium: To support muscle function, energy, and sleep.
• Zinc: To support testosterone levels and immune health.
• Omega-3: For anti-inflammatory benefits and heart health.

Maintaining Balance: The 80/20 Rule

A sustainable approach to healthy eating allows for balance and enjoyment. Try following the 80/20 rule: 80% of the time, focus on nutrient-dense, whole foods, and 20% of the time, enjoy your favourite indulgences in moderation.