Nutrition Tips for Andropause: Supporting Your Health with Every Meal

What you eat plays a vital role in how your body navigates the changes that come with andropause. Good nutrition can help manage common symptoms, support hormonal balance, and promote long-term well-being. Making informed choices at mealtimes doesn’t need to be complicated—it’s about building habits that work for you and fit into your daily life.

Why Nutrition Matters During Andropause

As testosterone levels gradually decline, it’s important to give your body the nutrients it needs to maintain energy, muscle mass, bone strength, and a stable mood. Nutritional adjustments can help:

• Manage weight: Supporting metabolism and reducing the risk of increased body fat.
• Support heart health: Maintaining healthy cholesterol and blood pressure levels.
• Enhance mood: Stabilising blood sugar levels to reduce irritability and brain fog.
• Boost energy: Providing slow-releasing carbohydrates and protein to sustain energy throughout the day.

Key Nutrients to Focus On

1. Lean Protein

Protein is essential for maintaining muscle mass, which can decline during andropause.

• Sources to include: Chicken, turkey, fish, tofu, eggs, Greek yoghurt, lentils, and beans.
• Tip: Include a source of protein at every meal to help stabilise blood sugar and support muscle repair.

2. Healthy Fats

Healthy fats support hormone production and promote heart health.

• Sources to include: Oily fish (such as salmon and mackerel), avocados, olive oil, nuts, and seeds.
• Tip: Swap processed fats, such as those found in fried foods and pastries, for natural sources of fat.

3. Fibre-Rich Foods

Fibre helps maintain healthy digestion and can support weight management.

• Sources to include: Whole grains (such as oats, quinoa, and brown rice), fruits, vegetables, and legumes.
• Tip: Aim for at least 30g of fibre per day by including whole grains and colourful vegetables at every meal.

4. Calcium and Vitamin D

Maintaining bone density is important during andropause, and calcium and vitamin D play a key role.

• Sources to include: Dairy products, leafy green vegetables (such as spinach and kale), fortified plant-based milks, and fatty fish.
• Tip: Consider taking a vitamin D supplement, especially during autumn and winter when sunlight exposure is limited in the UK.

5. Antioxidant-Rich Foods

Antioxidants help combat inflammation and oxidative stress, which can contribute to feelings of fatigue and joint discomfort.

• Sources to include: Berries, citrus fruits, dark leafy greens, tomatoes, nuts, and green tea.
• Tip: Add a handful of berries to your breakfast or enjoy a cup of green tea in the afternoon.

Foods to Limit

While no food needs to be completely off-limits, being mindful of certain foods can help you feel your best:

• Refined sugars: These can cause blood sugar spikes, leading to energy crashes and irritability.
• Processed snacks: Foods high in trans fats and additives can contribute to inflammation.
• Excessive caffeine and alcohol: Both can disrupt sleep patterns and lead to dehydration, affecting your mood and energy levels.

Sample Day of Balanced Meals

• Breakfast: Porridge topped with chia seeds, almond butter, and fresh berries.
• Lunch: Grilled salmon with quinoa, roasted vegetables, and a drizzle of olive oil.
• Afternoon snack: Greek yoghurt with a handful of walnuts and sliced banana.
• Dinner: Stir-fried chicken with broccoli, bell peppers, brown rice, and a ginger-soy dressing.

Hydration Tips

Staying hydrated is essential for maintaining energy levels and supporting overall health:

• Aim for at least 6-8 glasses of water per day.
• Include herbal teas and fruit-infused water for variety.
• Reduce fizzy drinks and sugary beverages, which can lead to dehydration.

When to Seek Professional Support

If you’re experiencing persistent symptoms such as low energy, significant weight changes, or digestive concerns, consulting a registered dietitian or nutritionist can help. They can create a personalised plan that addresses your unique needs and goals.

Nourish Your Body, Boost Your Health

Prioritising nutrition during andropause can help you feel more energised, balanced, and in control of your health. By making small but impactful changes to your meals, you’re taking an important step toward long-term well-being. Remember, what you eat today can lay the foundation for how you feel tomorrow.