We often hear about menopause in women, but men also experience a similar process, typically starting between the ages of 40 and 55. This stage is mainly due to a gradual decline in male hormones (especially testosterone), which can lead to a range of physical and mental health issues. Below are the symptoms of male menopause and suggested ways to alleviate them.
Common symptoms
- Mood changes
- Anxiety and depression: Many men experience mood swings and increased feelings of anxiety or depression during menopause.
- Irritability and mood swings: You may experience significant mood swings during this period, which could affect your interpersonal relationships and work performance.
- Sexual dysfunction
- Decreased libido: A decrease in libido can make men feel frustrated.
- Erectile dysfunction: Difficulty achieving an erection can affect self-confidence and relationships, and may become a psychological burden.
- Physical fitness changes
- Fatigue: Persistent fatigue and decreased energy can lead to feelings of powerlessness in daily life.
Sleep problems
- Insomnia: Many men report experiencing insomnia or decreased sleep quality during this stage.
- Night sweats: Similar to hot flashes during menopause in women, which may affect sleep.
- weight change
- Increased fat accumulation, especially in the abdomen, is associated with a slowed metabolism.
- Cognitive problems
- Decreased attention and memory: Some men find it difficult to concentrate or remember.
Relief methods
- Healthy eating
- A balanced diet: Increase your intake of vegetables, fruits, whole grains, and healthy fats such as fish, nuts, and olive oil.
- Reduce sugar and processed foods: These foods can lead to weight gain and other health problems.
- Regular exercise
- Aerobic exercise: It is recommended to do at least 150 minutes of moderate-intensity aerobic exercise per week (such as brisk walking, swimming or cycling).
- Strength training: Strength training 2-3 times a week can help increase muscle mass and improve metabolism.
- Good sleep habits
- Regular sleep schedule: Maintaining a fixed sleep time helps adjust your biological clock.
- Create a comfortable sleep environment: Keep your bedroom quiet, dark, and cool, and avoid using electronic devices before bed.
- Stress Management
- Relaxation techniques: Practicing meditation, deep breathing, or yoga can effectively reduce stress.
- Seek professional help: Psychological counseling can help deal with emotional problems.
- Medical consultation
- Professional diagnosis: If symptoms severely affect your quality of life or cause persistent mood instability, it is recommended to seek professional medical advice.
- Social activities
- Enhance social support: Spending more time with friends and family on weekends, and participating in community activities can reduce feelings of loneliness and anxiety.
Male menopause is an important physiological stage with profound impacts on physical and mental health. Paying attention to one's health and maintaining a positive attitude towards life will help navigate this challenging period.
