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What is the Male Menopause

What is the Male Menopause?


Most women dread the word menopause. It can impact women with a range of physical and emotional symptoms, such as hot flashes, night sweats, mood swings, and difficulty sleeping. Some women also experience long-term health consequences, such as an increased risk of osteoporosis and heart disease. While menopause is a phenomenon that is unique to women, there has been increased research recently into what is sometimes termed ‘male menopause’ to explain the hormonal changes men experience as they age.

What is the male menopause?

In women, menopause occurs when the ovaries stop producing eggs and the levels of hormones like estrogen and progesterone decrease. While men do not experience menopause in the same way that women do, they do undergo a gradual decline in testosterone production as they age. This is known as andropause, (sometimes dubbed ‘male menopause’) and it can result in a range of symptoms including decreased energy, reduced muscle mass, and sexual dysfunction.

Can diet help to aid menopause symptoms?

We know that certain dietary choices may help to alleviate specific symptoms of menopause, such as hot flashes or mood swings but there’s also increasing evidence to show that diet can help to alleviate men suffering with andropause symptoms. We’ve compiled our top food tips to aid symptoms for both men and women below:

For women experiencing menopause:

Consider eating foods rich in Phytoestrogens

Phytoestrogens are naturally occurring compounds found in plants and plant foods that may be beneficial for women trying to rebalance their hormones as they approach and begin menopause. Though plant-based, they function much like human oestrogen- mimicking it, and are therefore able to accomplish many of the same things. However, phytoestrogens do not bind to the oestrogen sensors quite as firmly as human oestrogen, so their effects may be weaker. Phytoestrogen foods may still be extremely beneficial in helping to reduce symptoms of menopause.

Phytoestrogen-rich foods:

Nuts and seeds- flax seeds, sunflower seeds, sesame seeds, almonds, walnuts.

Fruit- apples, pomegranates, strawberries, grapes, cranberries, dried apricots, dates, prunes, peaches.

Vegetables- lentils, alfalfa sprouts, cauliflower, broccoli, cabbage, sprouts, carrots, mung beans, garlic.

Soy products- soybeans, tofu, tempeh, miso, soy milk, edamame beans.

Liquids- coffee, jasmine oil, olive oil.

Grains- wheat bran, barley, oats.

Eat more dairy

When oestrogen levels lower during menopause there is an increased risk of weakened bones and fractures. Dairy products are fantastic sources of calcium, potassium, magnesium, phosphorus, and vitamins D and K, all of which are essential for bone health. Increasing these nutrients in your diet can help to support and increase bone density during the menopause. Always try and opt for organic dairy as non-organic dairy products are often high in hormones that can negatively affect and imbalance your own hormones.

Try organic sources of milk, cheese, yoghurt, and other dairy products.

Try to avoid:

Added sugars and processed foods

Processed and high-sugar foods can cause blood sugar levels to heighten and increase the chances of high blood pressure which can contribute to increased hot flashes.

Alcohol and caffeine

Alcohol and caffeine can also trigger hot flashes, so it is best to limit your intake of these for minimised symptoms.

Spicy foods

Spicy foods have also been known to trigger hot flashes and sweats, so it may be worth reducing your intake of them or lowering the heat.

For men experiencing andropause:

Increase your protein intake

Protein is essential for building and maintaining muscle mass, which can help counteract the loss of muscle that often accompanies andropause. Good sources of protein include lean meats, fish, eggs, and beans.

Incorporate healthy fats

Healthy fats, such as omega-3 fatty acids found in fish, nuts, and seeds, can help reduce inflammation and improve heart health.

Eat plenty of fruits and vegetables

Fruits and vegetables are packed with antioxidants, vitamins, and minerals that can help protect against chronic disease and support overall health.

Limit processed and high-sugar foods

Processed and high-sugar foods can contribute to weight gain, inflammation, and other health issues. Try to limit your intake of processed foods and focus on whole, nutrient-dense foods instead.

Stay hydrated

Drinking plenty of water can help support overall health and improve energy levels.

Overall, while diet alone may not be a cure for male or female menopause, it can help to manage symptoms. A healthy diet can also play a role in maintaining overall health and reducing the risk of chronic diseases.

At The Pure Package, we deliver nutritionally balanced, gourmet food to support you through every phase of life. If you want to discover the best plan for you, book a nutritionist consultation and discuss your goals with one of our in-house nutritionists.