Male menopause is characterized by a change in hormonal levels, just as it is in women. Male menopause is a decrease in testosterone levels, says the Mayo Clinic. Testosterone is a hormone responsible for maintaining muscle mass, sperm production and sex drive in men. Testosterone levels decline very gradually in men, usually starting around age 30. Low levels of testosterone lead to fatigue, decreased sexual desire and moodiness. Lifestyle changes can help to minimize the symptoms of male menopause.
Healthful Diet
Men who eat a healthful diet may be able to improve their energy level, says the Mayo Clinic. A well-balanced diet for men should include fruits, vegetables, whole grains, lean animal and plant-based proteins, low-fat dairy foods and heart healthy fats. Healthy eating improves overall quality of life, according to the American Dietetic Association.
Men should also include foods high in zinc in their diets. A 1996 study published in the journal "Nutrition" studied the effects of serum zinc and testosterone levels in healthy men. Serum testosterone levels increased in men with higher intakes of zinc. Foods rich in zinc include oysters, pork shoulder, crab legs, cashews and chickpeas.
Physical Activity
Regular physical activity can improve symptoms of male menopause by improving mood, concentration and sleep, according to the Mayo Clinic. Older men should participate in aerobic and resistance training activities, says the American Academy of Family Physicians. Regular physical activity also improves muscle mass and testosterone levels. A 1996 study published in the journal "Metabolism" studied the effects of moderate physical activity on lutenizing hormone and testosterone levels in older men. The study showed significant increases in testosterone levels after the men exercised.
Fennel
Fennel is a licorice-tasting vegetable most often used in Italian cooking. As an herbal supplement, fennel is used to treat symptoms of male menopause, according to Drugs.com. As with any herbal supplement, men should discuss the pros and cons of taking fennel to relieve symptoms with their physician. Side effects of fennel supplementation include contact dermatitis, hallucinations and seizures.
References
- MayoClinic: Male Menopause: Myth or Reality?
- American Dietetic Association: Nutrition for Older Men
- "Nutrition"; Zinc Status and Serum Testosterone Levels of Healthy Adults; A.S. Prasad; 1996
- "Metabolism"; Exercise Increases Serum Testosterone and Sex Hormone-Binding Globulin Levels in Older Men; J.M. Zmuda; 1996
- MayoClionic.com: Testosterone Therapy: Key to Male Vitality?
