Both women and men experience a drop in hormone levels during their midlife years. Although the health risks are higher for women, unpleasant symptoms, a decline in physical strength and endurance and emotional distress can accompany these changes for both men and women. For some people, a few simple nutritional alterations may help.
Women
When women go through menopause, hormone replacement therapy is not only recommended to ease unpleasant symptoms such as hot flashes and night sweats, it can also prevent more serious problems such as osteoporosis and cancer. Unfortunately, clinical treatments also impose their own risks for developing heart disease and blood clots.
Nutritional Changes for Women
Although it is not the same compound as estrogen, soy contains a phytoestrogen that is similar and has been shown to improve symptoms of menopause in some women. A study at Wake Forest University concluded women who consume 20 grams of soy each day experience fewer menopausal symptoms than women who do not. Add soy to your diet in the form of tofu or dairy alternative products, or try a soy shake with each meal.
Men
Menopause is well-known, but many people have never heard of andropause, the male equivalent, although it begins at a younger age. When a man is in his thirties, his testosterone level begins to drop and he experiences symptoms like a loss of energy, mood swings and a decline in muscle mass. Doctors rarely prescribe a testosterone replacement treatment for andropause, but some changes in diet can help ease the symptoms.
Nutritional Changes for Men
Be sure to get an adequate amount of protein and carbohydrates in your diet. Focusing solely on protein is counterproductive because your muscles also need carbohydrates. In addition, your body can only use a certain amount of protein per day. It stores the excess as fat. Keep your diet balanced and eat foods rich in amino acids, specifically lysine, which, according to Vanderbilt University, helps build bone and muscle and improves concentration.
A Balanced Diet
Whether you are trying to lose weight, gain strength, retain focus or increase your endurance, a balanced diet is crucial. Taking a multivitamin can help ensure you get all the nutrients you need, but if you focus on plant-based foods and avoid excessive fat, you will feel better overall, making your symptoms more manageable. Exercise at least 30 minutes a day to maintain your muscle and bone strength, as well as your physical endurance.
