How to manage menopause and andropause aging ailments explains why there is a tendency to blame menopause and andropause for common aging ailments. Realistically, men and women often confront similar problems as they grow older: weight gain, memory loss, insomnia, and serious health problems like heart disease. But according to research, men pin these troubles on the passage of time. And women often point to menopause as the perfect excuse for common aging ailments.
Menopause in women
Menopause marks the end of a woman’s reproductive years, occurring when menstruation ceases permanently, typically between 45 and 55. This natural transition is characterized by declining ovarian function and estrogen production, leading to various physical and emotional symptoms. While most women experience menopause naturally, it can also be induced by surgery, medical treatments, or certain genetic factors. Menopause is such a milestone that it is blamed for the normal aging process.
Menopause symptoms
- Hot flashes
- Sleep disruption
- Memory loss
- Weight Gain
- Vagina dryness
Andropause in men
Andropause, or male menopause, describes decreasing testosterone levels in men. But it is not the sudden drop in testosterone in middle age, similar to female menopause. Testosterone production in men declines about 1% per year from around the age of 30 to 40, and this is unlikely to cause any problems in itself. Some men won’t notice the change because it happens over many years or decades. Other names for the male version of menopause are age-related low testosterone, male hypogonadism, or androgen deficiency.
Andropause symptoms
Some men develop depression, loss of sex drive, erectile dysfunction, and other physical and emotional symptoms, such as stress, depression, and anxiety, when they reach their late 40s to early 50s.
Other symptoms common in men this age are:
- mood swings and irritability
- loss of muscle mass and reduced ability to exercise
- fat redistribution, such as developing a large belly or “man boobs” (gynecomastia)
- a general lack of enthusiasm or energy
- difficulty sleeping (insomnia) or increased tiredness
- poor concentration and short-term memory
Non-hormonal treatments and lifestyle changes for menopause and andropause
Non-hormonal treatments and lifestyle changes for menopause and andropause focus on managing symptoms and improving overall well-being rather than replacing hormones. For menopause, these include lifestyle changes, cognitive behavioral therapy (CBT), clinical hypnosis, and certain medications. For andropause, similar approaches are used, particularly addressing potential mental health concerns and improving overall well-being.
Lifestyle Changes That Impact Menopause
Changing what you eat and drink
Sometimes, changing what you eat can help relieve menopause symptoms. Limiting the caffeine you consume daily and cutting back on spicy foods can make your hot flashes less severe. You can also eat more foods that contain phytoestrogens (nutrients that have estrogen-like properties in the human body). Foods to try include soybeans, chickpeas, lentils, flaxseed, grains, beans, fruits, and vegetables.
Avoiding triggers to hot flashes
Certain things in your daily life may trigger hot flashes. To help relieve your symptoms, try to identify the cause. This could include keeping your bedroom cool at night, wearing layers of clothing, or quitting smoking. Maintaining a weight that’s healthy for you can also help with hot flashes.
Getting regular physical activity or exercise
Exercise is hard if you’re dealing with hot flashes, but getting regular physical activity can help relieve several other symptoms of menopause. Any physical activity is good for you, even yard work or swimming laps in a pool. Calm, tranquil types of movement like yoga can also help with your mood and relieve anxiety.
Joining support groups
Talking to other women who are also transitioning to menopause can be a great relief. Joining a support group can give you an outlet for the many emotions running through your head and may also help answer questions you may not even know you have.
Prescription medications
Your healthcare provider can prescribe nonhormonal medications that can improve menopause symptoms. Speak with your provider.
Cognitive behavioural therapy (CBT)
If stress or anxiety is affecting you, you may benefit from medication or a talking therapy such as CBT.
Bottom line
How to manage menopause and andropause aging ailments effectively with medication and lifestyle changes is the learning here. Besides, it also shows that though menopause and andropause can be a daunting hurdle, both are not as high as we think, as explained further below:
- Menopausal women sleep as soundly as other women their age. Although women in their 50s experience more disrupted sleep than women in their 20s, it is not menopause, it is aging. More than one-third of older Africans experience insomnia.
- Memory is not affected by menopause. Rather, the stresses and distractions of midlife may cause women to perceive a decline in memory power that does not really exist.
- Menopause may deserve blame for that weight gain. On average, women gain 5 kg in the eight years following menopause, expanding waistlines and raising the risk for heart disease. The change is one that women can easily monitor and offset with changes in diet and exercise.
- Hot flashes are triggered by smoking, so stop! Women who have not kicked cigarettes are more than twice as likely as nonsmokers to experience hot flashes, and their hot flashes are more severe. There is also a link between obesity and hot flashes.
- There is help for vaginal dryness and painful intercourse, also called dyspareunia. See your healthcare professional for moisturisers and lubricants to keep your vaginal tissues healthy.
https://my.clevelandclinic.org/health/diseases/21841-menopause
