Taking proactive steps, from lifestyle changes to medical treatments, can help you feel better and regain control when you’re experiencing body and mood changes due to andropause.
Here’s a breakdown of seven steps a man experiencing andropause can take to improve his quality of life and maintain and/or improve his overall health.
1. Monitor and Support Your Hormonal Health.
- Get regular check-ups and get your labs done. Contact NW Regen to book a consultation.
- Blood tests can measure testosterone levels and rule out other health issues
(like thyroid disorders or diabetes). - Discuss your symptoms with a healthcare provider.
2. Adopt Healthy Habits to Alleviate Many Andropause Symptoms.
Exercise Regularly
- Strength training: Maintains muscle mass and bone density.
- Cardiovascular exercise: Boosts energy, improves mood, and supports heart health.
- Flexibility and balance exercises: Yoga or stretching can help with mobility and reduce stiffness.
Eat a Balanced Diet
- Focus on foods rich in vitamins D and B, magnesium, and zinc to support testosterone production.
- Prioritize lean proteins, whole grains, healthy fats (like those in nuts and fish), and vegetables.
- Reduce sugar, processed foods, and alcohol, which can exacerbate hormonal imbalances.
- How to create a balanced diet: Check out this “dude-approved” list of testosterone-boosting foods, which also includes a recommended meal plan with foods beneficial for men experiencing andropause symptoms.
‘Dude-Approved Foods’ that Boost Testosterone
Manage Stress for Peace of Mind
- Chronic stress raises cortisol levels, which can suppress testosterone.
- Practice mindfulness, meditation, or deep breathing techniques.
- Consider activities like yoga, hobbies, or spending time outdoors to relax.
Get Adequate Sleep
- Aim for 7–9 hours of high-quality sleep nightly.
- Address potential sleep disorders like apnea that could worsen fatigue and mood swings.
3. Decide to Avoid Harmful Habits:
- Quit smoking, as it accelerates aging and negatively affects testosterone.
- Limit alcohol, which can suppress hormone production.
4. Foster Your Emotional Health & Build a Support Network
Because andropause can take an emotional toll on a man, it’s important to make an effort to:
- Stay socially connected.
- Engage in hobbies or activities that bring you joy and purpose.
- Speak with your life partners or loved ones about what you’re experiencing. Ask for help.
- Seek professional counseling if feeling overwhelmed.
- Join a support forum where men discuss andropause to gain perspective and advice.
5. Explore Alternative Therapies:
Some men find relief through natural or complementary approaches (consult a doctor before use).
- Herbal Supplements to Consider
- Zinc: 20–30 mg daily (if not obtained from diet).
- Vitamin D: 1000–2000 IU daily (if sunlight exposure is insufficient).
- Magnesium: 200–400 mg daily for muscle and hormone health.
- Ashwagandha: An adaptogen that may naturally boost testosterone.
- Ginseng or fenugreek: May support testosterone levels.
- Acupuncture: Can help manage stress and some physical symptoms.
6. Schedule Time to Address Specific Andropause Symptoms
- Bone Health: Supplements like calcium and vitamin D can help maintain bone density.
- Mood and Depression: Counseling, therapy, or even antidepressants (if prescribed).
- Erectile Dysfunction: Exploring underlying causes with a doctor & regenerative treatment.
NW Regen specializes in regenerative ED treatments with Platelet-rich Plasma (PRP) shots.
Contact NW Regen to book a consultation
7. Consider Testosterone Replacement Therapy (TRT)
Hormone Replacement Therapy (HRT) may be an option for men with clinically low testosterone levels. Delivered via gels, patches, injections, or implants to improve energy, libido, and mood.
Important: Hormone Replacement Therapy carries potential risks, including cardiovascular issues or prostate concerns, so it should only be used under medical supervision.
Learn more about hormone replacement therapy in our article, Testosterone Therapy: Pellets vs. Injections Explained.
We look forward to helping you live in optimal health! Try these recommendations and give us a call to explore any of the regenerative medicine solutions we introduce in this article.
NW Regen
We offer regenerative and interventional medicine – tailored to empower you with a more vibrant, active lifestyle.
