7 Ways Mid-Life Men Can Put Their Well-Being First

Taking proactive steps, from lifestyle changes to medical treatments, can help you feel better and regain control. Here’s a breakdown of seven steps a man experiencing andropause can take to improve his overall 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.
• You can download this list of suggested foods to create a balanced diet:  DOWNLOAD PDF >
  

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)

Contact NW Regen to book a consultation

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.