Some of the more common life experiences are still not discussed openly enough, and life changes for men in their late 40s to early 50s is one of them. Unlike the female menopause, the men’s version lacks definition, information, and documentation. For one thing, physiologically it is very different from the menopause in women. However, it has been known for a long time that things change for men in middle-age. But is it right that we call it the male menopause, which can also be known as andropause? Historically, men in general have not liked to talk about the issues of feelings, ageing and performance. The good news is that we live far healthier lives than our forebears. In the early 1900s, life expectancy for a man was around 50, now it’s up into the 80s. That’s an increase of more than 50%! So, we need to make the most of the extra 30 years.
Marketing Media Assault
What makes it worse, companies are aggressively marketing erectile dysfunction remedies, hormone replacements or supplements that target the symptoms and not the cause. This form of marketing is more about feeding our natural desire to stay young and virile but denying the ageing process. It can be somewhat dangerous because it doesn’t address the underlying related health issues.
What is the Male Menopause?
When men reach their reach middle-age, they start to notice certain emotional and physical changes. Most of these changes are related health conditions and lifestyle choices that are more common in this age group. It’s different to the menopause, because female reproduction hormones shut down in a relatively short period where women can no longer conceive. The main reproduction hormone in men, testosterone starts to decline by 1% a year from the age of 30, which is not noticeable even to old age. Therefore, if there is a greater loss of testosterone, it is a medical condition called hypogonadism and you should consult your GP. But there are also many other medical conditions that can impact sexual performance.
So, if the Male Menopause isn’t due to the lack of hormones, what is it?
There are physical, emotional and wellbeing changes that happen to everyone that reach middle-age.
- Physical. Our health is the product of lifestyle, past trauma, and genetic makeup. It’s in this age group, 45 to 54 that people are more likely to develop chronic diseases. Our metabolism changes as we get older, and that impacts the way we process food. We need less calories and it becomes easy to develop middle age spread. We lose muscle bulk, and it becomes harder to maintain peak fitness.
- Emotional. Our emotional health is equally important to our physical health. Our physical health can also impact on our mental health. Middle-aged men can be vulnerable to the causes and outcomes of stress. It is a time of change that can leave you feeling out of control with everything going on at the same time.
- Relationship breakup is one of the highest stress factors we can go through. Forming a new relationship while having to deal with the baggage of the past can eat away at our self-confidence. According to the ONS from the 2021 Census, the average age for men who divorce in the UK is 46.
- During this time, we see our children reach adulthood and may have to deal with empty nest syndrome. We want to see our children thrive in adulthood, but sometimes it can be difficult to let go. Empty nest can leave us feeling empty or in a vacuum, which in turn can put more stress on our relationships. According to the BBC, Gordon Ramsey was “gutted” when is son left home for university.
- Our own parents start to need more care and support as they decline. Those who we have relied on for most of our lives, suddenly need our support. In a recent survey by Taking Care, it was found that one in two adults feel that they have no choice but to care for their elderly parents. They also found that one in three adults will give up work to care for elderly parents.
- We become more aware of death and our own mortality. It’s hard enough to say goodbye to the previous generation. But it’s also the age where we lose some of our own peer group and close friends.
- Careers can take different turns. We can hit the glass ceiling or be made redundant. Finding a new role in your 50s can seem like an impossible task, which can make us feel rejected and lose confidence. An Age UK study found that older workers are more likely to be made redundant.
- Coming to terms with chronic health conditions like heart disease, diabetes or cancer can eat away at our motivation. Even the physical challenge of muscle wastage and reduced fitness can raise our anxiety levels significantly.
- It’s no surprise that if we’re feeling out of control both physically and mentally, our sexual function and desire will suffer.
On a superficial level many of the symptoms of the male menopause can be seen as similar to the female menopause, but the causes can be different or similar due to genetics and lifestyle choices. The table below compares the main symptoms of both male and female fenopause.
| Symptom | Menopause | Male Menopause |
| Changes to menstrual cycle | ✔ | N/A |
| Mood changes | ✔ | ✔ |
| Memory or concentration problems (brain fog) | ✔ | ✔ |
| Lack of energy of enthusiasm | ✔ | ✔ |
| Hot flushes | ✔ | X |
| Sleep disruption due to night sweats | ✔ | X |
| Sleep disruption not due to night sweats | ✔ | ✔ |
| Palpitations | ✔ | X |
| Increase in headaches and migraines | ✔ | X |
| Muscle and joint pain | ✔ | ✔ |
| Loss of muscle mass | ✔ | ✔ |
| Weight gain | ✔ | ✔ |
| Dry/itchy skin | ✔ | X |
| Reduced sex drive | ✔ | ✔ |
| Vaginal dryness | ✔ | N/A |
| Recurrent urinary tract infections (UTIs) | ✔ | X |
| Erectile dysfunction | N/A | ✔ |
What to do?
Armed with the knowledge that the male menopause is not caused by a loss of the male hormone testosterone, we can work to reduce and eliminate the causes. Setting expectations is critical here, and understanding what we can achieve will enable us to set goals. How often do you hear someone say, “I haven’t seen a doctor for years”? That’s great and we should always be thankful that we enjoy a healthy life. But the path to middle-age can be very varied. So, even if you’re healthy or have a history of poor health, it’s good to have your regular checkups. NHS guidelines state that healthy people over 40 should be invited for a free health check every 5 years. If you haven’t, then make sure it happens, because prevention is better than cure.
It’s easy to say stop smoking, drink less alcohol and eat your 5 a day. But really? These messages have lost their power. Although most don’t smoke or overindulge by heavy drinking. For those that do, if they’re honest with themselves they know the risks. But hey, the hardest thing to admit is that we’re not indestructible until confronted with chronic disease or trauma. Nobody chooses to have a heart attack, stroke, or cancer. Even worse if we ignore the warning signs of close relatives suffering from these conditions.
Lower stress
The big driver of the Male Menopause is stress and anxiety. It builds up over time creating symptoms that create even more stress and anxiety. But it can seem like, just saying lower stress is like telling a blind man to see. The NHS recommends 10 Stress Busters.
Diet
The word diet can be very emotive and conjures up different meanings depending on your point of view. I don’t want to talk about losing weight, taking supplements or even eating super foods. What we consume is driven by consumer marketing. It doesn’t matter if it’s a big corporation, or the local health food shop, they all push the idea that eating certain foods or consuming certain supplements will solve all your health problems. It’s just not true. As I wrote earlier, our health is the product of many things. During middle-age our dietary requirements change and we can start to put on weight.
So, diet can have a huge impact on middle-age life. Our health is influenced by what we consumed before and our bodies adjusting to the aging process. In my view there are 3 principles that should influence our middle-age diet:
- Reduce processed food. Busy lives tend to make it impractical to cook every day, so it’s easy to rely on processed and take-away foods. Both are designed to seduce the consumer with healthy sounding names and ingredients. Be aware that terms like organic, fat free and plant based don’t aways make a ready meal any healthier. Many processed foods, ready meals and take-aways tend to be high in salt and sugar.
- Reduce Carbohydrates. We can’t process carbs as efficiently as we lose muscle bulk with age. This is one the biggest drivers of middle-age spread. We find it naturally difficult to reduce carbs because our bodies know how desire them when they are reduced. Part of this is addiction to sugar and sweet things. We’ve all experienced cravings for sweet things or carbs. This why diet sodas won’t help you lose weight. Their sweetness still maintains the addiction.
- Increased Protein. Sarcopenia is the progressive loss of muscle mass and strength that happens in middle-age. This is one of the reasons why we gain weight in mid-life. To offset this reduction in muscle bulk it is believed that reducing carbs and increasing protein will slow the impact of the loss of muscle bulk. Other studies have also shown that increase protein intake can also strengthen bones. But before you dash out and eat a prime wagyu steak every night, our diet need a balanced intake of protein. Therefore, it’s better to have mix of animal (if you’re a meat eater) and vegetable protein.
Work on mobility and activity
The more we move the more we will be able to move. The less we move, the more likely that we will seize up. We arrive at middle-age with varying degrees of fitness. It’s easier to be active if you’ve played sport all your life, but more of a challenge if you have no interest in sport. Not all activities are sport based, and many are just as good for us. If you have led a sedentary work life and you’re not active, it’s probably best to see your GP first.
Making exercise and activity sustainable depends on your motivation. It is a lot easier to be motivated by something you enjoy that has achievable goals. So, it’s not all about signing up to the local gym but finding an activity you enjoy. There are also many activities that meet the needs of accessibility. Below is a list of some of the activities that help with our fitness and mobility:
| All Sports | Running | Walking |
| Hiking | Gardening | DIY projects |
| Dance | Arts and Crafts | Playing an instrument |
| Swimming | Riding | Skiing |
| Sailing | Paddle boarding | Rowing/canoeing |
| Climbing | Theatre production | Cycling |
If you don’t know what’s available, do an online search for activities in your local area. I know so many people who have found new activities over 50.
Be Kind to Yourself
The message is loud and clear for middle-aged men, don’t get stuck in a rut! By being kind to yourself, many of the symptoms of the male menopause will be reduced. The phrase, “I haven’t got time” can be an ingrained barrier that stops us from doing the things we need to improve our wellbeing. Evolution is better than revolution, and making gentle changes gradually will being about sustainable improvements.
By using the Pure Body Fix® approach, Well Man Massage utilises the combination of Deep Tissue, Sports and Remedial massage techniques that are specific to your needs. Research has shown that massage has many health benefits including stress reduction, improved mobility and reduced chronic pain. Regular Well Man massages are designed to meet the needs of middle-aged men.
