Menopause – the decline of female hormones as a woman ages – is a well-established and accepted condition. It involves a time when women experience a decrease in sex drive, frequent mood swings, physical symptoms,and other anomalies brought about by hormonal imbalance. But men shouldn’t be so smug. Aging men will also go through a phase where male hormones, specifically testosterone, drops below normal levels.
Of course, fertility in men may never be eliminated completely even with old age – but the symptoms of hormonal turmoil are present and well-documented. Some of the common effects associated with andropause are fatigue, depression, sleeplessness, diminished bone density, muscle loss, and vasomotor symptoms (hot flashes). Sexual dysfunction may also be experienced.
Fortunately, just like menopause, there are plenty of natural ways to fend off andropause and its symptoms. These primarily consist of healthy lifestyle changes and dietary habits that can protect you from the effects of andropause when the time comes.
Foods for Andropause Prevention
The first thing you should change in your diet to prevent andropause is to lessen or – if possible – eliminate unhealthy eating habits. This includes mostly foods rich in artificial sweeteners, preservatives, trans-fats, and too much sodium. At the very least, you should also lessen your consumption of alcohol. Without further ado, here are some of the natural foods you should introduce to your long-term diet to prevent the onset of andropause:
1. Coldwater Fish
Coldwater fishes such as tuna, sardines, herring, mackerel, and salmon are highly beneficial for the prevention of andropause. First of all, they provide your #body with an ample amount of protein, which is crucial for maintaining muscle mass even in the later stages of life. Additionally, they are natural sources of omega-3 fatty acids. These essential fats do a lot to prevent age-related diseases. They increase good cholesterol, reduce blood clot formation, lower blood pressure, and have anti-inflammatory properties.
Avocadoes are packed with nutrients and are actually quite popular for long-term #health maintenance. This green, pear-shaped fruit is a great source of Vitamins K, B5, B6, C, E, potassium, fiber, and folate. It also contains Zinc, iron, and other minerals in small amounts. Avocado is also rich in oleic acid, which is a heart-healthy fatty acid that reduces inflammation and may even prevent cancer. And guess what, one of the known benefits of avocado is increased libido.
3. Plant-Based Proteins
Animal meat shouldn’t really be your main source of proteins, especially if you’re already experiencing certain symptoms that are related to andropause. Instead, you should focus more on plant-based proteins such as quinoa, almonds, walnuts, lentils, chia seeds,and hemp seeds. Not only are they rich in protein, they are also high in fiber. Hemp and chia seedsin particular also contain omega-3, which improves and protects the cardiovascular system.
To prevent andropause, you need a lifestyle that’s integrated with simple exercises that are sustainable for the long-term. While these exercises may not necessarily give you a muscular body, they can definitely improve your health where it matters.
Brisk walking is one of the simplest, yet highly effective, exercises you can adapt to if you want to prevent andropause. It can relieve stress, improve circulation, strengthens immunity, improves sleep, and promote an overall healthy mental well-being. These are all key factors that can protect you from the effects of hormonal imbalance later on in life.Walking for about 30-60 minutes per day; 3-5 times a week; should be enough for you to experience its health benefits.
2. Interval Training
You don’t really need high-intensity workouts to protect yourself from andropause. Still, a good interval training session should help you boost your testosterone levels and protect yourself from age-related conditions when done on a regular basis.
How do you perform interval training? Start with a cardio exercise (swimming, biking, running, jogging, kettlebell training, etc.) and simply vary the intensity. These quick bursts of intensity willsignificantly increase the effectiveness of any exercise. For example, sprint for a full minute when jogging and aim to recover through walking – or bike uphill non-stop whenever the opportunity arrives. There are no strict rules when it comes to interval training. In fact, you can just spontaneously decide to bump up the intensity whenever you do cardio.
When all else fails, remember that there are plenty of treatment plans that can reverse the effect of hormonal imbalance – like Hormone Replacement Therapy. Florida, Nevada, Miami, among others, can be very stressful cities. But even living in the most stressful part of the world or having the most demanding work in history cannot prevent you from living a long, healthy life, especially if you keep your hormones in check.