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Men begin to experience a gradual decline in testosterone levels starting around the ages of 30 to 40
With timely education and the right guidance, managing andropause becomes much more achievable.
Andropause is a legitimate medical condition and is considered the male equivalent of menopause. While it develops differently than female menopause, it brings about noticeable physical and mental changes that deserve serious attention.
Men begin to experience a gradual decline in testosterone levels starting around the ages of 30 to 40. The effects of this decline vary among individuals. Some men may face persistent fatigue, irritability, a drop in sexual desire, reduced muscle mass, weight gain, and decreased motivation. Emotional symptoms such as low mood and lack of focus are also common, though they often go unnoticed.
Dr. Shobana Priya S., Senior Consultant – Institute of Obstetrics, Gynaecology & IVF at SIMS Hospital, Chennai, explains, “Most men don’t consult medical professionals because they attribute their health issues to stress, aging, or lifestyle choices. However, neglecting these symptoms can lead to undetected conditions such as cardiovascular disease, type 2 diabetes, and depression.”
With timely education and the right guidance, managing andropause becomes much more achievable.
Nutrition plays a critical role. A diet rich in protein—including foods like pumpkin seeds, legumes, and seafood—helps preserve muscle mass. Incorporating healthy fats such as nuts, olive oil, and avocados supports heart health and hormonal balance. A high-fiber diet from fruits, vegetables, and whole grains helps control weight and improve metabolic outcomes.
In addition, regular exercise is key—particularly strength and resistance training, which helps elevate mood and maintain muscle. Prioritizing sleep, managing stress through mindfulness or hobbies, and scheduling regular health check-ups, including hormone level assessments, are all essential.
“Just as women are encouraged to seek support during menopause, I urge men to acknowledge and accept the physical and emotional changes they may be experiencing. Men, too, deserve care and recognition during andropause,” adds Dr. Priya.
While we cannot stop the aging process, we can choose to embrace it with awareness, action, and grace.
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