'Male Menopause' Preventable Through Exercise, Weight Loss

      January 04, 2022 11:15

      What has sometimes been called the "male menopause," a falling off of energy and sex drive in middle-aged men, may be preventable by exercise and weight loss.

      Unlike the female menopause, the decrease in male sex hormones occurs slowly and most men are oblivious of the changes.

      The quantity of male hormones produced in the testicles continues to decline as men age. By the time they turn 70, the hormone count declines by less than half compared to men in their teens and 20s.

      But testosterone not only controls sexual functions but also affects muscle and body fat levels and even plays an important role in mental health.

      As a result, when the testosterone count declines, men not only experience erectile dysfunction but also feel depressed, tired and sleepless, while muscles and bones grow weaker. That leads to a loss of confidence and vitality. This phenomenon usually happens to men in their mid to late 50s.

      Men who rank in the bottom 20 percent of the testosterone count should consider injections in the short run. But more important is adjusting lifestyle patterns. Obese people should lose weight, which can increase their testosterone count. Exercising regularly also boost male hormone levels.

      Experts recommend eating 1g of protein per 1kg of weight. Animal protein and vegetable protein, such as beans and tofu are also good and should be consumed at a ratio of 4:6.

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