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Testosterone levels increase most with short intense bursts of activity (strength training and weightlifting), and decrease with prolonged ‘endurance’ activities such as long-distance running, swimming or cycling.

ANDROPAUSE – The male menopause

Although the debate continues, medical evidence strongly points to the existence of the andropause – the male counterpart to menopause.

While it is not as obvious an event as the menopause, men do suffer from declining hormone levels as they age.

With menopause, women’s sex hormones decline rapidly over several years, usually in their ’50s. The decline in sex hormones in men starts from their ’30s but decreases much more gradually.

As one doctor explained, “women fall off a cliff” while “men sort of roll down the hill”. After the age of 30, today’s male may lose up to two per cent of the function of his testicles each year. Up to 50 per cent of otherwise healthy men over 50 have low levels of testosterone.

TESTOSTERONE

Several hormones known as androgens create and support masculinity, but testosterone is the major male hormone. It influences many important issues like determining before birth the baby’s development of male or female features, an individual’s sexual preference, regulating the sex drive in men (and in women), the development of male sexual characteristics including dominance, emotional and physical strength, body shape, hairiness, deep voice, even body odour and the production and quality of sperm.

Testosterone, produced mainly by the testicles, also plays a role in the development of thought patterns, assertiveness, drive, intellect and creativity as well as affecting general health during both childhood and adulthood.

THE ANDROPAUSE

As the testosterone level slowly declines with age, in addition to experiencing a decrease in sexual desire and erectile function, men with low testosterone levels may also notice changes in mood and emotions, a decrease in body mass and strength due to loss of muscle tissue, lower bone mass and an increase in body fat.

If you answer ‘yes’ to five or more of the questions below, then you likely to be experiencing the andropause.

ADAM — Androgen Deficiency in the Ageing

Male Questionnaire

1. Is your libido (sex drive) declining? Yes/No

2. Are your energy levels falling? Yes/No

3. Is your strength or endurance decreasing? Yes/No

4. Have you lost height? Yes/No

5. Have you noticed a decreased “enjoyment of life” Yes/No

6. Are you sad and/or grumpy? Yes/No

7. Are your erections weaker? Yes/No

8. Has your performance in sport fallen recently? Yes/No

9. Do you often fall asleep after dinner? Yes/No

10. Has your work performance deteriorated recently? Yes/No

There are additional health risks associated with low testosterone levels including elevated cholesterol, heart disease, bone fractures and clinical depression.

MANAGING THE ANDROPAUSE

First, have a comprehensive medical check-up including a simple blood test to measure the levels of testosterone and other hormones. I recommend checking the free and total testosterone, oestrogen, progesterone and DHEA levels. This provides an important baseline for monitoring the results of the treatment plan outlined below.

NUTRITION

Proper nutrition is critical for healthy hormonal balance. Optimal amounts of healthy dietary protein are important for the maintenance of testosterone levels. At the same time cut back on fats, sugar and starches. Correct obesity as excess body fat will decrease your available (free) testosterone and worsen the andropause. Excess fat will also promote the conversion of some of your testosterone to oestrogen (female hormone) causing additional imbalance. The Cellular Nutrition Programme is an excellent way to achieve these dietary goals.

EXERCISE

Both a lack of physical activity as well as excessive exercise will result in decreased levels of testosterone. Exercise effects testosterone directly by stimulating the pituitary gland in the brain as well as the testicles. The duration, frequency and intensity of the exercise will determine the effect.

Testosterone levels increase most with short intense bursts of activity (strength training and weightlifting), and decrease with prolonged ‘endurance’ activities such as long-distance running, swimming or cycling. Studies show that short intensive exercise for about 45 minutes will elevate testosterone, but if prolonged for over an hour the effects become negative and the levels begin to fall and may stay down for as long as six days.

To maximise your testosterone response to exercise and to avoid overtraining, do strength training (weightlifting/resistance exercises) for no more than 45 minutes, three to four times per week, alternating with endurance/fitness type exercises. Allow adequate recovery time between workouts and exercise different muscles on consecutive training days.

DETOXIFY

Many common drugs and chemicals lower testosterone levels. Reduce or eliminate alcohol and avoid tobacco and marijuana smoke. Excessive alcohol can increase the levels of female hormones and inhibit the body’s ability to produce testosterone. Many commonly prescribed drugs affect liver function and testosterone conversion. This list includes the anti-inflammatory drugs like ibuprofen, acetaminophen, aspirin, the ‘statin’ class of cholesterol lowering drugs, some heart and blood pressure medication and some antidepressants. Many of these medications may be actually treating the symptoms of testosterone deficiency, and you may no longer needed if this is corrected. Increased dietary fibre and liver cleansing programmes are useful.

REST AND SUNSHINE

Try to get eight hours of sleep nightly. Studies suggest that most of us are chronically sleep deprived, and this will harm your testosterone levels. If you cannot get that many hours of sleep regularly, try having power naps during the day. Aim to have some direct exposure to sunlight daily. Testosterone rises and falls with the seasons, and sunrise is necessary for healthy body rhythms and optimal testosterone production.

STRESS MANAGEMENT

The strong relationship between stress and physical wellness is largely controlled by hormones. Good stress (eustress) can positively impact on our hormones, but the wrong kinds of chronic stress are common causes of low testosterone levels, leading to premature ageing. Learn stress management techniques.

HORMONE REPLACEMENT THERAPY

Hormone replacement therapy is just as important in men as in women but should be done in a scientific manner using bio-identical hormones. I also use pro-hormones – substances that the body itself can convert into testosterone, as well as a number of herbs, e.g. the ginsengs, saw palmetto, pygeum africanum, St John’s Wort, and pumpkin seed that naturally promote healthy hormone balance.

As with menopause, the andropause does not have to be the beginning of the end, but rather the passage to a more passionate, purposeful and rewarding time of a man’s life.

You may email Dr Tony Vendryes at vendryes@mac.com or listen to An Ounce of Prevention on POWER 106FM on Fridays at 8 p.m. The programme streams live on the Internet.