From LOSING IT! With Jillian Michaels
Tuesday, November 17, 2009
Mastering Andropause
Despite jokes and ridicule, the science is clear: Andropause, or "male menopause," does exist. Unlike menopause — which comes out of nowhere and hits many women like a ton of bricks — andropause is a slow, steady decline in several key hormones.
Starting at age 30, a man's testosterone level drops about 10 percent each decade. About 30 percent of men in their fifties have noticeably lowered testosterone levels, which can lead to a decreased libido, depression, memory loss, erectile dysfunction and loss of muscle mass. A man who gains significant weight may pay an even higher price: Excess weight leads to increased levels of a protein called sex hormone-binding globulin, or SHBG. That protein binds up testosterone, making it unavailable to his body. So the higher the SHBG, the lower the free — or unbound — testosterone available.
Here are a few ways to reduce the effects of andropause:
- Exercise: It's great for your well-being, but it also decreases your fat and helps to keep a lid on your SHBG levels. It also increases your bone and muscle strength, heading off any muscle wasting or fat building.
- Have More Sex: Guys tend to have fewer erections as they get older. Up to 90 percent of erectile dysfunction has a physical cause, not a mental one. But doctors say being able to have decent sex when you're older is more likely if you've continued to keep your equipment in working order by having sex throughout middle age.
- Eat Less Testosterone Reducers, More Raisers: Take advantage of the many ways that food can help you boost your testosterone, and you may never have to consider supplementing. Drink less alcohol and avoid low-fat, low-protein diets. Instead, eat more niacin which boosts your "good" HDL cholesterol and is found in dairy, lean meats, poultry, fish, nuts, and eggs. Also eat more vegetable fat, such as canola and olive oil, and add some finely chopped or crushed garlic and sliced onions to your sandwiches and burgers to get more allicin.