While researchers have yet to find the elusive fountain of youth, there are
some lifestyle changes you can make to help reduce the symptoms and risks of
andropause and bring you back up to the way you used to feel 10 years ago.
- Exercise: Regular exercise can help you control your weight, improve
your mood and energy levels, and increase muscle and bone mass - which is
key to preventing osteoporosis. Whether you are just starting out or have
been exercising for years, try to make fitness a regular part of your routine.
Aim for 30 minutes of exercise at least 4 days a week with a combination of
activities that will get your heart pumping and your muscles working. Check
with your doctor before starting a new exercise program.
- Healthy diet: Eating well doesn't have to be complicated, but getting
the foods you need will help raise your energy levels, make it easier to maintain
your weight, and help cut your risk of disease. Follow the United States Department of Agriculture's MyPyramid plan
to ensure you are getting the proper balance of energy, protein, carbohydrates,
and fat, and make sure to eat a colorful variety of plant-based foods. Because
andropause can put men at risk for osteoporosis, make sure you get enough
calcium and vitamin D in your diet. Men under the age of 50 should aim for
1000 mg of calcium and 400 IU of vitamin D daily, while men over
50 need 1500 mg of calcium and 800 IU of vitamin D a day.
- Quitting smoking: Though the reason is unclear, smoking has been
shown to increase bone loss. It also puts you at an increased risk for heart
disease. Talk to your doctor about a strategy for quitting.
- Counseling: If low testosterone has you feeling depressed, psychological
counseling may help you manage your moods. Talk to your doctor about whether
counseling, antidepressants, or a combination of both may help.