Historically, women live averagely two to three years longer than men. Men are also more likely to smoke, drink alcohol, make unhealthy or risky choices and put off regular checkups and medical care.
Based on statistics, heart diseases, strokes and certain cancers like lung, colon and prostate have a high prevalence in men. With that in mind and more, men really need to pay more attention to their health. This article is part of a series of health awareness articles in partnership with Shaklee Malaysia and Malaysian Wellness Society President, Dato Dr Rajbans Singh with the vision to encourage more Malaysians to take small steps in leading a healthier lifestyle.
Andropause
Men around the age of 45 may experience a decrease in testosterone levels leading to its deficiency.
Androgen deficiency in the ageing male, sometimes called “andropause” or “male menopause” is being diagnosed with increased frequency. It is obvious that testosterone affects many body systems including male sexual development, sexual behaviour, sexual and erectile function, bone mineralisation, lipid and carbohydrate metabolism, muscle mass, muscle strength and hematopoiesis. Prominent among the manifestations of andropause are mood disorders and decreased libido. Androgen administration renders men more vigorous when the hypogonadal state is corrected. The increased sense of wellbeing experienced may include more relaxed feelings, improved sleep pattern, decreased fear and sadness, renewed sexual desire and interest and a decline in lethargic episodes.
How is Andropause different from Menopause?
For most women, the age of menopause is around the mid-fifties and apart from symptoms, they will know they have menopause when their monthly periods slow down and eventually stops.
The key thing for a woman to understand is that andropause does exist and could be the reason for decrease sex drive in a man. They should encourage their partner to seek help as andropause can be treated and also encourage and support them towards a healthier lifestyle.
How can men manage Andropause?
To date, male hormone therapy has been shown to be dramatically effective in relieving symptoms and restoring drive, health, potency and a sense of renewed vitality. Though effective, male hormone therapy also has its risks, so do speak with your physician for best advice. Other management steps may include:
- Reduce oestradiol levels and increase testosterone levels through dieting, exercise and nutritional supplements such as zinc and vitamin C. A weight loss programme can also cut down oestradiol build up.
- Zinc supplementation in amounts of 100mg per day
- Vitamin C in amounts of 1,000-3,000mg per day
- Increase intake of Vitamin E in amounts of 200-400iu per day and protein to protect and boost testosterone production
- Testosterone replacement therapy (through oral preparations, intramuscular injections or topical preparations)
Did You Know?
Androgen: A group of hormones that mainly influence male’s growth and development especially on the reproduction system.
Testosterone: Known as ‘male’ hormone. The predominant and most active androgen.
Oestradiol: Mainly known as ‘female’ hormone. Predominant form of estrogen.
5 Essential Tips to Maintain Vitality in Men
TIP 1:
Stress Management & Sleep! Sleep! Sleep!
Unlike women, men tend to suppress their feelings. This is also something that their female partners should try to understand. Men and women express themselves differently. Men, find time for relaxation, do what relaxes you and get your mind away from stressful thoughts and make sure that you get sufficient sleep (at least 7-8 hours a day).
TIP 2:
Regular Health Checks
As they say, prevention is better than cure. Don’t take doctor consultations lightly and make it a routine to undergo health checks as recommended by your physician.
TIP 3:
Stop Smoking & Reduce Alcohol Intake
Smoking has been associated with many different medical symptoms and diseases. Put away your lighter and experience the change. Don’t be a social tragedy…Count your glasses and if you drink alcohol, do so in moderation.
TIP 4:
Exercise& Maintain a Healthy Weight
We should be worried that we are the most obese country in South East Asia. Make cardio your daily must do as it benefits your physical and emotional wellbeing. Adding resistance exercise twice weekly is important to maintain (or increase) muscle mass as you age.
TIP 5:
Nutrition
Have a diet rich in phytonutrients, fibre, good fats and essential amino acids. A diet trend follower? Check out the Okinawan and Mediterranean diets!
This article was contributed by Dato Dr Rajbans Singh. A man of influence filled with a pioneering passion for the health development in Malaysia, Dr Rajbans established the very first Geriatrics ward in Malaysia and became the first Geriatrician in the Ministry of Health. He is a strong proponent of holistic health and wellness.
Dato Dr Rajbans Singh
President of Malaysian Wellness Society
