What Is Andropause?
Andropause, sometimes called the male menopause, refers to age-related changes in men’s hormone levels, particularly testosterone. These changes may begin in the 40s or 50s, although not all men experience noticeable symptoms.
Unlike the menopause in women, which involves a significant change in reproductive hormones, testosterone levels in men generally decline gradually with age. Lifestyle, stress, physical health and emotional wellbeing can also contribute to symptoms.
Men and women both produce testosterone, oestrogen and progesterone, but in different amounts.
What Is Testosterone?
Testosterone is the primary male sex hormone, produced mainly in the testicles, with smaller amounts produced by the adrenal glands. It contributes to:
• Development of a deeper voice and facial and body hair.
• Maintenance of muscle and bone mass.
• Sex drive and erectile function.
• Sperm production.
• Energy, mood and general wellbeing.
Testosterone levels can decline with age, although the rate varies considerably between individuals.
Signs and Symptoms of Low Testosterone
Possible symptoms include:
• Reduced sex drive and erectile difficulties.
• Tiredness and reduced energy.
• Low mood, depression or mood swings.
• Poor concentration.
• Reduced muscle strength and bone density.
• Increased body fat.
• Hair loss.
• Reduced sperm production or fertility.
These symptoms can have many causes and do not necessarily mean testosterone is low. Anyone experiencing persistent symptoms should consult their doctor, who may recommend blood tests and further assessment.
Natural Ways to Support Hormonal Health
Healthy lifestyle choices can support general wellbeing and may help maintain healthy hormone levels.
1. Exercise Regularly
Strength training helps maintain muscle mass and supports bone health. Weight-bearing activities such as walking, hiking, dancing, climbing stairs and tennis can also help strengthen bones.
Outdoor exercise may improve mood and help manage stress. Combining strength training with regular aerobic activity is beneficial for overall health.
2. Eat Healthy Fats
Healthy fats are important for normal bodily functions, including hormone production. Include foods such as:
• Oily fish, nuts and seeds.
• Avocados and olive oil.
• Chia seeds and flaxseeds.
• Natural yoghurt and other suitable dairy products.
Choose these in place of excessive processed foods and unhealthy fats.
3. Include Good-Quality Protein
Protein helps maintain muscle, supports recovery after exercise and contributes to overall health.
Good sources include eggs, fish, chicken, beans, lentils, nuts, seeds and dairy products. Maintaining a healthy weight is also important for metabolic and hormonal health.
4. Choose Complex Carbohydrates
Wholegrain foods provide energy, fibre and essential nutrients. Try oats, quinoa, brown rice, barley, chickpeas and sweet potatoes as part of a balanced diet.
5. Include Zinc-Rich Foods
Zinc is essential for normal reproductive function and hormone production. Good food sources include eggs, pumpkin seeds, cashews, beans, meat and seafood.
6. Get Enough Magnesium
Magnesium supports muscle and nerve function, bone health and many other bodily processes. Include leafy green vegetables, pumpkin seeds, sunflower seeds, nuts, wholegrains and bananas in your diet.
7. Try Ginger
Ginger adds flavour to meals, juices and herbal teas. Some preliminary research suggests possible benefits for male reproductive health, but more evidence is needed before ginger can be recommended as a reliable way to increase testosterone.
Final Thoughts
Andropause is not experienced by every man, and symptoms should not automatically be attributed to ageing or low testosterone. A balanced diet, regular exercise, sufficient sleep, stress management and maintaining a healthy weight all contribute to long-term wellbeing.
If symptoms persist, seek medical advice. A healthcare professional can assess hormone levels and discuss appropriate treatment options where necessary.
Supporting men’s health naturally begins with understanding the body, recognising changes and making informed choices.

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