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What is the Menopause/Andropause and how to manage symptoms through diet - Group Talk - Week Commencing 14th October 2024.



What is the menopause (female)


As an assigned female at birth we are born with a limited number of eggs that are stored with in our ovaries. The ovaries are also where our hormones, oestrogen and progesterone are made, which control our ovulation and menstruation throughout our fertility.

When our ovaries stop releasing eggs every month, resulting in our periods ceasing and continuing for 12 consecutive months this is known as the Menopause.


There are in fact three stages of Menopause;

  • Perimenopause - Menopausal transition

  • Menopause

  • Post Menopause


Perimenopause is the period of time females often refer to as 'going through the Menopause'. This is when the female body reproductive hormones become unpredictable e.g. oestrogen, as the ovaries get ready to stop releasing eggs, resulting in irregular periods females often experience other Menopausal symptoms at this time;

  • Hot flushes

  • Night sweats

  • Insomnia

  • Weight gain

  • Low mood/mood changes

  • Irritability

  • Vaginal dryness, discomfort during sex


Menopause is classed as the period of time after a female has past 12 months of having no periods. This is when the female ovaries stop producing eggs entirely, and oestrogen levels reduce considerably, the natural average age of Menopause in females is early 50's.


Post Menopause is the period of time that follows the menopause, when a lot of the Menopausing symptoms have subsided, however at this stage our body is subjected to hidden changes;

  • Bone density loss - risk of fracture - Osteoporosis.

  • Cardiovascular disease


What is Andropause (Male Menopause)


As an assigned male at birth, it is usual for testosterone levels to fall as they age, this consistent reduction is about 1% per year, starting from the age of roughly 30.

The subtle changes unlike with the female counterparts are drawn out over many years. Andropause more commonly known as the 'Male Menopause', typically occurs in males in their mid 40's to early 60's, noticeable by the progressive reduction in the levels of testosterone, the fundamental male sex hormone.


Common symptoms


  • Reduce libido

  • Fatigue

  • Mood swings/Irritability

  • Loss of Muscle Mass

  • Decreased cognitive ability

  • Poor concentration and short term memory

  • Lack of enthusiasm or energy

  • Fat redistribution


The research surrounding Andropause is developing gradually, thanks to validating studies opening up new debates within the medical community identifying the differences between normal aging and 'Andropause'.

Key long-term studies are starting to form connection to untreated Andropause with adverse health outcomes;

  • Cardiovascular diseases

  • Osteoporosis

  • Mental Health Disorders


Nutrition


Whether you are male or female, supporting managing Andropause or the Menopause symptoms to be more manageable can be derived through lifestyle changes in particular Nutrition.


Calcium - rich foods - help prevent bone loss and in turn osteoporosis (Male/Female)

  • Skim Milk

  • Cows milk

  • Soy milk

  • Yogurt

  • Low-fat cheese

  • Spinach

  • Turnips

  • Spring Greens


Vegetables that help reduce Hot flushes and help balance hormone levels (Male/Female)

  • Broccoli

  • Cauliflower

  • Asparagus

  • Brussel Sprouts

  • Kale


Lean protein helps to increase bone strength and muscle mass (Male/Female)

  • Nuts

  • Chicken

  • Tuna

  • Turkey

  • Lean Beef

  • Tofu

  • Lentils

  • Beans

  • Dairy

  • Eggs


Soy foods that help reduce Hot flushes as they contain Phytoestrogen a chemical that is similar to oestrogen (Female)

  • Edamame Beans

  • Beans

  • Sesame Seeds

  • Soy flour

  • Tofu/Tempeh

  • Soy Milk

  • Flaxseeds

  • Linseed


Vitamin D which supports our bodies to absorb calcium (Male/Female)

  • Sunshine

  • Eggs

  • Oily fish

  • Red Meat (Lean)

  • Fortified Foods


Omega 3 fatty acid - supports heart and brain health and helps stabilise mood (Male/Female)

  • Fish - Salmon/Mackerel

  • Flaxseeds

  • Walnuts

(Plus Vitamin B)

  • Leafy Greens

  • Whole grains


Zinc vital for testosterone production (Male)

  • Meat

  • seeds

  • Nuts

  • Fortified Foods

  • Shell Fish

  • Dairy

  • Eggs


Its important to listen to our bodies and take note of foods that trigger symptoms and try to remove them or reduce them.

Some common foods to avoid if suffering Hot flushes and Night sweats are spicy foods.

Alcohol can decrease testosterone levels and impact liver function (Males) and intensify hot flushes and night sweats in females.

Caffeine can disrupt sleep patterns, impacting hormone balances, and can be partially to blame for hot flushes.

Processed foods and sugars can exacerbated hormone imbalances metabolic issues and weight gain.

Menopause or Andropause - hormonal changes can throw us. But enjoying a healthy balanced diet is a great way to try and relieve symptoms because what you eat can make a difference.


Resources;
















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