Male Menopause: Symptoms, Causes and What Really Helps

Key points

• Unlike in women, male menopause progresses more slowly, as testosterone levels decline gradually over years rather than changing abruptly.

• Symptoms vary from person to person – typical signs include low energy, mood swings, declining muscle strength, and night sweats and sleep problems.

• Many symptoms can be positively influenced through exercise, a balanced diet and good sleep hygiene. Persistent symptoms are worth having checked by a doctor.

Male menopause: hormone-driven andropause

Whether men go through menopause can't be answered with a simple yes or no. Unlike female menopause, there's no clearly defined phase in men marking the end of fertility.

The background: as men age, the body gradually produces less testosterone. This hormone influences numerous areas, from muscle mass and metabolism to drive and general wellbeing.

Because this hormonal decline happens so gradually, many men only notice it once several small changes add up. The hormonal balance shifts slowly, without any single clear trigger.

How and when does male menopause begin?

There's no fixed starting point for male menopause. The decline in testosterone can begin as early as between the ages of 30 and 40. Due to the slow progression, however, the first signs often only become noticeable in the following decades, which makes them hard to pin down for many men at first.

Most men notice the first clear symptoms, such as fatigue, a declining libido or a changeable mood, between the ages of 40 and 50. How pronounced these signs are varies greatly from person to person and depends on various factors. While some barely notice anything, others experience clear effects on both body and mind.

Factors that contribute to declining testosterone

The central cause of andropause is the natural, age-related decline in testosterone production. This hormonal shift unfolds over many years in men.

Why some men barely notice anything while others feel it strongly is closely tied to lifestyle and general health. The following factors can contribute to or intensify the decline in testosterone:

• Being overweight and having a high body fat percentage are often linked to generally lower testosterone levels.

• Lack of exercise has an unfavourable effect on muscles, metabolism and hormone balance, and can intensify symptoms.

• Chronic stress keeps cortisol levels high, which can further strain the hormonal balance.

• Too little or poor-quality sleep disrupts nighttime recovery, during which important hormones are produced.

• Smoking and alcohol can also speed up the decline in testosterone.

Certain underlying conditions and medications can also play a role when symptoms during menopause are severe. For this reason, strong or persistent symptoms should be checked by a doctor rather than attributed to menopause too quickly.

Typical symptoms: how male menopause shows itself

Since hormones control a wide range of functions in our body, the signs of male menopause can also be quite varied. The following symptoms occur particularly often:

• Less energy and drive: many men tire more quickly and feel less resilient.

• Fluctuating mood and emotional stability: irritability, mood swings, inner restlessness or a low mood can increase.

• Declining muscle strength: muscle mass and the strength that comes with it can decrease, while weight tends to increase.

• Changed metabolism: metabolism slows down, which can encourage weight gain.

• Circulation and heart rate: some men notice an occasionally elevated heart rate or a noticeable racing heart.

• Changes to the skin: skin can become drier and lose elasticity.

• Sweating and hot flushes: hot flushes and increased sweating can also occur, especially at night.

Important to know: not every one of these signs must be down to hormonal changes. Since many symptoms are non-specific, a medical assessment of your symptoms is worthwhile.

Night sweats and sleep disturbances during menopause

The fact that men sweat particularly at night during menopause is, for many, an uncomfortable and rather tiresome issue. Wet sheets lead to interrupted sleep and declining sleep quality. A restful night quickly turns into restless tossing and turning.

The reason for the increased night sweats lies in the body's temperature regulation, which can be thrown off balance by the hormonal changes. When skin temperature rises at night and sweat production kicks in, a cycle quickly forms – because a sleep disturbance during menopause not only robs you of recovery, but also intensifies stress and irritability and leaves you lacking energy the next day.

The ideal sleep environment for less night sweating

Anyone suffering from night sweats during menopause should choose a cool, quiet sleep environment. A room temperature of between 16 and 18°C helps the body cool down, while natural nightwear wicks away moisture and supports wellbeing.

Breathable fibres such as TENCEL™ or cotton absorb moisture, wick it away from the skin, and thereby keep the skin feeling pleasantly dry throughout the night.

Our DEEPSLEEPWEAR nightwear is designed for restful sleep in every season and every stage of life. The Cooling range, made from fine TENCEL™ Lyocell, offers noticeable softness and helps wick away excess heat. This makes the gentleness of our materials the basis for recovery, balance and performance the next day.

What helps with symptoms of male menopause?

The good news: you yourself have a big influence on many menopause symptoms. With a few adjustments to your everyday life, you can noticeably support your wellbeing. Here are our tips for andropause.

Exercise and strength training: lifts your mood, lowers body fat

Regular exercise in the form of balanced strength and endurance training keeps muscles and joints fit. This not only has a positive effect on metabolism and weight, but also lifts your overall mood. By reducing visceral belly fat, you can also actively counteract the decline in testosterone.

A balanced diet against nutrient deficiencies

Fresh, nutrient-rich food with enough protein, vitamins and healthy fats supports your body through this hormonal transition. Zinc in particular, found in pulses, oysters, pumpkin seeds, oats or beef, supports a stable hormonal framework and helps maintain normal testosterone levels.

You should, on the other hand, avoid heavily processed sugar and simple carbohydrates, as they encourage weight gain and insulin spikes, which can have a negative long-term effect on testosterone levels.

Good sleep: sleep hygiene is crucial

Fixed bedtimes, a sufficient sleep duration of around eight hours, a cool bedroom and relaxing evening rituals help your body settle down. Also pay attention to comfortable, breathable bedding and nightwear that wicks away moisture, so you're not woken by heat or sweat.

Reducing stress: cortisol vs. testosterone

Stress massively speeds up the decline in testosterone during andropause, since the stress hormone cortisol acts as a direct counterpart to testosterone and suppresses it on several levels.

High cortisol can also have an unfavourable effect on sleep and recovery, creating a vicious cycle. With relaxation exercises, walks in nature and conscious breaks, you can bring more balance and calm into your day and counteract stress.

Medical check-up: better safe than sorry

If your symptoms during menopause are causing you significant distress, persist for a long time, or worsen, you should have them checked by a doctor. Most signs are fairly non-specific and can also have other causes, such as a thyroid dysfunction or ongoing psychological exhaustion. A doctor will check your hormone levels in this case and can identify other causes in order to advise you appropriately.

Conclusion

Male menopause isn't a sudden turning point, but a slow hormonal shift, in which testosterone levels gradually decline over the years. Typical signs of this andropause range from reduced energy and mood swings to declining strength, hot flushes and night sweats.

Many symptoms can be positively influenced through exercise, a balanced diet, good sleep and less stress. However, if these changes become a significant burden, a professional check-up is the right step towards restoring balance and feeling better again.