The slow shift: what happens during male menopause and how to cope

It’s not a joke or a myth. Nor is it simply a trendy health topic. Male menopause, medically known as andropause, refers to age-related hormonal changes that many men experience as they get older.

Quick Read:

Testosterone changes over time and these changes can affect your health and wellbeing.
Common symptoms of andropause include headaches, hair loss, and sleep issues.
Many men don’t notice significant symptoms until their 40s or 50s, and sometimes even later.

What actually happens during male menopause?

In women, menopause marks a clear shift in hormone levels. For men, the process is slower and more subtle. From around the age of 30, testosterone levels begin to decline gradually. For many men, these changes become more noticeable in midlife and beyond. Unfortunately, these shifts tend to happen slowly over time, so it’s easy to dismiss the signs as stress, ageing, or burnout.

Signs that may point to andropause

Symptoms can vary widely, but often include reduced energy, decreased muscle mass and strength, lowered libido, mood changes such as irritability or depression, and difficulties with concentration or memory.

This gradual decline in testosterone and the associated symptoms are collectively referred to as male menopause or andropause. Unlike female menopause, male menopause isn’t characterised by a complete cessation of hormone production, but rather a slow, steady decrease that can impact your physical, emotional, and sexual health.

In certain cases, there may be physical changes such as chest tenderness, shrinking of the testicles, reduced body hair, or occasional hot flashes. Mental health can also be affected, with some men experiencing anxiety or depression during this phase.

What can you do to manage male menopause?

The starting point is an honest check-in with your lifestyle. How balanced is your diet? Are you moving your body regularly? How much alcohol do you drink, and do you smoke?

Small, consistent changes can make a big difference.

Looking after your overall health is essential. If you’re living with a chronic condition or unexplained symptoms, regular medical check-ups help identify issues early and keep things from escalating.

Medical treatments for male menopause

When it comes to managing male menopause, the first step is to take care of your overall health (see more tips below). Eating a balanced diet, staying active with regular exercise, getting enough sleep, and finding ways to reduce stress can help with the symptoms you might be feeling. Cutting back on alcohol and quitting smoking also make a big difference.

It’s important to see a doctor who can check your hormone levels and make sure nothing else is causing your symptoms. If your testosterone is low and it’s affecting how you feel (making you tired, moody, or less interested in sex), you may need to explore testosterone replacement therapy. This treatment helps bring your hormone levels back up and can improve your energy, mood, and overall wellbeing. There are different ways to take it, such as gels, patches, or injections.

Sometimes, you might need help with specific issues like mood changes or problems with sexual performance, and a doctor can help address those too.

The key is working with a doctor to create a plan that fits your needs and checking in regularly to make sure things are going well. With the right care and some healthy habits, you can manage male menopause and feel better.

Help at hand

Eat with intention. A nutritious diet supports hormone balance and energy levels. Include lean proteins such as fish, chicken, beans, and lentils, and aim to have a source of protein with each meal. Choose whole foods where possible and limit ultra-processed snacks.
Move your body daily. Even 20 minutes of activity a day can boost mood, improve muscle mass, and reduce fatigue. A mix of cardio and strength exercises works best.
Be mindful of alcohol and smoking. Cutting back on alcohol and quitting smoking can improve circulation, energy, and hormone health.
Manage stress as well as you manage your work. Whether it’s walking, prayer, meditation, journaling, or quiet time, lowering stress can ease both physical and emotional symptoms. Know you’re not alone. Many men are navigating the same changes. Support, information, and medical help are all available.

Lifestyle changes are often the first line of defence, but it’s also wise to speak to your doctor. A simple blood test can check testosterone levels and rule out other causes of your symptoms. Depending on the results, treatment may include lifestyle support, stress management, or in some cases, testosterone replacement therapy (TRT).