While October may be dedicated to World Menopause Awareness Month, it’s important to recognise that men also experience hormonal changes as they age.
Although the term 'andropause' is less commonly heard, it refers to a gradual decline in testosterone and other hormones that can have a significant impact on a man's physical and emotional wellbeing.
And just like women going through perimenopause, stress plays a key role in how men experience this transition.
Let’s explore the connection between stress and hormonal changes in men, how they interact, and why it’s vital to address them both.
Stress and male hormones
What is testosterone?
Testosterone is the primary male sex hormone, responsible for regulating a wide range of bodily functions.
These include maintaining muscle mass, bone density, libido and even cognitive health.
From around the age of 30, testosterone levels begin to decline naturally, and this process can accelerate for some men as they age.
This gradual reduction, sometimes referred to as 'andropause' or 'male menopause', doesn’t happen as abruptly as menopause in women, but its effects can still be profound.
Men may notice lower energy, changes in mood, and physical symptoms like weight gain or reduced muscle tone.
When stress is added to the mix, these symptoms can become even more noticeable.
The role of cortisol
Like in women, stress triggers the release of cortisol, the body's main stress hormone.
Chronically elevated cortisol levels can interfere with testosterone production, reducing its levels even further.
This can lead to a cascade of symptoms such as fatigue, irritability and reduced libido.
In fact, the balance between testosterone and cortisol is crucial; when stress is chronic, cortisol can overpower testosterone, intensifying its decline and magnifying the symptoms of andropause.
How stress exacerbates symptoms in men
Sleep disturbances
Sleep is one of the first areas to suffer when stress levels are high.
Testosterone is primarily produced during sleep, particularly during deep REM cycles.
Chronic stress and elevated cortisol levels disrupt these cycles, making it harder to achieve restorative sleep.
As a result, men may experience insomnia, leading to increased fatigue, irritability and even further reductions in testosterone.
Mood swings and emotional changes
Testosterone plays an essential role in regulating mood, and a decline in this hormone is often linked to feelings of irritability, anxiety and even depression.
Add stress into the equation and these emotional symptoms can become much more pronounced.
Chronic stress exacerbates emotional volatility by causing spikes in cortisol, which further lower testosterone, creating a cycle that’s difficult to break.
Cognitive effects
Memory problems and difficulty concentrating are not exclusive to women in perimenopause.
Men, too, can experience cognitive decline due to hormonal changes.
Testosterone supports cognitive function and, when its levels dip, men may find themselves struggling with memory lapses, concentration and mental sharpness.
Stress worsens this effect by impairing the brain's ability to process information, making tasks that were once simple feel overwhelming.
Reduced libido and sexual health
One of the most well-known effects of declining testosterone is a reduced sex drive.
Stress worsens this by contributing to fatigue, anxiety and disrupted sleep, all of which can have a knock-on effect on libido.
Moreover, chronically elevated cortisol levels can lead to erectile dysfunction, further compounding issues related to sexual health and causing additional emotional stress.
Weight gain and muscle loss
Testosterone helps to maintain muscle mass and promotes fat metabolism.
As levels decrease, many men experience an increase in body fat and find it harder to build or maintain muscle.
Stress amplifies these changes, as elevated cortisol promotes fat storage, particularly around the abdomen.
This not only affects physical appearance but also increases the risk of health problems like cardiovascular disease and diabetes.
Emotional stress in midlife
Much like perimenopausal women, men in midlife often face a host of stressors.
Family responsibilities, career pressures and concerns about ageing all converge during this period, increasing the likelihood of chronic stress.
Whether it's juggling a demanding job, caring for children or supporting ageing parents, the emotional load can be overwhelming.
For men, societal expectations around masculinity and the reluctance to openly discuss emotional or physical health concerns can add another layer of stress.
This often results in a 'bottling up' of feelings, which exacerbates both hormonal and emotional symptoms.
Declining testosterone can also affect self-esteem, with physical changes like weight gain, hair loss and reduced stamina creating additional stress, especially in a culture that often equates male worth with youth and vitality.
Workplace stress and performance
As testosterone influences cognitive performance, declining levels may lead to noticeable changes in memory and focus.
Men may find themselves worrying about their productivity or the perception of colleagues, particularly in competitive or high-pressure work environments.
Stress in the workplace can lead to burnout, creating a vicious cycle where hormonal changes and stress feed off each other.
Relationships and communication
The physical and emotional changes brought on by declining testosterone, combined with the stress of midlife, can also affect personal relationships.
A reduced sex drive or emotional volatility may create tension in romantic partnerships, while increased irritability can strain relationships with family and friends.
For many men, discussing these changes openly feels uncomfortable, leading to feelings of isolation.
Conclusion
The connection between stress and male hormonal changes is complex but undeniable.
As testosterone levels naturally decline with age, stress can worsen the symptoms, creating a difficult cycle of physical, emotional and cognitive challenges.
Recognising the link between stress and hormonal changes is crucial for men's health, especially as conversations around male mental health and wellbeing continue to grow.
By addressing both the hormonal and external factors contributing to stress, men can better manage these transitions and feel more in control of their wellbeing.
While hormonal changes in men may not be as widely discussed as those in women, raising awareness and understanding can foster healthier conversations, reduce stigma and empower men to seek support as they navigate the challenges of midlife.
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Disclaimer
The information and advice I provided here is of a general nature and should never replace individual health or medical advice provided by your doctor or other healthcare professional involved in your care.
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