Tick-tock. Tick-tock. Tick-tock. So goes the biological clock.
The feeling as it hits, is all too real. Hot flashes strike like lightning, but feel like they’re here to stay. You don’t have the strength that you used to. And the moods! Well, let’s just say swinging is an understatement.
No matter whether you’re man or woman, experiencing the very first symptoms of andropause or menopause can be a bitter pill to swallow. The light at the end of the tunnel can seem like a small white dot that grows more distant as you go along. But it is not. You can thrive through this.
It’s not to say that some days won’t be challenging. After all, it is a midlife crisis. Tough days will come. Sometimes in full force. But by unlocking a growth mindset, your capacity to adjust will increase and with it so will your ability to see a glass half full.
As a life coach specializing in life transitions, both physical and emotional, I offer practical shifts to navigate menopause and andropause with self-compassion. Here’s your starter kit for a kinder, more empowering journey through these changes.
Finding your way back through the maze of menopause and andropause
The first time the symptoms hit you, everything can feel a little topsy-turvy. Your whole world might seem a little lopsided.
You might try to shake the feeling off. Men who experience the loss of their youthful strength, for example, might try to convince themselves they’ve still got it by pushing themselves to lug around heavy items or increasing the weights in the gym. Or as a woman, you might try to suppress your mood swings and try to keep up the energy of youth even though your body says ‘no’.
But pause for a moment before you take on the burden of these conventional roles. In fact, that’s what the terms meno-pause, and andro-pause signify…a time to take a pause in our lives and reconsider our plans. Would you rather weigh yourself down tied to societal conventions in one of the most sensitive and transformative phases of your life? Or would you prefer to learn to live freely?
I thought you’d choose the latter. You are the only one who knows deep down what matters most. These transitions in life are completely normal and natural. Making this journey as seamless as possible will not only make it easy on you, but also easier on everyone around you. Ripple effect.
Now that said, let’s talk a little bit more about the symptoms you may experience. Then we can get to how to manage them just right.
Symptoms of Andropause
For men, andropause takes place when their testosterone levels begin to fall. The process usually begins when men enter their late 30s and early 40s, and it’s quite gradual. It takes time to get there and start experiencing symptoms, which might range from:
Lower muscle strength
Decreased bone density
Increased body fat
Reduced sex drive
Irritability
Anxiety
Poor sleep
Low self esteem
Fatigue
Decreased vitality
And quite a few other symptoms that run along the same lines. While I can’t tell you there’s a way out from experiencing these symptoms, I can tell you that there’s a way to manage them and make your life better. But we’ll get to that in less than a moment.
Symptoms of Menopause
By her 40s and 50s, women tend to experience a significant reduction in their reproductive hormones, and that’s when menopause starts to set in. Menopause can make its presence evident in several ways:
Hot flashes
Night sweats
Irregular periods
Reduced sex drive
Difficulty falling asleep (or even staying asleep)
Fatigue
Depression
Anxiety
Mood swings
Irritability
Headaches
Lack of self confidence
Trouble focusing
And just like andropause, there are more symptoms here at play. But these are the broad strokes, so to speak. And yes, your life doesn’t have to suffer just because your body is going through changes - tough moments aside.
Living and thriving with andropause and menopause
You can see there’s a similarity between andropause and menopause. And while both men and women will experience it in different ways, it won’t be difficult to find common ground and relate to each other when a couple is going through these transitions.
Which brings me to how you can manage this phenomenon, and thrive through it. Sure, it won’t be all roses and butterflies every single day, but it will be roses and butterflies on some days. And isn’t that what we all live for?
Get moving
Your body is slowing down and you can feel it. But don’t try to physically slow down with it all the time. Movement is actually one of the best things you can do for your self confidence. Exercising can help you refuel your energy levels, stay fit and look great which in turn can boost your confidence and strength.
Eat clean
Clean and fresh eating is great at any age. Really chomp down on those fruits and veggies that your body needs. Listen to your body carefully. It will tell you exactly what it needs to eat and if sometimes you crave junk, that’s ok too. The key is to focus on the real nutrition your body craves, not just the emotional cravings.
Analyze it
You know what ticks, what doesn’t. What gets you annoyed, what keeps you calm. What causes a frown, what turns it upside down. What boosts your confidence, what decreases it. Find the patterns and then watch them closely. They’ll tell you exactly what to do to get you through this phase in a more positive manner. If you’re getting irritable, do something that calms you down or makes you happy. It’s important in this phase to take time out for self-care. When you pay attention to your body cues you can adjust your routine to ensure a happier you. Remember, you know yourself best.
Meditate
Meditating can help control our ‘monkey’ mind - the one that’s constantly oscillating between joy, sorrow, calm and worry. That unsettling feeling of anxiety that hits you in an idle moment on a random Tuesday? The one that feels like an unwelcome albeit lingering guest? That is who you can shoo away by getting into the practice of meditation. All you have to do is give it ten minutes of your day each day. Slowly and gradually you’ll see the wonders it can do for you.
Journal
Often you won’t notice how far along you’ve come unless you can look back and see the progress you’ve made. This is something journaling can help you with. It’ll show you clearly what has worked for you, what hasn’t and what can be adjusted as you tweak your lifestyle during and after andropause and menopause.
Get help
You’ve undoubtedly heard that getting support during this time is perfectly normal and in fact advised.
You don’t have to go through this alone.
Get the help you need. Call up your doc. Fix up an appointment. Let them walk you through the physical changes and assist you in the way you need. And as for the emotional part, and making constructive action plans to help forward you, know that your life coach can help you feel more positive and live a more fulfilling life.
At the end of the day, there has to be a shift in the narrative. While it’s tempting to succumb to the negativity around menopause and andropause, taking it in your stride and charting it down as just another course your life takes - will help you get through it like a champ. After all, all phases of life whether it was adolescence, youth or new parenthood has had its ups and downs, and this is no different. There’s plenty of joy to be had here too. You only need to know where to look.
Comments