Depression, decreased libido, andropause can be hard to detect! Nutritionist Gao Minmin: 5 key nutrients you must supplement

It's not just women who experience menopause, men also experience menopause. In addition to physical discomfort symptoms, there are also psychological symptoms such as irritability, hot flashes, and depression. Men also experience sexual dysfunction and urinary problems during menopause, such as decreased libido and erectile dysfunction, so you must pay special attention! Nutritionist Gao Minmin said that to improve menopausal discomfort, four major nutrients must be supplemented. Men also need more "zinc" to live in peace with menopause and have no health worries.

After men reach the age of 40, the secretion of testosterone will gradually decrease, and the level of male hormones in the blood will gradually decline. Due to insufficient testosterone secretion in the body, physical and psychological problems will arise, which is commonly known as "male menopause."

Main symptoms of male menopause

Nutritionist Gao Minmin said that women’s menopausal symptoms are more obvious and can be distinguished by amenorrhea. However, because boys do not have menstruation, it is more difficult to detect than girls, so special attention needs to be paid! The main symptoms of male menopause are as follows:

1. Physiological symptoms: weight gain, abdominal obesity, metabolic syndrome, decreased muscle strength, decreased height (osteoporosis), hot flashes, palpitations, etc.

2. Psychological symptoms: depression, anxiety, frustration, insomnia, inattention, etc.

3. Sexual function and urinary problems: decreased libido, sexual dysfunction (such as erectile dysfunction and premature ejaculation).

Calcium can promote sleep, prevent osteoporosis, relax muscles and relieve stress. Recommended foods include: milk, yogurt, calcium tablets, sesame seeds, dried fish, etc.

5 key nutrients that men must take during menopause

If you want to improve male menopausal discomfort, what should you pay attention to in your diet? Nutritionist Gao Minmin recommends supplementing the following five key nutrients:

1. Calcium

Calcium can promote sleep, prevent osteoporosis, relax muscles and relieve stress.

Recommended foods include: milk, yogurt, calcium tablets, sesame seeds, dried fish, etc.

2. Vitamin B complex

Vitamin B group is the most important vitamin to help maintain the functioning of the nervous system, such as stabilizing mood, enhancing memory, and regulating metabolism.

Recommended foods include: whole grains, green vegetables, dairy products, and soy products. However, the simplest way is to consume a balanced diet of various food prototypes.

3. Mineral Magnesium

Magnesium can be said to be a natural tranquilizer that can stabilize nerves and relieve anxiety. In addition, it can also help you fall asleep and improve your sleep quality.

Recommended foods include: green vegetables, seaweed, oats, nuts, and bananas.

4. Omega-3 fatty acids

Omega-3 fatty acids can help improve menopausal hot flashes, relieve depression and delay brain degeneration.

Recommended foods include: deep-sea fish (such as mackerel, saury, salmon, sardines, etc.), algae oil, vegetable oil, nuts, etc.

5. Mineral zinc

Men should supplement more zinc during menopause. Zinc is an indispensable trace element for the human body and plays an important role in maintaining the normal functioning of the male reproductive system and the secretion of testosterone.

Recommended foods include: shellfish, such as oysters, shrimps, crabs, etc.

To improve male menopausal discomfort, in addition to diet, it is recommended to maintain good exercise habits. It is recommended to perform various exercises, such as running, climbing, swimming, etc., or combine aerobic and weight training to maintain physical flexibility and balance.