As May comes to a close and June begins, it’s the perfect time to focus on whole-body wellness for everyone. May is Women’s Health Month, and June is Men’s Health Month. These observances remind us how important it is to prioritize our health through all stages of life, especially during times of hormonal changes like menopause and what’s often called “manopause.”

While menopause is well-known, the male equivalent, ‘manopause,” is less understood. Despite misconceptions, both men and women go through significant hormonal shifts that affect not only reproductive health but also mood, metabolism, and overall well-being.

At Seattle Sutton’s Healthy Eating, we believe food is powerful, not just for energy but for balance, resilience, and overall wellness. In this blog, we’ll break down what menopause and manopause really are, clear up some common myths, and show how proper nutrition can be one of your best tools during this life transition.

What is Menopause?

Menopause marks the end of a woman’s menstrual cycle, usually occurring between the ages of 45 and 55. The average age of menopause is 51. It’s defined as 12 months without a period. Symptoms are a result of the natural decline in estrogen and progesterone, which affect everything from bone density to heart health.

Common Symptoms:

• 75 % of women experience hot flashes/night sweats
• Up to 45% experience mood changes or anxiety
• Over 60% report difficulty sleeping
• 1 in 2 women over 50 will break a bone due to bone density loss
• In addition, many women experience slowed metabolism, weight gain, and skin/hair changes
  

What is ‘Manopause’?

This term describes the gradual decline in testosterone that many men experience starting around age 40. Unlike menopause, it doesn’t occur suddenly or affect all men equally. Testosterone levels drop by about 1-1.5% per year after age 30. Not every man experiences symptoms; low testosterone (low T) affects approximately 39% of men over age 45.

Common symptoms may include:

• Low energy or fatigue
• Decreased libido or performance changes
• Mood shifts or irritability
• Muscle loss and increased belly fat
• Loss of body hair
• Sleep problems
• Trouble focusing

More on Testosterone Deficiency (TD)
Testosterone deficiency affects about 5% of 4-6 million men in the U.S. Treatment may be considered if testosterone levels fall below 300 ng/dL, especially if paired with symptoms listed above. Benefits may include improved metabolism, mood, energy, sex drive, and lean muscle mass. However, risks include cardiovascular issues, blood clots, prostate cancer progression, and infertility.

Common Myths Debunked!

Myth #1: Hormonal changes are only a woman’s issue.

Not true, men go through hormonal shifts too, just at a different pace. ‘Manopause’ or andropause is real and can affect physical, emotional, and mental health. The more we recognize and normalize midlife changes for both men and women, the better we can support long-term physical and emotional health.

Myth #2: These changes only affect sex hormones.

Hormones influence everything from metabolism and sleep to heart and brain health. Hormones are chemical messengers that regulate nearly every system in the body.

1. Metabolism: A drop in estrogen and testosterone can lead to slower metabolism, reduced muscle mass, and increased fat storage (especially in the belly).
2. Sleep Cycles: Hormonal imbalances may disrupt circadian rhythms, reduce melatonin production, and cause restless sleep.
3. Mood: Estrogen helps regulate serotonin, and lower levels are linked to anxiety, depression, and brain fog.
4. Heart Health: Estrogen has a protective effect on the cardiovascular system. After menopause, women’s risk of heart disease rises significantly.
5. Bone Density: Both estrogen and testosterone help maintain strong bones. Loss of these hormones can lead to osteopenia and osteoporosis in both men and women.
6. Skin and Hair Health: Hormones impact collagen production and hair follicle strength, contributing to changes in skin elasticity and hair thinning.
   

Myth #3: These symptoms are just a part of aging, and there’s nothing you can do about them.

Hormonal changes are natural, but lifestyle factors can help ease symptoms and reduce long-term health risks. Nutrition, exercise, and stress management have a major impact on how your body handles hormonal changes.

A 2022 study in Menopause found that moderate exercise 3-5 times a week significantly reduced the frequency and severity of hot flashes and improved mood and sleep in perimenopausal women. Another study showed that men who did regular strength training and had a healthy diet were 40% less likely to experience symptoms of testosterone decline compared to those who were inactive.

Myth #4: Menopause means sudden weight gain.

Metabolism slows due to hormonal changes and muscle loss, but balanced eating and strength training can help maintain a healthy weight. Weight gain during this period of life is influenced by multiple factors, including age-related muscle loss, changes in activity levels, poor sleep, and eating patterns.

Myth #5: Hormone therapy is the only solution.

While some people benefit from hormone replacement therapy, nutrition, physical activity, and stress management are often effective first-line strategies.

1. Nutrition: A balanced diet can help regulate weight, support mood, and improve heart and bone health.
2. Exercise: Regular physical activity, especially cardiovascular activity and strength training, can increase energy, support lean muscle mass, and boost natural testosterone and estrogen. It can also improve mood by releasing feel-good endorphins.
3. Stress Management: Chronic stress increases cortisol levels, which in turn impact sex hormones. Practices like breathing and yoga can calm the nervous system and reduce imbalances.
4. Sleep: Prioritizing good sleep habits such as limiting caffeine, keeping a regular bedtime, and minimizing screen time can reduce fatigue and support circadian rhythm.

Myth #6: If you are concerned about low testosterone, you should just eat more protein.

Nutrition does influence hormone levels, but the relationship is more nuanced than many headlines suggest. Soy does not lower testosterone, despite persistent myths. Similarly, while protein is essential for health, eating more doesn’t automatically boost testosterone.

Alcohol is one of the few dietary factors clearly shown to lower testosterone. Highly processed foods, trans fats, and excessive refined carbohydrates can negatively impact overall health, which may indirectly affect hormone levels. A balanced, whole-food diet can support hormone health, but no single food guarantees higher testosterone.

Nutrition: A Foundation for Hormonal Health

Whether it’s menopause or manopause, what you eat plays a key role in managing symptoms, supporting mental clarity, and maintaining physical health. Here’s how specific nutrients and patterns can help.

For Women During Menopause:

• Calcium and Vitamin D help maintain strong bones to reduce fracture risk.
• Phytoestrogens (in soy, flaxseed, and legumes) may naturally balance hormones.
• Fiber-rich fruits, vegetables, and whole grains help regulate metabolism and digestion.
• Healthy fats (avocado, olive oil, nuts) promote heart and brain health.
• Hydration and reduced caffeine/alcohol may ease hot flashes and support better sleep.

For Men During Manopause:

• Protein-rich foods (like fish, legumes, and lean meats) help maintain muscle mass and testosterone.
• Zinc & magnesium help maintain energy and are essential for testosterone production. Also, support quality sleep.
• Cruciferous vegetables like broccoli, cauliflower, and kale may aid in hormone metabolism.
• Omega-3 fatty acids help combat inflammation and support cardiovascular health.
• Minimizing refined sugar and processed food can help regulate mood, stabilize energy, and maintain a healthy weight.

How Seattle Sutton’s Healthy Eating Supports Midlife Wellness

At Seattle Sutton’s Healthy Eating, we design our meals to support health at every stage of life. Whether you’re navigating the ups and downs of midlife changes or simply striving to feel your best, our meals offer:

• Fresh, whole ingredients
• Controlled portions
• Low sodium and no trans fats
• No artificial additives or preservatives
• Portion-controlled options for weight loss and chronic condition management
• Expertly crafted menus by Registered Dietitians

We believe you shouldn’t have to choose between convenience and health, especially when your body needs extra support. Whether you’re facing menopause or manopause, or simply feeling the effects of midlife, your body still wants to thrive. And with the right support, it absolutely can.

Healthy eating isn’t just about weight: it’s also about strength, energy, enjoyment, and well-being as we age. Let this be our reminder that taking care of your health isn’t just about treating symptoms, it’s about nourishment, balance, and health for the long haul.