Midlife Wellness: Understanding Menopause, Andropause & the Power of Movement

As we move through life, our bodies naturally change—and with those changes come important physical, mental, and emotional shifts. Two common midlife transitions are menopause and andropause, which affect millions of people worldwide. Though they impact individuals differently, both are driven by hormonal changes that can influence how we feel, how we move, and how we care for ourselves.

This post is here to help you understand what these transitions are, what you might experience, and how fitness, nutrition, and self-care can support you through it all.

What Is Menopause?

Menopause is a natural biological process that typically occurs between ages 45 and 55. It’s diagnosed after 12 months without a menstrual cycle and marks the end of the reproductive years. Leading up to menopause, during perimenopause, hormone levels fluctuate, often causing noticeable physical and emotional symptoms.

Common menopause symptoms may include:

• Hot flashes and night sweats

• Sleep disturbances

• Mood swings or irritability

• Brain fog and difficulty concentrating

• Fatigue or low energy

• Joint pain and weight changes

• Vaginal dryness and lower libido

These symptoms can vary in intensity and duration. While menopause is a natural phase, it can still be disruptive—and it’s important to feel supported and informed.

What Is Andropause?

Often referred to as “male menopause,” andropause is the result of a gradual decline in testosterone levels in men, typically beginning around age 40. While not as sudden as menopause, this hormonal shift can have noticeable effects over time.

Common andropause symptoms may include:

• Low energy or fatigue

• Decreased muscle mass or strength

• Mood changes or irritability

• Reduced motivation or confidence

• Sleep problems

• Lower libido or sexual performance concerns

• Difficulty concentrating or memory lapses

As with menopause, these changes are natural—but they shouldn’t be ignored. Awareness and proactive self-care can make this life stage more manageable and empowering.

How Fitness Can Help You Thrive Through Hormonal Changes

Exercise is one of the most effective tools for managing symptoms of both menopause and andropause. It supports your body, mind, and emotional well-being—especially during times of hormonal fluctuation.

🏃 1. Boosts Mood and Energy

Exercise releases endorphins and other feel-good chemicals that help manage anxiety, irritability, and low energy.

🧠 2. Sharpens Focus and Improves Sleep

Physical activity improves mental clarity and helps regulate sleep patterns—two things commonly disrupted during midlife.

💪 3. Maintains Muscle and Bone Health

Both menopause and andropause are linked to a natural loss of muscle mass and bone density. Resistance training helps preserve strength, posture, and mobility. CLICK HERE to check out the replay of our workshop on Maintaining Strong Bones.

❤️ 4. Protects Heart Health

Cardiovascular risk increases during midlife. Regular aerobic activity (like walking, swimming, or cycling) supports heart health and circulation.

⚖️ 5. Supports Weight Management

Hormonal shifts can lead to changes in metabolism and fat distribution. A balanced mix of cardio and strength training helps maintain a healthy body composition.

Remember: You don’t need to run marathons or lift heavy weights. Movement should feel good and be something you enjoy. Even daily stretching, yoga, or a 15-minute walk can make a difference.

Additional Tips for Midlife Self-Care

🥗 Eat for Hormonal Health

Fuel your body with fiber-rich veggies, lean proteins, and healthy fats. Stay hydrated and cut back on sugar and processed foods, which can worsen mood and inflammation.

😌 Reduce Stress and Prioritize Sleep

Mindfulness, meditation, and relaxing evening routines can help manage stress and support better sleep—both of which are key for hormonal balance.

🩺 Check In With Your Health Provider

It’s important to talk with a medical professional about any symptoms you're experiencing. There may be options like hormone therapy, supplements, or personalized wellness plans that can help you feel more like yourself again.

Explore More with Nutrien Fitness

Not sure where to start? Nutrien Fitness offers a variety of on-demand wellness tools to support you during life’s transitions. You'll find:

✅ Guided mindfulness for stress, sleep, and focus ✅ Nutrition tips and recipes for energy and hormone health ✅ Movement sessions for strength, flexibility, and balance ✅ Self-paced wellness challenges to help build habits over time

It’s your go-to space for accessible, realistic wellness—wherever you are in your journey.

Midlife Is a Transition, Not a Decline

Menopause and andropause can be challenging, but they’re also an opportunity to reconnect with your body and prioritize what you truly need to feel well. With movement, nutrition, rest, and support, you can navigate this stage with confidence and strength.

You deserve to feel empowered, informed, and energized—at every stage of life.

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If you have any questions about the content in this post, or about Nutrien Fitness, reach out to us at NutrienFitness@livunltd.com.