Male Menopause Self-Regulation and Prevention of "Gray" Mental Health in Middle Age
Menopause is not a female-only phenomenon; men also experience it and it deserves attention. It is reported that some men in their forties and fifties are confused by unexplained psychological and physiological changes, which are actually the subtle onset of "male menopause syndrome." The main symptoms of male menopause include: difficulty concentrating, memory loss, reduced sleep, and fatigue; decreased work capacity and loss of interest in surroundings; depression, anxiety, irritability, suspicion, and nervousness, affecting interpersonal relationships; in addition, there may be osteoporosis, decreased libido, and erectile dysfunction.
Experts point out that diagnosing male menopause syndrome requires consideration of typical clinical manifestations and testosterone levels. Currently, most scholars believe that the mechanisms of male and female menopause are similar, primarily attributed to a decline in testosterone levels due to age-related testicular atrophy and reduced testosterone secretion. However, men do not exhibit the obvious signs of menopause that women experience before menopause, and their symptoms are less pronounced. Not all men will experience male menopause symptoms; approximately 30% of men experience clinical symptoms between the ages of 40 and 70.
While male menopause doesn't come on as suddenly as female menopause, it's still important to actively manage oneself to navigate this unique period safely and smoothly. It's crucial to arrange work, study, and rest reasonably, maintaining a balance between work and rest. Men around 50 years old are in a busy period of life, but their energy and physical strength are not what they used to be, making them prone to overworking. Therefore, it's essential to arrange work and study reasonably, avoiding stress and chaos, and especially avoiding tasks beyond one's capabilities. This ensures that all bodily functions operate within a suitable range, maintaining sufficient energy and physical strength for study and work, which is beneficial to overall health.
Strengthen self-care. During menopause, pay special attention to overcoming unhealthy behaviors such as smoking, excessive drinking, and irregular lifestyle. Learn to control your emotions; deal with conflicts and setbacks calmly, avoiding anxiety, irritability, and anger. Cultivate several healthy hobbies. Actively participate in fitness and recreational activities such as dancing, calligraphy, and chess. These activities shift attention from personal experiences to a love of life and nature, thereby improving mental well-being and alleviating some menopausal symptoms.
Dealing with Menopause Correctly. Menopause is a natural process and cannot be avoided. Even if obvious symptoms appear, there is no need to worry excessively. As long as you are psychologically prepared and make adjustments, and use some medications under the guidance of a doctor when obvious symptoms occur, most symptoms can be significantly reduced and gradually disappear. Professor Haberg of the University of California found that men entering middle and old age often develop a syndrome that is not exactly the same as menopausal symptoms. Its main characteristics are sudden changes in personality and psychology, feeling anxious, depressed, and unhappy, while denying that they are ill. Professor Haberg calls this syndrome the "gray" psychological syndrome.
In my country, there's a phenomenon known as the "35-year-old phenomenon," where the period between 35 and 45 is considered a "turbulent time." Men experience both physical and psychological pressures, facing the dual burdens of caring for aging parents and raising young children. Under this pressure, middle-aged men are prone to exhibiting symptoms of a "gray" psychological state. This "gray" psychological syndrome stems from both physiological and psychological factors. Physiologically, from childhood, adolescence, and youth to adulthood, there's a sense of endless growth. However, as we enter middle and old age, this growth gradually slows and eventually ceases, with decline beginning to occur. Even without major physical ailments, there's a feeling of being powerless and helplessly accepting the passing of time.
The appearance of gray hair and wrinkles, the formation of obesity, and fatigue from movement can all cause emotional imbalance and mental abnormalities. Psychologically, decades of familiar work and a fixed living environment can easily lead to feelings of boredom and dullness. In this situation, marital problems are most likely to occur. How to prevent and treat "gray" psychological syndrome? (1) Change the environment: Middle-aged and elderly people can generate new vitality and restore new potential when they go to a new environment, such as going on a trip or staying at their children's or relatives' homes for a few days. (2) Diversify lifestyle: Do not fix your life vision on a certain point. If you can actively put your interests into knowledge, sports, entertainment, etc., you can make your life rich and colorful and liven up a monotonous or tiring life.
(3) Adjust your emotions: Understand yourself correctly, cultivate a calm mind, and adjust your emotions in time when you find yourself having negative emotions. Don't keep unpleasant things to yourself. Find an opportunity to confide in your relatives and close friends. Often, after a few words of advice, the troubled emotions will be resolved. (4) Consciously cultivate your character: Don't be greedy, don't be calculative, and don't go to extremes. Be confused when you should be confused and give way when you should give way. Cultivate an open-minded personality and a broad mind.