17 minute read
THE MALE MENOPAUSE
ActiveBody
EDITED BY KATE MAXIM
The last man standing
The male menopause does exist, Gary Trickett tells us more
TECHNICALLY THERE IS such a thing as male menopause. It’s called andropause and it refers to age-related changes in male hormones, specifically testosterone. The symptoms associated with male menopause are also associated with testosterone deficiency.
Both menopause in women and andropause in men refer to a drop off in hormones – in women, oestrogen levels decline as ovaries reduce production; in men, testosterone levels decline. One of the ey differences is the speed in which they do this. In women the decline is sudden, occurring over a few years, normally from the age of 45 to 50. In men this decline is much more gradual, with hormones dropping off over several decades rather than years.
In theory, this gradual decline in testosterone means that symptoms of testosterone deficiency are much less severe than those associated with the female menopause. Also not every man will experience male menopause.
For those that do, there’s a good chance you may not recognise the symptoms for what they are; but if you’re feeling tired, irritable, depressed or are experiencing low libido or erectile dysfunction, your testosterone levels could be low. Other symptoms can include a drop in muscle mass, an increase in body fat, and thinning hair. f your symptoms are beginning to affect the quality of your life – for example, if reduced sexual function or libido is taking a toll on your relationship or causing depression – a doctor may prescribe a testosterone replacement. This can come in the form of a skin patch, capsule, gel or injection. But it is something you would need to discuss with your doctor as they will first want to measure your testosterone levels to see if this line of treatment might be suitable. Some men may not be interested in hormone replacement, just as many women are not keen on HRT. While there isn’t really any way to reverse the lowering of testosterone naturally, dietary changes and certain nutrients can help to manage symptoms.
Zinc is important for testosterone levels, so making sure you get plenty of this mighty mineral may help to support your testosterone levels. inc deficiency is fairly common in the modern world as intensive farming strips vital nutrients from the soil, so even if you’re eating well you may still be missing out. Nuts and seeds, pumpkin seeds especially, are great sources of zinc, or you could try a supplement.
If you’re experiencing high levels of stress try A Vogel’s Stress Relief Daytime. It combines Valerian and Hops and can be used for the temporary relief of symptoms associated with stress and mild an iety. assi ora and vena sativa are another herbal duo that may prove beneficial when used together.
For symptoms of low mood there’s St John’s Wort or Hypericum. Hypericum can take up to six weeks for best results and it can interact with other medications and affect the way they wor , so isn’t suitable for everyone. hec with your first if on prescribed medicines.
If you cannot take St John’s Wort you could try Jan de Vries Mood Essence, a combination of ower essences that may give support when it is di cult to stay positive. Taken regularly it aims to uplift and bring back an optimistic and enthusiastic outlook.
You should also look to support your health generally. You can do this by eating plenty of fresh seasonal fruit and vegetables, complex carbohydrates and wholegrains, healthy fats and lean sources of protein. Try to cut back on meat, dairy, processed foods and refined sugar.
And now more than ever, make sure you get plenty of exercise. Physical activity, such as cycling or even just a regular walk will help to whittle your waistline and keep stress, anxiety and low mood at bay.
For further advice on any aspect of men’s health, or even just a chat, visit Gary and his team at Healthy Route, 18 Silver Street, Leicester or call 0116 253 9097.
And lift!
It seems that exercising using weights could be the panacea for many of our woes. Physio Sarah Babbs tells us more
I F YOU HAVE had physiotherapy in recent years you may have noticed a change in the type of treatment you receive. Much of it will include heavier loaded exercises than before. There is an enormous body of research showing that training with some weight aids both recovery from many injuries and improves and maintains healthy bodies.
There is - as we know as we try to get lids off ars a lessening of strength as we age. Some reports put this as high as 8% each decade after the age of 30. Sedentary and some pandemic lifestyles increase that and critical hospital stays have been shown to do so with a loss of 2% of muscle mass per day, which is quite shocking. Older people are hugely impacted by bone density loss, also found in vitamin deficiency, menopause and those with eating disorders while growing and laying down bone.
But there is good news. Exercise with weight at the appropriate level two to three times a week and muscle mass, strength, bone density and balance can be increased by everyone right through to their 10th decade. (One study looking at people with an average age of 68 showed changes in tissue equating them, after six months, to that of 24 year olds.)
Exercise, particularly weight, or resistance training, as it is often called has been shown to improve physical health with reduction in obesity, diabetes type 2 and cardiovascular disease. There have been many studies on the impact of exercise on mental health, and resistance training does appear to improve many factors including depression, fatigue, chronic pain and for some, self esteem. reating runners and fitter people we may look at how many times they can repeat a sit to stand test on one leg, a single leg squat and bridge exercise performed lying down and lifting the bottom using one leg. For the older or less active we may look at grip strength and tests such as how many times in 30 seconds they can go from sitting to standing (both legs allowed here).
From this we are able to plan to help that person reach their goals. These may be walking downstairs in the morning without knee pain, or running faster in a race. raining can help those with arthritis put off a knee replacement for many months and performed (depending on experience and built up gradually). Done with various types of exercise equipment or free weights this can achieve a 60% improvement in strength.
For people in pain, this must of course be approached with care and good understanding of goals and beliefs. Some may be frightened to move a painful joint, let alone be told to perform a weighted squat so discussion, education and understanding of the concerns are key. An assessed knee pain programme may start with an exercise where the joint is still but the limb is pushing against a resistance before progressing to a knee extension against a band or machine with some movement of the joint. This could then be followed by some sort of squat with weights added as appropriate. Most programmes need to be done for 12 weeks, noting how pain and function change after a few wee s to effect a longer term change.
So it looks like we should all release our inner Arnie and start lifting weights. ‘I’ll be back,’ he said and it looks like it could be the way for us to come back more quickly from injury, wear and tear. I’ll see you at the gym.
also help with a much better recovery once surgery has been done.
Most plans involve exercising two to three times a week. It is often easier to do these in the gym to manage the correct weighted resistance, but much can be done at home using a little imagination.
Often exercises are set up as three sets of 10 repetitions which does have its uses but much better strength gains will be found if the person can e ercise in a slightly different way. Exercise done with enough weight that the muscle tires after 3-5 repetitions and repeated a couple of times can be a better option. This should be done two to three times a week so that a total of 25-45 repetitions per muscle group per week are To contact Sarah ring 07780 900201
Trail run fun | The roundup Meet a rst time marathon runner
ActiveSport
GARTREE GREAT BOWDEN
Distance: 25 miles Elevation:480m Ride type: Road
MARKET HARBOROUGH
START/FINISH LITTLE BOWDEN
THEDDINGWORTH
SIBBERTOFT BRAYBROOKE
ARTHINGWORTH
On your bike!
This month Gary Waterfall does a gentle 25 mile ride starting at Little Bowden on the edge of Market Harborough. It’s only 1,500 feet ascent so nothing too dramatic.
NASEBY
HASELBECH KELMARSH
STARTING FROM Little Bowden the route goes south almost parallel to the River Jordan - not the biblical one, this one is much smaller - until you cross the river in Braybrooke. Look out here for the remains of a medieval moated castle, although to be fair little remains today. Keep heading south/south west through Arthingworth, over the A14 and then turn right to Naseby and revel in some history. The Battle of Naseby took place here during the English Civil war in 1645 when Oliver Cromwell’s army defeated Charles I Royalists.
Head north from Naseby back over the A14 and through Sibbertoft and Theddingworth before turning right at mile 17 on Laughton Road. Just after the canal bridge at 19.5 miles you could turn left and visit Foxton locks. But be careful of other cars and the road isn’t great for highly tuned road bikes.
Join the route back at Gartree and head to Great Bowden before going south through the outskirts of Market Harborough and back to finish at Little Bowden.
https://www.strava.com/ routes/2832294893967403392
Trail Run
Wild dog events have planned a trail run from Braunston to the highest point in Rutland, and it’s a tough one!
OS MAP REFERENCE: OS Explorer 234 DISTANCE: 6 miles DIFFICULTY RATING: 4 out of 5
THIS MONTH’S TRAIL run takes you to the highest point of Rutland at 197m above sea level. With a total ascent of 234m over six miles this a challenging route, but a true trail run because when you leave Braunston there are no other villages.
Three miles south west of Oakham at Braunston Church (Grid Ref SK833067) is the starting point. But before you start make sure you find the stone carving or that ugly stone thing’ as one of the villages described it when I asked them where it was) at the base of the west tower. he Sheela na gig’ which has proved di cult to date could go bac to the 12th century. Like the current resident the past residents of Braunston must have found the carving ugly too because it was discovered face down being used as a step leading into the church around 1920.
fter admiring the Sheela na gig’ follow the footpath out of the church yard in a westerly direction. Where the footpath forks ta e the right path along the top of the field. Follow this path to the footbridge which crosses the River Gwash. After crossing the river bear south westerly and keep the stream on your left. At South Lodge Farm cross the track and keep heading in a south westerly direction to the corner of the field where you will cross the stream.
Now keep the stream to your right for one field. fter climbing over the first stile head diagonally across the field to the opposite corner. ross into the ne t field and hold that bearing until you reach the corner of the third field. ere there is a farm trac that runs parallel with the path. Follow the track to the hedge line and then bear west down the hill to where the footpath and the road to Launde Abbey meet (SK805057). ere you have a choice. ou can turn right onto the road and follow it to the T-junction or, if you want to stick to paths, turn right, head back up the hill heading north easterly and cross the farm track near the muck heap where you will see the stile. Keep on a north easterly bearing to the corner of the field where you will hit the Tilton to Braunston Road (SK8090069). Take a sharp left to join a path taking you in a westerly direction and bac to the first road you came across earlier (SK805059). Turn right onto the road and follow it to the T-junction.
At the T-Junction join the bridleway with the hedge on your left. After 100 metres the bridleway takes a subtle left and then past the top of Preston Lodge. After Preston Lodge make sure you stick to the bridleway; ignore the two other footpaths. When presented with two gates, take the metal one on the left and stay on the bridleway before heading down to the footbridge to cross the River Gwash for a second time.
From the river it is now uphill to the top. After crossing the Braunston to Knossington road head towards the north easterly corner of the field to eep on the bridleway. hen nearing the summit you will go through a metal gate and after approximately 100m there is a large tree (SK827084) to your left. This is your cue that you have reached the summit. Look along the left-hand side of the fence for about 150m and you will see the trig beacon marking the highest point in Rutland.
To return to Braunston head back down the bridleway for m then ta e the first footpath on your left. The footpath runs parallel to the hedgerow for three quarters of the field where it ta es a sharp right to head south and down the hill back into Braunston. In the village take a right onto the road and a left at the phone box to return to the church.
Essential Information
PARKING On street parking in Braunston near the church.
DISTANCE AND DIFFICULTY Six miles with some steady climbs.
HIGHLIGHTS Reaching the summit and knowing you are at the highest point in the county of Rutland.
https://osmaps.ordnancesurvey.co.uk/ route/8685949/Braunston-to-thehighest-point-in-Rutland
There’s lots going on at the local clubs this month, Jeremy Smithson-Beswick lls us in
YOUNG TEAMS FROM the rugby clubs of Oakham, Market Harborough and Uppingham’s Stoneygate seem to have had a blast at the Land Rover Premiership Rugby Cup in mid-June, as part of this nationwide festival of grassroots events that takes place every year for under 12 and under 11 sides. Oakham certainly appear to have done particularly well, the club reporting that Leicester Tiger’s Scott Clarke had been very complimentary about the lads and lasses ‘skills, attitude, sportsmanship and behaviour’ and their own proud coaching team saying ‘they embody the core values of rugby and should be very proud.’ Bravo to each and every one!
As for Tigers themselves, although there were disappointments towards the end of the season, taken in the round they have had a much better one than for some time. When we remind ourselves that they were indisputably the worst side in the remiership last campaign, a cup final and a chance of a top four finish going into the last month represents very encouraging progress under Steve Borthwick. So much so that he’s been nominated for head coach of the season and some are beginning to speak of him as a future England coach. Not just yet please! Given that their start was totally disrupted by the closure of the training ground due to a Covid outbreak, what Borthwick’s achieved is remarkable.
As the rugby season, such as it was at local level finishes, cric et ta es over and our sides have been busy. s this edition hits the stands, Burghley ar and Bourne will be playing in the final of the Stamford harity up, having defeated assington and eterborough’s the ity club respectively. bat carrying le shwin was the hero for Burghley in their semi final with a swashbuc ling century and also chipped in with a couple of wic ets. ust the lift the club needed after having reluctantly decided to cancel their celebrated ric et ee for the second successive year following the e tension of ovid restrictions. he horse trials have also been called off, by the way . shwin wasn’t the only cric eter to carry his bat this month, ristian urant emulating that feat for etton Sports with against the league leaders in ivision ast , Mahar Stars. aptain Mat Bird returned his best ever bowling figures in the same match with to ensure the visitors fell short of their re uired . ppingham had been going great guns in Leicestershire ivision until their home fi ture against Bar by. aving posted a respectable they saw Bar by’s Ben ollis n.o. and Steve lowers pile on the runs to see the visitors home with ust one over to spare. owever, having been unbeaten since, they currently sit third in the table behind ibworth’s second and Lutterworth. ne tier up in the remier, a ham occupy the same position, only ibworth’s firsts and othley ar above them. or a brief period in late May they’d headed the table in this their first full season at these di y heights and would have started une hoping to stay there but, alas, lost to both those rivals in the month. ver in the ambridgeshire League Stamford own are currently mid table in the remier having had a torrid time of it of late, only winning one from four since beating isbech on May nd. Across the town there will be disappointment for many football supporters as Blac stones ’s Mar Baines has resigned as first team manager. eading between the lines, it seems the frustration of two seasons disrupted by the pandemic coupled with the current uncertainty of which league they will play in this season they’ve been put into the astern ounties league but are appealing the decision has ta en its toll. Matthew obinson has stepped up to careta er manager for the time being.
Better news at Stamford aniels where ey players are safely returning to Borderville after the trials and tribulations of the last two years and some concern that they may have chosen to play elsewhere. Manager raham rury professed himself so chuffed’ to have ohn hallinor bac at the club for the coming season saying love his wor rate on the pitch and at training, it rubs off on the younger players, and he is ust a great lad to be around.’ lso returning is stri er ec ’ are, who rury ac nowledged had struggled with a
bac in ury for a couple of years but was highly talented.’ Both follow the earlier re signing of eepers an aystead and Ma everell and outfielders arry ince, Mi e rmstrong, onnor Bartle and oe Burgess. rury is mightily relieved after reports that many of them had been offered silly money’ to play elsewhere. lsewhere, congratulations are due to eeping nited whose yan llwood scored twice to help them beat Sawtry in the semi final of the eterborough Minor up. Lastly, we return to rugby as Stamford own have reached that time in the cycle when they need to refresh their sponsorship partners, something all clubs at this level rely heavily on. ith ids showing up for the minis every Sunday, a women’s team and the olts as well as the seniors that’s a lot of proud mums and dads, friends and relations who form the e tended family and ta e due note of who’s supporting the club. retty much everything from headline sponsor downwards is available from ne t season onwards so if you, or the company you wor for, could do with the raising of a local profile, benefit from match day hospitality, or get involved in some other way large or small, the contact is oss hain ross rossthain.co.u
D.G NORMAN
AGRICULTURAL ENGINEERS Horticultural and Agricultural Repairs Lawnmower and Chainsaw Repairs
TEL: 01536 770966 MOBILE: 07860 373465
Cottons Farm Buildings, Rockingham, Market Harborough LE16 8TF
