What's actually happening to your hormones in your 40s

What some men notice in their 40s

Many men in their 40s say something feels as though it has shifted. Energy is not quite what it was, sleep feels lighter, weight sits more stubbornly around the middle, or motivation is harder to find. The usual explanations are stress, age and work, and often those are a real part of the picture. Sometimes, though, it is worth looking a little further, and your GP is the right person to help with that.

Many men describe these changes as building up slowly rather than arriving all at once, which is part of why they are easy to dismiss. Some only realise how much has changed when they look back over a few years. You may come across terms such as andropause or the male menopause online. Your GP can explain whether any of these apply to you, and what, if anything, is worth checking.

Your 40s can also be a demanding decade, with more responsibility at work, children at home and sometimes ageing parents to look after too. It is worth being honest with yourself about stress, sleep and alcohol, and mentioning all of them when you speak to a professional.

Changes worth taking seriously

None of the following is a diagnosis. They are things men in their 40s commonly mention, and worth noting down if they last or start to affect daily life.

Persistent tiredness

Not the tiredness that lifts after a good night's sleep, but a sense of low energy and drive that does not seem to shift regardless of rest. If it lasts for several weeks, it is worth seeing your GP, who can talk through possible causes and whether any tests are appropriate.

Changes in body shape

Some men find weight gathering around the middle despite no obvious change in diet or exercise, and muscle feeling harder to build and easier to lose. It is a reasonable thing to raise with your GP, who may also want to check things such as your weight and blood pressure as part of a general health check.

Reduced libido

A change in sex drive is something many men notice and few talk about. It is easy to put it down to stress, tiredness or a relationship that has settled into a routine, and sometimes that is exactly what it is. If a change lasts, it is worth raising with your GP rather than assuming it is something you simply have to accept. Erection problems are worth raising too, and your GP may also want to check your heart health.

Mood and motivation

Some men describe feeling more irritable, flat or unmotivated than usual, or a joyless quality to daily life that is hard to explain. Whatever lies behind it, it deserves attention. Talk to your GP if it lasts for more than a couple of weeks, and seek help promptly from your GP or the NHS if you ever feel hopeless or have thoughts of harming yourself.

Sleep changes

Many men in their 40s say they sleep more lightly, wake more often in the night or do not feel refreshed in the morning. Loud snoring, pauses in breathing that a partner notices, or feeling very sleepy during the day are worth mentioning to your GP specifically.

Asking about blood tests

If several of these changes sound familiar, your GP can talk through whether blood tests are appropriate, which ones to consider and what your results mean for you. Results are best read alongside your symptoms and history, so it is worth asking your GP to explain anything you are unsure about rather than trying to interpret numbers on your own.

Before your appointment, note down what you have noticed, when it started, how often it happens, what seems to make it better or worse, and everything you take, including prescribed medicines, vitamins, supplements and herbal products. Bringing a short written list makes it easier to cover everything in the time available.

Everyday habits worth trying

None of the following is a treatment, and none of it replaces advice from your GP. These are simply everyday habits many people find worth making room for in a busy decade.

Movement and strength work

Regular movement is worth building into your week, including some strength work a couple of times a week using your own bodyweight, bands or weights, alongside walking, cycling, swimming or whatever you enjoy. Start gently if you are new to it or returning after a break, build up gradually, and check with your GP first if you have a health condition or any concerns.

A regular sleep routine

Going to bed and getting up at roughly the same time each day, keeping the bedroom cool and dark, winding down without screens for a while before bed, and avoiding alcohol and heavy meals late in the evening are all worth trying.

Keeping alcohol modest

It is worth taking an honest look at how much you drink, including regular drinks at home in the evening. Keeping alcohol modest and having several alcohol-free days each week are worth trying. If you find it hard to cut down, your GP or pharmacist can tell you what help is available.

Food, rest and time with others

Regular meals with plenty of vegetables and protein, proper time to rest, and time with friends and family are easy to let slip in your 40s, and all worth making room for. If stress feels hard to manage, your GP can talk through what help is available.

If you are thinking about supplements

Read the label carefully. Look at the amount in each daily serving and the percentage of the reference intake it provides, and check whether more than one product you take contains the same ingredient, so you are not doubling up without realising. Tell your pharmacist or GP everything you take, including vitamins, minerals and herbal products, particularly if you also take a prescribed medicine. In Great Britain, companies may only describe what a nutrient does using wording from the official register of authorised health claims, so be wary of any product that promises more than that. Supplements are not a replacement for a varied diet.

Talking to your GP about treatment

If you are wondering about treatment, including testosterone treatment, your GP is the person to speak to. They can talk through whether any treatment is appropriate for you, the options available, and their benefits and risks in your particular circumstances, and can refer you to a specialist if needed. Only take hormone treatments that have been prescribed for you.

When to see a specialist

Your GP is usually the first step, and can refer you to a specialist such as an endocrinologist or urologist if that seems appropriate. It is worth booking an appointment:

• If several of the changes above sound familiar and you would like to talk about tests
• If you have had a blood test and are unsure what the results mean for you
• If you have erection problems, which are worth raising with your GP, who may also want to check your heart health
• If tiredness, low mood or loss of motivation are getting in the way of daily life
• If you would like to discuss whether a referral to a specialist is right for you