Mood swings, stomach cramps, and hot flashes. Yes, it’s that time of the month again. But, pardon me… these are symptoms reported by men, not women!

It all started as a joke when I noticed that my husband’s mood and temper change drastically at certain times for no specific reason, I used to ask him sarcastically “Are you PMSing my dear?!” Till I thought of researching and finding out if there was such a thing that proves that men PMS too! To begin with, this sounds like a contradiction of terms, because quite simply men do not menstruate, so how can they undergo pre-menstrual stress! However, it took me by surprise when I found that recent researchers discovered that many men suffer from a condition similar to PMS called Irritable Male Syndrome (IMS). Irritable Male Syndrome (IMS) is the psychological, physiological and chemical changes that occur in all men between the age of 40 to 55 years. This syndrome is also sometimes referred to as “male menopause”. It is also known as andropause or midlife crisis. A drop in the male hormone testosterone (a hormone responsible for sex drive, sperm production and muscle tone) causes this syndrome and it can manifest at any time, because unlike women who experience monthly hormone cycles, men on the other hand experience a daily hormone cycle. IMS has broken the myth that only women have mood swings and emotional turbulence.

IMS Symptoms

The IMS symptoms are very similar to PMS Symptoms. IMS can cause a number of mood swings ranging from happy to sad, lethargic to full of energy, sensitive to irritable. Changes in the male hormone cycle can also cause males to experience stomach cramps, a lack of arousal, backaches, headaches, sexual dysfunction and even hot flashes. The male version of PMS can cause men to feel antisocial and depressed and can leave them unable to concentrate. Ironically, these symptoms are said to be stronger than in women. Dr Aimee Aubeeluck of the University of Derby, who carried out a study, said: “We asked 50 men and 50 women many questions about symptoms normally associated with PMS and we found men actually scored higher than women in everything apart from water retention!” However, Dr. Aubeeluck, believes that the reason that men complained more than women may be because of their alleged lack of forbearance when it comes to illness, as well as, not understanding the effects of hormone imbalance and aging. She presented her findings to the British Psychological Society conference, assuring that there was some evidence to suggest that pain thresholds differ between men and women so it could just be a perception of pain. It could be that women experience more pain but don’t pay as much attention to it.

IMS Causes

The levels of the male hormone testosterone are seen to rise and fall each day; however normal rise and fall does not give rise to IMS symptoms; certain specific causes can be the reason behind experiencing IMS.

Jed Diamond, Ph.D., author of “The Irritable Male Syndrome: Understanding and Managing the 4 Key Causes of Aggression and Depression” addresses several causes of IMS, some of which are:

*Certain medications can interfere with the production of testosterone or its levels in the body.

*Certain illnesses can cause the fluctuations in hormone levels.

*Stress and/or lack of sleep could be other causes that may be responsible for hormone fluctuations.

*Having an unbalanced diet, a very poor diet, or crash dieting (consuming too few calories) could cause the hormones to become unbalanced.

*Consuming too much alcohol can have a deleterious effect on the hormones.

*A recent surgery could be the cause of IMS.

Avoiding IMS

Most men who experience IMS are usually in a state of denial. They tend to neglect the symptoms and are often found blundering with everything other than themselves. Such men who experience IMS should schedule an appointment with a doctor to determine if the symptoms are caused by hormonal imbalance or by a serious medical condition. If it is confirmed, the doctor will likely provide advice on several coping strategies that can be practiced, and in some cases, a hormonal replacement therapy. They might also suggest taking supplements such as calcium, magnesium and saw palmetto to help control the IMS symptoms.

Here are some tips on how to increase testosterone production naturally:

Exercise:

Physical inactivity is one of the reasons behind the decline in testosterone levels. Exercise works to boost testosterone levels but it is intense and hard workouts that are known to yield results. If you aim to increase your testosterone levels through exercise then a light exercise at home is not going to work. What you need to do is workout hard in the gym for 45-60 minutes 5-6 days a week. Moreover, it is compound exercise that is going to be the most effective. Such exercises increase stress on the muscles and are the best for increasing testosterone production. Some of these exercises include squats, bench press, chin-ups, etc.

Diet Changes:

In order to help balance hormone levels and avoid irritable male syndrome, men should try to eat a well-balanced diet. It should be abundant in proteins and moderate in fats. People tend to restrict fats, but you must understand that all anabolic steroid hormones like testosterone are produced in cholesterol. Hence, your diet should comprise of essential fatty acids like Omega 3. The best sources of Omega 3 fatty acids include oily fish such as salmon and sardines. Moreover, your diet should be restricted in carbohydrates. This is largely because foods that are rich in simple sugars lead to higher levels of insulin and cortisol in the bloodstream, which affects your testosterone production negatively. Men should try to breakdown their diet in the following manner to help balance their hormone cycle:

10 % saturated fat

25 % fat

35 % low glycemic carbohydrates (carbohydrates that are digested slowly and that do not cause insulin levels to spike)

40 % protein.

With this diet plan and approximately 45 to 60 minutes of exercise each day as mentioned earlier, most men can reduce the symptoms of IMS and stabilize their hormones.

Reduce Stress:

Stress is a major culprit and an underlying cause behind low testosterone levels. Stress increases the level of Cortisol, which stops all anabolic processes in the body, hence affecting testosterone production negatively. Therefore, it is important for men not to stress themselves and relax if they want to enhance their testosterone levels.

Adequate Sleep:

Sleep is nature’s way of balancing things. Sleep reduces stress levels and those who are sleep deprived often look tired and older than their years. Sleep deprivation not only affects testosterone production but also leads to lower HGH levels. Hence, men must make it a point to sleep for at least 7-8 hours a day to avoid IMS.

Avoid Alcohol and Smoking:

Alcohol is not just known to affect testosterone production negatively, but can also lead to erectile problems and so can smoking. Therefore, men must try to avoid alcohol as well as cigarettes for an enhanced testosterone level. The whole idea is that, a healthy body and lifestyle is going to pay better rewards in terms of health and longevity.Hence, Women… we are not alone, so start giving your men excuses at times when you feel they are just out of control and not themselves. YES…  Men PMS too!