As we age, the hormones our body makes fluctuate, some increase (like cortisol and insulin), while other decrease (sex hormones, growth hormones), and over time that often results in a decline in energy, function, and vitality. But this is not inevitable; we can keep our hormones in harmony to age well!
Hormone imbalance leads to advanced or accelerated aging. Inflammation wreaks havoc on our hormones. The primary causes of hormone imbalance are an inflammatory diet; lack of exercise; poor sleep habits; and a lack of stress coping mechanisms.
Diet and exercise, particularly strength training, is very important for how we age. Insulin is the most influential hormone on aging. To counteract increasing insulin, we need to limit our starch and sugars and exercise more. Cortisol, our stress hormone, is also a master hormone. Having too much or too little cortisol can cause many problems and affects our circadian cycle. Exercise also decreases stress hormones.
Sarcopenia is the gradual process of muscle loss as we age or brought on from immobility. We need to keep a good amount of good lean muscle mass as we age. As we age, need MORE protein to build muscle mass. All protein is not equal; animal protein is more complete because it includes all nine (9) essential amino acids. You can also combine plant foods to complete an incomplete protein.
As we age, we ALL NEED:
Protein, Healthy Fat, Fiber at EVERY meal;
Daily Exercise;
Stress Management.
Nutrients to Balance Hormones:
Calcium we can get from foods, primarily dairy but also sardines, salmon, greens, broccoli, and almonds. We can supplement with calcium citrate to come up with the 1200 mg/day.
We need to make sure calcium goes to the right place: bones not arteries where it leads to hardening. We want hard bones but soft arteries. Some nutrients (Vitamin K2) help to ensure calcium goes to the right place.
Vitamin D is needed for absorption of calcium, helps build bone, and reduces inflammation. We should aim for Vit D 25-hydroxy levels in the 50-70 range. We may need to supplement with 500-2000 IUs /day. Vitamin D helps with calcium absorption.
Vitamin K is fat soluble and comes in two versions, K1, found in leafy greens, and K2, found in animal products and fermented foods.
K2 helps calcium go to bones, not arteries. Fortunately, much of our consumed K1 gets converted in the body to K2 and our body also makes K2 in the gut.
Collagen also important for bone density and helps improve skin, hair, and nails.
Vitamin C is important for good collagen production and is found in veggies and fruits.
Vitamin B5 and Ginseng both support the stress response of the adrenals.
Vitamin D, Selenium (found in fish, grains, eggs, and garlic), and Iodine help the thyroid stay in balance.
Aging Men: Often see increased belly fat, lost muscle, low testosterone, and increased insulin. For men, it is also important to balance hormones and maintain good lean muscle mass through strength training and exercise. Body fat actually converts other hormones into estrogen. When testosterone increases, lean muscles mass increases.
To reverse the trend of high belly fat and low testosterone, aging men need:
Strength Training;
Good Fats;
A Clean Diet;
To Limit Starch and Sugar.
Aging Women: Menopause happens between ages 45 and 55, with the average age about 50/51. Perimenopause (can last between 5-15 years before entering menopause. Hormones are most erratic in perimenopause, and women experience a lot of symptoms, such as sleep issues, hot flashes, anxiety, stress, and irritability, to name a few.
To balance & support our adrenal (stress) glands in mid-life, women need:
Quality Sleep;
Sufficient B Vitamins;
Meditation (15 mins/day);
Stress Management.
Content provided for educational and informational purposes only. It is derived from Dr. Mark Hyman's Longevity docuseries. It is not to be considered medical advice.
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