Alleged culprits: The role of hormones in aging

From sleep to sexuality, from skin quality to hair quality, from weight to height, from body temperature to mood… hormones play a fundamental role in every stage of our life cycle and, of course, in longevity.

Whether we like it or not, we are programmed to age. How we do so depends on many factors, and among them, hormones are a decisive element in our longevity. We are born with them, but in addition to genetics, their behavior is also determined by age, lifestyle, and environmental conditions. They constitute a kind of complex information network that controls (or disrupts, if something goes wrong in the system) the functioning of our bodies: they govern our emotions, are behind some diseases, regulate the immune system, affect the condition of our skin and hair, as well as our athletic performance and vitality. Ultimately, they are involved in how long and how well we live.

But let's start at the beginning. Do we know what hormones are? “They are substances produced by the endocrine glands that act as messengers to control and regulate a wide range of biological processes. Each hormone is produced in a specific gland and released into the bloodstream to reach specific cells throughout the body, where it acts as a key regulator,” explains Dr. Alicia Justel Enríquez , a specialist in endocrinology and nutrition at Beldon Medical. More than fifty hormones have been identified; some are familiar to us (serotonin, insulin, thyroid hormones, oxytocin, melatonin, estrogen, progesterone, etc.), but others are barely known. All of them, the expert affirms, are crucial for maintaining the body's balance and the proper function of organs and tissues.

With age, however, hormone production can decrease, which can affect various aspects of health and well-being. “For example, the decline in the production of sex hormones, such as testosterone in men and estrogen in women, can lead to a decrease in muscle mass, the onset of osteoporosis, and a lower libido, among other things,” explains Dr. Justel. Likewise, the decrease in anabolic hormones can cause a slowing of metabolism and weight gain with age, as well as the redistribution of body fat, with the consequent increase in cardiovascular risk, the incidence of diseases such as diabetes mellitus, and the onset of cognitive decline and memory disorders. These hormones are also implicated in sagging or dry skin, the appearance of acne, hair density and loss, and can trigger a cascade of processes capable of disrupting our emotional well-being (irritability, mood swings, or depression).

One of the age-related hormonal changes that most affects women occurs during menopause . During this stage (which marks the end of menstruation and fertility), estrogen and other female hormone levels decrease significantly, which can cause a range of physical and psychological symptoms and changes. These changes don't affect everyone equally and are linked to an increased risk of chronic diseases such as osteoporosis and cardiovascular conditions. The fact that it's a natural process doesn't mean that when the time comes, we should throw in the towel and resign ourselves to whatever comes our way. As Alicia Justel explains, a comprehensive medical evaluation allows for the consideration of possible treatments and medical options that can manage symptoms and improve quality of life during this phase.

Men are not exempt from age-related hormonal imbalances either. In their case, the process, called andropause, results in a decrease in testosterone levels. However, Dr. Justel explains that it is generally a slower and less noticeable period; but this does not make it any less important or clinically relevant. And as with women, andropause can manifest as fatigue, decreased libido, loss of muscle mass, increased body fat, sleep disturbances, irritability, and depressive symptoms. And also in men, medical evaluation is important to avoid confusing this process with other hormonal disorders also linked to aging.

Can we improve our longevity through a hormonal approach?

Undoubtedly. Numerous external factors disrupt our hormonal balance, negatively impacting our physical and mental well-being. Changing our habits can help us, more than we realize, to extend our lifespan and add (good) life to our years.

“There are several ways you can improve your hormones to enhance your longevity,” confirms Dr. Justel. First, the endocrinologist points to the importance of lifestyle in hormone levels, which translates into following a balanced diet rich in fruits, vegetables, lean protein, and healthy fats, exercising regularly, and maintaining a healthy weight. Conversely, the consumption of toxic substances—tobacco, alcohol, and drugs—is a factor that disrupts the mechanisms that regulate our hormones.

Likewise, getting enough sleep is essential, especially for growth hormone production and regulating cortisol levels. “We should aim for at least 7-8 hours of sleep each night.” However, despite its significant impact on hormonal behavior, sleep is one of the most neglected aspects of our lives. Everyone has a bad night now and then, but many bad nights are problematic for our hormonal balance. The same is true of stress, something we've become accustomed to, but which triggers cortisol production with disastrous health consequences. “Chronic stress can negatively affect hormone levels and increase inflammation in the body.”

Ultimately, adjusting our habits paves the way for healthy aging, and seeking support from specialists and treatments that help us care for ourselves inside and out is key to living longer and better. That's what well-aging is all about: embracing the process with a proactive attitude to look and feel our best.