It probably comes as no surprise that maintaining good health throughout every decade of your life will require a bit of work and dedication. You may be surprised, though, at just how simple Age Management and Hormone Optimization can be!
Are You At Risk for Hormone Decline?
Your hormones impact just about everything in your life – from your mood and energy levels, to your body composition and sexual wellbeing.
If you haven’t yet, take our free hormone decline risk assessment to score your hormone health, learn about how your hormones impact just about every area of your life, and learn what you can do about it.
1. Exercise can slow some of the muscle loss associated with aging.
People with sedentary lifestyles lose as much as 3 to 5 percent of their muscle mass every decade after the age of 30. Exercising slows this age-related muscle loss.
If you’re not exercising at all, try adding small amounts of exercise, such as bicycling to work, taking the stairs instead of the elevator, or taking walking breaks at work. Try yoga to reduce stress.
Add a high-intensity exercise to your routine. High-intensity exercises (like sprints or heavy weight lifting) burn more calories and trigger the release of muscle-building hormones, according to the American Council on Exercise (ACE). High-intensity workouts stimulate the production of human growth hormone (HGH), which is associated with bigger muscles and stronger bones. HGH also supports function of your immune system and promotes fat metabolism. Try “explosive exercises,” such as kettlebell swings and jump training, to improve muscle elasticity.
Also, vary your exercise routine to keep your muscles working differently and to keep your brain engaged. Mixing up your exercise routine or even learning new sports increases the number of new brain cells created in parts of the brain that are integral to memory and thinking.
2. Older adults do not need more sleep than younger adults
Most young people think that older adults sleep all the time – actually older people need slightly less sleep than do their younger counterparts. The National Sleep Foundation recommends that people aged 18 to 64 get seven to nine hours of sleep each night. Those aged 65 and older only need seven to eight hours. Much of the reason older people sleep more, especially during the day, is because they are tired due to hormonal decline, not because they inherently “need” more sleep.”
Sleep is critical in every decade of life. Getting enough sleep improves immunity so you get sick less often, stay at a healthy weight, and decrease your risk for serious health problems, such as heart disease and diabetes. Snoozing enough can also reduce stress, improve your mood, your ability to think clearly and helps you make better decisions.
Sleeping also boosts melatonin, also known as the “sleep hormone.” Made by the pineal gland in your brain, melatonin helps control your sleep/wake cycles so your body knows when it is time to sleep and when it is time to be alert. Melatonin is also one of the most powerful antioxidants known, so it can prevent cellular damage inflicted by free radicals. Levels of melatonin start declining when you are in your late teens; levels continue to drop throughout life. Many people find it helpful to take melatonin supplements to support healthy aging.
3. Reducing stress can decrease your risk for heart disease
Stress can occur at any age, and it can negatively affect healthy aging. The longer stress continues, the worse it is for your mind and your body. Stress can cause fatigue, irritability, and poor concentration, for example, and it can make existing health problems worse. Chronic stress can even cause disease, according to the American Psychological Association, including an increased risk of heart disease.
4. You need fewer calories as you get older
Your 40-year-old body will be quite a bit different from your 20-year-old body, of course, and your aging body has different requirements when it comes to your health needs through the years. You will not need as many calories when you are in your 40s and 50s as you did in early adulthood, for example. A moderately active woman needs to consume about 2,200 calories each day when she is in her early 20s, according to the Dietary Guidelines for Americans 2015 – 2020, but she only needs about 1,800 calories per day by the time she is in her 50s. Likewise, a teenage boy needs to pack away 2,800 calories daily while a guy in his late 40s only needs 2,200 calories.
5. Taking care of your heart today can give you a healthier brain tomorrow
Research shows that healthy aging of your brain relies on a healthy heart and blood vessels when you are younger. Now is a good time to straighten out your eating habits to improve your heart health. Avoid packaged foods, cookies, potato chips and other foods that raise “bad” LDL cholesterol levels. Increase your intake of fiber, whole grains, fruits, and vegetables. Eat walnuts, salmon, spinach, and other foods high in omega-3 fatty acids to increase your “good” HDL cholesterol, which ultimately lowers your LDL cholesterol levels.
Taking the correct supplements and hormone replacement therapy (HRT) will keep your brain in top shape. Hormones are CRITICAL for healthy brain function. For example, women who take estradiol after menopause have a 50% decreased incidence of Alzheimer’s disease!
Need Help With Your Hormones?
First, take our scientifically based hormone decline risk assessment – completely free (takes no more than 5 minutes). After completing it, you will find out your risk level for hormone decline and, most importantly, how to proceed with beating your symptoms.
Then, if you’re interested in learning more about our comprehensive Age Management & Hormone Optimization program, contact us through this form to schedule your free consultation, or call us at 323-874-9355.