testosterone
|men's health
∙3 minute read
Supporting longevity: keeping your hormones balanced as you age
Ageing is a fact of life - but how you age is down to you. The secret? Hormonal balance. Hormones are the conductor of your body’s orchestra, influencing energy, metabolism, mood, and physical strength. When balanced, they keep us sharp and resilient. But as we get older, these hormone levels start to dip, making ageing feel like an uphill battle.1
So how can balanced hormones support healthy ageing? Let’s take a look.
The role of hormones in ageing
Hormones are the body’s natural messengers, controlling systems that manage growth, energy, and even how we store fat. For men, testosterone is one of the most crucial hormones, impacting physical strength, erectile function, and energy levels.
However, testosterone levels gradually decline as men age, contributing to symptoms like fatigue, reduced muscle mass, and changes in mood. Studies show that declining testosterone levels are linked with increased risks of cardiovascular disease, type 2 diabetes, and obesity in older men.1
This decrease in testosterone affects not only physical health but mental health too, with low testosterone associated with depressive symptoms and cognitive decline. Maintaining hormonal balance, therefore, plays a crucial role in supporting both physical and mental resilience essential for healthy ageing.1
Common hormonal shifts for men as they age
While women experience menopause, men undergo a gradual decline in testosterone, often referred to as andropause. This decline can start around age 40, with testosterone levels typically decreasing by about 1-2% per year.2 While this may seem minor, the cumulative effect can be significant by the time men reach their 50s or 60s, with symptoms such as low energy, reduced libido, and muscle weakness becoming more apparent.
Lower testosterone also affects the body’s ability to maintain lean muscle and bone density. This is why men may notice an increase in body fat and loss of muscle as they age.3 Muscle loss and bone density reduction can also increase the risk of injuries, further impacting quality of life.
Benefits of balanced hormones for healthy ageing
Balanced testosterone levels are crucial for many aspects of male health. Research shows that maintaining healthy testosterone levels can improve cardiovascular health, support metabolic function, and reduce the risk of obesity.4
It can also play a role in supporting cognitive health, including protecting against memory decline, as shown in studies examining the impact of hormonal health on cognitive function in ageing populations.5
Additionally, testosterone affects mood and energy, both of which are essential for long-term quality of life. Men with balanced testosterone levels report better mental wellbeing, with reduced symptoms of depression and anxiety.6 Maintaining these hormone levels could be a powerful tool for supporting healthy ageing and extending quality years of life.
Practical ways to maintain hormonal balance
Achieving balanced hormones doesn’t require extreme measures. Simple lifestyle changes can support hormonal health and slow some of the effects of ageing.
Prioritise good sleep
Quality sleep is crucial for hormone production - sleep deprivation has been shown to disrupt testosterone levels.7 Aim for seven to nine hours per night to support balanced hormones.
Stay active
Regular exercise has been shown to boost testosterone levels compared to a sedentary lifestyle. For example, a 6-week high-intensity interval training (HIIT) program significantly increased testosterone levels in previously inactive older men.8
Eat a balanced diet
A diet enriched with omega-3 fatty acids, antioxidants, and essential nutrients like zinc and vitamin D can support male hormonal health, including improved testosterone levels, by reducing oxidative stress and inflammation, as highlighted in recent studies on male fertility.9
Manage stress
Chronic stress impairs key proteins necessary for testosterone production.10 Managing stress through activities like meditation, yoga, or even spending time outdoors can help keep cortisol in check, supporting a better hormonal balance.
Learning from Blue Zones: lifestyle habits for longevity
Certain regions around the world, known as “Blue Zones,” are renowned for their high concentration of 100-year olds. Beyond diet and exercise, these communities thrive on strong social connections and a positive outlook on life.
Close-knit communities not only reduce stress but also enhance immune function, with studies showing that individuals with strong social bonds have a 50% higher likelihood of survival compared to those with weaker connections.11
Additionally, maintaining a sense of purpose and optimism contributes to resilience and overall health, with research indicating that the most optimistic individuals have a 16% lower risk of dying from any cause.12
When to seek medical advice
If you’re experiencing persistent symptoms like extreme fatigue, low libido, or mood changes as you age, it might be time to consult a healthcare provider. A blood test can determine testosterone levels, helping to confirm whether low testosterone might be affecting your health.
Steps you can take to support hormonal health:
Incorporate nutrient-dense foods: Include lean proteins, whole grains, fruits, and vegetables in your diet to improve insulin sensitivity and support overall hormonal health.
Engage in regular physical activity: Focus on strength training exercises to boost testosterone levels and help maintain a healthy weight.
Manage stress effectively: Practice mindfulness, use relaxation techniques, and ensure you get adequate sleep to regulate cortisol and other stress-related hormones.
The numan take
Recognising the signs of hormonal imbalance and taking steps to address it can significantly improve quality of life. For men, understanding that hormones are a vital part of their overall health is the first step.
References
1.) Shahid, M. A., Ashraf, M. A., & Sharma, S. (2023). Physiology, thyroid hormone. StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK500006/
2.) Thau, L., Gandhi, J., & Sharma, S. (2023). Physiology, cortisol. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK538239/
3.) Bamalan, O. A., Moore, M. J., & Al Khalili, Y. (2023). Physiology, serotonin. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK545168/
4.) Määttänen, I., Gluschkoff, K., Komulainen, K., Airaksinen, J., Savelieva, K., García-Velázquez, R., & Jokela, M. (2021). Testosterone and specific symptoms of depression: Evidence from NHANES 2011-2016. Comprehensive psychoneuroendocrinology, 6, 100044. https://doi.org/10.1016/j.cpnec.2021.100044
5.) Freeman, A. M., Acevedo, L. A., & Pennings, N. (2023). Insulin resistance. StatPearls. https://www.ncbi.nlm.nih.gov/books/NBK507839/
6.) Mouser, J. G., Loprinzi, P. D., & Loenneke, J. P. (2016). The association between physiologic testosterone levels, lean mass, and fat mass in a nationally representative sample of men in the United States. Steroids, 115, 62-66. https://doi.org/10.1016/j.steroids.2016.08.009
7.) Rajfer J. (2000). Relationship between testosterone and erectile dysfunction. Reviews in urology, 2(2), 122–128.
8.) Elsayed, A. S. I., Azab, A. E., & Yahya, R. A. M. (2022). The role of oxytocin, prolactin, and estrogen in male sexual functions. Journal of Clinical Research and Reports, 10(3). https://doi.org/10.31579/2690-1919/228]
9.) Mazza, E., Troiano, E., Ferro, Y., Lisso, F., Tosi, M., Turco, E., Pujia, R., & Montalcini, T. (2024). Obesity, dietary patterns, and hormonal balance modulation: Gender-specific impacts. Nutrients, 16(11), 1629. https://doi.org/10.3390/nu16111629
10.) Kumagai, H., Zempo-Miyaki, A., Yoshikawa, T., Tsujimoto, T., Tanaka, K., & Maeda, S. (2016). Increased physical activity has a greater effect than reduced energy intake on lifestyle modification-induced increases in testosterone. Journal of clinical biochemistry and nutrition, 58(1), 84–89. https://doi.org/10.3164/jcbn.15-48
11.) Institute of Medicine (US) Committee on Physical Activity and Physical Education in the School Environment. (2013). Educating the student body: Taking physical activity and physical education to school. National Academies Press. https://doi.org/10.17226/18314
12.) Leproult, R., & Van Cauter, E. (2010). Role of sleep and sleep loss in hormonal release and metabolism. Endocrine development, 17, 11–21. https://doi.org/10.1159/000262524
