Hormones control many processes in the body. Yet, the levels of certain hormones decrease after the age of 50. The most common example is menopause in women, when the ovaries produce less progesterone and estrogen, and various physical changes occur.
The male menopause occurs typically during the late 40s and into the 50s. This may result in erectile dysfunction, lowered libido, and depression. There are certain consequences to a loss of testosterone, such as fat being redistributed to the stomach or breast area and losing muscle. Hypogonadism is an extreme form of the male menopause with little to no hormones being manufactured by the testes.
Certain people may see a sharp decline in hormones compared to others where it is more gradual. Additionally, the environment and lifestyle can play a role in fluctuating hormone levels. We will provide some hormonal health tips for the over 50s.
Eat More Healthy Fats
The difference between good and bad fats is well-known. Less recognition is given to the fact that good fats are necessary ingredients in the formation of hormones. Examples of good fats are nuts and seeds, avocado, olive oil, and salmon.
On the other hand, carbohydrates can cause imbalanced hormones, along with inflammation. The latter is also positively affected by good fats. Another advantage of eating healthy fat is that this will contribute to healthy weight loss and boost metabolism.
Eat Protein at Every Meal
The endocrine glands manufacture peptide hormones (also known as protein-derived hormones) from the amino acids provided by protein. Peptide hormones include no less than 36 separate hormones that the body needs to carry out essential processes. This emphasizes the extreme importance of consuming enough protein for your body’s needs, which go way beyond providing you with nutrition. For example, eating more lean protein helps with stress.
Take Supplements
While it is true that diet should provide for our overall energy needs, there are times when more is needed. For the older man in his 50s and up, supplements such as Testofuel or Testoprime can address male infertility, erectile dysfunction, and loss of interest in intimacy caused by a testosterone decline. As many modern couples are choosing to have children later in life, it is not unusual for a man in his late 40s to want to procreate. Additionally, there is nothing that stops couples from having intercourse throughout their lives and no need, therefore, to deal with a loss of libido, except where there are serious health issues. Hormone production is also boosted by probiotics, Vitamin D, and primrose oil.
Access Hormone Replacement Therapy
Hormone replacement therapy can resolve issues caused by a loss of hormones (e.g., hypogonadism, removal of thyroid, ovarian, or adrenal glands due to certain medical conditions). Something new on the scene is bioidentical hormones. Because these substitutes are natural, they mimic the body’s hormones and are thus readily accepted and utilized. Bioidentical hormones are not synthetic.
Women can benefit greatly from hormone replacement therapy once menopause begins. The symptoms of menopause vary greatly from one woman to the next, but they are all unpleasant. Symptoms of low estrogen include hot flashes, persistent UTIs, vaginal dryness, dry skin and hair, and mental problems like anxiety and depression. If menopause is kicking your butt big time, speak to your doctor and ask for an HRT trial to see if it helps.
Get Physical Exercise
The sensitivity of hormone receptors is increased by exercise in much the same way as physical activity gets blood to the muscles and regenerates them. Getting sufficient physical exercise is just one more step in a healthy approach to dealing with dwindling or inadequate hormones. When the receptors are more sensitive, they are better able to receive messages, take in nutrients, and respond to hormone signals. For example, in diabetes sufferers, insulin sensitivity is enhanced by exercise. For a person who suffers from insulin resistance, this means that sensitivity is low and cells may not have the necessary response to the insulin that the body needs, posing risks for heart disease, obesity, and diabetes.
Older men can benefit from regular cardiovascular exercise sessions, as exercise can help maintain testosterone levels, as well as help you manage your weight better. You don’t need to sign up for an Ironman but cycling and jogging are good cardio workouts. However, if you are significantly overweight, do talk to your doctor first.
Avoid Endocrine Disrupters
Endocrine disrupters mimic the body’s natural hormones, block hormone receptors, impact hormone synthesis, and interfere with the endocrine system. This creates havoc and can lead to hormone imbalances, which end up causing endocrine disorders like thyroid issues and metabolic problems. Sadly, as we age, we become more susceptible to endocrine disrupters, which is why older people are more likely to suffer from chronic health conditions like diabetes, cardiovascular disease, and cancer.
You can avoid unwanted exposure to endocrine disrupters by avoiding products that contain Bisphenol A (BPA). Don’t store food in plastic containers where possible – use glass or metal containers instead – and don’t microwave food in plastic either. Try to avoid using chemical pesticides in the garden and opt for cleaning products that use natural ingredients – many common household cleaners contain endocrine-disrupting chemicals.
Limit Alcohol Consumption
Alcohol can have a big impact on your body as you get older. While a few drinks won’t hurt you, drinking regularly can be harmful. In women, excessive alcohol consumption disrupts estrogen levels and can increase the likelihood of osteoporosis. In men, excessive alcohol can impact libido, mood, and disrupt testosterone production.
Drinking too much will affect your sleep, which in menopausal women is already disrupted. Poor sleep impacts hormone production and it’s a vicious cycle. Finally, excessive alcohol intake affects the liver, which plays an important role in hormone metabolism.
Everyone’s needs are different but if you follow these tips, you stand a better chance of ensuring hormone health and improving your overall wellbeing. That said, do consult a doctor if you have any health problems you believe are related to hormone deficiencies.
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