Hormones are biochemical messengers from glands that regulate physiological processes, thus influencing metabolism, growth, immune responses, mood and reproduction.
They travel in the bloodstream to target organs, binding to receptors to initiate biological activities. Ageing leads to a decline in physiological functions and alters hormone production, with key hormones like growth hormone, oestrogen, testosterone and progesterone decreasing.
This decline is linked to age-related conditions such as reduced muscle mass, increased fat, lower bone density and cognitive changes. Studying hormones is essential for developing anti-ageing strategies.
Understanding their interactions with ageing can help identify interventions to maintain hormonal balance and promote longevity, including hormone replacement therapies and lifestyle changes. This research aims to enhance life quality and extend healthy lifespan.
This column will explore the contributions of specific hormones – i.e. the growth hormone, sex hormones and thyroid hormones – to the ageing process and their potential implications for enhancing longevity.
Growth hormone
The growth hormone (GH) is produced by the pituitary gland and is essential for growth, cell repair and metabolism. Throughout our youth, GH levels are relatively high, facilitating growth and development.
However, these levels decline with age, contributing to several age-related physiological changes, such as decreased muscle mass, increased body fat and reduced bone density. Research suggests that maintaining optimal levels of GH may mitigate some effects of ageing.
Studies have shown that GH therapy can improve muscle mass and strength, enhance exercise capacity, and even positively impact body composition in older adults. However, the long-term effects and safety of GH supplementation are still under scrutiny, necessitating a cautious approach.
Moreover, the interplay between GH and other hormones, including insulin and cortisol, is crucial for metabolic health. Disruptions in this delicate balance can lead to metabolic syndrome, which is associated with an increased risk of cardiovascular (heart) disease and diabetes, further influencing longevity.
Sex hormones
Sex hormones, including oestrogen and testosterone, are integral to various bodily functions and have profound effects on ageing. In women, oestrogen levels decline significantly during menopause, leading to symptoms such as hot flashes, mood swings, and an increased risk of osteoporosis and cardiovascular disease.
Similarly, testosterone levels gradually decrease in men with age, which can result in reduced libido, fatigue and loss of muscle mass. The role of hormone replacement therapy (HRT) has been a topic of much debate.
In women, HRT may alleviate menopausal symptoms and has been associated with potential benefits for bone density and heart health. In men, testosterone replacement therapy may improve mood, energy levels and muscle strength.
However, both therapies carry risks and should be considered on an individual basis, under medical supervision. Research also indicates that maintaining a balance of these sex hormones can have significant implications for longevity.
For example, studies have shown that higher levels of oestrogen in women and testosterone in men may correlate with lower mortality (death) rates, suggesting that hormonal health is a vital component of healthy ageing.
Thyroid hormones
Thyroid hormones, primarily thyroxine (T4) and triiodothyronine (T3), are critical for regulating metabolism, energy production and overall metabolic rate. As we age, thyroid function can decline, leading to conditions such as hypothyroidism, which is characterised by fatigue, weight gain and depression caused by low thyroid hormone levels.
These conditions can significantly impact quality of life and longevity. Conversely, excessive levels of thyroid hormones, as seen in hyperthyroidism, can lead to serious health issues, including cardiovascular problems and bone loss. Therefore, maintaining optimal thyroid hormone levels is essential for promoting longevity.
Research suggests that optimising thyroid function may enhance metabolic health and reduce the risk of age-related diseases. Balanced thyroid hormones can improve energy levels, support cognitive function and promote a healthier body composition, all of which are crucial for maintaining vitality as we age.
Supporting hormonal balance
The intricate interplay between hormones and longevity underscores the importance of adopting lifestyle changes that promote hormonal balance. By making mindful choices in diet, exercise and stress management, individuals can enhance their hormonal health and potentially extend their lifespan. Below are key areas to focus on for supporting hormonal balance and longevity.
> Diet and nutrition
Nutrition is crucial for hormonal balance. A diet rich in whole foods like fruits, vegetables, whole grains, healthy fats and lean proteins, supplies essential nutrients for hormone production. Key nutrients like omega-3 fatty acids, antioxidants, vitamins and minerals enhance hormonal health.
Healthy fats from avocados, nuts and olive oil aid hormone synthesis, while excessive sugar and refined carbs can cause insulin resistance. Foods that stabilise blood sugar, such as legumes and fibre-rich vegetables, help regulate insulin levels and reduce age-related health risks.
Studies indicate that dietary patterns like the Mediterranean diet may enhance longevity by promoting hormonal health through whole foods, lean proteins and healthy fats, while minimising processed foods.
> Exercise
Regular physical activity is crucial for hormonal balance and longevity. Exercise positively influences hormone levels, including growth hormone, testosterone and endorphins, which are essential for health.
Cardiovascular exercise (e.g. running, swimming and cycling) improves heart health, and regulates insulin and cortisol. Resistance training increases muscle mass and metabolism, countering age-related hormonal decline.
Yoga and Pilates reduce stress and enhance hormonal balance by promoting mindfulness, leading to lower cortisol levels. Engaging in these activities supports overall health and well-being.
> Stress management
Chronic stress disrupts hormonal health, accelerating ageing. Effective stress management is vital for hormonal balance. Practices like meditation and deep breathing reduce cortisol and improve emotional well-being. Hobbies such as nature walks, reading or art promote stress relief and benefit hormonal health.
Strong relationships help mitigate stress and enhance hormonal stability. A holistic approach involving a balanced diet, regular exercise and stress management fosters hormonal balance and longevity, improving overall quality of life as we age.
By Datuk Dr Nor Ashikin Mokhtar
Published in Star Newspaper, 02 Jun 2025
