With
a growing population of over 65-year-olds the world faces a major health and
economic problem. How do we keep people healthy and functioning well into
there later years? The life expectancy 100 years ago was 45-50 years, however
in the 21st century the life expectancy has grown to close to 80 years. A
problem exists in the fact that while we are living longer we are not necessarily
living longer in good health. Heart disease, cancer, diabetes, hip and knee
replacement, osteoporosis, and brain disorders such as Alzheimer’s and depression,
are ever more common amongst the elderly and are a symptom that our bodies
are not coping with our increased longevity. Many of these illnesses are thought
to be caused by the age-related decrease in the levels of a number of hormones
necessary for maintaining good physical health and functioning.
Anti-Ageing
Hormonal Decreases and their Effect on the Body.
HGH,
testosterone, and estrogen, are responsible for maintaining positive mood,
strong bones, skin rejuvenation, preventing muscle loss and accumulation
of fat. Consequently, the risk of heart disease and diabetes is greatly
lowered in individuals who maintain good levels of these hormones, either
through exercise or hormone replacement therapy (HRT).
Human
growth hormone (HGH), testosterone, estrogen levels all begin to decline
as we approach the age of 30. Those who receive injuries begin to notice
that the body just doesn’t heal itself like it did when we were 20 an
indestructible.
Male’s
testosterone levels in particular decreases by 1% per year after the age
of 20. This means that by the time a man reaches 60, his testosterone
levels have decreased by more than 40%. This loss in testosterone is accompanied
by the accumulation of fat around the mid section, muscle loss, weaker
bone structure, increased risk of heart disease, diabetes, depression,
and of course a decreased libido.
Although
testosterone is an important hormone in women as well, a bigger problem
to women is the sudden decrease in estrogen levels experienced during
and following menopause. If women do not find a means to increase estrogen
levels they will experience quickened ageing, characterised by depression,
osteoporosis, heart disease, loss of muscle, loss of skin elasticity,
atrophy of female genitalia.
Both
men and women suffer from osteoporosis as they enter their late 60’s.
Osteoporosis is the extreme brittleness of bone caused by a loss of bone
mineral density. Hip fractures from small falls are not uncommon in those
over 65. More severe cases of osteoporosis have been reported where sneezing
results in broken ribs. Although osteoporosis occurs in both males and
females, it appears to be much more common in females, particularly following
menopause.
Clearly
there are some serious consequences associated with the age-related decline
of sex hormones. If we are going to live longer then we need to ensure
our body remains healthy, strong and free from disability. There is limited
appeal in living longer if it involves a lot of suffering both on the
individual and their family (perhaps this is why the euthanasia debate
has arisen). So how can we address this problem? Quite simply, exercise
provides the means of keeping the body strong and healthy and hormone
levels balanced.
Exercise:
Use it or lose it.
Dr
Ravaglia and associates conducted a study looking at testosterone levels
in middle aged and elderly males who were regular moderate exercisers.
They found that male sex hormone levels were higher in the exercisers
than in a sedentary population. Overall health status was similarly associated
with the increase in hormones following exercise.
The
increases in testosterone levels following exerciser were also associated
with decreased fat accumulation and as a result decreased risk of developing
type2 diabetes and heart disease.
Recent
studies suggest that regular aerobic exercise (20 minutes 3 times a week)
reduces the ageing of our respiratory and circulatory in both males and
females systems by as much as 20 years.
The Journal of Bone and Mineral Research recently reported
a study examining bone mineral density in women who followed a regular exercise
program for 1 year. The twenty-nine pre-menopausal women ages 30 to 45 who
took part in the study had significantly increased their bone density and
decreased their chance of osteoporosis. However, the benefits were lost
after six months of "detraining." "The 12 months of
hard work were of little benefit if regular participation didn't continue,"
said study co-author Dr Kerri Winters.
Researchers
from the Universities of Calgary and Alberta, found that women who participated
in 30 minutes of brisk walking a day were at 30% less risk of developing
breast cancer.
Summary
The
benefits of exercise have been well understood for a long time, however its
contribution to maintaining healthy hormone levels has not. It now appears
that in many cases the benefits of exercise on physical health are obtained
directly through the increases in hormone levels that exercise brings about.
This idea is supported by research examining hormone replacement therapy (HRT),
where treatment with HGH, testosterone, and estrogen in women, has shown similar
effects on the body as was found following regular exercise. Exercise has
benefits beyond those obtained from HRT in that we experience elevated self-esteem
and greater social interaction and support while participating in exercise.
HRT can cost anywhere up to US$10,000 a year, which is beyond the reach of
many people, especially those in retirement. The recent research on HRT indicates
problems with hormone replacement in women following menopause, however, it
may still be an option for those over the age of 60 who are unlikely to experience
the negative side effects associated with HRT.