Aging is a natural process that affects every system in the body, but understanding what changes can help us develop effective strategies for maintaining health and longevity. In this post, we’ll explore the various elements that decrease and increase as we age, and how we can optimize our health to slow down the aging process.

What Decreases with Age

1. Metabolic Rate
   As we age, our metabolism naturally slows down. This can lead to weight gain and a decreased ability to burn calories efficiently. Staying active, focusing on strength training, and eating a balanced diet can help counteract this slowdown.

2. Zinc Levels
   Zinc is an essential mineral for immune function, wound healing, and cell division. Unfortunately, zinc levels tend to drop with age, which can affect immune health. Incorporating zinc-rich foods like nuts, seeds, and whole grains can help maintain adequate levels.

3. Vitamin D Production
   Our skin becomes less efficient at producing vitamin D from sunlight as we age. Vitamin D is crucial for bone health, immune function, and mood regulation. Spending time outdoors and considering vitamin D supplementation can support your health as production declines.

4. Thyroid Hormones
   Thyroid function can decrease with age, leading to lower levels of hormones like T3 and T4, which are essential for regulating metabolism. This can contribute to fatigue and weight gain. Regular check-ups and potentially taking thyroid-supportive supplements can help manage these changes.

5. Magnesium
   Magnesium plays a role in hundreds of bodily functions, including muscle and nerve function, blood sugar regulation, and bone health. Aging can reduce magnesium absorption, leading to deficiencies that affect overall health. Consuming magnesium-rich foods like leafy greens, legumes, and whole grains can help.

6. Sugar Preference
   Interestingly, our preference for sugary foods tends to decrease with age. This can be beneficial, as lower sugar intake is linked to better metabolic health and reduced risk of diseases like type 2 diabetes.

7. Muscle Strength
   Age-related muscle loss, or sarcopenia, is a common issue that affects mobility and strength. Regular strength training and a protein-rich diet are key strategies to combat muscle loss and maintain functional strength as you age.

8. Bone Density
   Bone density declines with age, particularly after menopause for women. This increases the risk of fractures and osteoporosis. Calcium and vitamin D intake, weight-bearing exercises, and a protein rich diet can help maintain bone health.

9. Pregnenolone
   Pregnenolone, a precursor hormone to others like estrogen, progesterone, and testosterone, declines with age. Lower levels can affect memory, mood, and overall vitality. Supporting adrenal health and considering hormone optimization therapies can be beneficial.

10. Progesterone
    For women, progesterone levels decrease significantly during perimenopause and menopause. This decline can affect mood, sleep, and bone health. Hormone replacement therapy (HRT) or natural hormone-balancing approaches may help mitigate these effects.

11. DHEA
    Dehydroepiandrosterone (DHEA) is another hormone that declines with age. DHEA supports immune function, mood, and energy levels. Some opt for DHEA supplementation, though it’s important to consult a healthcare provider before starting.

What Increases with Age

1. Prolactin
   Prolactin, a hormone associated with lactation, can increase with age in both men and women. Elevated prolactin levels are linked to reduced libido and energy levels, and may contribute to mood changes. Monitoring and managing prolactin levels is an important aspect of aging well.

2. Iron Levels
   Iron accumulation tends to increase with age, especially in postmenopausal women. Excessive iron levels can damage tissues and organs, potentially leading to conditions like liver disease and heart problems. Donating blood and monitoring ferritin levels are practical strategies for keeping iron in check.

3. Unsaturated Fats
   Our bodies may accumulate more unsaturated fats over time. While unsaturated fats are generally healthy in moderation, an imbalance can contribute to metabolic issues. Maintaining a healthy diet with a balance of different fats and limiting processed foods is crucial.

4. Environmental Toxins
   Unfortunately, as we age, we accumulate more environmental toxins in our bodies from sources like pollution, pesticides, and industrial chemicals. These toxins can disrupt hormone function and overall health. A focus on detoxification through a clean diet, regular exercise, and possibly saunas or supplements can help reduce the toxic load.

5. Estrogen
   In men, estrogen levels can increase with age due to the conversion of testosterone into estrogen, which may contribute to weight gain, decreased muscle mass, and mood changes. For women, estrogen levels decrease post-menopause but can fluctuate during perimenopause. Monitoring hormone levels and using hormone therapies or natural support can help balance this shift.

6. HPA Axis Dysfunction
   The hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress response, can become dysregulated with age, leading to higher levels of cortisol. Chronic stress and elevated cortisol levels can accelerate aging and increase the risk of various chronic diseases. Prioritizing stress management techniques like meditation, breathwork, yoga, and sufficient sleep is crucial.

The Anti-Aging Strategy

By understanding the biological changes that occur with age, you can develop a personalized anti-aging strategy. Focus on maintaining muscle strength, bone density, and metabolic health through regular exercise and a nutrient-dense diet. Keep a close eye on hormone levels and consider working with a healthcare provider to optimize them. Managing stress, detoxifying your body from environmental toxins, and ensuring proper nutrient intake, particularly for magnesium, vitamin D, and zinc, will support your longevity journey.

Aging is inevitable, but how we age is largely within our control. By staying proactive and informed, you can live not just longer, but healthier—adding years to your life and life to your years. As always, it’s essential to consult a healthcare professional when considering any supplementation or hormone therapies.

References:

1. Roberts, S.B. et al. (2018). The Contribution of Energy Balance Aging. Annual Review of Nutrition.
2. Speakman, J.R. (2013). Metabolism and the Causes of Aging. Cell Metabolism.
3. Prasad, A.S. (2009). Zinc: Role in Immunity, Oxidative Stress, and CCurrent Opinion in Clinical Nutrition and Metabolic Care*.
4. Bales, C.W. et al. (2014). The Aging Immune System: Impact of Zinc and Other Nutrients.

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This article was written by Thi Hien Nguyen. Thi Hien is passionate about health, longevity, and helping others live healthier, longer lives. She shares actionable insights through her blog series To💯Healthy. Follow her on social media for more tips on how to optimize your health journey @thi_hien_nguyen.