Defy Aging Naturally: HRT & Holistic Treatments For A Longer Healthspan

With Age, A Natural Decline

A s individuals age, the body undergoes a gradual decline in various physiological functions. Hormonal imbalances, reduced lean muscle mass, decreased bone density, and diminished cognitive function are common manifestations of aging. Over time, aging will cause skin thinning, sagging, and wrinkling. A myriad of factors can alter the aging process. Smoking, for example, produces cell-damaging free radicals that cause premature aging and wrinkles. Sun exposure and damage can cause the skin to lose elastin, a protein that helps the skin and other structures like blood vessels stretch and recoil. Eating processed foods can also accelerate aging.

Understanding spans

Healthspan is a term used to differentiate lifespan from disease-free living. In other words, healthspan is the period of life in which a person is healthy and free of disease and illness. The average lifespan in the US is 79.3 years, while healthspan is closer to about 63.1 years. Can a holistic approach to health extend healthspan further?

A comprehensive, holistic strategy

For thousands of years, cultures have enlisted lifestyle changes and self-care to balance the impact of aging naturally. Rather than address anti-aging strategies with creams, serums, injections, and surgeries, a holistic approach looks to treat the whole person in mind, body, and spirit. This addresses factors that cause aging, like free radicals, stress, lack of exercise and proper sleep, and managing social connections.

Fueling longevity with nutrition

Eating a diet full of fruits, vegetables, lean protein, whole grains, and healthy fats provides the foundation for optimal health. Nutrient-dense foods high in antioxidants, such as blueberries, strawberries, kale, spinach, beans, artichokes, dark chocolate, spices, and herbs, can scavenge and eliminate damage-causing free radicals. Drinks made of green tea, matcha, pomegranate, and kombucha offer similar properties.

Exercising is the fountain of youth

Regular weekly physical activity is essential for maintaining muscle mass, bone density, and cardiovascular health. Current guidelines recommend 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. Resistance training with weights or bands is encouraged at least 2 days per week.

Sleep matters

Over 30% of American adults report sleeping less than 7 hours nightly. Poor sleep health is linked to obesity, type 2 diabetes, high blood pressure (BP), heart disease, stroke, and mental health issues. Many factors disrupt the circadian rhythm, the internal regulator of sleep. Snacking before bed with chocolate, sugar, or caffeine can be very disruptive. Napping for too long during the day can alter the body’s sleep schedule, while using a smartphone or tablet with blue light can mimic sunlight, tricking the body to stay awake. The solution is to keep naps short, ideally 10-20 minutes, and ditch technology before bed.

Can HRT help?

Hormone replacement therapy (HRT) is a medical treatment used to reduce symptoms of hormonal imbalances or deficiencies in men and women. Hormonal imbalances cause a variety of symptoms, including decreased energy, insomnia, menstrual irregularities, hair loss and skin problems, low libido, night sweats, weight gain, and mood instability. Balancing hormones like estrogen, progesterone, and testosterone can reduce symptoms of menopause and low testosterone levels, improving heart health, bone health, muscle mass, and so many more. Hormones come in various forms and are safe and effective when prescribed and monitored by a medical professional. Additionally, HRT can improve signs of aging like skin elasticity, joint pain and stiffness, body composition, insomnia, mental clarity, and brain fog.

The full, holistic picture

Aging is a natural process that cannot be stopped, but science affords an opportunity to regulate specific physiologic mechanisms. By holistically influencing certain factors like sleep, nutrition, exercise, and lifestyle modifications, individuals can effectively increase healthspan. HRT can furnish added benefits and accelerate goals by balancing hormones and turning back the clock. Talk to a healthcare provider with experience in holistic medicine and HRT to incorporate anti-aging practices today.