Hormones regulate many bodily functions, including sleep, digestion, metabolism, stress management, and energy levels. As people age, the levels of some hormones naturally change, such as leptin (which increases feelings of fullness) and ghrelin (which increases feelings of hunger), indirectly affecting physiology, emotions, and body weight.

Testosterone levels in men typically peak in their late teens to early 20s, while estrogen levels in women reach their highest around age 20. Melatonin, known as the sleep hormone, peaks in girls and boys aged 2-5 and gradually declines with age, impacting sleep quality. Individual hormone levels can vary, depending on health, lifestyle, and environment.

By age 30, men begin to experience a decline in testosterone levels, dropping by about 1-3% annually between ages 35-40. This can cause mild symptoms such as reduced muscle mass, increased body fat, and decreased libido, though these are often not pronounced. In women, estrogen and progesterone also gradually decrease from age 30, but noticeable changes, especially those affecting the menstrual cycle, typically appear closer to perimenopause and menopause.

From their mid to late 40s, women enter perimenopause, a period marked by fluctuating estrogen and progesterone levels. These hormonal shifts can lead to irregular periods, hot flashes, weight changes, mood swings, and sleep disturbances. During this same period, melatonin levels continue to decrease in both men and women, raising the risk of insomnia. Men also experience a continued, though usually mild, decline in testosterone.

By age 50 and post-menopause, women's estrogen levels drop by approximately 50% and continue to decrease sharply. This decline leads to reduced muscle mass and strength, hot flashes, mood changes, fatigue, and weight fluctuations. Estrogen also has anti-inflammatory and bone-protective effects, so lower levels increase the risk of joint pain, osteoporosis, and mild inflammation. These conditions contribute to a higher risk of atherosclerosis, metabolic syndrome, and type 2 diabetes. The extent of these effects can vary individually.

In men, andropause begins around age 60, as testosterone levels decline more rapidly. This results in decreased muscle mass and strength, reduced bone density, and increased abdominal fat. These changes are often accompanied by balance issues, a higher risk of falls, and an increased susceptibility to chronic conditions such as sleep apnea, depression, obesity, and diabetes.

The aging process also impacts cortisol, the stress hormone. Cortisol levels may slightly increase or fluctuate unstably, leading to an increase in pro-inflammatory cytokines and a higher risk of chronic diseases. The extent of these effects can vary individually.

Anh Chi (Eating Well)