The key to a long and healthy life

Ageing comes with a conflicting range of feelings. Stability in life, thrilling freedom, confidence in the future, but sometimes also a mounting anxiety.

One aspect likely to occur is concern with the body and its functions. For women, getting older can also come with worries relating to a declining production of hormones, which in turn can lead to skin and other health problems.

“Hormones are responsible for the body’s metabolism, balanced hormone levels are the basics for staying in shape, having healthy skin and feeling confident in one’s body,” says Asst Prof Dr Pansak Sugkraroek, of Vitallife Wellness Center, Bumrungrad International Hospital.

“As part of the body’s endocrine system, hormones control the ageing process and energy level of the entire body. In fact, the endocrine system starts to become less productive by the age of about 25 but the symptoms don’t start to appear until about 40.”

Dr Nussra Taechanukulchai, the Chief Dermatologist at Vitallife Wellness Center, concurs that in her late 40s or early 50s, a woman’s ovaries produce fewer hormones, giving rise to health and skin problems.

There are five essential hormone categories: growth hormone, testosterone, oestrogen, insulin and thyroid, and cortisol.

Growth hormones stimulate growth, cell reproduction and cell regeneration. Testosterone energises and vitalises the body. Oestrogen plays a key role in sexual reproduction, and the integumentary and circulatory systems. Insulin and thyroid hormones control blood sugar levels and metabolism. Cortisol, the stress hormone produced by the adrenal glands, reduces inflammation and controls blood sugar levels. Lack of cortisol may result in morning fatigue, drowsiness in the afternoon and sugar cravings.

Asst Prof Dr Pansak explains: “If the body is in a good condition, it will produce more growth, oestrogen and testosterone hormones. But if the body gets tired, it will produce cortisol hormone instead, which will trigger sugar cravings.”

Hormone levels are something impossible to see with the eye. However, modern technology makes it easier to assess what’s going on inside the body, and with that information, a doctor can decide what needs to be done to restore and replenish the body.

“The trend in healthcare these days is to prevent disease and promote well-being,” Dr Pansak says. “When it comes to anti-ageing therapy, the two key principles are disease prevention and early diagnosis.”

It starts simple enough. Dr Pansak suggested people consume less sweet foods and drinks and exercise more to prevent the onset of age-related conditions.

“If possible, keep your eating in a day to a period of 12 hours and abstain from eating for the other 12 hours,” he says. “Also as you get older, eat smaller meals.”

There is no doubt that refined sugar is not beneficial to one’s health, or as Dr Pansak puts it: “Think of refined sugar as poison.”

Another recommendation for staying healthy is to have at least 10 minutes of light exercise after every meal, says Dr Pansak. Key advice for women in their bid to stay younger longer can be summarised as keeping a positive attitude and controlling nutrition and exercising, adds Dr Nussra.

“Skincare begins with eating right, exercising and getting sufficient rest and relaxation,” Dr Nussra says.

“We should eat a variety of healthy foods, including vegetables and fruits. We should also avoid foods high in sugars and fats. We should exercise at least 150 minutes a week or walk 5,000-10,000 steps a day.

Moreover, we should not get less than 7 hours of sleep every night. And it is better to go to bed at 10.30pm than midnight because the hormones that work against ageing are more effective between 10.30pm and midnight.

“Most importantly, be happy. Keep your mood stable and stay positive. Try not to stress too much.

“Remember, health comes from the inside.”

Dr Pansak underscores the importance of understanding how one’s body is doing, both internally and externally, that reveals what’s happening in our internal organs.

“Regarding ageing, a doctor can be like a friend who gives good advice. Once the doctor identifies your conditions and explains to you how to take proper care of your body, you start to become your own doctor with all-round benefits to your health and longevity.”

Think of refined sugar as poison