Photo by Jeremy Bishop on Unsplash
I hope this finds you well and enjoying the last days of summer.
I turned 40 last month, and crossing that momentous threshold has me thinking about longevity, mine and yours. This is likely because over the last sixteen years of caring for patients, 40 has been the anti-magic number that I so often hear women holding liable for their new vexing body conundrums. With a sigh and a shrug they’ve wondered, “I guess this is 40?”
Many thoughtful accounts have been written about the emotional, social and spiritual significance of aging, but today let’s focus on the physical. In particular, I’d like to talk about healthspan and the influence of one very important but lesser known hormone called DHEA.
Unlike lifespan which refers to the number of years between birth and death, healthspan refers to the number of years we can expect to feel strong, vital, free from chronic diseases, and capable of doing the things we love. Healthspan is a relatively new concept in medical research, and studies exploring ways of measuring and extending it have risen dramatically over the last decade.
DHEA — short for dehydroepiandrosterone — is made in the adrenal glands and used by the body to make estrogen and androgens like testosterone. DHEA levels peak in our mid-20s and progressively decline over the course of our lives, falling to about 10-20% of that peak by our 70s and 80s. DHEA levels can be measured by a simple blood test available through conventional labs like Pacific Diagnostic, Quest, or LabCorp.
In older adults, lower than normal levels of DHEA have been associated with lowered immunity, osteoporosis, heart disease, insulin resistance and diabetes, dementia, low libido, depression, lupus, chronic fatigue and breast cancer. This staggering range of influence is likely in large part because in addition to boosting sex hormones DHEA acts as a buffer to our main stress hormone, cortisol, opposing and offsetting the damage that elevated cortisol causes on our bodies over time. That means the more cortisol we produce the faster we deplete our protective DHEA.
The methods for maintaining DHEA mirror many of the healthy behaviors we’re all familiar with. Regular exercise – in particular high intensity interval training, weights and resistance training – have been shown to elevate levels. Lowering our cortisol through mind-body practices like yoga, meditation, breathwork, dance, walking in nature, acupuncture, massage, and spending nourishing time with friends, family and pets also slows its natural decline. Healthy fat consumption from nuts and seeds, olive oil, avocados, fish, and grass-fed meats all boost DHEA production.
While claims that DHEA supplements are the “fountain of youth” are controversial, some benefits have been demonstrated in studies with mostly small sample sizes. Those include:
DHEA supplements are available over the counter, but there is a wide range of quality on the market. Additionally, it’s important to monitor blood levels before supplementing and periodically while supplementing to ensure that you’re staying in a safe healthy range as too much DHEA can lead to symptoms like acne, irritability, hair loss and weight gain. In my practice I recommend DHEA supplements from select brands that have solid track records of demonstrating quality and purity through third party testing.
We’re fortunate in 2023 to have an ever growing wellspring of research to guide us in our quest for better living and graceful aging. If you’re ready to make an appointment to explore your hormone health and other integrative approaches to extending your healthspan, please call (805) 500-8056 to book an appointment with me today.
Be Well,
Brita
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