Hormones may be best known for their role in sex and stress, but they play a significant role in longevity, too.
“Hormones regulate vital processes, including metabolism, stress response, reproduction, and growth, all of which contribute to overall health and lifespan,” explains board-certified family medicine and regenerative anti-aging medication specialist Gowri Reddy Rocco M.D., M.S., an expert committed to helping men and women preserve fertility, sexual function, and hormone health as they age. Imbalances in key hormones—whether it’s too much cortisol, too little thyroid hormone, or declining reproductive hormones—can lead to chronic conditions like cardiovascular disease, osteoporosis, and diabetes, which can contribute to a shortened lifespan, she says.
As such, keeping an eye on your hormones—especially as the years roll on—is a good move for understanding your long-term health. Here’s what to know about the relationship between various hormones and longevity, which of these key chemicals to keep tabs on, and how you can get your numbers into good standing.
- ABOUT OUR EXPERTS: Jerry Bailey, M.S., D.C., LA.c., is a certified nutritionist, acupuncturist, chiropractor, and functional medicine practitioner at Lakeside Holistic Health. Alyssa Dweck, M.D., O.B.G.Y.N., is a gynecologist, author of The Complete A to Z for Your V, and chief medical officer with Bonafide Health,
How Hormone Levels Impact Longevity
“Hormones act as chemical messengers that regulate many vital processes in the body,” says Jerry Bailey, M.S., D.C., LA.c., certified nutritionist, acupuncturist, chiropractor, and functional medicine practitioner at Lakeside Holistic Health. When the endocrine system functions optimally—meaning hormone levels exist within healthy ranges—the body itself functions optimally, according to Bailey. Meanwhile, dysregulated hormones influence all body systems in significant ways that can not only influence your quality of life right now but can snowball into a slew of serious, potentially life-shortening health issues over time.
While longevity is complex and influenced by genetics and environmental factors in addition to hormones, minding your hormonal health is a great starting point for anyone interested in expanding their healthspan, says gynecologist Alyssa Dweck, M.D., O.B.G.Y.N. author of The Complete A to Z for Your V and chief medical officer with Bonafide Health,
5 Hormones That Play A Role In Health Aging
Not sure where to focus your gaze? These hormones can send your short- and long-term health into a tailspin if out-of-whack.
1. Cortisol
Cortisol, the stress hormone, has a worse reputation than all the Kardashians combined. While some cortisol is needed to keep you alive, and it is natural (and healthy!) for cortisol levels to rise and fall throughout the day, “excess cortisol production can have detrimental effects on the body when it persists over time,” according to Bailey.
Elevated cortisol levels can disrupt sleep patterns, increase blood pressure, cause muscle wasting (sarcopenia) and fat gain, slow down brain function, and impair digestion, Bailey says. “It can also suppress the immune system, leaving the body more vulnerable to illnesses,” he adds. Together, these impacts accelerate aging.
To start, high blood pressure and cholesterol levels spurred by chronically high cortisol heighten the risk of cardiovascular diseases and type 2 diabetes, explains Bailey. Meanwhile, increased oxidative stress and inflammation throughout the body damage tissues and organs and increase your risk for cancer, disease, and more. “Additionally, by impairing sleep and mental health, prolonged stress can lead to conditions such as anxiety or depression, which significantly impact overall well-being and longevity,” he says. Oh, and the weight gain that excess cortisol contributes to typically accumulates around the abdomen, which is known for its links to serious health conditions.
Read More: 6 Science-Backed Ways To Lower Cortisol
Your cortisol levels can be measured through a blood, urine, or saliva test performed by your primary provider or an at-home kit. If your results indicate morning cortisol levels exceeding 25 micrograms per deciliter of blood (mcg/dL) or you are experiencing symptoms associated with high cortisol, your provider will likely recommend dialing in your stress-management practices.
“Common stress-reduction techniques such as meditation, deep breathing, and gratitude journaling can help calm your mind, lower stress, and prevent the harmful effects of excessive cortisol,” says Bailey. Regular moderate-intensity physical activity (think walking, yoga, or swimming) can also help regulate cortisol production without overexertion, as can sleeping a minimum of seven hours per night. “Building and fostering healthy relationships can also provide emotional support, reducing stress and cortisol levels,” he adds. Certain herbs and functional mushrooms, known as adaptogens, can also help your body keep cortisol levels in a healthy zone. Consider support from ashwagandha, reishi, or holy basil.
2. Human Growth Hormone
If you spend much time in the weight room or following sports like cycling or swimming, you’ve probably heard of human growth hormone (hGH). While the pituitary gland naturally produces some hGH daily, doping with a synthetic version of the hormone has become a hot topic in professional sports because of its ability to increase performance and recovery.
The hormone doesn’t just have its hands in fitness, either; it also supports longevity. “During childhood and adolescence, the hormone is a key driver of physical growth, influencing our height, lengthening our bones, and contributing to muscle mass development,” says Bailey. Beyond those formative years, human growth hormones play a critical role in cell regeneration, regulating metabolism, supporting tissue repair, and maintaining muscle and bone strength.
With that, “decreased levels of growth hormone, particularly as individuals age, are associated with a range of health challenges, including reduced muscle mass, weakened bones (osteoporosis), and lower energy levels,” explains Bailey. While research on the connections between hGH levels and longevity is still in its infancy, some researchers suggest that insufficient hGH may even contribute to a shorter healthspan by increasing vulnerability to chronic diseases, including cardiovascular conditions and metabolic disorders, he says. Indeed, a 2021 review in The World Journal of Men’s Health reported that growth hormone impacts healthspan by protecting from age-associated disease.
The good news is that there are many ways to naturally boost growth hormone production (meaning, without doping). One of the best ways to support the natural release of the hormone is to log adequate sleep, says Bailey. That’s because the body primarily secretes human growth hormone while you sleep, according to research published in the European Respiratory Journal. (These sleep supplements can help if you struggle in the shut-eye department.)
Physical activity stimulates human growth hormone release, so incorporating regular exercise—especially high-intensity interval training (HIIT) and strength training—can also enhance secretion, says Bailey. Additionally, “because consistently consuming a diet high in sugars and refined carbohydrates raises insulin levels, which may negatively impact hGH production, a balanced diet that limits sugar intake and includes sufficient protein, healthy fats, and micronutrients is best for growth hormone release,” he adds.
3. Testosterone
Testosterone doesn’t just help men get their peckers up; the hormone may help them get their lifespan up, too.
One recent meta-analysis of over 16,000 men published in The Journal of Clinical Endocrinology & Metabolism reported that low serum testosterone levels were associated with a 35 percent increased risk for mortality. A 2023 study in Evolution, Medicine & Public Health also associated lower testosterone levels with higher mortality in multiple disease categories, including heart disease, chronic lower respiratory diseases, cerebrovascular diseases, Alzheimer’s disease, influenza and pneumonia, kidney diseases, and more.
Despite decades of research highlighting the longevity perks of normal T levels, though, it is a chicken-or-the-egg situation. On one hand, “testosterone influences bone density, muscle mass, and cardiovascular health,” says Bailey. So, as levels of the hormone naturally decline with age, men face an increased risk for ailments such as osteoporosis, frailty, and heart disease, which negatively affect lifespan. On the other, testosterone lulls are a side effect of many disease states that ultimately impact the quality and duration of life, according to research.
Read More: 5 Ways To Optimize Your Daily Routine For Healthy Testosterone
The solution for guys interested in healthy testosterone levels for the sake of longevity—or any other reason, for that matter—is the same: Talk to your healthcare provider. An endocrinologist will be able to test your testosterone levels to discern whether or not you are within the normal range for your age group. If needed, they can also run additional tests to determine if an underlying cause other than aging is behind south-of-normal levels.
Your provider may suggest any number of lifestyle interventions to keep your testosterone levels in healthy ranges, including lifting weights, prioritizing sleep, stress management, and limiting alcohol and drug intake, says Bailey. In some instances, they may suggest supplementing your natural production of testosterone with hormone replacement therapy, which was found to support lifespan in a handful of observational studies.
4. Estrogen
Testosterone isn’t the only sex hormone that impacts longevity. In fact, estrogen is so supportive of healthspan that it is sometimes known as a “protective hormone.”
Estrogen supports antioxidant activity and even has beneficial effects on longevity-related genes, according to research. “It is also vital for muscle tone, strength, and bone health,” says Dweck. Estrogen may even have protective effects on cardiovascular health, contributing to increased lifespan, particularly during and after menopause, adds Bailey.
“Studies suggest that postmenopausal women with higher estrogen levels may experience lower mortality, says Dweck. According to one such 2024 study published in JAMA Network Open, this holds true whether women have higher levels naturally or undergo hormone replacement therapy to bring their levels up. In fact, a 2021 study published in Oxidative Medicine and Cellular Longevity suggests that higher estrogen levels help explain why females tend to outlive males in many species. The researchers suggest that estrogen therapy may help ‘turn on’ genes that protect against oxidative stress and inflammation.
Here’s the thing, though: Estrogen levels naturally rise and fall throughout women’s menstrual cycles and lifespan. This means that if longevity is your objective, your goal isn’t necessarily to rocket your estrogen levels. Instead, your intent should be to eat, sleep, and reduce stress so your estrogen can exist in healthy levels even with natural fluctuations, says Rocco. If you’re in menopause or otherwise experiencing symptoms of low estrogen—like hot flashes, fatigue, brain fog, or low mood—she recommends talking to your doctor about estrogen therapy or natural alternatives. (Check out this menopause guide for advice on lifestyle changes and supplements to consider.)
“Estrogen therapy is not currently recommended as a primary preventive measure for cognitive or cardiovascular health,” says Dweck. However, it can be used to support a longer, healthy life in individuals with low levels, she explains.
5. Thyroid Hormones
The thyroid, a butterfly-shaped gland just below your voice box, pumps out three different hormones (thyroxine, triiodothyronine, and calcitonin), which are collectively known as the thyroid hormones. According to Rocco, these hormones, whose primary function is to regulate metabolism and energy levels, play a key role in longevity.
“An underactive thyroid can slow metabolism and lead to fatigue, weight gain, and cardiovascular issues,” Rocco says. (This is known as hypothyroidism). Meanwhile, an overactive thyroid can cause muscle loss and heart strain, she says. (This is called hyperthyroidism).
Read More: 8 Nutrients That Support Thyroid Health
The good news is that both conditions can be treated with hormone replacement or hormone suppressant medications. However, if left unmanaged, they can impact an individual’s lifespan, according to Rocco. One 2013 study suggests that untreated hypothyroidism puts individuals at a greater risk for death by comorbidities, while a 2017 study suggests that people with hyperthyroidism have a life expectancy that’s about three years shorter than those without the condition.
“Monitoring thyroid hormone levels can offer clues about a person’s metabolic health and provide an opportunity for early intervention,” says Bailey. He recommends talking to your healthcare provider if you notice any weight or energy changes, which could suggest thyroid hormone upset, so that you can get ahead of any potential issues.
The Bottom Line
The hormones mentioned above—cortisol, human growth hormone, testosterone, estrogen, and thyroid hormones—significantly impact an individual’s health and well-being. So, monitoring their levels can provide valuable insights into your overall health and potential lifespan, says Bailey. Meanwhile, “addressing any hormonal health issues through proper nutrition, regular exercise, and health interventions when necessary can enhance both longevity and vitality,” he says. If you could use some more specific guidance, here are nine lifestyle tweaks that make for healthier hormones.