Buch lesen: «The Power Of Youth. How To Tune Our Mind And Body For A Long And Healthy Life», Seite 7
HORMONES AND AGING
The work of the hormonal system has a powerful effect on all body functions. Health and youth depend on how effectively each cell of the endocrine system works (from the hypothalamus to the glandular cells in the periphery). However, as we age, the hormonal system often malfunctions, accelerating aging.
ADRENAL SYSTEM AGING (STRESS RESPONSE)
One of the reasons for cognitive impairments and age-related changes in the immune system is thought to be an increase in steady levels of glucocorticoids, the steroid hormones of the adrenal cortex (regulators of carbohydrate, mineral, and protein balance).
Glucocorticoids increase bone fragility, reduce the number of new bone cells, and increase protein breakdown in muscles, leading to muscle failure. Activation of the hypothalamic-pituitary-adrenal axis increases significantly with age, so cortisol and ACTH (anterior pituitary lobe hormone that affects glucocorticoid synthesis) are used as biomarkers of aging.
Elevated cortisol levels are also associated with age-related illnesses such as Alzheimer's disease, cardiometabolic syndrome, and hypertension.
A decrease in the effectiveness of stress response is due to a drop in adrenaline and noradrenaline levels. Moreover, the ability of noradrenaline to act on immune cells and thereby activate pro-inflammatory mechanisms decreases with age, which leads to a weakened response of the immune system to external stimuli.
AGING OF THE REPRODUCTIVE SYSTEM
Normally, estradiol and other sex hormones help to improve memory, and cognitive functions, maintain bone mineral density, and have a protective effect on those neuron areas that are destroyed by glucocorticoids under stress. Skin elasticity and muscle tone are greatly affected by estrogen, which is why after menopause women have so many wrinkles, skin becomes dehydrated, muscular frame weakens, pigmentation appears, and blood vessels become visible. Estrogen deficiency leads to osteoporosis, impaired calcium metabolism, brittle bones, increased likelihood of fractures, and long healing.
Testosterone increases facial and body hair growth, but its high levels also contribute to baldness. After the end of the reproductive period, the activity of the entire hormonal axis weakens, leading to devastating consequences for the nervous, immune, and endocrine systems and systemic body aging.
THYROID SYSTEM AGING
Thyroid hormones have been shown to affect overall tone, have anti-depressant properties, and lower cholesterol levels. Thyroid function decreases with age, it means thyroid hormones can be used in therapy for older people. However, there are discussion papers showing that reduced thyroid function after 60 years may be a determinant of longevity. In general, scientists agree that even low-grade hypothyroidism (reduced thyroid function) leads to atherosclerosis, and reduces hemoglobin and immunity. But the fact remains that both the reduction and overproduction of thyroid hormones lead to cardiovascular diseases, especially in the elderly.
Understanding how the body works, regular monitoring of substances that are biomarkers of aging, diagnosis of well-being, and timely correction of indicators by medical and drug-free methods under the doctor's supervision will help to reduce the biological age and timely replenish the body's resources, turn off aging effects, maintain body functions as productively as possible.
CONCLUSION. HOW WE CAN AFFECT HORMONE PRODUCTION?
The close connection between the nervous and hormonal systems not only underlies favorable effects that improve life but also often becomes the basis for the origin of bad habits.
For example, when an untrained person decides to do sports, at first it can be followed by a release of stress hormones. They imagine an unfamiliar environment, discomfort, and such thoughts result in cortisol production.
As a result, the heartbeat quickens, and blood pressure increases – the person is already experiencing the full range of negative feelings they think they will have to deal with in the future. This clutch between thoughts and hormones often becomes an obstacle to any change in life.
But if the person does overcome fear and go to the gym, coping with the first negative feelings that are natural for anyone who leaves their routine, their body soon begins to receive hormonal "bonuses." Endorphins, which are produced with physical activity, make you feel good and happy. The thought of training does not release stress hormones but rather produces endorphins, which increase the motivation to keep exercising.
This body's ability to change hormones not only in real-life situations but also when thinking about them lies at the heart of self-programming. The problem is that the body gets used to the condition it is in most of the time, even if this condition is negative.
For example, cortisol, noradrenaline, and melatonin are released in response to resentment. The release of these hormones into the bloodstream triggers a chain of chemical reactions that irritate certain nerve endings. As a result, we feel fear, anger, and sadness, which are the building blocks of resentment. If we managed to solve the situation, hormones that provoke negative feelings cease to be produced. But when a person keeps thinking about the resentment, hormones continue to synthesize: the endocrine system does not feel the difference between the real event and thoughts about it.
When thoughts (and thus hormonal responses) persist from day to day, the body gets used to this state on a chemical level. The resentment (anger, guilt, etc.) becomes a comfort zone, while joy and corresponding hormonal background become an outlier.
This "negative" body chemistry is the reason why many good initiatives based on the right actions fail to produce positive results. Therefore, many life improvement practices primarily involve working with thoughts.
It is recommended to first experience positive events at the level of mind, adjust the body to "good" hormones, and then perform actions that reinforce the positive result and allow the formation of positive dynamics at both the biochemical and physical levels.
MAIN HORMONES
CHAPTER 7
FEELINGS AND EMOTIONS
OUR WHOLE LIFE IS A PALETTE OF EMOTIONS AND FEELINGS. MOMENTS ARE REMEMBERED PRIMARILY BECAUSE OF THE POWERFUL EXPERIENCES WE HAVE HAD. IN ESSENCE, POWER OVER FEELINGS AND EMOTIONS IS POWER OVER YOU. BUT IT IS NOT ENOUGH TO CONTROL THOUGHTS, BECAUSE FEELINGS AND EMOTIONS DO NOT COME ONLY FROM THE BRAIN.
It is a whole flow of nerve impulses piercing the body, waves of various chemicals washing over every cell. Sensory and emotional experiences are the performance of an orchestra of hormones, neurotransmitters, and neuropeptides. When it comes to prolonging life, it is important to reflect: how can I avoid becoming a hostage to negative feelings and emotions and help my mind and body "switch" to a stable mode of positive experiences?
BIOCHEMICAL STYLE OF DIFFERENT EMOTIONS AND FEELINGS
Emotions and feelings are recognizable: as early as the first months of life, the child starts to recognize the connection between the mother's facial expressions (a smile or frown) and her behavior towards them at the moment (gentle, rude, calm).
Even very different people, regardless of personality, upbringing, or cultural background, feel and express the same emotions and feelings in a very similar way. Because they are based on the same neurochemical mechanisms, differing in characteristic style at the level of physiological manifestations.
Let us find out what's behind all these feelings.
JOY AND HAPPINESS
Positive emotions and feelings that we can experience, range from the simple pleasure of a cup of coffee to the euphoria of a hard-won victory.
Imagine that you had a long journey towards a goal: preparing for a competition / working on a complex project / writing a thesis. Finally, you are holding the coveted trophy / your boss praises you and rewards you / your colleagues congratulate you on your degree. How do you feel? Not just light joy, but real euphoria! This jubilation is what dopamine, the neurotransmitter of encouragement, is responsible for.
However, dopamine levels can be increased (albeit slightly) without much effort, e.g., through delicious food. And there is a catch: in the early stages of evolution, food was often gathered at great risk to life, and the dopamine dose, in case of luck, was released well deserved. But now all we have to do is go to a store or open the fridge.
This is why people living on the principle of delayed gratification have an evolutionary advantage today: the person preferring to "earn" the dopamine "medal" by achieving real results in sports, careers, studies, etc. is much more socially successful than that one, who simply get high from a slice of pizza or winning a computer game.
Serotonin is responsible for feelings of simple pleasure, and joy. You do not need to conquer Mount Everest for this neurotransmitter to be released. It is enough to go outside in sunny weather, take a walk in the park and get a good sleep.
The quality of serotonin positivity differs from the dopamine "explosion": instead of violent jubilation, there is a calm surge of energy and vigor, that very feeling that "all is well." Serotonin not only affects our mood, but it also makes our brain more curious and receptive to new information, makes us resistant to stress, and keeps our muscles nicely toned. It is noted that socially successful people have consistently higher serotonin levels, which ensures emotional stability and self-control.
Serotonin production requires sunlight and tryptophan, an amino acid that is found in abundance in red meat, hard cheese, egg powder, and soy, and lesser amounts in caviar, sunflower seeds, chicken, turkey, calamari, sesame, and peas. Serotonin deficiency is fraught with depression; the effects of most antidepressants are due to an increase in its concentration in nerve networks.
Other "colors" making up the "palette" of positive feelings are opioid peptides. Among the effects they have are the joy of exercise, sexual satisfaction, and the pleasure of food. That is, opioid neuropeptides enable us to enjoy different aspects of being, experiencing all shades of joy and pleasure. In addition, their elevated levels help to tolerate pain better and speed up the regeneration of damaged tissues.
Unfortunately, stimulation of these peptides is also responsible for the most severe forms of drug addiction: substances such as morphine and heroin have a stimulating effect on opioid receptors, causing rapid addiction and a dramatic suppression of the synthesis of our joy neuropeptides.
The experience of joy, pleasure, and happiness, i.e., the circulation of dopamine-serotonin and opioid-peptide molecules in the body, has beneficial effects on the body not only in the short but also in the long term. Researchers from Singapore conducted a study and found that people who feel happy, enjoy life, and have hope for a better future live longer76. The experiment found that the group of people who considered themselves happy had a 20 % lower mortality rate than the group of participants who rarely experienced happiness. Another study conducted by experts at University College London found that people who feel happy, fulfilled, and satisfied with their lives on the most ordinary days have a 35 % lower chance of dying prematurely77.
FUN FACT
SPIRITUALITY AS THE WAY TO HAPPINESS
A study by the Pew Research Center found: 36 % of people who are actively involved in religious activities feel happy and healthy. At the same time, among those who consider themselves believers but are not religiously active, as well as among those who do not consider themselves members of any denomination, 25 % are happy.
However, experts emphasize: the results of the study cannot be considered evidence that it is the active religious activities within any denomination that makes people happy. According to experts, perhaps it is people's initial view of life that motivates them to participate in religious activities. Being active in the community, and doing charity contributes to the formation of many social ties, and the development of new friendships, which plays an important role in supporting the view of the life of a happy person.
In addition, researchers say that spirituality does not necessarily imply belonging to any religious associations. Mindfulness practices, and meditations – all of this reduces stress levels, helps to think positively, and greatly increases the chances of being happy and healthy. Yongey Mingyur Rinpoche, author of "The Buddha, The Brain, And the Science of Happiness," writes about this. He tells about studies that have shown that during compassionate meditation, the activity of brain areas responsible for feelings of happiness increases by 10–15 % – and this happens during the first classes for beginners. For those who devoted many hours to practice, "happiness neurons" become 700–800 % more active.
Experiencing joy and happiness is not only pleasant, but also profitable: diseases recede in front of a positive attitude, and early aging fades away. The earlier a person learns to positively perceive any situation, to see a favorable outcome in each event, the stronger will be the foundation of their health.
LOVE AND PASSION
When we speak of love, we often mean a whole range of emotions and feelings, from passion to quiet affection and tenderness. Accordingly, the neurochemical provision of each shade of the love spectrum will be different.
Phenylethylamine is responsible for the feeling (euphoria) of first love. Several studies show that this substance begins to intensely synthesize by nerve cells when a person falls in love. Phenylethylamine acts both as a neurotransmitter, transmitting nerve impulses, and as a neuromodulator, a substance activating the production of dopamine and noradrenaline. Phenylethylamine is believed to be the same love molecule that causes "butterflies in the stomach," making us focus all our thoughts and desires on the object of love.
When we "melt" under the touch of a loved one, and feel pleasure just by meeting their eyes, it means that neuropeptides from the endorphin group have found their receptors. However, not only endorphins but also other opioid neuropeptides are involved in forming the euphoria of being in love, making us forget about sleep and food, and suppressing painful sensations so that we can float in pink and sweet neuropeptide clouds all day.
Another love hormone is oxytocin. A consistent increase in its level indicates the transition of the relationship to the stage of quiet trust. Moreover, "oxytocin flashes" in the body occur during kissing and orgasm: the higher this hormone concentration, the more sensitive the skin receptors are to touch.
Vasopressin is the hormone of loyalty and affection. This pituitary hormone level is elevated in animals and humans inclined to monogamy. Excitation of oxytocin receptors provokes the desire to be faithful and take care of love objects and offspring.
The biochemical "love cocktail" also includes many other molecules. These are both sex hormones, responsible for desire and attractiveness, and pheromones, which are produced by gland cells of the skin to form the "scent of attraction." Dopamine, which we already know, plays the most important role in relationships. Increased concentration of this hormone allows for overcoming obstacles to love and gives euphoria in achieving the goal. Moreover, the infatuation period is characterized by "serotonin waves": joy arising when you feel that feelings are mutual is replaced by a decline in a mood when in doubt.
The key to a long life and slow aging is not only sports and good nutrition, but also relationships: feelings of love, intimacy, trust, and affection help to cope with negativity and stress, improve mental health and enhance the quality of life. A study conducted by Harvard scientists among 80-year-old spouses found that people living in happy marriages report lower levels of pain experienced78. And even if the pain increased on some days, their mood was not spoiled – partner support seemed to soften discomfort. But those who lived in unhappy marriages felt more physical and emotional pain.
Another 2015 study showed that women who felt attached to their partner were less depressed and happier in their relationships after two and a half years and had a better memory than ladies whose married life had lots of conflicts79.
CALMNESS
Gamma-aminobutyric acid is a key inhibitory neurotransmitter of the nervous system. GABA, like a firefighter, pours an icy stream on flaming centers of excitement, encouraging neurons to slow down. GABA extends its calming effect to many processes, including the emotional sphere. Sufficient synthesis of GABA helps to adequately respond to stress, to recover quickly, not to worry, and keep calm.
GABA deficiency underlies many neural disorders, the most common of which is epilepsy. In this disease, gamma-aminobutyric acid deficiency leads to an excitation focus in the brain, which periodically "resets" during seizures. Insufficient synthesis of GABA also leads to increased anxiety, decreased stress tolerance, fears, and detraction.
FEAR, ANGER, IRRITATION
Most of the hormones causing negative emotions and feelings are synthesized in the adrenal cortex. In essence, it is a kind of "emergency safety system" built into the body in case of life-threatening situations.
The first member of this system is adrenaline, the hormone of fear. Its release is accompanied by an increased heart rate and deep breathing, the muscles fill with energy, and attention is focused on the problem causing stress. Decomposition processes dominate the body, which is due to the increased demand for energy. The second participant is noradrenaline, a stand-in for adrenaline. Its effects are similar to the latter but less pronounced. It has less effect on the heart muscle and metabolism. At the same time, its effect on blood vessels is stronger than that of adrenaline: vascular spasm, occurring upon stimulation of noradrenaline receptors, leads to a significant increase in blood pressure. At the emotional level, the release of noradrenaline is accompanied by anxiety rather than acute fear.
And finally, cortisol, the hormone of steady stress. Constant synthesis of this hormone in the adrenal glands is necessary to maintain normal body tone. Normally, its concentration changes during the day: maximum in the morning, minimum at bedtime. It is cortisol that helps us adapt when we face various stressful situations, to adapt to new circumstances – it is a kind of damping bed. Cortisol increases blood glucose levels and stimulates muscle breakdown and fat synthesis.
In the short run, the effects of cortisol help to mobilize forces and cope with the problem. If we are talking about chronic stress, such as living with constant feelings of irritation, anxiety, anger, and guilt, it is cortisol that turns into a worm that undermines our health. It suppresses immunity, increases bone fragility, activates the aging process, and provokes obesity and other diseases.
WHAT ARE THE DANGERS OF EMOTIONAL SUPPRESSION?
If the long-term experience of negative emotions harms health, it does not mean we should suppress them. Many studies have shown that when a person blocks their feelings, they can cut off their nose to spite their face. Experts from the Harvard T.H. Chan School of Public Health and the University of Rochester have found that people who hold back their emotions have a more than 30 % increased chance of premature death from all causes, and a 70 % increased risk of developing cancer80.
Unexpressed emotions, whether anger, sadness, grief, or frustration, are also stressful to the body, and therefore they can affect physical and mental health. It is known, for example, that holding back feelings and avoidance of them are associated with high blood pressure, memory problems, and self-esteem issues. Overall, according to psychologists, the risk of depression, anxiety disorder, diabetes, and heart disease increases.
Scientists from the University of Texas found that when we suppress our emotions, we intensify them81. In the experiment, a group of people were asked to control their emotions while watching disgusting movie scenes from "Monty Python's The Meaning of Life" (1983) and "Trainspotting" (1996). Later, as the researchers observed, these subjects were more aggressive than the control group, which did not need to restrain themselves.
You can stay mad at someone or something, but suppress your feelings and not say what is annoying you, but this can cause an emotional breakdown. For example, if someone cuts you off while driving, you will be able to get so angry that it will provoke an accident. This overreaction is the body's way of releasing pent-in emotional energy.
How to learn to manage strong emotions? Psychologists recommend the following steps.
1. EMOTION RECOGNITION. You can have different feelings: sometimes, for example, it is not just anger or sadness, but something more complicated. It is important to find and understand the underlying emotion behind all the feelings. Ask yourself: "Why do I feel this way? Why am I reacting like this?" The process of identifying and describing this emotion will help in its expression.
2. OBSERVER POSITION. If there is no possibility of immediately solving a problem that causes strong emotions, for example, during an argument, then psychologists recommend taking the observer position. Watching from the sidelines means looking at the situation as if you were not part of it. It allows you to understand what the other person is thinking and what makes them behave in a certain way, helps you get to know that person instead of taking their actions personally and becoming angry or disappointed.
3. ANALYSIS AND RATIONALIZATION. To understand your emotion, you should analyze how you reacted to the situation and dealt with it. Think about what caused you to have a strong emotional reaction, and what ways of problem managing exist.
4. PHYSICAL EXERCISES AND MINDFULNESS. Mind-body exercises will have a positive effect emotionally. A 2019 study by Chinese scientists found that people who experience strong emotions do better at managing them after doing aerobic exercise: jogging and mindfulness82.
