Longevity and quality of life are growing concerns in our society, especially as life expectancy increases globally. To achieve a healthy old age, the combination of an appropriate lifestyle and, when necessary, hormone replacement therapy, can be very beneficial.
Firstly, adopting a healthy lifestyle is essential. This includes a balanced diet, rich in fruits, vegetables, whole grains, lean proteins, essential amino acids and low in saturated fats, refined and processed sugars and salt.
Several studies suggest that diets such as the Mediterranean, which emphasizes these elements, are associated with a lower incidence of chronic diseases, such as cardiovascular diseases, hypertension, type 2 diabetes and even cancer, which are major contributors to longevity. In addition to nutrition, regular physical activity is essential.
At least 150 minutes of physical activity per week is recommended, such as brisk walking, cycling and weight training. Exercise not only helps with weight maintenance, it also improves cardiovascular health, muscle strength and flexibility, as well as contributing to mental health, reducing symptoms of depression and anxiety.
Hormone replacement therapy (HRT), on the other hand, may be indicated for individuals who experience hormonal declines that affect their quality of life, as is common in menopause or andropause. HRT can alleviate symptoms such as hot flashes, night sweats, sarcopenia, malaise, mood changes, as well as contributing to the prevention of osteoporosis.
However, HRT must be carefully considered and personalized by a specialist doctor, as it is not suitable for everyone and has some contradictions. The risks and benefits must be assessed individually, especially in relation to pre-existing conditions and the risk of diseases such as breast cancer and cardiovascular diseases.
Finally, it is vital to emphasize that lifestyle improvements and, when indicated, HRT, must be accompanied by regular check-ups. Monitoring health through routine exams allows you to identify and treat possible health conditions early, maintaining quality of life during aging.
These practices do not guarantee the absence of diseases, but they reduce their prevalence and increase life expectancy and quality of life.Dr. Tiago Menescal
