Human body is so complex that anything in excess or inadequate can be very problematic sometimes. Electrolyte imbalance, hormonal imbalance or any other kind of imbalance in the human body can develop into risk factors for severe diseases. While there can be some genetic factors, most of the times these imbalances occur due to poor lifestyle choices. This article explores the complexities of human growth hormone.
What is Human Growth Hormone (HGH)?
The human body contains various glands, such as the pituitary gland and thyroid gland. These glands secrete hormones to regulate the activities of cells and organs by carrying special messages. The pituitary gland, for example, secretes human growth hormone. Also known as the master gland, this pea-sized (1.25 cm in diameter) gland is located just behind the nose’s bridge, at the brain’s base. The back lobe (posterior) of this master gland secretes human growth hormone. Human growth hormone (somatotropin) stimulates height and skeletal development, especially during puberty.
This hormone also has some other roles to play including:
- Metabolism regulation
- Muscle growth and repair
- Bone density and mineralization
- Production of T-cells and B-cells and other immune cells
- Tissue and organ maintenance and repair
- Fat and muscle tissue balance
Human Growth Hormone Deficiency
Deficiency of this key hormone in children can lead to shorter height due to stunted growth. Delayed puberty, abdominal obesity, poor muscle mass and strength, and low levels of energy are other health problems caused by low human growth hormone levels. Poor bone density and low muscle mass make bones more prone to fractures.
In addition to all these health problems, low HGH in adults increases the risk of heart disease as it increases bad cholesterol and reduces good cholesterol levels. Weakness, memory and concentration difficulties, depression, anxiety and other psychological effects of low HGH impact the overall quality of life, but not in a good way.
What is the Normal Range of Human Growth Hormone?
The amount of human growth hormone secreted varies with age, sex and even the time of the day.
Normal range of HGH in men:
- Newborn: 5-23 ng/mL
- Children (up to puberty): 10 – 50 ng/mL
- Adults: 0.4 – 10 ng/mL
Normal range of HGH in women:
- Newborn: 5-23 ng/mL
- Children (up to puberty): 0.4 to 10 ng/mL
- Adult (premenopausal): 0 to 10 ng/mL
Everything in the human body changes with age. The production of this hormone starts declining with age. This is one of the reasons why bones start losing density and shrink, which makes bones in old age more susceptible to fracture.
What is the Link Between HGH and Lifestyle
Sleep and exercise are the two important lifestyle factors influencing the production and secretion of HGH.
Sleep and HGH
Importance of quality sleep
What exactly is quality sleep? In simple words, sufficient and restorative sleep is quality sleep.
What is the meaning of “restorative”?
The human body secretes various hormones to repair cells, tissues and organs. Mental restoration, energy renewal, production of cytokines for immune function and hormone balance are other “restorations” that occur while sleeping.
Quality sleep is 7 to 9 hours in adults. It is deep and uninterrupted. Having consistent sleep patterns also contributes to quality sleep. If you are feeling refreshed, you had quality sleep last night.
Human body needs quality sleep for good physical and mental health, brain function, energy conservation, metabolism, healthy heart, immune function and memory and learning.
Tips for improving sleep for HGH production
Quality sleep is extremely important for HGH secretion. To get quality sleep:
- Maintain a consistent sleep schedule as sleeping and waking at the same time everyday regulates circadian rhythm (body’s internal clock).
- Engage in relaxing activities like reading, mediation or deep breathing before going to bed.
- Sleep in a cool, quiet, and dark environment. Choose a mattress and pillow supporting a comfortable sleep posture.
- Avoid screen time at least one hour before going to bed as blue light interferes with the production of melatonin, a hormone that promotes sleep.
- No caffeine or nicotine before sleeping. Avoid heavy meals.
- Exercise regularly but keep in mind that no vigorous exercise before sleeping.
- Practice mindfulness, meditation or yoga to manage stress and anxiety.
- Avoid or at least limit alcohol consumption.
- Take natural supplements. HGH injections are also a good option for inducing quality sleep.
Exercise and HGH
Types of exercises that boost HGH
Certain specific types of exercises are known for stimulating the secretion of HGH naturally. These include:
Interval Training
This type of training consists of alternating rounds of high-intensity exercise and rest periods.
Resistance Training
It consists of using resistance bands or lifting weights. Bench presses, deadlifts, squats and other compound exercises stimulate HGH production.
Anaerobic Exercises
Jumping, sprinting and other anaerobic exercises can also promote HGH production.
Circuit Training
Circuit training involves a series of exercises with some rest after each exercise.
Compound Movements
These exercises include overhead presses, pull-ups, rows, lunges and other similar exercises engaging multiple joints and large muscle groups.
Best Time for Exercise to Enhance HGH Levels
Late afternoon or early evening is the best time for these exercises. Keep in mind that the body needs adequate recovery after training. Otherwise, this will have a negative impact on HGH production and secretion.
Diet and Nutrition for HGH
Foods that Support HGH Production
The nutrients listed below are not direct sources of HGH. These nutrients play a key role in the optimization of human growth hormone and other hormones.
Amino Acids
Arginine and Lysine are the amino acids that can boost HGH production.
The following are good sources of amino acids:
- Nuts like almonds
- Seeds like pumpkin seeds
- Legumes like lentils and chickpeas
- Meats like pork and beef
- Fish
- Dairy Products
Protein
The following sources of protein support hormone synthesis and maintenance:
- Fish
- Egg
- Chicken
- Tofu
- Dairy Products
Vitamins
Maintaining adequate levels of Vitamin D improves HGH production and secretion. Vitamin B3 supports the regulation of HGH secretion. The following are good sources of vitamins:
- Sunlight (for vitamin D)
- Fortified dairy products
- Fatty fish
- Meat
- Nuts
- Whole grains
- Poultry
Omega-3 Fatty Acids
There is a proven link between hormone function and healthy fats like omega-3 fatty acids and monounsaturated fats. Include the following in the diet:
- Flaxseeds
- Fatty Fish
- Walnuts
- Chia Seeds
- Olive Oil
- Avocados
- Nuts and Seeds
Minerals
Minerals like magnesium and zinc improve immune function, enzyme function, energy production and hormone production. The following foods are good sources of minerals:
- Nuts and seeds
- Whole grains
- Leafy greens
- Legumes
- Dairy products
- Shellfish
- Meat
Stress Management and HGH
Impact of stress on HGH levels
Stress affects the production of HGH and other hormones, both directly and indirectly, in different ways.
Cortisol production
The adrenal glands located at the top of both kidneys release cortisol as a response to stress. The human body prioritizes the production of cortisol (also a hormone), leaving less energy and metabolic resources for HGH production and secretion. Stress causes sleep disruption, which decreases HGH production and secretion.
Stress and Insulin
As the body develops insulin resistance due to chronic stress, the hormone balance is disrupted and HGH secretion is reduced.
Stress and Inflammation
The Hypothalamus and pituitary gland regulate and secrete human growth hormone. Inflammatory markers increased due to stress negatively impact the hypothalamus and pituitary gland.
Techniques to reduce stress and promote HGH production
Any technique that improves overall mental well-being and hormone balance is good for HGH production. Try the following techniques:
- Regular exercise (especially strength training, cardiovascular training, Yoga and Tai Chi)
- Meditation
- Mindfulness
- Healthy diet
- Staying hydrated
- Adequate sleep
- Relaxing techniques such as deep breathing
- Adequate protein intake
- Reduced refined carbohydrates and sugar intake
Supplements and Natural Remedies
Sometimes, adequate sleep, regular exercise and a healthy diet may not be sufficient to maintain the required levels of HGH. This is where incorporating natural remedies and supplements or HGH injections can help. Supplements containing arginine, glutamine, ornithine, creatine and melatonin can also boost HGH production. It is advised to consider medical history and consult with your doctor before taking any supplement.
Conclusion
Maintaining a healthy level of HGH and other hormones in the body is crucial. It does not require any rocket science to achieve this. Most people can maintain healthy HGH secretion with a healthy diet and lifestyle. Taking supplements and HGH injections with exercise are proven to be very helpful.
Take the best care of your body!
