Firstly is a peptide which is synthesised by amino acids which promotes growth cell regeneration,cell reproduction, in the body. The pituitary gland in the brain is responsible for releasing producing and cultivating growth hormone. There are 191 amino acids stored in growth hormone.
Growth hormone is created from a direct response of growth hormone releasing hormone GHRH. It's path starts from the pituitary gland into the liver where it has an effect on IGF-1 insulin like growth factor. This hormone is a highly potent metabolite for GH which assists in repair damage to the body. IGF-1 has several benefits that help the body to recover from hard workout sessions feel strong and emotional balanced. Promote muscle growth repair with healthy cell promotion. Both hormones are for growth which encourage the body to utilize protein to rebuild.
Growth hormone is a master hormone that is a contributing factor of the aging process in humans. If GH is not optimal our pituitary gland health can be comprised in relation to this if the body creates to much GH it could indicate that there might be a pituitary gland growth. Ie cancerous tumour.
Growth hormone production is in vast quantities when we are young adults up until age 25, as we age our production goes down every ten years by 10-15% depending on the individual.
Growth hormone levels can decrease with age if we don't manage leptin. Leptin is our fuel gauge hormone that lets us know when we've had enough nutrients in the body. Checkout my previous post on leptin. High levels of Leptin stops the production of growth hormone which results in GH resistance.
If our leptin is in optimal ranges and inflammation is kept under control this will benefit growth hormone production in the body.
When good levels of growth hormone are active in the body this is a signal that our IGF-1 has increased and GH is working well. IGF-1 has strong effects that promote cellular growth,although to much growth can be a sign of cell enlargement or cancerous growth. IGF-1 in high dosage is a sure sign of growth hormone resistance. IGF-1 levels in male and female should be around 250ng/dl to 350ng/dl.
Let's look at natural ways to increase our growth hormone levels so we can thrive.
The hunger hormone grehlin is a great natural and free way to improve our GH production. It's a secretagogue receptor which mean it attaches to growth hormone when the bodies in a fasting state. This can be achieved by taking large breaks between our meals,which also has the benefit of lowering insulin levels in the body. Another effective strategy for improving growth hormone is to engage in intense exercise like weight lifting,sprinting & explosive training,this form of exercise boosts your overall GH levels after a workout. Getting adequate amounts of the macro nutrient protein is essential for growth hormone levels, although to much isn't necessary. Start with around 1g per kilo of body weight this should be sufficient for most but if your training regime is more intense than usual or your an athlete,then an extra 30% maybe required. Protein is overly consumed in today's society due to hype up advertising campaigns,most people over do it so be mindful of your protein intake.
The neurotransmitter dopamine attaches to growth hormone secretagogue. Sources of nutrition would be Mucuna black beans and lava beans.
Mucuna pruriens or Kapikachhu is a Ayurvedic herb found in the India it holds the natural plant chemical L-dopa which is precursor to dopamine in the brain. Tyrosine the amino acid is also a great source to increase dopamine.
One of my favorite and simple ways to increase growth hormone levels is just to get deep sleep every night. Getting to bed early then falling into a deep sleep has shown to boost growth hormone levels,especially within the first few hours.
It's good to know what increases our production of growth hormone but it's equally important to know what's going to harm our production and lower it.
Inflammation from eating junk foods,drinking poor water high in heavy metals.
The Inflammatory condition fibromyalgia has adverse effects to GH production. 1/3 of GH per night.
Leptin resistance as explain above lowers GH levels.
Insulin resistance high blood sugar which
ramps up the hormone somatastatin. Stops production of GH.
High stress levels can cause the hormone cortisol to be released which increased glucocorticoid which also ramps up somatastatin. Poor lifestyle choices through nutrition is a sure way to create inflammation in the body processed junk food insufficient macronutrients will cause low GH.
What affects does healthy optimal growth hormone levels have on the body. Well it improves calcium uptake for stronger bones. Builds health muscle tissue which Inturn increases metabolic rate to burn unwanted stubborn fat,especially fat stored around the stomach.
Improve protein absorption and synthesis
Nourishes the major organs in the body with healthy growth.
Stop the liver from storing fat by lower its intake of glucose.
A process called gluconeogenisis,protein into carbohydrates- is increased through adequate GH levels.
Boosts immunity to fight of illness and disease. A visible improve in tighter more elastic health skin.
Positive Mood and energy boost with a sharpness in mental focus.
Deep sleep improves allowing the increase of more GH production.
Heart health increases with better blood flow to all parts of the body. Libido will increase along with function. Lower pain in the body which helps with quicker recovery after training. Heals joint pain and inflammation.
Here are signs that you may have low growth hormone production. A sure sign is struggling to get good restful sleep if your constantly waking up whilst sleeping and the quality of your sleep pattern is poor then is likely that your GH level will be low. You'll also find gaining excess fat especially in stubborn areas which are particularly hard to shift ie stomach hips.
The texture of your skin will become wrinkly with the added visibility of age spots. A loss of hair or going thin on top is another sign of GH level being low,there's also the possibility of turning grey. Sex will be non existence and function equally as poor. You'll find concentration on work projects any activities will become a chore. Trying to focus for long periods of time will be difficult. Immune system decline and reactions and reflexes not upto your optimal standard.
So what can we do to create a healthier environment for Growth hormone to occur naturally in our bodies?
Well consuming optimal amounts of protein in our diet is certainly a good way to increase our production. GH is increased when good protein sources are consumed-there are a building blocks for growth hormone to thrive.
Note:Poor sources of protein won't cut it! I'm talking about clean healthy protein sources like lava beans, kidney beans,black beans nuts & seeds,lentits even kale broccoli spinach all these foods have good clean amounts of protein in them. Meats from factory farms which are in every supermarket you see today-is garbage! and will ultimately end up causing high inflammation in the body which leads to injury,illness and longterm disease.
As I've mentioned before taking larger breaks between meals definitely boost GH by increasing the hungry hormone grehlin with attaches to the GH receptors. Keeping a balanced diet of carbohydrates protein and healthy fat is essential- try to steer clear of faddy non carbohydrate diets as they only lower growth hormone levels in the liver. Increasing carbohydrates can also be a problem if they are of a poor quality choose low glycemic carbohydrates that are nutritional dense and of high quality. Consume with protein and fats but keep good carbohydrates to around 40% Protein 20-30% fats 40%. This may vary depending on individual or particular sporting athlete.
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