Ghoming hormone (GH), sometimes referred to as the name Human growth hormone (growth hormone)It plays a strong role in how your body grows, recovers, and remains meager. Although it is the most famous to help children grow longer, GH is still necessary in adulthood – which calls for muscle repair, fat metabolism, and comprehensive physical performance.
In the world of health and fitness, GH is often associated with athletic performance and anti -aging. But before looking at any extreme interventions, it is important to understand how Your body produces natural GHWhat are the factors that enhance or suppress them, and what signs may indicate an imbalance.
This article collapses:
- What is gh and what it does
- Why is fitness, losing fat and muscle restoration
- How to increase GH levels naturally
- What do you know about GH and tested imbalances
With the support of scientific research and a book for both professionals and conscious readers, this guide will help you make enlightened decisions on your hormones and health.
What is the growth hormone?
Ghoming hormone (GH)Also known as SomatotinIt is the protein -based peptide hormone that secretes The front pituitary gland. He plays a vital role in Growth, tissue repair, body formation, metabolism and physical performance.
GH is especially active during:
- Childhood and adolescence (for length and bone growth)
- Sleeping and exercises (to fix tissue and meticulous organization)
- Healing from injury or severe physical exertion
It works in conjunction with other hormones such as Insulin-like growth factor (IGF-1)and TestosteroneAnd Thyroid hormones To organize anabolic operations in the body.
The main functions of the growth hormone
1. Stimulates muscle growth and repair
GH promotes Protein And stimulate IGF-1Enhancing the ability of the body Building lean muscle mass Fix the tissue – critical for athletes and fitness lovers.
2. Increases fat metabolism
Growth hormone Fill the fat stores (Especially visceral fats) by motivation Fat decomposition– Flasting energy for energy. Improved Body formation Without affecting lean tissues (he and others, 1989).
3. Supports bone density and growth
GH plays a major role in the increase Bone mineral densityEspecially during young people. It also helps Calcium save It enhances the strength of the bone in adults (Mazziotti et al., 2006).
4. Enhance healing and recovery
The tissue repair speeds up after injury or after a high -density practice, especially during Slow wave sleep (Deep sleep), when the GH (Van CAUTER ET Al., 2000) reaches.
5. It regulates metabolism and blood sugar
GH affects Glucose metabolismIncreasing blood sugar in the short term by reducing insulin sensitivity. Long -term and balanced GH levels are a key Metabolism.
When and how GH is launched
The growth hormone is launched in Pulse bugsEspecially during:
- deep sleep (About 60-90 minutes after sleep)
- Extensive (Especially the resistance training and HIit)
- Fasting or restricting calories
GH secretion decreases with age, especially after the age of 30, but lifestyle can Improving natural GH production.
Signs of imbalance growth hormone
GH (adults) deficiency
- Low muscle mass and strength
- Increased fat in the abdomen
- Fatigue and poor healing
- Insulin resistance
- Low bone density
- Low mood or weak concentration
Excess gh (for example, huge beds)
- Extension hands/feet/face bones
- Joint pain, thick skin
- Cardiovascular strain
- Sleeping breathing
- Headache or vision problems (due to the pituitary tumor)
Always consult an endocrinologist if you suspect hormonal imbalances.
How to enhance the growth hormone naturally
1. Give priority to deep sleep
Most GH is secreted through Stage 3 (slow wave) sleep. To improve this:
- Sleep from 7 to 9 hours per night
- Keep a fixed bed/waking times
- Avoid screens 60 minutes of sleep
2. Training intensively
Exercise is a strong operator for GH:
- Resistance training ((Elevators6-12 actors)
- Welcome And sprints (30-60 seconds)
- Avoid excessive training, which may be released
One study showed an increase in GH Up to 500 % after exerciseEspecially in non -trained individuals (Godfrey et al., 2003).
3. Try intermittent fasting
Fasting for 16-24 hours can significantly increase GH levels. This response is amplified by:
- Low insulin
- Increase ghrelin (that supports GH)
4. Maintaining the levels of fat in the healthy body
Obesity is associated with GH secretionespecially Osteral fats (Björntorp, 1991). Loss up to 5-10 % of body weight can normalize GH rhythms.
5. Avoid eating high sugar before bed
Nails in insulin can prevent GH. Avoid repeated carbohydrates late at night, may improve overnight Hormonal balance.
Growth hormone and fitness
Mathematics and bodybuilding often are explored GH Anabolic capabilitiesbut The external GH use is banned in professional sport It carries risks such as:
- Carpterplace tunnel syndrome
- Keep water
- Joint pain and muscles
- Glucose intolerance
Instead, the focus should be on Promotion of natural GH production Through smart training, recovery, and nutrition.
GH and clinical use
Growth hormone tests Usually:
- IGF-1 blood levels (A stable mark to produce GH)
- GH stimulation tests using insulin or arginine (if a shortage of deficiency is suspected)
Clinical therapy GH Reserved for:
- Child growth failure
- GH deficiency due to the pituitary issues
- HIV -related muscles
that it It is not recommended to combat aging or sports improvementUnless it is under strict medical supervision.
conclusion
The growth hormone is one of Most of the influencing hormones For muscle growth, fat metabolism, recovery, and comprehensive vitality. While artificial GH is used in medical scenarios, most people can Maximizing normal GH levels during:
- deep sleep
- Intensive and consistent training
- Strategic fasting
- Clean nutrition and stress reduction
GH enables you to make better options in training and recovery-and improve your body composition and long-term health.
Reference
- Van CAUTER, E., LePRoult, R., & Plat, L. (2000). Life -related changes in slow wave sleep, Al Reem sleep and the relationship with growth hormone and cortisol in healthy men. mosque.
- Godfrey, RJ, Madgwick, Z. , & Whyte, GP (2003). The response of the growth hormone resulting from the exercise of the athletes. Sports medicine.
- He, Ki, and others. (1989). Fasting enhances the secretion of growth hormone and inflates the complex rhythms of the secretion of the growth hormone in humans. J Clin Invest.
- Mazziotti, G., et al. (2006). Growth hormone, IGF-1 and bones: physiological and clinical aspects. Bones.
- Björntorp, P. (1991). The metabolic effects of body fat distribution. Diabetes care.
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