If there is one thing no one can avoid, it’s getting older. Aging is a natural and inescapable part of the human experience. While wisdom does come with aging, health problems are also part of the equation for many people. Many of those health problems stem from an age-related decline in human growth hormone (HGH) levels in the blood. To appreciate why that is the case, we should probably take a moment to better familiarize ourselves with HGH and their role in the human body.
Human growth hormones, also commonly referred to as growth hormones (GH), are peptide hormones secreted by the hypothalamus, the part of the brain that controls the autonomic nervous system, and the pituitary gland, which is one of many glands in the endocrine system, a complex network of glands and organs that secrete and release hormones into the bloodstream. Growth hormones work alongside insulin-like growth factor 1 (IGF-1), hormones secreted by the liver, to facilitate growth spurts during childhood. In adulthood, growth hormones and IGF-1 hormones are responsible for regulating the following functions in the body:
- Bodily fluids
- Body composition
- Fat metabolism
- Heart function
- Sugar metabolism
What Happens When Human Growth Hormone Levels Fall Too Low?
Studies show age-related GH deficiencies are more prevalent among men than women. One of those studies comes from Frontiers in Endocrinology, a peer-reviewed open-access scientific journal covering all aspects of endocrinology. It revealed that the incidence of adult-onset growth hormone deficiency (GHD) is higher in males, averaging roughly 19 cases per million among men compared to around 14.2 cases per million among women. While we are on the topic, let’s discuss what constitutes healthy growth hormone levels in men. Available data shows that healthy GH levels for men are between 0.4 to 10 nanograms per milliliter (ng/mL) or 18 to 44 picomoles per liter (pmol/L). When their GH levels fall below what is considered healthy, most men will struggle with a barrage of unpleasant symptoms. Some of these include the following:
- Anxiety and depression
- Decreased bone density, which can lead to osteoporosis
- Decreased energy levels
- Increased body fat, especially around the stomach
- Increase in LDL-cholesterol and triglyceride levels, which increases the risk of heart disease
- Insulin resistance, which can increase the risk of developing type 2 diabetes
- Reduced muscle mass and strength
Popular and Effective Ways To Ramp Up Human Growth Hormone Production in the Body
While the most common go-to for boosting low HGH levels and achieving relief from symptoms typical of an HGH-based hormonal deficiency is hormone replacement therapy (HRT), there are other options. Before delving into what those other options are, let’s first discuss what HRT is and what makes it such a popular treatment modality for individuals struggling with low HGH. Essentially, HRT involves using FDA-approved medications to help trigger the pituitary gland and hypothalamus to secrete more HGH into the blood. Some of these injectable HGH medications include the following:
- Genotropin
- Humatrope
- Norditropin
- Nutropin and Nutropin AQ
- Saizen
- Serostim
- Sogroya
- Zomacton
Consuming nutrient-dense foods is another way to boost low GH levels in the blood. One study from Mount Sinai Health System, the largest hospital network in New York City, revealed that a diet that includes glutamine-rich foods can help boost low GH levels in the blood and provide considerable relief from low GH symptoms. Beef, pork, poultry, milk, yoghurt, cheese, raw spinach, and cabbage are a few foods rich in glutamine. Along with glutamine-rich foods, dietary supplements also do an excellent job of elevating low GH levels in the blood. L-glutamine and L-arginine hydrochloride are examples of such supplements. Both are relatively inexpensive and readily available at most pharmacies and big-box stores. Lastly, getting the recommended 7 to 9 hours of deep, restorative sleep each night and staying hydrated can also help boost low GH levels.
The Benefits of Training in the Gym: How Exercise Can Help Men in Their 40s Combat Low Growth Hormone Levels
In addition to consuming nutrient-dense foods, getting plenty of sleep, and staying hydrated, regular exercise has been shown to boost low GH levels and lower high cortisol levels. For those unaware, cortisol is a stress hormone secreted by the adrenal glands. Low GH levels and high cortisol levels often go hand in hand. High cortisol levels can lead to weight gain, usually in the form of increased belly fat. Regular exercise lowers cortisol levels, increases GH levels, and relieves most low GH symptoms. That’s according to a 2021 study published by Frontiers in Physiology, a peer-reviewed journal that explores the physiology of living systems across all levels. But it does not end there; aerobic and resistance exercises can improve cardiovascular health, strengthen bones and muscles, and much more. The following are examples of aerobic and resistance exercises:
- Bent over rows
- Burpees
- Deadlifts
- Hang cleans
- High-intensity interval training (HIIT) that involves swimming, running, cycling, or jump roping
- Pull-ups
These exercises can boost muscle mass, reduce body fat, reduce high cortisol levels, boost low GH levels, and improve sleep quality, especially when combined with other healthy lifestyle habits. Studies show that most people can achieve these results with just 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week. As for strength training exercises, engaging in 2 to 3 strength training sessions for at least 30 minutes per week is enough to combat low GH levels and improve one’s overall health.
In summary, low human growth hormones and other hormone deficiencies are par for the course as men age, especially after age 40. Fortunately, there are many natural ways to resolve most hormonal imbalances, and most can help men get back to feeling more like themselves in no time. For severe hormonal imbalances, however, FDA-approved medications, like those mentioned in this article, may be necessary.
