Lifestyle Choices that Affect Growth Hormone ReleaseAging and growth hormone deficiency both are associated with decreased lean body mass, decreased bone density, increased abdominal fat, abnormal cholesterol levels, glucose intolerance, reduced aerobic endurance, and reduced immune function.1,2 Since growth hormone production decreases progressively beginning in early to mid-adulthood, it is important to pursue lifestyle choices that slow the decline in growth hormone levels. Aside from possible injury during resistance or aerobic exercises, these lifestyle modifications have no side effects.
Start doing more of the things that boost your growth hormone secretion, such as getting quality sleep and performing resistance and aerobic exercises. These positive lifestyle choices will improve your overall health and may even improve your growth hormone levels.
What Boosts Your Growth Hormone Levels?
Quality Sleep – Growth hormone is secreted primarily at night during deep sleep. Anything that reduces the quality of sleep, such as alcohol, caffeine, sleep apnea, or certain medications, will decrease growth hormone secretion and will consequently hinder physical recovery.3,4 (See Sleep Introduction)
Resistance Training – Resistance training increases anabolic (muscle building) growth hormone levels to promote protein synthesis. The magnitude of testosterone and growth hormone release is related to the size of muscle groups used, the intensity of exercise performed, and the length of rest between sets. The larger the muscle groups utilized (i.e. the quadriceps), the higher the intensity, and the shorter the rest intervals between sets, the greater the testosterone and growth hormone release (See Resistance Training).
What Lowers Your Growth Hormone Levels?
Stress – Stress, particularly chronic stress, reduces GH secretion. It is important to reduce stresses in your life both to improve growth hormone release and to improve overall health.
Lack of Rest Between Workouts – While both resistance training and aerobic exercise increase growth hormone release, it is essential to rest adequately between workouts. Excessive exercise can actually decrease growth hormone levels. An individual should take at least one day off between weight training sessions while continuing to get adequate sleep throughout the week.
References1. Corpas E, Harman SM, Blackman MR. Human growth hormone and human aging. Endocr Rev. Feb 1993; 14( 1): 20-39.2. O’Connor KO, Stevens TE, Blackman MR. GH and aging. In: Juul A, Jorgenson JOL, eds. Growth Hormone in Adults. Cambridge, UK: Cambridge University Press; 1996.3. Ekman AC, Vakkuri O, Ekman M, Leppäluoto J, Ruokonen A, Knip M. Ethanol decreases nocturnal plasma levels of thyrotropin and growth hormone but not those of thyroid hormones or prolactin in man. J Clin Endocrinol Metab. Jul 1996; 81 (7): 2627-2632.4. Roehrs T, Roth T. Sleep, sleepiness, and alcohol use. Alcohol Res Health. 2001; 25 (2): 101-109.5. Williams T, Berelowitz M, Joffe SN, et al. Impaired growth hormone responses to growth hormone-releasing factor in obesity. A pituitary defect reversed with weight reduction. N Engl J Med. Nov 1984; 311 (22): 1403-1407.6. Iranmanesh A, Lizarralde G, Veldhuis JD. Age and relative adiposity are specific negative determinants of the frequency and amplitude of growth hormone (GH) secretory bursts and the half-life of endogenous GH in healthy men. J Clin Endocrinol Metab. Nov 1991; 73 (5): 1081-1088.