Natural hgh in Women: What You Need to Know
Have you found it hard to build muscle since turning 40? Having a changing body type can be one of the most frustrating parts of ageing. If you’ve always been one of those women who get results by working out regularly, it feels like a betrayal when your body stops responding to your hard work.
But is all of that working out a lost cause? No!
Knowing the RIGHT kind of exercise to do in perimenopause can help you look and feel better again. Getting human growth hormone on your side is a good place to start.
What’s the role of HGH in women over 40?
It might seem odd to be thinking about human growth hormone (HGH) in perimenopausal women. After all, natural production of HGH is what propelled us through normal adolescent body development and our fertile years. And perimenopause is the downslope of that phase of life.
Yet natural HGH in women plays a considerable role in many of the unpleasant physical effects women attribute to perimenopause.
Let’s start at the beginning:
Human growth hormone is produced by the pituitary gland a the base of the brain. HGH is sometimes said to be the hormone of youthfulness because of its contribution to growth. But HGH does far more spur on growth and development.
Natural HGH has a pivotal role in:
- fat metabolism,
- growth of all tissues,
- energy level,
- tissue repair,
- whole body healing,
- cell replacement,
- bone strength,
- brain function,
- sexual function,
- organ health,
- enzyme production,
- integrity of hair, nails, skin.
So HGH isn’t just a hormone that affects one part of your body.
Natural HGH in women over 40 contributes to both essential function and quality of life as well.
While the pituitary gland produces human growth hormone, that’s just the beginning. Once HGH is in the body, it stimulates cell growth. This cell growth is essential to our body development in our growing years, particularly adolescence.
But HGH plays a role in our physiology throughout our entire lives. Most significantly, HGH is used to build muscle mass, boost protein production, and effectively utilize fat even as we age.
Natural HGH Production and the Aging Process
Unfortunately, natural production of growth hormone naturally decreases as you age. As a result, there are several undesirable effects of the pituitary gland secreting less natural HGH.
First of all, your body can’t make or maintain muscle easily without as much natural HGH. This is why it is so important for women over 40 to build muscle through weight lifting. You can’t count on your body to do it by itself!
Also, the gradual and progressive fall in natural HGH secretion that occurs with age happens at the same time as other hormonal fluctuations. It usually occurs with a fall in circulating insulin-like growth factor, reduction in lean body mass, decrease in testosterone production, and decreased estrogen production.
The stewing hormone soup of perimenopause results in a number of physical changes familiar to women over 40:
- increase in visceral body fat
- rise in low-density lipoprotein cholesterol
- decline in bone mineral density
- sleep disturbance
- reduced immune function
Those are some of the most commonly reported symptoms of women in perimenopause! Reading through that list it becomes clear why encouraging natural hgh in women during perimenopause is so important!
(It also helps to explain why the market for HGH supplementation is so hot. As always, though, I recommend discussing your situation with your trusted health care provider before starting any supplementation.)
The link between sleep and natural HGH production
Since the largest natural HGH surge in a normal day tends to occur around one hour after the onset of night-time sleep, getting regular quality sleep is essential to set your body up for HGH producing success. If the quality or quantity of sleep is inadequate there will be a reduction in the volume of natural HGH produced. This reduction has direct and negative consequences for fat loss and vitality. Therefore it is vital for anyone seeking fat loss to get plenty of sleep.
For most people, sufficient sleep means around seven to eight hours. If you have common sleep problems, taking the time to focus on sorting them out is essential for your well-being. Trying a bedtime routine to help you fall asleep is an easy, no-cost, low-intervention method to start with.
Stress and HGH in women
Elevated cortisol also has a negative impact on the production of HGH. Cortisol is a stress hormone. And for women in perimenopause, it is this increase in cortisol that is responsible for the dreaded belly fat. So ensuring that you are supporting your body’s production of HGH can counteract the negative effects of cortisol. You can also try these natural ways to reduce cortisol.
If you suffer from high stress in perimenopause, prioritizing restorative activities and getting a handle on your capacity to deal with stress and eliminating daily repetitive stress from your life should be very high priority. Try these 3 simple steps to less stress to get started.
Diet and effects on natural HGH production in women
Research has also shown how high-carbohydrate diets tend to supress hGH secretion. Many fat loss experts suggest avoiding sugar for two hours post exercise; instead, consume at least 25g protein immediately after a workout. Protein in liquid form is best for quick absorption (a non sugary protein shake). If you don’t have a protein drink, a protein bar (read the nutrition label!), lean poultry, meat or eggs has been shown to enhance hGH secretion post-workouts, too. What to eat after exercise is an important topic to consider.
It is also important to drink plenty of water during your waking hours and more when exercising, as dehydration has been shown to significantly reduce the exercise-induced HGH response. Thus, drinking plenty of water both before and during exercise is an important habit to develop. Hydration is a simple-to-fix but often overlooked solution for improving health and wellness.
Boost HGH naturally with Exercise
The good news is that maximizing HGH production doesn’t take a lot of time! In addition to getting more sleep, the best type of exercise for stimulating HGH in women is interval training.
In these short but intense exercise bouts, the goal is to create breathlessness and get sweaty! If you are not sweating during your workouts, it’s time to amp up the intensity. Pushing yourself to the point of sweating and breathlessness creates an oxygen debt– the huffing and puffing most of us want to avoid!
Oxygen demand is an important regulator in the body’s release of growth hormone during exercise. The objective with high-intensity in short bursts is to get a short-term ‘winded state’. During the recovery period, your body tries to replenish oxygen by raising heart rate and increasing breathing rates. It is the oxygen debt that works to trigger a growth hormone release.
Simply put, you need to raise your internal body temperature in order to achieve the desired hormonal response and get the pituitary gland to secrete more natural HGH. This is especially true for women in perimenopause.
Need some direction for this type of workout? Try Balance Virtual Bootcamp or Balance Virtual Bootcamp: REBOOT. Each program is eighteen workouts that can be done at-home, as they are delivered three times a week to your email in box. It is six weeks of guided, professionally-designed workouts. For 30 minutes three times a week, you can boost HGH naturally right from your own home with minimal equipment.
Remember, you don’t need to workout at this high intensity for an hour! A 2003 study published in the British Journal Sports Medicine found that “exercise intensity above lactate threshold (when you are huffing and puffing) for a minimum of 10 minutes appears to elicit the greatest stimulus to the secretion of hGH.” In plain English, that means you can work hard for only 10 minutes and still reap the benefits. Doing something is always better than doing nothing.
I have lots of ideas for how to fit exercise into a busy schedule if you need some help!
Stimulus of Natural HGH in Women Works to Reduce Perimenopause Symptoms
Women over 40 who are willing to adopt an exercise habit of shorter, more intense sessions and commit to quality sleep should see an increase in natural HGH production. As such, they will likely notice positive changes like fat loss, more energy, and improved bone health. All of these factors improve your quality of life by easing the effects of perimenopause.
Know that change is within your control. While it may not always be easy, committing to your health is always a worthwhile endeavor.
Karen Shopoff Rooff is a certified health coach. The Well Balanced Women blog is for educational purposes only and is not medical advice. Please discuss your health issues with a licensed medical practitioner.
I'm a Women's Wellness Warrior who is committed to helping women find realistic, sustainable solutions to creating a healthy lifestyle that works with their real life.
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