Growth Hormone: the silent key that can boost or limit your health

The human body depends on several hormones to function properly. Among them, one of the most important — and also one of the most overlooked — is growth hormone. It influences growth during childhood, body composition in adulthood, and even healthy aging. When balanced, it promotes vitality. However, when it is deficient or excessive, it can lead to serious health problems.

Understanding how this hormone works is an essential step toward better health at any stage of life.

What is growth hormone?

Growth hormone is scientifically known as GH (Growth Hormone) or somatotropin. It is produced by the pituitary gland, a small gland located at the base of the brain that regulates several other hormones in the body.

The main function of GH is to stimulate growth and cellular regeneration. In addition, it plays an important role in metabolism by regulating how the body uses fats, carbohydrates, and proteins for energy.

During childhood and adolescence, GH is essential for height growth. In adulthood, it remains crucial for maintaining muscle mass, bone density, and metabolic balance.

How growth hormone works in the body

GH does not act alone. Once released by the pituitary gland, it stimulates the liver to produce IGF-1 (Insulin-like Growth Factor 1), which is the primary mediator of its effects on tissues.

This process directly influences:

• Bone growth

• Muscle development

• Fat burning

• Tissue repair

• Skin health

• Energy levels and vitality

GH is released in a pulsatile pattern, mainly during deep sleep. For this reason, good sleep quality is one of the most important factors for adequate hormone production.

How to naturally stimulate growth hormone

The good news is that simple and consistent habits can naturally increase GH production, without the need for medication.

1. Sleep well and deeply

Approximately 70% of daily GH secretion occurs during deep sleep, especially in the first hours of the night. Sleeping fewer than 7 hours or having fragmented sleep significantly reduces this production.

2. Practice physical exercise

High-intensity exercise and resistance training are powerful GH stimulators. Studies show that high-intensity interval training (HIIT) can temporarily increase GH secretion by up to 450%.

3. Maintain a balanced diet

Diets high in sugar and ultra-processed foods increase insulin levels, which inhibit GH. In contrast, diets rich in quality protein, vegetables, and healthy fats support hormonal balance.

4. Control stress

Cortisol, the stress hormone, directly competes with GH. The higher the chronic stress, the lower GH production tends to be.

When growth hormone deficiency becomes a problem

GH deficiency can occur both in childhood and adulthood.

In children, it may cause:

• Short stature

• Slow growth

• Delayed physical development

In adults, symptoms are more subtle but still significant:

• Increased body fat

• Reduced muscle mass

• Constant fatigue

• Decreased bone density

• Lower quality of life

Studies indicate that adults with GH deficiency have a higher risk of cardiovascular and metabolic diseases (Molitch et al., Endocrine Reviews, 2011).

When excess growth hormone harms health

Excess GH is usually associated with benign pituitary tumors and can lead to two main conditions:

Gigantism

Occurs when GH excess happens before the growth plates close, during childhood or adolescence. It results in excessive height growth.

Acromegaly

More common in adults. It causes enlargement of the hands, feet, and jaw, and may also lead to:

• Joint pain

• Heart problems

• Insulin resistance

• Sleep apnea

According to the World Health Organization, untreated acromegaly is associated with increased mortality.

Synthetic GH use: necessary caution

The non-medical use of GH, often seen in aesthetic or illegal sports practices, can cause significant side effects, including fluid retention, increased blood glucose, and cardiovascular strain. GH therapy should only be used when medically indicated and under specialist supervision.

Final considerations

Growth hormone is a true regulator of health throughout life. It influences physical development, body composition, and the aging process. Although its production naturally declines with age, healthy habits can help maintain more adequate levels and significantly improve quality of life.

Sleeping well, eating properly, staying active, and managing stress are not just healthy habits — they are powerful hormonal strategies.

If you want more energy, better body composition, and healthier aging, start taking care of your habits today.

Thank you for reading. Continue following Escolha Mast and take the next step toward transforming your health and your life.

Scientific references

• Molitch ME et al. Evaluation and treatment of adult growth hormone deficiency. Endocrine Reviews, 2011.

• Melmed S. Pathogenesis and diagnosis of growth hormone excess. The Lancet Diabetes & Endocrinology, 2016.

• National Institutes of Health (NIH). Growth Hormone Overview.

• World Health Organization (WHO). Endocrine disorders and growth hormone.