When is the secretion of growth hormone most vigorous

The period of maximum secretion of growth hormone is during deep sleep at night, especially when entering slow wave sleep 1-2 hours after falling asleep. The secretion peak is mainly influenced by factors such as sleep cycle, age, exercise, and nutritional status.

1. Sleep cycle:

Human growth hormone is secreted in a pulsating manner, with about 70% of the daily secretion concentrated during nighttime sleep. The third and fourth stages of non rapid eye movement sleep, deep sleep, are the peak secretion period, during which the secretion of the anterior pituitary gland can reach 3-5 times that of wakefulness. Sleep deprivation or poor sleep quality can significantly inhibit hormone secretion.

2. Age factor:

adolescence is the period when growth hormone secretion is most active, with nighttime peaks reaching over 50% of the daily total. The secretion during childhood is about three times that of adults, and decreases year by year with age after the age of 30. The peak secretion at night in the elderly may decrease by more than 60%.

3. Exercise stimulation: After high-intensity anaerobic exercise, there will be a secretion peak 30-60 minutes, especially during explosive exercises such as strength training and sprinting. The intensity of exercise needs to reach more than 70% of the maximum heart rate to effectively stimulate secretion, but overtraining can actually inhibit hormone levels.

4. Nutritional status:

Growth hormone secretion increases on an empty stomach, and postprandial blood glucose elevation temporarily inhibits secretion. Protein intake, especially amino acids such as arginine and lysine, can promote secretion, while a high sugar diet can reduce nighttime secretion peaks by about 20-30%.

5. Circadian Rhythm:

The human body's biological clock regulates secretion rhythms through the hypothalamic pituitary axis, with the highest peak occurring between 1-3 am in normal individuals. Reversing day and night or traveling across time zones can lead to disrupted secretion rhythms, requiring 2-3 days to re-establish normal secretion patterns. Maintaining a regular sleep schedule is crucial for maintaining normal secretion of growth hormone. It is recommended to go to bed before 22:00 to ensure sufficient deep sleep time, and avoid high sugar diets 2 hours before bedtime. Moderate supplementation of high-quality proteins such as dairy products and fish, combined with resistance training, can optimize secretion levels. Children and adolescents should ensure one hour of moderate intensity exercise per day to avoid staying up late and affecting their growth and development. People over 40 years old can stimulate hormone secretion through intermittent fasting, cold water baths, and other methods, but it needs to be done under professional guidance. Regular monitoring of bone age and insulin-like growth factor levels can help evaluate secretion function.