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The Endocrine System, and how to keep it youthful
The endocrine system or hormonal system comprises several glands in the body that produce hormones that allow cells, tissues and entire organs to communicate with one another. Almost every cell, organ, and function in the body is controlled by hormones.
The endocrine system can be considered as a messenger system that regulates distant target organs through hormones secreted by glands into the circulatory system; so it basically releases hormones into the bloodstream, allowing them to travel to other regions of the body where they regulate the function of organs. The hormones regulate mood, growth, development, metabolism, reproduction and other functions. The endocrine system is made up of several glands. As we age most hormone levels will decline, but some hormones stay at the same level or even rise, compared to younger individuals. The endocrine function can also diminish with age, even if hormone levels do not, because of hormone receptors becoming less responsive in various tissues. These hormonal changes can affect various functions in major ways. Reduced protein synthesis, decreased lean body mass and bone mass, increased fat mass, insulin resistance, higher cardiovascular disease risk, increased vasomotor symptoms, fatigue, depression, anemia, poor libido, erectile dysfunction, and a decline in immune function are some of the clinical implications of these deficiencies as people get older. Stress, diseases, and exposure to certain substances may all affect your endocrine system, regardless of your age. Endocrine disorders such as hypothyroidism, diabetes, and osteoporosis can be caused by heredatory or lifestyle factors.
Hypothalamus
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The hypothalamus in the brain is the neurological control center for the endocrine systems, and its primary function is to instruct the pituitary gland to begin or stop producing hormones.
Pituitary gland
The pituitary gland is a gland located at the base of the brain and is the main gland of the endocrine system. It produces a number of important hormones, including growth hormone which regulate growth, prolactin which aids in the production of milk in breastfeeding mothers, antidiuretic hormone (vasopressin) which regulates blood pressure and helps control body water balance through its effect on the kidney, corticotropin which stimulates the adrenal gland to produce certain hormones, and thyroid-stimulating hormone which stimulates the production and secretion of thyroid. Growth hormone levels drop with age, resulting in loss of muscle mass and strength. As aldosterone levels drops with age, dehydration becomes more common. Insulin, which helps regulate blood sugar levels, is less efficient, and less insulin may be released as a result of aldosterone signaling the body to maintain salt and therefore water. Insulin is a hormone that allows sugar to pass from the bloodstream into cells, where it can be transformed into energy. Because of the changes in insulin, blood sugar levels rise faster after a big meal and take longer to return to normal.
Diet and lifestyle choices that significantly increase human growth hormone (HGH) levels naturally
Reduce body fat. Your HGH production is directly proportional to the quantity of belly fat. Those with more abdominal fat are more likely to have poor HGH production and a higher risk of disease. Furthermore, obesity has been linked to reduced levels of HGH and IGF-1, a growth-related protein. The dangerous form of fat is belly fat, or visceral fat, which has been related to a variety of health conditions. HGH levels and other attributes of your health will benefit from losing abdominal fat.
Intermittently fasting. Fasting causes a significant boost in HGH levels, according to studies. HGH levels increased by over 300 percent during three days fasting, according to one study. The HGH levels increased by 1,250 percent after a week of fasting. Other studies have reported similar results, with HGH levels doubling or tripling after only 2–3 days of fasting. Long-duration fasting is however not maintainable, and intermittent fasting has therefore become an increasingly prevalent dietary strategy that restricts eating over shorter periods of time. Intermittent fasting can be done in a variety of ways. A daily 8-hour eating window followed by a 16-hour fasting is a popular strategy. Another is to eat only 500–600 calories twice a week. Intermittent fasting can boost HGH levels both by promoting fat loss, and by keeping insulin levels low. Insulin spikes, according to research, can cause your normal growth hormone production to be disrupted.
Decrease sugar consumption. Lower HGH levels are linked to an increase in insulin. Refined carbohydrates and sugar are the foods that boost insulin levels the most, thus limiting your sugar intake may help you achieve optimal growth hormone levels. A study showed that healthy adults had 3–4 times higher HGH levels than diabetics. Excess sugar intake also results in weight gain and obesity, which negatively affects HGH levels.
Avoid eating before going to bed. HGH is mostly produced during night sleep, and because most meals produce an increase in insulin levels, it is recommended to avoid eating right before bedtime. A high-carb or high-protein meal will boost your insulin and block some of the HGH released at night.
High-intensity exercise. Exercise is one of the most effective strategies to significantly boost your HGH levels. The most effective form of exercise for increasing HGH is high-intensity exercise, but any type of exercise is useful. To boost your HGH levels and enhance fat loss, conduct repeated sprints, interval training, weight training, or circuit training. Exercise has also the potential to reduce body fat, which is also beneficial for boosting HGH levels.
Improved quality of sleep. When you sleep, the majority of your HGH is released in pulses. Your body's internal clock, or circadian rhythm, is responsible for these pulses. The biggest pulses happen before midnight, while some smaller ones happen in the morning. Poor sleep has been found in studies to limit the quantity of HGH your body produces. In fact, getting enough deep sleep is one of the most effective ways to boost your long-term HGH production.
Arginine supplementation. When taken alone, arginine may promote an increase in HGH levels. Despite the fact that most people take amino acids like arginine in conjunction with exercise, multiple studies have found that HGH levels do not increase much. However, studies show that consuming arginine on its own, without any exercise, can greatly boosts levels of HGH. One study showed that ingesting 114 mg of arginine per pound of body weight (250 mg per kg), or 15–20 grams per day, resulted in a 60 percent increase in HGH levels during sleep.
GABA (gamma aminobutyric acid) is a non-protein amino acid that acts as a neurotransmitter, transmitting information throughout the brain. It's commonly used to help people sleep because it's a well-known relaxing agent for the brain and central nervous system. Surprisingly, it may also aid in the rise of HGH levels. Taking a GABA supplement resulted in a 400 percent increase in HGH at rest and a 200 percent increase after exercise, according to one study. Because your nightly growth hormone release is linked to sleep quality and depth, GABA may help you enhance HGH levels by improving your sleep.
Beta-alanine supplementation. Beta-alanine is an amino acid that can help you feel less tired and improve your exercise performance. In addition, if you follow an exercise routine, beta-alanine may help you gain muscle mass. Some beta-alanine -containing sports pills can help you improve your performance while also temporarily increase your HGH levels. Taking 4.8 grams of beta-alanine before a workout boosted the number of reps performed by 22%, according to one study. However, if you're attempting to lose weight, the extra calories in the drink will cancel out any advantage from the short-term HGH boost. Protein drinks, both with and without carbs, have been found in studies to increase HGH levels during workouts. Meat, poultry, and fish are rich beta-alanine.
Melatonin supplementation. Melatonin is a hormone that aids in the regulation of sleep and blood pressure. Melatonin pills have become a popular sleep aid that can help you sleep better and longer. While getting enough sleep can help increasing HGH levels, studies have shown that taking a melatonin tablet can further boost HGH production directly. Take melatonin 30 minutes before bedtime to get the most out of it. Begin with a smaller dose to gauge your tolerance, then gradually increase if necessary.
Other natural supplements to consider for boosting HGH levels:
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A 2-gram glutamine injection can raise HGH levels by up to 78 percent for a short time.
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A 20-gram dosage of creatine raised HGH levels for 2–6 hours.
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A study indicated that giving ornithine to subjects 30 minutes after exercise resulted in a higher peak in HGH levels.
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500 mg of L-dopa boosted HGH levels in Parkinson's disease patients for up to 2 hours.
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Glycine has been shown in studies to boost gym performance and provide short-term HGH spikes.
Pineal gland
The brain also contains the pineal gland that produces melatonin, a hormone that aids in the preparation of your body for sleep. Melatonin deficiency may have a role in the loss of regular sleep-wake cycles (circadian rhythms) as people age. Melatonin has also been shown to stimulate HGH production.
Thyroid and parathyroid glands
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The neck contains the thyroid and parathyroid glands. The thyroid gland produces thyroid hormone, which regulates development and metabolism. Many processes slow down if this gland doesn't produce enough hormone (a condition known as hypothyroidism); the heart rate and metabolism decrease and weight gain may occur. Everything speeds up if too much thyroid hormone is produced (hyperthyroidism), resulting in a faster pulse and weight loss without activity. The thyroid gland also generates the hormone calcitonin, which may allow calcium to be absorbed into bone and hence contribute to bone strength. The parathyroid is a group of four tiny glands located behind your thyroid and they contribute to bone health by controlling calcium and phosphorus levels.
Thymus
The thymus is located between the lungs, and is an important regulator of the immune system as it produces a certain type of immune cells, the T-lymphocytes.
Adrenals
The adrenals are located on top of the kidneys, and are responsible for producing the "fight or flight" hormone adrenaline (also known as epinephrine), but they also produce corticosteroids. They have an impact on your metabolism, heart rate, oxygen intake, blood flow, and sexual performance.
Pancreas
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The pancreas is located behind the stomach, and it serves both the digestive and endocrine systems. It produces digestive enzymes, which aid in the digestion of food. Insulin and glucagon are two hormones produced by the pancreas, and these hormones guarantee that the proper quantity of sugar is present in the circulatory system and cells. Blood sugar levels can become dangerously high if sufficient amounts of insulin is not produced, which is the case for people with type 1 diabetes. The pancreas produces some insulin in type 2 diabetes, but not enough. Decreased production of insulin will increase the risk of type 2 diabetes.
Ovaries
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In the pelvic area of women are the ovaries that produce estrogen and progesterone, and these hormones assist in the development of breasts throughout puberty, the regulation of the menstrual cycle, and the support of pregnancy. Menopause is caused by a decrease in estrogen levels in women.
Testes
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In the pelvic area of men are the testes that produce testosterone that regulate the development of facial and body hair throughout puberty. It also instructs the penis to expand and aids in the production of sperm. Testosterone levels in men often decline over time. Healthy levels of testosterone are critical for adults' overall health, disease risk, body composition, sexual function, and pretty much everything else. Furthermore, raising your testosterone levels might result in fast increases in muscular mass and vitality in just a few weeks. Surprisingly, it has a significant impact on female health and sexual well-being as well. Both genders should maintain appropriate testosterone levels, especially as they get older.
Natural ways to boost testosterone levels
Strength Exercise. Exercise is one of the most efficient ways to prevent many diseases associated with a sedentary lifestyle, and it can also increase testosterone levels. Regular exercisers had higher testosterone levels, according to a comprehensive study. Exercise boosts testosterone levels, fitness, and reaction time in the elderly. Weight lifting is considered the best type of exercise for increasing testosterone in the short and long term. Although all types of exercise should work to some extent, high-intensity interval training (HIIT) can be particularly beneficial.
Consume protein, fat, and carbohydrates. What you consume has a significant impact on your testosterone and other hormone levels. As a result, you must be mindful of your long-term calorie consumption and diet strategy. Eating adequate protein can help you maintain healthy levels and lose weight, both of which are linked to your testosterone. Carbohydrate consumption can assist boosting testosterone levels during resistance training. Consuming sufficient amounts of healthy fats is also helpful for increasing testosterone levels. The optimal diet is one that consists primarily of whole foods and has a balanced fat, protein, and carbohydrate content
Minimize stress. Stress and cortisol levels should be kept to a minimum. Long-term stress has been linked to elevated levels of the hormone cortisol, and when cortisol levels that are abnormally high it can result in a decrease in testosterone levels. These hormones work in a seesaw fashion: as one rises, the other falls. High cortisol levels and stress can increase food intake, weight gain, and the build-up or belly and visceral fat, and this will have an adverse effect on testosterone levels. Reduce recurrent stressful circumstances in your life for optimal health and hormone levels. Focus on a whole-foods-based diet, regular exercise, adequate sleep, laughing, and a well-balanced lifestyle to reduce stress and boost testosterone levels.
Get plenty of restful, high-quality sleep. A good night's sleep can have a significant impact on your testosterone levels. The appropriate quantity of sleep varies by individual, but one study revealed that sleeping only 5 hours per night was connected to a 15% drop in testosterone levels. According to one study, testosterone levels rise 15% higher on average for every additional hour of sleep you obtain. Although some people appear to function well with less sleep, studies suggests that 7–10 hours of sleep per night is optimal for long-term health and testosterone production.
Vitamin D and sun exposure. Vitamin D has been demonstrated in studies to provide a variety of health benefits and may possibly act as a natural testosterone booster. Vitamin D and calcium also improved testosterone levels in the elderly, lowering the chance of falling. Frequent exposure to sunlight, or taking roughly 3,000 IU of a vitamin D3 supplement daily, can raise testosterone levels, and also provide the other health advantages of vitamin D. Vitamin D deficiency has been associated to several illnesses and disorders, from autoimmune disorders to Parkinson's disease and cognitive disorders. A recent study showed that vitamin D levels correlate with falls and some non-motor symptoms in people with Parkinson's disease.
Supplement with a combination of vitamins and minerals. Zinc and vitamin B supplementation improved sperm quality by 74% in one trial. Zinc also increases testosterone levels in athletes and people who are zinc deficient. Other evidence suggests that vitamins A, C, and E may influence your sex hormone and testosterone levels. Vitamin D and zinc pills may be the greatest of all the vitamins and minerals available, according to testosterone studies.
Ashwagandha, also known as Withania somnifera or winter cherry, is a Solanaceae (nightshade) family annual evergreen shrub that grows in India, the Middle East, and portions of Africa. It is one of the most significant herbs in Ayurveda (India's ancient medical system), and it has been utilized as a concoction promoting wide-ranging health effects including young physical and mental state of health as well as happiness. Ashwagandha is the herb with the most research behind it, and one study reported a 17 percent increase in testosterone levels and a 167 percent increase in sperm count in infertile males who took this herb. Another study found that it reduced cortisol by roughly 25%, which could help testosterone increase.
Supplement with ginger extract. Ginger extract has a number of health benefits. Research in infertile humans discovered that ginger can increase testosterone levels by 17 percent and other critical sex hormones.
Supplement with caffeine and creatine. Caffeine and creatine monohydrate, when paired with a fitness program, may help to enhance testosterone levels.
Horny goat weed, Mucuna pruriens, shilajit, and tongkat ali are some other common herbs that have been studied in both animals and people and shown to boost testosterone levels.
Avoid estrogen-like compounds. High quantities of estrogen-like substances may also alter your testosterone levels, so avoid BPA, parabens, and other chemicals found in some types of plastic on a daily basis. Excessive alcohol or drug usage, whether medical or recreational, can also lower testosterone levels.
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