Every person has the ability to produce Human growth hormones. However, some people, due to some complications, can experience less HGH production. But the question is, how can a person naturally increase HGH? Keep reading to find out.
Losing body fat
The HGH production in your body is directly related to body fat, especially the belly fat. And also as we all know, excessive body fat production can lead to several diseases.
But what we do not know or might not know that this fat is likely to decrease HGH production as well. An interesting fact is – excessive body fat impact on the HGH level more in men rather than in women.
HGH and weight play a two-way role. The secretion of sufficient HGH results in burning more body fat and bulking of muscle mass.
This process improves the quality of life, as well as maintains an ideal body structure conducive to HGH secretion.
Similarly, per an article on the Healthline publication, shedding body fat around your belly helps optimize HGH levels.
However, reducing body fat with a healthy diet and constant exercise can help increase the HGH level in both gender.
Reducing sugar consumption
Intake of too much insulin can directly impact the HGH level by lowering it. Healthy people are seemed to have 3-4 levels higher HGH than the ones with diabetes, less carb tolerance, and insulin functioning.
Be choosy at dinner
The human body naturally releases a significant amount of HGH during night time. And something your dinner meal might contain high carb or insulin which can block the release system of the HGH at night.
So as eating less isn’t technically a good choice, just be healthy at dinner.
Improve bedtime
Speaking of the night time, HGH seems to be released at a significant rate while sleeping. So you might want to use the best of it by having a better bedtime routine.
Because the longest pulses of your internal circadian cadence take place during the night sleep following with some shorter pulses at the beginning of the morning. So poor bedtime routine or lack of sleep can even really results in HGH level reduction.
Fasting
Fasting is a good solution when it comes to a lot of health issues. But continuous fasting with irregular food routine isn’t a healthy solution.
Rather what you can do is to create a fasting routine with a fair gap in between to give your body rest and energy to have the following fast.
Per an article on the PubMed Central publication, fasting enhances GH release using two approaches. These are through frequency variation, which induces discrete pulses of HGH release, and amplitude, which instigates sinusoidal periodicities modulation.
By altering the frequency and amplitude of the HGH secretion, fasting alters the somatotropic hormone release, which plays a role in regulating body functions during starvation.
This strategy helps to grow the HGH level strategically without any side effects.
Exercise regularly
Exercise is one of the most effective ways to increase HGH levels. Studies have shown that both resistance training and high-intensity interval training (HIIT) can increase HGH secretion.
Resistance training involves using weights or resistance bands to perform exercises that target specific muscle groups. HIIT involves alternating short bursts of high-intensity exercise with periods of rest or lower-intensity exercise.
Both types of exercise stimulate the release of HGH in the body, which helps to promote muscle growth, fat loss, and overall health.
Consume high-protein foods
Consuming high-protein foods can help increase HGH levels by providing the amino acids that are necessary for HGH synthesis. Foods that are high in protein include lean meats, fish, poultry, eggs, dairy products, legumes, and nuts.
Aim to consume at least 1 gram of protein per pound of body weight each day to support muscle growth and HGH secretion.
Reduce stress
Chronic stress can interfere with HGH secretion by increasing cortisol levels. Cortisol is a hormone that is released in response to stress, and it can inhibit the release of HGH.
Incorporate stress-reducing activities such as meditation, yoga, or deep breathing exercises into your daily routine to reduce stress levels and promote HGH secretion.
Consume Foods Rich in L-Arginine
L-arginine is an amino acid that helps stimulate the production of HGH. It works by increasing the levels of nitric oxide in the body, which in turn stimulates the release of HGH from the pituitary gland.
Foods that are high in L-arginine include nuts (almonds, peanuts, cashews), seeds (pumpkin seeds, sesame seeds, sunflower seeds), and seafood (tuna, shrimp, crab). Incorporating these foods into your diet can help increase HGH production naturally.
Try natural HGH supplements: Some natural supplements like velvet bean extract, GABA, and ornithine have been shown to increase HGH levels.
However, it’s important to note that the effectiveness of these supplements is not well-established, and they may have side effects or interact with medications. It’s always best to consult with a healthcare professional before trying any supplements.
Drink green tea: Green tea contains antioxidants called catechins, which can help increase HGH levels.
In addition to its potential HGH-boosting benefits, green tea has also been linked to improved brain function, fat loss, and reduced risk of chronic diseases like cancer and heart disease.
Get regular massages: Massage therapy can help stimulate the production of HGH by increasing blood flow and reducing stress. A study published in the International Journal of Neuroscience found that massage therapy increased HGH levels by an average of 31%.
Consume Foods Rich in Vitamin C
Vitamin C is an antioxidant that helps support the immune system and has been shown to increase HGH production. It works by reducing oxidative stress in the body, which can inhibit the release of HGH.
Foods that are high in vitamin C include citrus fruits (oranges, lemons, grapefruits), bell peppers, and broccoli. Incorporating these foods into your diet can help increase HGH production naturally.
Nutritional supplements
Certain nutritional supplements, such as arginine, glutamine, and glycine, have been shown to increase HGH levels. Melatonin is also another essential supplement. These amino acids are involved in HGH synthesis and can be taken as supplements to support HGH secretion.
Some supplements contain melatonin, which is released in large doses during the night. The hormone induces restful sleep that transcends into the SWS sleep phase.
As you know, it’s during this phase when HGH is released in large volume.
Per an article on the Medical News Today publication, other supplements containing amino acids significantly elevate HGH secretion.
However, it’s important to speak with a healthcare provider before taking any supplements, as they can interact with other medications and may not be appropriate for everyone.
SIMILAR QUESTION
What Naturally Releases Growth Hormone?
Growth hormone (GH) is an important hormone produced by the pituitary gland located at the base of the brain. It is responsible for the growth and development of the body. It also plays a role in the regulation of body composition, metabolism, and physical and cognitive development.
GH is naturally released in response to various stimuli. For example, it is released in response to exercise, sleep, stress, and certain nutrients. It is also released in response to certain hormones, such as insulin-like growth factor-1 (IGF-1), which is produced by the liver.
Exercise is an effective way to increase growth hormone production. Exercise stimulates the release of GH, which helps to promote muscle growth and repair, as well as to improve physical performance. Exercise also increases the level of IGF-1, which helps to regulate the release of GH.
Sleep is another important factor that can influence GH release. During sleep, the body produces more growth hormone than at any other time. This is because sleep is a time when the body is able to rest and recover. During deep sleep, the body is better able to produce and release GH.
Stress is another factor that can influence GH release. Stress activates the body’s “fight or flight” response, which increases the production of hormones such as cortisol and adrenaline. These hormones stimulate the release of GH, which helps the body to cope with the stress.
Certain nutrients can also influence GH production. Amino acids such as arginine, lysine, and ornithine are known to stimulate the release of GH. Additionally, certain vitamins and minerals such as zinc, magnesium, and vitamin D can also help to boost GH levels.
In conclusion, there are a number of different factors that can influence the release of growth hormone. Exercise, sleep, stress, and certain nutrients are all known to stimulate the release of GH. By understanding how these factors work, it is possible to optimize GH production and maximize its benefits.
