The Decline Of HGH Levels
HGH is one of the most important hormones that facilitate progressive growth into adulthood in children as well as adults, it helps in protein synthesis and increases fat metabolism. As years creep in and adulthood kicks in, HGH production declines naturally. HGH regularly termed as ‘fountain of youth’ its decline means as we age it becomes harder to maintain tissue and bone density and it is easier to add weight. HGH helps mobilize fat for energy and promotes lean muscle tissue. Inability of the body to naturally produce its HGH means a need to boost production. You do not need to feel sick to want to increase HGH.
Natural Methods to Increase HGH Naturally
Getting the recommended number of sleep hours is essential for the body. You must learn to rest for as many hours as the body needs to feel replenished because it promotes optimal HGH levels. The pituitary gland located at the base of the brain secretes HGH in six to twelve bursts every 24 hours. However, the number of bursts is influenced by various factors and sleep is one of them.
Getting adequate sleep is an essential requirement for high HGH production. Under normal conditions HGH production increases when one is sleeping compared to when the body is active. According to a study, HGH production is at its peak between 11 pm and 2 am. Lack of enough sleep or interrupted sleep reduces the chances of the body secreting HGH effectively.
High Intensity Exercise
Exercising regularly is a natural way to boost HGH secretion, but not all exercises are effective. Intense workouts like resistance training, splints and intervals are the best way to increase HGH production. Regular intense workouts promote HGH production after each session. Brief rest session in between intense exercise also play a vital role in HGH secretion. Make a habit of taking a one-minute break while working out to increase HGH production.
The three determinants while exercising are frequency, load and recovery, the duration of exercise does not necessarily matter. Endurance workouts on the other hand should not take you beyond your lactic threshold or be for long stretches, or push you to a point where your body feels like you are burning. Secretion is high within the first weeks of intense exercise, regulates as the body adapts and drops after three weeks.
The nutrition value of your food is very important in determining the amount of HGH the body can naturally produce. A high carbohydrate diet reduces HGH production. In a study, it was revealed that men who consumed 80% carbohydrates had a reduced rate in HGH production compared to their counterparts who consumed 40% fat, 40% carbohydrates and 20% protein and sustained normal HGH levels.
Another IGF-1 study conducted in 2012 found that vitamin C and dietary fiber rich food accelerate HGH production. If you want to increase HGH you can eat Vitamin C rich foods like, mangoes, kiwi, broccoli, citrus fruits, bell peppers, strawberries, tomatoes and leafy green vegetables. Plant based fruits like grains, nuts and seeds, lentils and peas are rich in fiber.
Control Sugar Intake
Sugar has serious effects on your metabolism. Sugar is a combination of glucose and fructose. Fructose can be processed by the liver in specific amounts, therefore forcing the body to turn excess sugars into fat. Accumulated fats turn into belly fat
Arginine is an amino acids which stimulate HGH release. You can also get arginine from protein rich foods like beans, seeds, and nuts.
Studies have proved that fasting leads to high HGH levels. In one study, it showed that 3 days of fasting led to over 300%. After fasting for a one week, HGH increased to 1250%. However, continuous fasting is not sustainable in the long run. Intermittent fasting is a dietary approach where you limit eating for brief periods.
Lose Body Fat
The amount of fat in your body is directly proportional to the body’s ability to produce HGH. People with high body fat levels are likely to have low HGH production. In a study using fat as a control group, it was observed that people with thrice as much of belly fat have half the amount in HGH. In a 24 hours observation, the release declines in individuals with more fat. Interestingly, fat levels affect men more than women.
Do Not Eat Before Bedtime
As already established, the body naturally produces more HGH at night. Because meals cause an increase in insulin, it means it will interfere with HGH secretion. Avoid eating immediately before you go to sleep; especially high-protein and high-carb food.
Try A GABA Supplement
This is a non-protein amino acid with neurotransmission capabilities. It helps with falling asleep as well as HGH secretion.
In a study it was observed that taking a GABA supplement increased HGH production by 400% and an additional 200% when exercising. However most of these effects were short term and its long term benefits have not been established.
Take Sports Drink When Working Out
Some sports drinks like beta-alanine can boost HGH levels. One study showed that 4.5g of beta-alanine taken before workout improved HGH bursts by 22%. In another study it was shown that it was more effective towards the end of the exercise session.
Protein shakes both non-carbohydrate and those with carbohydrates have HGH boosting capabilities when exercising.
Melatonin is a hormone that aids in blood pressure regulation and sleep control. Good sleep alone can help in boosting HGH; melatonin improves the duration and quality of sleep leading to increased HGH production.
There has been speculation on effects of melatonin on the brain chemistry; it is therefore important to check with a doctor about its safety before you take it. Once approved, take between 1mg and 5mg thirty minutes before sleep and start on low dosage to assess your body’s tolerance.
Other natural supplements
There are a number of natural supplements that help spike the HGH levels. Some of these supplements are: Glycine, Glutamine, Ornithine, Creatine, and L-dopa-used mostly by Parkinson’s disease patients.
The above-mentioned tips will help in HGH increase. it is important to boost your HGH levels for cell repair, metabolism among other functions. Avoiding alcohol helps maintaining HGH levels. In a nutshell, there are so many ways we can naturally increase our HGH levels naturally.
Natural means are more accessible, easy to manage and at the same time avoid putting the body in harm’s way with synthetic HGH injection. Injection hormone replacement therapy puts you at risk of overdose, running into legal issues and potential chemical alteration.
- Growth hormone isoform responses to GABA ingestion at rest and after exercise.
- Oral arginine attenuates the growth hormone response to resistance exercise
- Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man.
- Velloso, C. P. “Regulation of Muscle Mass by Growth Hormone and IGF-I.” British Journal of Pharmacology, vol. 154, no. 3, 2008, pp. 557–568.
- Nelson, Anne E., and Ken K. Ho. “A Robust Test for Growth Hormone Doping–Present Status and Future Prospects.” Asian Journal of Andrology, vol. 10, no. 3, 2008, pp. 416–425.