Human growth hormone (HGH) is a peptide hormone synthesized by your pituitary gland. It plays a crucial role in growth, body architecture, cell recovery, and metabolism. Additionally it boosts muscle development, strength, and workout performance, while helping you recuperate from damage and ailment, and for that reason is often used as doping by sportsmen.
Low HGH levels may diminish your quality of life, increase your risk of disease, and make you gain fat. Ideal levels of GH are particularly significant during weight reduction, injury recuperation, and athletic training. Interestingly, your eating routine and way of life can significantly influence your HGH levels.
Following we have collected the best 8 ways to increase human growth hormone levels naturally:
1. Get rid of your belly fat
A higher level of body fat is directly related to low growth hormone production. Individuals who have higher levels of belly fat will have flawed GH production and a high risk of different disease.
Studies were conducted to observe relation of belly and abdominal fat with HGH levels and it was found out in one study that individuals with three times the amount of belly fat as compared to the control group had half the normal levels of HGH and another study observed 24 hour release of HGH and found a significant fall in its levels in people with increase amount of abdominal fat.
Therefore getting rid of your belly fat would play a key role in increasing levels of HGH.
2. Cut down on your sugar intake
Low HGH levels are related to high levels of insulin hormone so cutting down on processed carbs and sugar intake may assist in an increment of growth hormone levels. According to one study carried out, healthy and fit individuals have three to four times more level of HGH than those with diabetes and defective insulin functions.
Apart from directly influencing insulin hormone levels, increased intake of sugar is also associated with obesity which also impairs HGH levels. So aspire to manage a balanced diet and reduce your sugar intake as what you consume has a significant effect on your Health, body architecture and as well as hormones.
3. Fast periodically
Studies demonstrate that fasting prompts a noteworthy increment in HGH levels. One such study found that 3 days of intermittent fasting lead to an increase of HGH levels by over 300%. And with one week of fasting, they had elevated by a whopping 1,250 %
Be that as it may, prolonged fasting isn’t sustainable in the long run and so periodic fasting is a more popular and preferred dietary methodology that limits eating to a shorter period of time.
There are various strategies for intermittent fasting that are feasible. These include the 16/8 method where one fast for 16 hours a day, the 5:2 diet which includes fasting for 2 days per week, eat-stop-eat where you do a 24-hour fast, once or twice a week and alternate-day fasting
Intermittent fasting can result in increased muscle to fat ratio, which directly influences HGH levels and keeps human insulin hormone levels low as food consumption leads to a spike in insulin levels that leads to less release of HGH
4. Don’t consume a lot before going to bed
Your body normally discharges a high amount of HGH, particularly during the evening. Given that most dinners cause an ascent in insulin levels, a few experts propose refraining from consuming meals before bedtime, specifically, a high-carb or high-protein dinner may spike your insulin and conceivably impair the production of HGH syntheses at night.
Since insulin levels normally fall 2–3 hours postliminary to eating, you shall try to dodge carb-or protein-based dinners 2–3 hours prior to bedtime.
5. Doing the high-intensity interval training
Exercise is one of the best approaches to naturally increasing your HGH levels. The increment depends upon the sort of activity, food intake around the exercise, and your body’s very own characteristics.
High-intensity exercise builds up HGH levels the most, yet all types of activity are advantageous. Over the long run, exercise improves your hormone functions and reduces body fat which will both in turn raise your HGH levels
6. Correct your sleep routine
Most of HGH is secreted in pulses when you rest and these pulses depend on your body’s inner clock. The biggest pulses take place before 12 AM, followed by some minor pulses in the early morning.
Studies have proven that poor rest can diminish the quantity of HGH your body synthesizes hence getting a satisfactory amount of sleep is perhaps the best way to improve HGH for longer period of time.
Some of the ways to optimize your sleep include staying away from the exposure of blue light before sleep time, reading a book at night, ensuring your room is at a relaxing temperature, and trying not to devour caffeine in the evening.
7. Take a melatonin supplement
Melatonin is a hormone that assumes a crucial job in monitoring sleep and blood pressure. It helps in improving the quality of you your sleep and its duration so while better sleep and rest alone may improve HGH levels, further studies have proven that a melatonin supplement can unequivocally raise HGH levels as well.
It is also fairly harmless and non-poisonous. However, it still might influence your brain functions somehow or another, so it is always safer and better to check with a medical specialist before taking the supplements
To further enhance its effects, consume 1–5 mg around half an hour before bed, however, start with a lesser dose to evaluate your tolerance and if necessary you can increase from there onwards
8. Drink Oolong Tea
Teaghrelins, natural flavonoids from green tea have been shown to stimulate HGH production. Many natural compounds were isolated from semi-fermented green tea which can promote growth hormone release activating the ghrelin receptor. At first such molecules were only found in one type of oolong tea, but newest scientific studies have found that many types of fermented oolong teas have similar molecules and are effective for that reason as HGH booster.
Alternately, you can use herbal HGH boosters that are rich in such flavonoids. Ultrarelin is the most outstanding flavonoid-based HGH booster out there, and it basically is a concentrated mixture of different HGH boosting plants, and it is design to boost your HGH to very high levels.