It is known that the well-being of a person, his health, appearance are directly affected by natural hormones produced by the body. One of these hormones is somatotropin. It is also called growth hormone (GH), or human growth hormone (HGH). This hormone is an important component of the endocrine system of the body. Throughout a person’s life, from early childhood, HGH supports the proper development, functioning, and well-being of the body. In children, GH acts on the cells of the body, so that tissues, organs, and bones begin to grow.
In addition, somatropin has a positive effect on the appearance of a person. The growth hormone has a rejuvenating effect, removes fat, and builds muscle. It is also responsible for metabolism, physical growth, cognitive abilities, and many functions related to general health. Its action improves the condition of the skin and hair and helps fight aging. The HGH also helps build muscle in bodybuilding.
There are several ways that can help you increase growth hormone levels in your body in a simple, natural way. Here are just a few of them:
Any motor activity is already stimulation of the production of growth hormones. However, some types of physical activity especially noticeably improve the synthesis of GH. Such loads include aerobic training. This is brisk walking, running, skiing, etc. That is, for an ordinary person who is not an athlete, a daily run or an hour’s walk at an active pace in the park will be enough to keep his body toned.
For those who want to get rid of fat in the body and build muscle, the approach to stimulating the production of growth hormones should be somewhat different. High-intensity exercises increase HGH the most. In such cases, the combination of power and aerobic loads is considered ideal. For example, exercises with a barbell and dumbbells followed by running on a treadmill. Such combined training should last 45-60 minutes, take place at an active pace, and repeat 3-4 times a week.
Optimize your sleep
Growth hormone production requires sleep – but only if you get enough sleep in the first half of the night. Unfortunately, this is not the case for many. For better sleep conditions, bring the room temperature to 18-20 degrees and darken the bedroom – this will help you sink into a deep sleep as soon as possible.
You need to focus on optimizing sleep quality in order to have a good sleep for 7-10 hours a day. Therefore, you should accustom yourself to go to bed between 10 and 11 o’clock in the evening, so that by 6-7 o’clock in the morning the body fully rests and develops a sufficient amount of growth hormone.
The HGH production mode is based on the body’s internal clock or circadian rhythm. Therefore, most HGH is released while the person is sleeping.
Studies have shown that poor sleep can reduce the amount of HGH produced in the body.
In fact, getting enough deep sleep is one of the best strategies to boost long-term human growth hormone production.
Here are some simple guidelines that will definitely help improve your sleep quality:
- Avoid exposure to blue light before bedtime.
- Read an interesting book in the evening.
- Maintain a comfortable temperature in your bedroom.
- Do not consume caffeinated drinks at the end of the day.
The amount of fat in the body is directly related to the production of HGH in it.
People who have higher levels of body fat or more belly fat produce less GH and have an increased risk of developing diseases.
One study compared two groups of people with high and low belly fat and their corresponding growth hormone levels.
It turned out that people who have 3 times more belly fat had less than half the GH compared to the control group that did not have fat in the body.
Interestingly, studies show that excess body fat affects HGH levels more in men.
However, reducing body fat is still beneficial for both men and women.
One study found that obese people had lower levels of IGF-1 (insulin-like growth factor) and GH. But after the successful loss of a significant amount of weight, IGF-1 levels became normal again.
Belly fat is the most dangerous type of stored fat and can cause many diseases. Losing belly fat will help normalize HGH levels and improve other aspects of health.
In the diet of a person who seeks to increase growth hormone in the body, protein food should predominate, since it contains amino acids that stimulate the production of growth hormone. But “fast” carbohydrates such as sugar, confectionery products should be excluded from the menu altogether since a sharp increase in the concentration of glucose in the blood inhibits your HGH production. Preference should be given to “slow” carbohydrates – vegetables, fruits, cereals, wholemeal bread, etc.
It is also better to limit fats in food, but you should not completely abandon them, because the body needs them and cannot make up for the deficiency of a number of fatty acids due to something else. Healthy fats from nuts, avocados, and olive oil will also help you balance your insulin levels.
It is recommended to eat foods that can increase the concentration of growth hormone in the body. These products include: milk, cottage, cheese, eggs, chicken meat, beef, cod, oatmeal, fig, nuts, cabbage, legumes.
You need to eat in small portions 5-6 times a day. It is possible to provide the body with amino acids useful for the synthesis of growth hormone using dietary supplements.
In addition, gamma-aminobutyric acid (GABA) or natural HGH supplements have good efficacy in terms of stimulating the production of GH.
Limit alcohol intake
There are many reasons to stop drinking alcohol. Alcohol is known to interfere with healthy sleep. In addition, it disrupts the production of growth hormone when a person is sleeping. Even small doses of alcohol reduce growth hormone synthesis during sleep by 75%.
Do not eat a lot before bedtime
The human body synthesizes growth hormones usually at night.
Given that most foods will cause a boost in insulin levels, some experts suggest avoiding food before bedtime.
High carbohydrate or high protein foods can boost blood insulin levels and potentially block some of the growth hormone synthesized at night.
Nevertheless, these are theoretical assumptions, but there is no direct research on this topic so far.
It is known that insulin levels usually decrease 2–3 hours after a meal. For this reason, nutritionists do not recommend eating foods rich in carbohydrates or proteins 2-3 hours before bedtime.
The decrease in sugar intake
An increase in insulin can lead to a decrease in growth hormone production.
Refined carbohydrates raise insulin and sugar levels. Therefore, reducing sugar intake can help optimize HGH levels.
One study showed that healthy individuals without diabetes had 3-4 times higher levels of growth hormone than patients with diabetes who have impaired sugar tolerance and insulin function.
Excessive sugar intake directly affects insulin levels.
In addition, excess sugar intake is a major factor in weight gain and obesity, which also affect HGH levels.
Reducing sugar intake is a goal to achieve a healthy and balanced diet.
What you eat will have the most serious consequences for your health, hormones, and body composition.
By adhering to the recommendations above, you can naturally raise HGH levels in your body quite easily and safely for your well-being, improved health, and anti-aging.