7 Ways To Increase Human Growth Hormone Naturally

Human growth hormone (HGH) is produced naturally in the pea-sized pituitary gland which is located at the base of the brain. As the name suggests, it has a vital role in cell regeneration and growth. HGH supports growth and is very essential for maintaining the health of tissues and vital organs including the brain. HGH is also helpful in increasing muscle mass and bone density. Once GH is secreted from the pituitary gland, it remains active in the bloodstream just for a few minutes. However, this time is sufficient enough for the liver to convert it into important growth factors such as the insulin-like growth factor (IGF-1). With time, the production of HGH reduces. This might lead to problems like weight gain, reduced bone density and decreased muscle mass. It might also make you prone to diseases and delay recovery from injuries or other disorders. Here are a few ways that can help you improve its level naturally.

1. Get Optimum Sleep



About 70- 80% of HGH is produced while sleeping, provided it is a deep, peaceful and restful sleep. Studies have revealed that the maximum amount of HGH is released before midnight. This suggests that erratic sleep patterns will throw a spanner into replenishing HGH levels. It is important to get 7-9 hours good sleep and hit the bed before midnight.

2. Lose Weight



Body fat is directly linked to HGH levels. The more the fat, the lesser the production of HGH. The science behind it is the fact that more body fat leads to increased insulin levels in the body. Raised insulin levels reduce the HGH production. Researchers state that fat people have nearly less than half the requisite amount as compared to the thinner people.

3. Mind Your Sugar Intake



Simple sugars have a high glycemic index which shoots the insulin level in the blood up. As discussed earlier, high insulin negatively affects HGH production. Apart from this, it also makes you pack on those pounds on your belly. If walking away from sugar altogether is difficult for you, at least try and avoid ingesting it 2-3 hours before sleeping. This will help prevent the spike of insulin levels while sleeping- the most crucial time for HGH production.

4. Intense Workouts



Intense workouts engage super-fast twitch muscles which help produce HGH in higher quantities. High intensity workouts increase HGH production efficiently, however, other exercises are also beneficial. The same depends on many other factors as well. These factors include the type and intensity of exercise and the type of food intake before and after the workout. Try avoiding food with higher glycemic indices as it would significantly dilute the positive impact of your efforts.

5. Beta-Alanine & Protein Shakes



Beta-alanine ensures increased HGH levels and almost doubled peak power. Sugary energy drinks while exercising shoots up the insulin levels, which is harmful. Protein shakes, on the other hand, serve the dual purpose of boosting HGH levels and providing you with the energy you need as well.

6. Avoid Heavy Dinner



A sumptuous, heavy dinner rich in carbohydrates and/or proteins is counterproductive. It is enough to block a substantial amount of HGH from releasing. An excess amount of food on your dinner plate will make sure your insulin levels hit the roof. Therefore, it is advised to have a light dinner and finish it 2-3 hours before hitting the bed as insulin levels normally reduce within 2-3 hours.

7. Intermittent Fasting



This is a great way to boost your HGH levels provided you don’t starve yourself. Avoiding eating for a few hours lowers insulin levels. It also helps you stay away from unnecessary munching and adding extra weight. As mentioned earlier, lower insulin levels promote HGH production. Intermittent fasting can be done in different ways but there are two easy ways of practicing it. One way of achieving it is by eating only in a designated slot of 8 hours a day and fasting for the remaining 16 hours. The other way is by ingesting only 500-600 calories on two specific days of the week and eating normally on the rest of the days.