Title : 11 ways to boost human growth hormone (HGH) Naturally
link : 11 ways to boost human growth hormone (HGH) Naturally
11 ways to boost human growth hormone (HGH) Naturally
Also known as growth hormone (GH), which plays a key role in growth, body composition, cell repair and metabolism ( 1 , 2 3 4 5 6 ).
HGH also enhances muscle growth, strength and athletic performance, while helping to recover from injuries and illnesses ( 4 7 , 8 ).
Low levels of HGH can adversely affect their quality of life, increase your risk of disease and make you gain fat ( 9 ).
Having optimal levels is especially important during weight loss, recovery from injury and when it comes to enhancing athletic performance ( 10 11 12 13 ).
Interestingly, your diet and lifestyle can have a huge effect on their levels of HGH ( 6 14 ).
Here are 11 ways based on the evidence for increasing human growth hormone (HGH) levels naturally.
1. Losing body fat
The amount of body fat you wear is directly related to its production of HGH ( 3 ).
Individuals with high levels of body fat or fat belly likely have impaired production of HGH and increased risk of disease.
In one study, individuals with 3 times the amount of belly fat had less than half the amount of HGH as lean individuals ( 15 ).
As shown in the chart below, a study supervised the release of 24 hours of HGH and found a large decrease in those who have more abdominal fat.
Interestingly, research suggests that excess body fat affects more HGH levels in men. However, reducing body fat remains the key to both genders ( 15 , 16 ).
One study found that obese people had IGF-1 and HGH lower. After losing a significant amount of weight, their levels returned to normal ( 17 ).
Belly fat is the most dangerous type of stored fat and is linked to many diseases. Losing belly fat will help optimize the levels of HGH and other aspects of their health.
Conclusion: get rid of excess body fat, especially belly area. This will optimize the levels of human growth hormone and improve their health.
2. Intermittently fast
intermittent fasting is a dietary method that limits eat for short periods of time.
It can be done in many different ways . A common approach is one of 8 hours a day eating window with a fast of 16 hours. Another involves 2 days eating only 500-600 calories each week ( 18 19 ).
intermittent fasting can help optimize HGH levels in several ways. First, it can help you drop body fat, which directly impacts the production of HGH ( 20 21 22 23 ).
Second, it will keep your insulin low levels for most of the day, because insulin is released when eaten. This can also provide benefits such as research suggests that insulin spikes can interrupt the production of natural growth hormone ( 24 25 ).
One study found that 3 days A fast HGH levels increased by more than 300%. After a week of fasting, which had increased by a massive 1.250% ( 26 ).
Other studies have found similar effects with levels of double or triple growth hormone after only 2-3 days of fasting ( 27 , 28 , 29 ).
As shown in the graph below, a study found large differences in the levels of HGH in the fasting day compared to day food ( 30 ).
12-16 hours short fasts likely to help as well, although more research to compare their effects against fasts all day is needed.
Conclusion :. Fasting can significantly increase levels of human growth hormone, although more research on short fasts is needed
3. Try a supplement of arginine
Although most people tend to use amino acids like arginine around exercise, a study shows this has little or no benefit to the levels of HGH ( 31 ).
Two other studies confirmed this, found no difference between the exercise or exercise alone with arginine. However, when arginine was taken alone without any exercise, a significant increase HGH ( 32 33 ) was found.
exercise Other studies also support the use of arginine.
One study examined the effects of taking either 45 or 114 mg of arginine per pound (100 or 250 mg per kg) of body weight, or about 6-10 or 15-20 grams per day.
They found no effect of the lower dose, but participants who took the larger dose had about a 60% increase in HGH levels during sleep ( 34 ).
Conclusion :. Higher doses of arginine supplementation can improve the production of growth hormone, but not when it takes about exercise
4. Reduce sugar consumption
increased insulin can decrease the production of HGH.
Refined carbohydrates and sugar to raise insulin levels in most, so reducing its consumption can help optimize the levels of growth hormone ( 24 25 ).
One study found that healthy nondiabetic individuals had levels of HGH 3-4 times higher than diabetics, those suffering from disorders of carbohydrate tolerance and insulin function ( 35 ).
In addition to directly affect insulin levels excess sugar intake is a key factor in weight gain and obesity, which also affect levels HGH.
said, the rare sweet something special occasions not affect their levels of growth hormone in the long term.
Trying to achieve a healthy and balanced diet. What you eat 90% of the time will have the most profound effects on their health, hormones and body composition.
Conclusion: elevated insulin can reduce the production of HGH. Therefore, limit the intake of large amounts of sugar and refined carbohydrates.
5. Do not eat much before going to bed
body naturally releases significant amounts of growth hormone, especially at night ( 36 37 ).
Given that most meals will cause an increase in insulin levels, some experts suggest avoiding foods before bedtime ( 25 ).
In particular, a high-carbohydrate or high protein food can spike insulin and potentially block some of the HGH released at night ( 38 ) .
However, even if this makes sense in theory, there is a lack of direct research.
However, insulin levels normally decrease 2-3 hours after eating, so you may want to avoid Carb protein-based meals or 2-3 hours before bedtime.
In short: you need More research on the effects of food overnight on HGH. Meanwhile, you may want to avoid eating 2-3 hours before bedtime.
6. Take a supplement of GABA
GABA is a non-protein amino acid that functions as a neurotransmitter, sending signals throughout the brain.
As well known soothing agent for the brain and central nervous system, often used to help sleep. Interestingly, it can also help increase your levels of HGH ( 39 ).
The best known in this study found a 400% increase in human growth hormone at rest and an increase of 200% after exercise ( 40 ).
GABA should also help increase HGH levels by improving your sleep, since his release growth hormone at night is linked to sleep quality and depth ( 41 42 ).
However, most of these gains were short-lived and long-term benefits of GABA for levels of growth hormone remain unclear ( 39 40 ).
Conclusion :. GABA supplements can help increase the production of HGH, although this increase appears to be short-lived
7. The exercise at high intensity
Exercise is one of the most effective ways to significantly increase your levels of HGH ways.
The increase depends on the type of exercise, intensity, food intake throughout the training and the person who performs it ( 43 44 45 , 46 , 47 , 48 , 49 ).
As shown in the black bars on the graph below, very large increases in HGH were seen in a weightlifting session with periods of limited seating ( 10 46 ).
Due to their metabolic nature and raised lactic acid, high-intensity exercise increases the HGH. However, all forms of exercise are beneficial ( 43 44 ).
you can perform repeated sprints, interval training, weight training or circuit training to nail your HGH levels and maximize fat loss ( 46 50 51 ).
As with the methods of supplements, these increases are mainly short-term peaks.
However, in the long run, exercise can help optimize your hormonal function in general and decrease body fat, which will benefit their levels of HGH.
Conclusion: The exercise provides a large increase in HGH. The high intensity training is the best form of exercise to increase levels of growth hormone.
8. Taking beta-alanine and / or recovery shake your workouts around
Some supplements exercise can optimize performance and increase your levels of HGH.
In one study, taking 4.8 grams of beta-alanine before training increased the number of repetitions performed by 22% ( 52 ).
peak power is also doubled and increased HGH levels compared to the group without supplement ( 52 ).
During a training session, a sports drink with sugar increases HGH levels towards the end of the session. However, if you are trying to lose fat, the extra calories of the drink will negate any benefits from the short-term peak HGH ( 53 ).
Studies have shown that protein shakes , with and without carbohydrates, can increase levels of human growth hormone between workouts ( 48 , 49 ).
Conclusion :. The beta-alanine, carbohydrates and protein can increase peak growth hormone short term during or after a workout
9. Optimize your sleep
most HGH is released in "pulses" when sleeping. It is based on your body's internal clock or circadian rhythm.
As seen in the chart below, the largest pulses occur before midnight with some smaller pulses at dawn ( 36 37 ).
Studies have shown that poor sleep can reduce the amount of HGH your body produces ( 42 ).
In fact, getting an adequate amount of sleep is one of the best strategies to improve production of HGH long term ( 37 42 ).
Here are some simple strategies to help optimize your sleep:
Conclusion :. focus on optimizing sleep quality and objective of 7-10 hours of quality sleep per night
10. Take a melatonin supplement
melatonin is a hormone that plays an important role in the regulation of sleep and blood pressure ( 54 ).
Melatonin supplements have become a popular sleep aid that can increase both the quality and duration of sleep ( 55 56 57 , 58 , 59 , 60 , 61 ).
While alone can benefit HGH levels, further research has shown that melatonin supplement can directly improve the production of growth hormone ( 58 62 , 63 , 64 ).
Melatonin is also quite safe and nontoxic. However, you can alter brain chemistry in some respects, so you may want to consult a doctor before using it ( 65 ).
To maximize its effects, taking 1-5 mg (milligrams) of about 30 minutes before bedtime. Start with a lower dose to assess your tolerance, then increase if necessary.
Conclusion :. Melatonin supplements can improve sleep and increase the production of natural growth hormone your body
11. Try these other natural supplements
Various other supplements can increase the production of human growth hormone, including:
- Glutamine :. A single dose of 2 grams can increase levels of short-term up to 78% ( 66 )
- Creatine :. A dose of 20 grams of Creatine a significant increase HGH levels for 2-6 hours ( 67 )
- ornithine: one study gave the ornithine participants 30 minutes after exercise and a higher peak was found in the levels of human growth hormone ( 68 ) .
- L-dopa: in patients with PD, 500 mg of L-dopa increase HGH levels for up to 2 hours ( 69 )
- [ Glycine :. Studies have found glycine can improve performance gym and provide short-term spikes in HGH ( 70 71 )
If While all of these supplements can increase your HGH levels, which have been shown to work only in the short term.
Conclusion :. Several natural supplements can increase the short-production of human growth hormone
Having optimal levels of HGH is important
As with other key hormones, such as testosterone and estrogens, which have healthy levels of growth hormone is important.
Following the above tips, you can increase your HGH levels quite easily.
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