human growth hormone, or HGH or GH simply, is one of the most important anabolic hormones needed by children, as well as adults. This particular hormone, stimulates growth, cell reproduction and cell regeneration, which are important for development.
The body naturally produces this growth hormone in the pituitary gland. In addition to increasing height in children and adolescents, HGH has many other effects on the body.
are regulates body temperature, sugar and fat metabolism and also plays a key role in improving heart function, increasing protein synthesis, stimulation of the immune system as well as the growth of all internal organs , excluding the brain.
as HGH increases the synthesis of new protein tissues, it has a positive effect on the growth of hair and nails, too. In addition, this hormone works in conjunction with the collagen composition to maintain the skin and muscle.
Indeed, as the production of HGH and collagen decreases with age, the skin becomes thinner and more flexible. This is why HGH supplements and injections are in the news. However, these supplements and injections also have some negative health effects.
To stimulate the body’s own production of HGH, there are many natural ways that are safe and effective.
Here are the top 10 ways to increase your levels of human growth hormone naturally.
1. Exercise regularly
Regular exercise is an effective way to increase secretion of HGH your body in a safe and natural way.
High -Intensity exercises, which can be in the form of sprints, or intervals resistance training, give the best results. However, while an intense training done , it is important to rest for 30 to 60 seconds to help stimulate the secretion of HGH.
During high-intensity exercise, muscle fibers are activated, which triggers the release of testosterone and growth hormone in the bloodstream.
A 1992 study published in the Journal of Clinical Endocrinology and Metabolism reported the positive effect of exercise of low and high intensity circulating growth hormone in men. The researchers found that a minimum of 10 minutes of high intensity exercise consistently increased growth hormone circulating in adult males.
A few years later, in 1999, a study published in the Journal of Applied Physiology concluded that the secretion of growth hormone is related to the intensity of exercise in a pattern of linear dose-response in young men.
In addition, a 2007 study published in the European Journal of Applied Physiology found that intermittent resistance exercise causes a greater response of growth hormone continuous aerobic session.
2. Do not forget to sleep
More than 50 percent of the production of HGH occurs during sleep. Therefore, sleep seven to nine hours every night is one of the best ways to increase your HGH levels.
A 1991 study published in the Journal of Psychiatry and Neuroscience investigated the patterns of secretion of growth hormone and cortisol in relation to sleep and wakefulness. The researchers found that the average levels of growth hormone were higher during slow-wave sleep compared with other sleep stages.
On the other hand, lack of sleep or interrupted sleep can interfere with the body’s ability to release HGH.
The intake of melatonin supplements to ensure good sleep can also be helpful. Melatonin is a hormone in the brain that dramatically improves the quality of sleep. A 1999 study published in Clinical Endocrinology highlights the positive effect of melatonin administration on secretion of pituitary hormone in men.
To enjoy a good sleep, avoid exposure to blue light before bedtime, listening to soft music, keep your room electronic equipment and avoid coffee and alcohol late in the day.
3. Losing weight and maintaining a healthy weight
HGH has an impact on the body’s metabolism, which is important for weight loss.
It has been found that obese people have lower levels of HGH that people with a healthy body weight. Furthermore, people with more body fat also tend to have high levels of insulin, which in turn significantly suppresses the production of growth hormone.
A 1999 study published in Hormone Research found that low doses of growth hormone restricted diet accelerated loss of body fat exerts an anabolic effect and enhances the growth of secretory dysfunction hormone obese adults.
a 2001 study published in the Journal of Clinical Endocrinology and Metabolism reports that the abdominal visceral fat and fasting insulin are important predictors of 24- release of growth hormone hours, independent of age, sex and other physiological factors.
later, a 2010 study published in Molecular and Cellular Endocrinology found that growth hormone deficiency (GHD), usually accompanied by an increase in fat accumulation and growth hormone replacement in adult patients with GHD results in reducing fat mass and fat mass in particular abdominal.
If you suffer from GHD, raising their levels of HGH can help you in your effort to How to get rid of excess body fat, especially belly area .
4. Keep your vitamin D Level Up
Vitamin D plays a key role in many processes that help increase levels of growth hormone. It has been found that vitamin D deficiency affects the effectiveness of HGH levels and treatment of GHD.
A 2013 study published in the European Journal of Endocrinology reports that vitamin D increases IGF1 circulating insulin-like growth factor 1 in adults. This implies the importance of vitamin D for the treatment of GHD.
Another 2015 study published in the Journal of Endocrinology research found a positive relationship between the seasonal variation of 25-hydroxyvitamin D (25 (OH) D) levels and growth in prepubertal children, both during the year pretreatment and the first year of treatment with growth hormone. This indicates that the role of vitamin D in the future production of HGH.
In addition, vitamin D increases your testosterone levels and many other bodily functions, affecting growth and development.
Keep vitamin D levels optimized 70-100 ng / mL. Exposure to sunlight in the morning, and the inclusion of foods rich in vitamin D, such as salmon, walnuts and cereals fortified with vitamin D, can help.
5. Reduce your intake of sugar
For general health and healthy production of HGH, it is important to avoid high sugar consumption. the excess sugar intake is a key factor in weight gain and obesity, which has a direct impact on the levels of HGH.
contributes to a high insulin level, which in turn causes reduced levels of testosterone and growth hormone.
a 1999 study published in Metabolism found that a high insulin level is a determining factor in the release of growth hormone reduced associated with obesity.
is also very important to avoid drinks with high sugar content after workouts. Sugar consumption after exercise can lead to reduced production of HGH.
Since sugar is the main cause of metabolic disease and several other health problems, it is a wise decision limit their sugar intake or completely eliminate from your diet .
6. Enjoy a sauna bath
Once you reach the age of 30 years begins to enjoy baths sauna occasionally. This will help increase your HGH levels, which begins to leave dramatically with age.
A 2007 study published in Biology of Sport reports that smaller in body temperature rises, heart rate and serum levels of HGH, corticotropin (ACTH) and cortisol were detected after the sauna . Also it notes that a continuous sauna bath 30 minutes is a major stress for the body bath 45 minutes with a break of five minutes for cooling.
However, sauna baths should be used in combination with exercise to enjoy greater increases, synergists in HGH. It will also help increase the brain-derived neurotrophic factor (BDNF), which is beneficial for the brain.
sauna baths can also promote detoxification by inducing perspiration. Sweating helps the body excrete toxins in a safe and natural way. Detoxification is another important way to increase your HGH levels.