The importance of human growth hormone is difficult to overestimate. Growth hormone has a rejuvenating effect, removes fat and builds muscle. Today I will talk about how to increase the level of growth hormone naturally without injections or pills.
The Concept of Growth Hormone and its Role in Human Life:
Growth hormone in the human body is responsible for the growth of bones and tissues, that is, for an increase in body length and a general increase in internal organs. It has one more name – a somatotropin or a somatotropic hormone (STH). It is produced in the anterior lobe of the pituitary gland in brain, regulates the exchange of proteins, carbohydrates and lipids. The composition of this hormone is 191 amino acids.
Growth hormone has several peaks of releasing per day. This mainly happens during night sleep, eating and physical activity.
Somatotropin is produced throughout all your life cyclically. Since birth and up to 20-25 years, its greatest productivity has been observed with increasing rates. By the age of 30, the production slows down and stops at approximately the same level. In this connection, the unseen processes of aging begin, while a slight decrease in immunity is observed.
After 40-45 years, the pituitary gland produces growth hormone 50% less than in previous years. Signs of physiological aging of the body become more pronounced. At the same time, the quality of sleep decreases, appetite is broken, extra pounds appear.
The lack of STH in childhood and adolescence leads to dwarfism, delays in sexual development, loss of hair and mental retardation.
What Increases HGH Naturally?
Many doctors recommend this three most proven methods:
A balanced diet;
A full night’s sleep.
Physical exercises stimulate the production of growth hormone. In fact, any physical activity – from walking to weightlifting, positively affects the secretion of growth hormone. However, some types of are more effective than others.
As is known, in sports there are two types that work best – power or anaerobic (lifting weights for a short time) and aerobic (running, walking, skiing, etc.). Their reasonable combination is the key for increasing the production of growth hormone.
So, the most useful types of exercise:
Walking at a speed of 4 to 6 km/h, depending on the level of training;
Weights lifting with a repetition rate of 10 to 15.
Ideally, if every day you will walk in the fresh air for 30-60 minutes.
As for weight lifting – you need to choose such a weight with which it will be difficult to do the planned (in our case 10-15) number of repetitions. After that, you should rest, but not more than a minute and again repeat the exercise.
Tired of doing this exercise? Go to another one that uses other muscles. This is how Hollywood actor Duane Johnson, who played Hercules, trains. Training like this should not last more than an hour – otherwise the body will begin to produce cortisol, the so-called stress hormone, and this will reduce the effectiveness of training.
Another undoubted plus of sports is the fight against excess weight. Sports helps to get rid of excess fat deposits in the body. Moreover, getting rid of fat significantly increases the releasing of somatotropin.
Finally, the training regime. Regularity is very important here. The best option is training 3-4 times a week for at least 45 minutes. Your work out should be active, with minimal intervals, so that the muscles do not have time to cool down – training should be productive. Before the start of the training, it is worth doing a warm-up.
Proper Nutrition for GH Increasing
Proper and balanced nutrition will be an excellent addition to physical activity. Here we consider two things: quality and quantity. The quality of nutrition means changing the daily diet of a person. Fat, sweet and flour products are excluded as much as possible, and protein dishes are used as much as possible.
Here is the list of the best products, including protein and other beneficial ingredients for restoring strength and raising growth hormone level:
Buckwheat and oatmeal;
It is impossible to exclude fat completely. This will lead to a loss of strength and a decrease in the brain’s ability to work properly, but it is worth limiting its consumption.
Insulin, which is released into the bloodstream in response to taking sugars, slows the production of growth hormone. Therefore, for better secretion of somatotropin, it is advisable to use slow carbohydrates (porridges and such), and not fast (white bread, chocolate), so that insulin is released into the blood not in such a huge quantities and does not hinder the production of growth hormone.
Slow carbohydrates are much more useful than fast ones, so they should be included in the daily diet. They are contained in:
The qualitative assimilation of slow carbohydrates occurs in the morning, so breakfast and lunch are the best meals to include it.
The number of daily meals is better to increase to 5-6, but reduce the amount of food. Eating often and in small portions. At night, try not to overload the stomach with food 3 hours before bedtime. With a strong sense of hunger, it is allowed to eat 200 grams of low-fat cottage cheese or a couple of fruits. Be sure to drink plain water up to 2 liters a day.
Some dietary supplements have a positive effect on the production of growth hormone. The leaders here are amino acids: arginine, ornithine and citrulline, as well as GABA. Take them in the amount specified by the manufacturer. However, if you are working out, then the amount can be slightly increased. GABA should be taken either before bedtime or after exercise. According to American medical experts, GABA increases the production of growth hormone four times.
For natural STH releasing, full night’s sleep for at least 8 hours is required. The process of natural production of GH begins 1.5-2 hours after falling asleep in the deep sleep phase. If there is no possibility to sleep at night, the person should allocate 1-2 hours for rest during the day in a dark room if possible. If you do not have enough sleep, you will not have the effects from training and healthy eating. The more you sleep, the more growth hormone is released.
Workout, sleep and proper nutrition are the most important factors in increasing human growth hormone and maintaining a healthy mind in a healthy body. Observance of these rules will help people to stay younger and slimmer longer.
Bath and Sauna
Yes! Bath and sauna positively influence the production of growth hormone. Although, to be more precise, growth hormone is actively releasing from contrasting temperatures. Therefore, if you not having a sauna, then a contrast shower will help you.
According to doctors, growth hormone is intensively releasing for another 30 minutes after you have changed several times cool and hot shower and vice versa. In doing so, use this method wisely.
In power sports (powerlifting, bodybuilding, power extreme), many athletes prefer to artificially increase the level of somatotropin in the body with the help of drugs. This makes it possible to increase the “dry” muscle mass with a minimal amount of subcutaneous fat and reduce the incidence of injuries, as the bone and connective tissues become stronger.
However, the use of drugs to increase growth hormone leads to some negative side effects. Hypertrophy of heart, hyperglycemia, hypertension, and tumor processes – far from the whole list of consequences of taking an artificial GH.
There are natural ways to increase human growth hormone without any harm to health and significant money costs for drugs, which we discussed above. There are so called natural hgh supplements, consisting of amino-acids, growth factors and extracts to stimulate own body GH production.
If you are not a professional athlete, then do not take growth hormone in drugs. The effect of taking medications is short-term and the negative side effects can be severe.