HGH or Human Growth Hormone is an anabolic hormone that is released by the pituitary glands present inside the brain. The basic function of this hormone is to help you grow.
Having good levels of HGH ensures proper growth of muscle tissues and increase bone strength by proper utilization of carbohydrates, fats and proteins in the body.
Along with this, the growth hormone is also found to enhance the immunity systems and also assist the body in other physiological processes.
Growth hormone is specifically associated with the growth in height of an individual, which begins since the time we are born to different stages of our life.
As we grow older (as we enter the 20s), the function of HGH gets diverted to various other processes involved in our body:
- Enhancing bone strength
- Increasing blood circulation
- Reduce fat accumulation
- Ensure lean muscle mass
- Help to maintain healthy cholesterol levels
- Promote the growth of nails and hair
Considering the importance of HGH, it does become important for us to ensure that we maintain the HGH levels in our body.
Studies suggest that the levels of HGH start decreasing with age or as we grow older. Thus, it becomes important for you to find out ways that can help you to maintain good levels of HGH. (1)
Here are the 10 best ways to boost your HGH levels:
1. Getting proper Sleep
Moreover, it is also found that HGH secretion is the highest when we are in deep sleep.
About 80-90% of the Human growth hormone is released while we are sleeping i.e. our body is at complete rest. Research shows that proper sleep schedule or getting enough sleep can increase the HGH secretion in the body. (2)
Considering the importance, it becomes essential that you get enough sleep, as this is rightfully the best way to improve your HGH levels.
Things to do to ensure proper sleep-
- Adjust the temperature of the room to create a cosier environment.
- Avoid taking caffeine or consuming soda before going to bed.
- Avoid seeing blue light (phones or laptops) before going to bed.
2. Intermittent Fasting
It is found that as the insulin levels rise in our body the secretion of HGH hormone decreases.
Intermittent fasting has been gaining its popularity in today’s world, considering the positive effects it has on the body.
It not only helps our body to have a better sugar level but also ensures optimal digestion of food. This further helps in the release of Human growth hormones.
There are two ways of Intermittent fasting that assist in increasing the HGH levels:
- It reduces body fat by burning fats quickly, which directly helps to increase the HGH levels.
- Decreases insulin secretion in our body. Insulin is released in the body when the sugar levels increase i.e. when we eat. Research shows that the increase in insulin can affect the HGH levels negatively. (3)
Now, there are different ways of doing the intermittent fasting process. The basic is maintaining an eight hour eating schedule and fasting for 16 hours.
You can also look to reduce your calorie intake to 500-700cal for two days in a week, to experience the results from it. Such methods of intermittent fasting can be a great way of increasing your HGH levels. (4)
3. Reduce your body fats
Losing weight is rightfully the best way to increase your HGH levels.
It is found that increase in the levels of fat content in the body, decreases the levels of growth hormones. Yes, there is a direct correlation between your body fat and the HGH secretion in your body.
Being precise, individuals that have higher body fat are more likely to be found with poor HGH levels and also have increased risks of relevant diseases. (5)
It also stated that individuals that have three times the body fat compared to normal individuals are known to have half the amount of the HGH levels.
Therefore keep in mind, the more belly fat, body fat or visceral fat you have the less you are going to have good levels of human growth hormone. Likewise, lean individuals are found to have optimal levels of growth hormones.
4. Decrease your sugar intake
Consumption of sugar increases the blood sugar level and further leads to rising levels of insulin. As discussed before, increase in the levels of insulin can directly affect the growth hormone secretion.
It is found that refined carbs and sugar increase the levels of insulin rapidly; therefore reducing sugar consumption becomes essential if you want to improve your growth hormone levels.
Moreover studies also suggest that individuals dealing with diabetes are found to have drastically low levels of HGH as compared to normal individuals. (6)
It is recommended to have a balanced diet to ensure you get all the benefits from what you eat. It also gives positive effects on your hormone levels as well as body composition too.
5. Detoxification of the liver (Liver cleansing)
Liver has a very important role to ensure proper functioning of the growth hormones secreted by the pituitary gland. This is because HGH secreted by it is first absorbed by the liver to produce IGF-1 or insulin-like growth factor in the body.
Along with this, liver also performs another important function i.e. detoxification of the body. Now, when you have a bad dietary habit, you are more likely to have an unhealthy liver. This might not look as problematic, as because it doesn’t show any symptoms. But it does stop the liver from functioning properly.
Therefore, in order to make sure your body gets the benefit from the growth hormones, liver cleansing becomes an important aspect.
6. Avoid eating too much before bedtime
One can have a healthy liver by reducing the consumption of processed, toxic foods, avoid alcohol consumption and avoid having any kinds of drugs.
As mentioned above, secretion of HGH or growth hormone is the highest while we are asleep (around 80-90% of the HGH secretion happens while sleeping).
Now as we eat food, the blood sugar level increases, raising the levels of insulin (which affects HGH secretion negatively). Therefore, it is advised that you must avoid eating food before going to bed.
Special consideration is to be given on consumption of high carb or high protein diet as they increase the levels of insulin rapidly and it might prevent the levels of HGH secretion at night. (7)
Therefore, it is recommended to avoid eating at least 2-3 hours before you go to bed. This shall not only help you to prevent the risk of obesity and impaired digestion, but also reduce insulin secretion and ensure increased production of the growth hormones.
7. Doing HIIT or High-intensity interval training
One of the easiest ways of increasing the growth hormone levels in the body is doing exercises.
The improvement in the HGH levels of course depends on the type of exercises you do, your daily diet along with the workout and of course your body’s simulation.
Now, as you look to increase your HGH levels, your focus should be on HIIT exercises, which along with a healthy diet shall give you the best results.
HGH levels showed visible increase after intense weightlifting sessions done regularly, with minimum rest periods.
Do understand that HIIT sessions increase metabolic rates and the lactic acid too and thus they play an important role in boosting the HGH levels.
Best way to exercise shall be doing a 30 second sprinting, followed by rowing sprint and cycling sprint at brief intervals, with minimum rest periods and doing as many as 4-5 sessions per workout.
This type of training can help you to boost your HGH levels to 450%, if followed for at least 2 weeks and combined with weight training as well to get best results.
8. Increase the Production of L-Dopa
A precursor chemical for Dopamine, L-dopa, is associated with sleeping and assists in the secretion of human growth hormones in pituitary gland.
There are different methods that one can use to increase the L-dopa content in the body in order to increase the HGH secretion levels.
- The L-Dopa Mucuna Pruriens, natural herbal supplement can be a great option to increase the L-dopa concentration naturally.
- You can also focus on foods like fava beans and velvet beans to increase the L-dopa availability.
- Other than this you can also focus on food having high content of L-Phenylalanine or L-Tyrosine such as beef, sea foods, etc. You can also look for supplements of essential amino acids that provide the same and help you to increase the L-Dopa levels as well.
9. GABA supplementation
GABA is a non-protein amino acid, full form Gamma Aminobuyric Acid. It is a neurotransmitter that sends signals to the brain.
Popularly known as a calming agent, it works by sending signals to your CNS or central nervous system that it’s time to sleep. It indirectly plays an important role in increasing the HGH levels.
Individuals can consume it before workout or post-workout and before going to bed.
Almonds, walnuts, bananas, broccoli, lentils, oats, oranges, brown rice, etc. can be a good food source and most likely the best natural sources that can help you to increase the GABA content in the body.
10. Taking nutritional supplements
Supplementation can also effectively help you to boost the HGH levels in your body, but of course it becomes important for you to understand the right amount of it.
It is found that melatonin increases the HGH levels by 157%. Recommended to be consumed in a dose of 0.5mg to 5mg before going to bed. (9)
Arginine is also a single amino acid compound that helps in visible increase in the HGH levels, when taken before bed. However, it is found to not have major impact when consumed during other times. (10)
It can be combined with other single amino acids to get better results in terms of boosting the HGH levels.
A significant dose of creatine (20gms per dose) can help you to improve your HGH levels to a great extent. (11)
Another essential amino acid that can help you to increase the levels of HGH (up to 78%) when consumed in proper doses. (12)
Recommended dose shall be 10gm (per serving of 2gms with short intervals) after a workout session or before going to bed.
Even though supplements are effective, they only work temporarily to increase the secretion of HGH in the body. Focusing on right diet, proper sleep and intense training sessions can help you to boost your HGH levels more effectively.