It seems like every day we hear about a new health hazard, from common foods to sitting in certain ways. Without a doubt, though, one of the factors that wreaks the most havoc on our bodies is age.
Aging affects every aspect of our bodies in one way or another, and a key part of the process is its effect on human growth hormone. Human growth hormone, or HGH, keeps our bodies healthy and happy in a variety of ways, but our natural HGH production decreases as we get older.
If you're trying to invigorate your HGH with hormone replacement therapy, you're heading in the right direction. If you want to give the treatment an extra boost, though, you'll want to learn how to increase HGH naturally. Check out these tips.
How to Increase HGH Naturally
As much as hormone replacement therapy can do, you can always give it an extra hand. Try these health habits and lifestyle changes to help your body produce more natural HGH.
Get Plenty of Sleep
As hard as it can be to follow, getting your Z's may be the habit that has the largest effect on your human growth hormone levels. Sleep is one of the times when your body produces the most HGH. The less time you spend sleeping, the less time your body has to produce that all-important HGH.
Of course, between a busy schedule and general stress, sleep isn't always easy to come by. Try blocking off some electronics-free time for about two hours before bed. This blocks the blue light from making a mess of your hormones which affect your sleep cycle.
It's also a good idea to avoid caffeine later in the day and to find ways to manage your stress. If you're still struggling to find sleep, a natural herb called melatonin might be able to help. Be sure to ask your doctor first, though, to may sure it's safe with any medications you're taking and medical conditions you have.
Aim for Fat Loss
Another common issue that holds back your HGH production is excess body fat. It feels like a catch-22 because many people take HGH to fight the weight gain struggles that tend to amplify with age. Still, taking other measures to decrease your body fat will help you produce more HGH.
There are plenty of ways to reduce your body fat, and the key is finding an option that works for you. One popular option is using the HCG diet, or human chorionic gonadotropin. However, making dietary changes and increasing your activity levels can also work for some people.
Try Intermittent Fasting
Studies have shown that fasting can increase your natural HGH production. This falls in line with the benefits we've seen from a weight loss technique that's garnering more and more attention: intermittent fasting.
Intermittent fasting, or IF, is a way of scheduling "fasting periods" and "eating periods." There are many different methods to try. One popular option is called 8:16: you eat as normal for eight hours per day but fast for the following 16 hours. For instance, you may only eat between 11am and 7pm.
Another common IF method is 2:5 fasting. In this case, you have two "fast days" per week in which you restrict your diet to about 500 calories. For the remaining five days of the week, you eat as normal.
On top of improving HGH levels on its own, IF has shown great results for fat loss. If you're overweight, losing fat with IF packs twice the punch for boosting your HGH levels.
Stock Up on Protein
You'll notice a common theme in this list: many of the tips coincide with each other. Boosting the protein in your diet will benefit your HGH levels on its own while also helping you maintain a healthy weight which also supports HGH production.
Protein contains amino acids that cause your body to produce more HGH. Eating more protein also supports weight loss because it helps you stay full so you don't snack on unhealthy foods.
Of course, there are limits and it's possible to eat too much protein. Most experts recommend 0.8 grams of daily protein for each kilogram of your body weight. For instance, if a person weighs 150 pounds, that equates to 68 kilograms. This person should eat around 54 grams of protein each day.
High-intensity interval training, or HIIT, is a massive craze in the fitness community today. In this workout method, you perform intense and strenuous activities at the height of your abilities for short intervals with brief recovery periods in between. For instance, you might sprint for 40 seconds and then rest for 20 seconds in between each sprint.
Research shows that HIIT workouts stimulate the super fast-twitch muscles, which release high levels of HGH. While all exercise enhances HGH production, HIIT has shown special promise.
As an added bonus, HIIT is a great exercise method for weight loss. The workouts tend to last about 20 minutes, making them less intimidating for people who want to lose weight. When you lose excess fat, it's another factor that helps your HGH levels.
Steer Clear of Sugar
As if you didn't have enough reasons to cut down on sugar, here's another: HGH. When you eat sugar, it raises your blood glucose levels. In response, your body releases more insulin to manage the blood glucose. As essential as that is, the problem is that insulin lowers your levels of HGH.
The key is to limit your sugar so your body doesn't have to fight high blood sugar with extra insulin. It's most important to avoid eating sugar soon after a workout because this interaction releases a hormone that lowers HGH.
Set a Food-Free Period Before Bed
We mentioned already that fasting alone will boost your HGH. However, it offers twice the benefit if you're fasting for a few hours before bed.
While sugar raises your blood glucose levels the greatest, most food will raise your blood sugar to some degree. This triggers extra insulin which in turn reduces HGH.
As we also mentioned above, sleep is a time when your body's HGH production is at a high point. If there's extra insulin in your system at that time, you're missing out on a prime HGH-producing opportunity. That can limit the results of your HGH therapy.
Pay Attention to Glycemic Indexes
Based on the points above, you already know how much high blood glucose impacts your HGH. On top of limiting sugar and fasting before bed, you can keep this problem to a minimum with a special type of diet: the low-GI diet.
GI stands for glycemic index. In addition to the obvious sugar-filled foods, some foods raise your blood glucose more than others do. Nutritionists measure the blood glucose impact based on how a food impacts your blood glucose level, which in turn affects insulin and HGH.
To keep your HGH as high as possible, stick to a low-GI diet. Aim to base most of your diet on foods that have a glycemic index of 55 or lower.
Eat More Foods With L-Arginine
L-arginine is an amino acid that has special abilities to boost your HGH production. While there are l-arginine supplements, you can also get the amino acid from a variety of healthy foods in your normal diet. Some great sources of l-arginine include turkey, soybeans, pork, eggs, chickpeas, milk, and beef to name a few.
On top of l-arginine, GABA is another great way to increase your natural HGH. GABA stands for gamma aminobutyric acid. In addition to its own ability to enhance HGH, GABA also helps you sleep. As we described above, that sleep is crucial to higher HGH levels.
As with l-arginine, you can take GABA supplements or you can add GABA-rich foods into your diet. Foods with plenty of GABA include soybeans, nuts, eggs, and seeds to name a few.
Snack on Goji Berries
Looking for a superfood to add to your diet in order to increase your natural HGH? Look no further than goji berries. The unique nutrients in goji berries stimulate your pineal gland, leading to more natural HGH production.
Boosting Your HGH with Hormone Therapy and Natural Methods
With everything that you now know about how to increase HGH naturally, do you even need hormone replacement therapy?
The reality is that while the lifestyle choices above can help, they only go so far. For many people, changing their diet and exercise habits alone won't affect their HGH enough to make a noticeable difference. Instead, your best bet is to get medical hormone therapy and use the tips above to enhance your HGH production further.
If you're still investigating HGH and you're ready to get started on the journey, start your hormone replacement therapy today.