Human Growth Hormone – one of the most important anabolic hormones that stimulates the growth, repair and reproduction of cells necessary for the growth and development of the body. This hormone is produced in the pituitary gland and, in addition to the growth of the body in childhood and adolescence, has a significant impact on a person.
About the functions of growth hormone, the consequences of its lack in the body, estet-portal.com will tell in this article, and we will also advise on how to increase growth hormone in natural ways.
What are the functions of growth hormone in the body
Growth hormone regulates body temperature, sugar and fat metabolism in the body, and also maintains normal heart function, increases protein synthesis, stimulates the immune system and the growth of all internal organs except the brain.
Because growth hormone stimulates protein synthesis, it also has a positive effect on the growth of nails and hair and maintains good skin and muscle condition.
Thus growth hormone is needed for:
- muscle growth;
- restoration and growth of the body;
- strong skeleton;
- regulation of metabolism;
- normal brain function;
- heart health.
We'll look at:
- how does a lack of growth hormone affect the body;
- how to increase growth hormone naturally.
How lack of growth hormone affects the state of the body
With age, the synthesis of growth hormone and collagen decreases, as a result of which the skin loses its elasticity and firmness. However, this is the least dangerous consequence of a lack of somatotropin in the body, since a reduced growth hormone in an adult leads to:
- sleep disorders;
- bone fragility;
- deposition of fat in the abdomen;
- decrease in muscle mass;
- decreased strength and endurance;
- cognitive impairments;
- fatigue;
- insulin resistance;
- increased levels of bad cholesterol;
- increased risk of death from cardiovascular disease.
In case of growth hormone deficiency, the doctor prescribes hormone replacement therapy after diagnosis.
You can also increase the level of growth hormone naturally – this method is suitable if its lack is not dangerous to health.
How to Increase HGH Naturally
To increase growth hormone, you need:
- Exercise regularly
The most effective in this regard are high-intensity workouts (at least 10 minutes) with a rest period of 30-60 seconds, as well as weight training. They activate muscle fibers, which entails the release of testosterone and growth hormone into the bloodstream.
- Don't neglect sleep
Since more than 50% of growth hormone is produced when a person is sleeping, healthy sleep – a great way to maintain proper growth hormone levels in the body.
- Keep track of your weight
HGH affects the metabolic rate, which plays an important role in weight loss. In people with overweight, the level of somatotropin, as experts found out, is lower than in people with normal weight.
Moreover, obese people often have elevated levels of insulin, which greatly inhibits growth hormone synthesis.
Lack of growth hormone, according to a study conducted in 2010, is often accompanied by intense fat deposition.
- Maintain healthy vitamin D levels
In order to increase growth hormone, it is necessary to maintain proper levels of vitamin D in the body. In conditions of a lack of this vitamin, the synthesis of growth hormone is reduced.
In addition, vitamin D also helps to increase testosterone levels, which also positively affects the growth and development of the body.
- Use less sugar
If you want to increase your growth hormone levels and avoid a host of health problems, you need to limit your sugar intake, which is a key factor in weight gain and obesity, and also negatively affects the level of somatotropin in the body.
Sugar raises insulin levels, which prevents proper testosterone and growth hormone synthesis.
- Go to the sauna regularly
A study conducted in 2007 showed that after visiting the sauna there is a slight increase in body temperature, acceleration of heart rate, an increase in the level of somatotropin, corticotropin and cortisol.
There are a number of health benefits of a sauna, including the elimination of toxins from the body.
- Limit alcohol
There are many reasons to give up alcohol, including increasing levels of growth hormone. Firstly, alcohol interferes with healthy sleep, and secondly, it disrupts the production of growth hormone when a person sleeps. Even small doses of alcohol reduce the synthesis of growth hormone during sleep by 75%.
- Try intermittent fasting
Intermittent fasting was shown in a 2011 study to increase growth hormone production. Try going 24 hours a week without food to lower your insulin levels, normalize your leptin levels, and reap the full benefits of this practice.
Before you start fasting, make sure there are no contraindications. To do this, it is necessary to consult a doctor.
- Laugh more often
Perhaps the easiest and most enjoyable way to naturally increase the level of growth hormone in the body is to laugh. Laughter reduces stress, which is important for the production of hormones, including somatotropin (by 87%).
Moreover, laughter has a positive effect on the endocrine and immune systems of the body. To do this, it is enough to devote 10 minutes a day to your favorite comedy series or a fun book.
- Eat right
Without proper nutrition, the body cannot function properly. Thus, a high-carbohydrate diet can upset the balance of hormones in the body and reduce the production of growth hormone.
How to increase growth hormone through nutrition:
- Eat seeds, nuts, and beans that are rich in the amino acid arginine;
- Eat enough protein and fiber;
- Eat foods containing vitamin C.
Thus, there is no unequivocal answer to the question of how to increase growth hormone: in conditions of a serious deficiency, special drugs prescribed by a doctor are indispensable. However, in conditions of a slight shortage of growth hormone, a healthy lifestyle and the right habits will help maintain the level of this hormone in a natural way.
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