Naturally Boost HGH with Good Habits

Naturally Boost HGH with Good Habits

If you aren’t sure what HGH is, it’s human growth hormone, a naturally accruing hormone in the human body. We need this hormone to grow and regenerate bone, muscle, organ and all connective tissue as children and as we grow into adulthood. This hormone is present for us to stimulate growth and everything that comes with it. In adolescence, the secretion of human growth hormone is at a peak. This is the period of the most rapid growth of our bodies. AS adults, HGH production decreases through our 20s and then continues to decrease as we age.
 
By the time we reach 40 years of age, we are producing up as little as 50% of what we were producing at 20 years old! The reduced production of hormones is natural. However, we still need these hormones in order to feel and perform in the same ways we did in our teens and 20s. HGH in adulthood is responsible for regeneration and repair of muscle tissue, bone tissue and ligaments and tendons, as well as cell regeneration in organ tissue. Having more HGH secreted helps with increased energy, maintaining muscle tone and size, and stronger bones.
 
Of course, no one can reverse the aging process and become who they were at 20. However, you can take steps to slow the aging process, and in this case, boost levels of HGH naturally.  Below are a few steps you can take to help keep your HGH levels up!

 

Step 1: Get Proper Rest and Nutrition

Our bodies heal and repair at night. HGH production and secretion is most prevalent at night as well. Needless to say, getting adequate restful sleep is absolutely necessary to boost production and receive the benefits of growth hormone.
 
Sleep habits should be consistent. You need restful sleep between the ideal hours of 10pm and 6am. Interrupted sleep, or shifting hours decreases the ability to get 7 to 9 hours of restful sleep every night. So, know what time you’re going to sleep every night and what time you’re waking up to make sure you get enough rest each night.
 
Next is nutrition, which is tied in closely with rest and recovery. The right foods contain the right nutrients. Studies show us that certain amino acids are related to increased production of HGH. There are two categories of amino acids: non-essential amino acids and essential amino acids. These are the building blocks to proteins, and are the primary nutrient we use to actually heal and repair tissue. Muscle and connective tissue is made up of this stuff, so consuming and absorbing it is key!
 
Non-essential amino acids are those that we cannot create in the body. They must come through food. The primary sources for these are meat and animal products. Amino acids l-lysine, glutamine, l-arginine, and oxo-proline are all related to the production and secretion of HGH. A diet that has a wide variety of amino acid sources is typically the best bet to ensure you are getting all the nutrition you require.
 
Think about foods that have little or no processing. These include poultry, beef, lamb, goat, fish, and their products; oils, milk, cheese, and organs. If not, a supplement with a diverse amino acid profile is a great way to boost your nutritional intake.

 

Step 2: Exercise Correctly

Finally, my favourite topic, exercise! Certain types of exercise boost hormone production, and HGH is no different. We know exercise is a natural healer and here is just one more benefit.
 
HGH production has been shown to increase steadily in people who engage in resistance training and high intensity interval training. CrossFit-style workouts fit this bill perfectly. High-intensity workouts that incorporate maximal effort and weight lifting are the best way to naturally boost HGH production as we age.
 
This means finding programs that ask you to lift weights, performing sets and repetitions that stimulate your muscles to adapt and become stronger. You can also engage in resistance exercise (with or without weights) in intervals. This means working very hard for 10 to 60 seconds and then resting for 10 to 60 seconds. The improvements in strength and aerobic capacity are intense and clear. Expect to feel stronger, sleep better and have more energy.
 
The only type of workout that does not show a consistent increase in HGH production is low-intensity aerobic exercise. This is like your middle and long distance runs or races. They never push the muscles energy systems to the lactic acid threshold, which means they never demand the same response from the endocrine system. Studies show that people who go from no exercises to this type of exercise do increase HGH levels over an average of three weeks, but as the body adapts to the stimulus, production subsides. A continuous, intense stimulus is the ideal way to boost HGH production.
 
The right type of exercise and nutrition are both required to get the results you want from your body. Placing this type of demand on your muscles and joints demands a full and complete response from the endocrine system, essentially helping to slow the aging process.

Christie Leclair
Christie Leclair - Author

FD Bulsara, BSc is a competitive athlete in Olympic weightlifting and a student in Osteopathy. She coaches private and group fitness classes and freelance writing about her passions: fitness, health, sport, nutrition, weightlifting, CrossFit, injury prevention, pain relief, injury rehabilitation, and the latest research on all these topics! She is a dog person and spends free time training at the lake. Find her at www.4myhealthnow.com.


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