The Human growth hormone, or HGH, is a vital component of our endocrine system, playing a crucial role in the development and overall health of both children and adults. Understanding how to safely and effectively increase levels of this hormone is essential, not just for those diagnosed with an HGH deficiency but for anyone interested in optimizing their physiological health.
Did you know:
- Although severe growth hormone (HGH) deficiencies, such as those causing dwarfism, are uncommon, combined pituitary gland deficiency is more common, affecting roughly 1 in 8,000 people. 1
- While growth hormone deficiency might not be the most common problem, at least one adult in every 10,000 people suffers from adult-onset GHD (growth hormone deficiency).2
- If a child has a slower growth rate than normal, then it is likely that they might be suffering from congenital growth hormone deficiency or congenital GHD. This type of GHD is genetic. 3
How does Hormonal Imbalance Affect Growth?
Hormonal imbalances related to the human growth hormone can result in several complications. These can range from bone problems to muscle problems. Examples of such complications are scoliosis and dementia.
However, before we discuss how to increase growth hormone for height, here is how different hormonal imbalances affect growth 4—
- Thyroid Hormone Deficiency: When the thyroid gland doesn't produce enough thyroid hormones, it can lead to hypothyroidism. This condition can slow down growth, especially in children and adolescents.
- Estrogen and Testosterone: These sex hormones are essential for proper growth and development during puberty. Imbalances in these hormones can lead to delayed growth or stunted development.
- Growth Hormone Deficiency: Growth hormone is critical for bone and muscle growth. A deficiency in this hormone can significantly impact growth, even in adults.
Apart from these, there are many other hormones that your body must have in a balanced amount to lead a disease-free life. Taking a hormone imbalance test can help you identify any issues and determine if you need to increase growth hormone levels in your body.
10 Ways to Increase Growth Hormone Naturally
When the human growth hormone test results indicate low levels, it is essential to start making lifestyle changes to increase growth hormone. The answer on how to increase growth hormone naturally covers various lifestyle and diet-related aspects. Likewise, from nutrition to exercise to proper sleep, you can do a lot to stimulate the growth hormone.
Here is a list of 10 ways to help you achieve an increased level of growth hormone naturally.
Lifestyle Strategies to Boost HGH
1. Exercise
Exercise significantly stimulates the release of growth hormone (GH). Research shows that consistent engagement in both resistance and aerobic exercises leads to increased secretion of HGH. 5
Some examples of exercises and physical activities that can assist in improved growth and keep your bones healthier in the long run include:
- Outdoor sports
- Walking, jogging, and running
- Anaerobic exercises
- Gym activities, etc
The best part is that exercising is a way to increase human growth hormone in females, males, children, and even pregnant women. So, it is a comprehensive solution for people of almost all ages and genders.
2. Get Enough Sleep
Research studies have concluded that getting enough sleep triggers human growth hormone levels positively 6. Having proper and undisturbed sleep is one of the primary practices for maintaining a healthy lifestyle in general. That is why having a good sleep cycle is one of the best ways to increase growth hormone naturally.
On the other hand, if you're losing sleep for any reason, the risk of developing adverse conditions like diabetes, insulin insensitivity, and obesity is also higher. These stem from decreased growth hormone levels.
Here is a list of food items to stimulate growth hormones and promote better sleep:
- Nuts like almonds and walnuts
- Low-fat warm milk
- Kiwi fruit
- Chamomile tea
- Tart cherries
- Fatty fish
- Barley grass powder
- Lettuce 7
3. Fasting
The human growth hormone plays a crucial role in the metabolism of fats. When you're fasting, the fats already stored in your body are used to produce energy. Your body starts yielding more growth hormones naturally to initiate this process. That is why fasting is one of the best ways to increase growth hormones naturally. Reducing food intake and adding longer gaps between meals can help.
4. Weight Loss And Fat Reduction
Weight loss may contribute to increased growth hormone levels. So, to increase growth hormone naturally, you can reduce the fat content in your body. Exercising and fasting are both great ways in which you can reduce weight.
Here are some other methods that help with long-term fat reduction:
- Strength training and high-intensity exercises
- Uninterrupted and regular sleep
- Intermittent fasting
- Having a diet that has healthy fats, fibre, probiotics, and high protein content 8
5. Ensure Good Nutrition
Making changes in what you eat is one of the most crucial elements to increase growth hormones naturally by food. Similarly, the best dietary strategies to stimulate growth hormone production can vary depending on your age. Let's explore how to naturally increase growth hormone levels through food choices.
Foods containing calcium and protein can potentially increase height and improve bone health in children, ultimately resulting in better growth.
Examples of such foods include the following:
- Green vegetables like spinach, broccoli, collard greens, asparagus, and kale
- Nuts, seeds, soybeans and legumes
- Meat, poultry, seafood and eggs
- Fishes like salmon and sardines
- Milk and milk products such as yogurt and cheese
- Oranges 9
Most importantly, research suggests that growth hormone helps children increase their height. While food is the best way to increase growth hormone naturally in children, synthesised growth hormone might be prescribed in cases of extreme HGH deficiencies. 10
6. Minimise Sugar Intake
Insulin is a hormone responsible for controlling sugar or glucose levels. It also controls how the human growth hormone gets released into your bloodstream.
When you're consuming more sugar-containing foods, insulin production increases naturally. It has an inverse relationship with growth hormone. It means that more sugar intake is equal to less HGH (Human Growth Hormone)
Therefore, minimising the amount of sugar in your diet and having nutrient-rich superfoods can help you increase growth hormones naturally by food.
Furthermore, proper sleep, frequent exercise, and a well-balanced diet are among the best ways to increase growth hormone naturally.
Supplementation for HGH Support
Another method to stimulate growth hormone is to take natural supplements with your diet.
Here is a list of some of the supplements that are known to initiate the stimulation of growth hormone:
- Arginine
- Glutamine
- Melatonin
- Gaba
However, before you start taking any supplements to increase growth hormone for height or any particular reason, get professional advice from your physician.
In the sections below, we have described how some of these supplements stimulate growth hormones.
1. Arginine Supplements
Research has shown that taking 5 to 9 grams of arginine orally (in the form of L-arginine) can help you stimulate the growth hormone naturally. Even though arginine is a good HGH enhancer, a higher dose does not guarantee better results.
The same research also revealed that, while arginine supplementation can increase human growth hormone (resting) levels by 100%, exercise is significantly more potent. Exercise can naturally elevate HGH levels by 300% to 500%.
Therefore, the best way to increase growth hormone naturally is to combine arginine supplements with regular exercise. 11
Here is a list of food items that are high in arginine:
- Nuts: Walnuts, Hazelnuts, Pecans, Peanuts, Almonds, Cashews, Brazil Nuts, etc.
- Seeds: Pumpkin seeds, watermelon seeds, sesame seeds, and sunflower seeds.
- Dairy Products: One benefit of dairy products is that they contain a wide variety of other nutrients apart from arginine. These include protein, folate, vitamins (A, D, and E), and minerals like magnesium and calcium. That is why products like cheese, yogurt, and milk can help to increase growth hormones naturally.
- Meat: White meat (chicken and turkey) is rich in protein and contains fewer fats. While beef boasts a decent amount of arginine, it comes with a higher fat content compared to other protein sources.
- Whole Grains: Oats, corn, buckwheat, and brown rice are all good sources of arginine.12
2. Glutamine and Ornithine Supplements
In a broader sense, glutamine is nothing but a type of amino acid (building blocks for proteins) beneficial for your immunity and the health of your intestine. 13
One more example of such an amino acid supplement is ornithine. When taken orally, ornithine increases the release of growth hormone. 14
3. Melatonin Supplements
Research studies on men have concluded that, when melatonin is taken orally, it tends to increase basal growth hormone (GH) secretion in males.
Here is a list of food items that are high in melatonin 15:
- Tart cherries and goji berries (known to improve sleep)
- Eggs (rich in protein and iron)
- Milk (contains calcium and improves sleep)
- Fish (examples include oily fish such as salmon and sardines)
- Nuts (examples include pistachios and almonds)
4. GABA Supplements
GABA expands to Gamma-Aminobutyric Acid—a balanced amount of this acid works to slow down your brain's functioning positively. 16
GABA supplements, therefore, have a lot of benefits, including the following:
- Minimising stress and anxiety
- Improving sleep
Even research has shown that taking GABA orally helps to increase resting levels of immunoreactive growth hormone naturally. 17
Remember that while increasing human growth hormone can benefit your body, it doesn't lead to drastic changes in a short period of time, especially in healthy adults.
Treatment and Management
Growth hormone deficiency is more common in children than in adults. It generally occurs when a tumor develops in your brain, which makes it difficult for your height to grow.
When it happens, you may experience the following symptoms:
- In the growing years (children and teenagers): Shorter height, delayed growth, slow development of sexual characteristics, weaker bones, and more severe bone injuries.
- Adults: Psychological problems like depression, lack of focus, compromised memory, extreme emotional outbursts, and anxiety. 18
If you observe these symptoms frequently, book a full-body checkup or blood checkup at home to determine the severity of the condition. Following the test results, you can get the treatment according to your age, gender, and other individual factors.
Generally, the food you consume is one of the most essential determinants of your health status. Therefore, modifying your diet by including healthy options like nuts, green vegetables, specific types of meat, fish, eggs, and milk products is the best way to increase growth hormone naturally.
Further, adopting healthier lifestyle strategies, such as engaging in more physical exercise and improving your sleeping patterns, also works well.
Lastly, supplements containing arginine and melatonin can also be a good option when looking for ways to stimulate growth hormones. However, don’t take supplements without consulting the doctor.
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