In addition to nutrition, self-produced growth hormones within the body are also crucial factors for human height development. However, how can we stimulate the production of these hormones? Below are some essential tips you shouldn’t overlook to achieve outstanding height growth. A person’s height depends on various factors such as genetics, nutrition, environment, and growth hormones. The human growth hormone (HGH) is secreted by the pituitary gland and plays a significant role in tissue growth, especially in bones.
In reality, HGH does not directly affect bones but stimulates the liver to produce certain types of proteins. These proteins travel to the bones and stimulate bone growth. If the growth hormone levels in a child’s body are low, it can lead to delayed growth and insufficient height development. Let’s explore the natural ways to stimulate growth hormone production in the body below.
8 Ways to Stimulate Natural Growth Hormone Production in the Body
1. Reducing Excess Fat
Excess fat, especially in the abdominal area, is one of the factors that can lead to a decrease in growth hormone and contribute to dangerous health conditions. According to studies, individuals with three times the amount of abdominal fat compared to normal individuals have lower growth hormone levels by 50%. Furthermore, those with excess belly fat experience a significant decline in growth hormone within a 24-hour period. If an obese individual loses weight, their growth hormone levels will quickly return to normal.
2. Improving Sleep
Growth hormone is released and developed during sleep, particularly during the late-night and early morning hours. Insufficient sleep can diminish the amount of HGH produced by the body. Achieving a good, deep sleep is the best and easiest way to stimulate long-term growth hormone production in the body. It is recommended to get a full 8 hours of sleep each night. For those who struggle with falling asleep, here are some ways to improve sleep quality:
- Try reading books or magazines before bedtime.
- Create a comfortable sleeping environment.
- Avoid consuming caffeine-containing beverages late in the day.
- Minimize exposure to blue light sources before sleep…
Improving Sleep.
3. Supplementing with Appropriate Foods
The amount of food consumed throughout the day greatly influences the body’s growth hormone. Therefore, you need to have a proper diet and ensure that the food sources provide support for the production of growth hormones. Some essential nutrients you should include in your daily diet are:
- Carbohydrates: accounting for 60-65% of the total daily food intake. You can diversify your carbohydrate intake by consuming various foods such as rice, brown rice, corn, potatoes, and cassava.
- Protein: accounting for 10-15% of the total daily food intake. Protein-rich foods beneficial for growth hormone include meat, seafood, eggs, dairy products, and various grains.
- Fat: accounting for 20-25% of the total daily food intake. Healthy fats from animal sources and vegetable oils are beneficial for the body. Vitamins and minerals: These two types of nutrients are often found in fresh vegetables, tubers, and fruits.
4. Regular Exercise
Physical exercise is one of the effective ways to promote hormone production. However, the level of hormone production depends on the type of exercise, intensity, and individual body characteristics. High-intensity training has the most significant impact on increasing growth hormone levels. Running is a perfect suggestion for boosting HGH and minimizing excess body fat. Additionally, you can engage in other sports activities such as jumping rope, long jump, high jump, basketball, volleyball, swimming, all of which stimulate height growth hormone.
5. Divide Meals
Dividing meals may seem counterintuitive, but it is a method that helps stimulate growth hormone production and height development. You should divide the three main meals into six smaller meals. This approach will stimulate better and more stable metabolic processes. As you know, growth hormone is also produced from the food you consume daily. A well-functioning metabolic and digestive process will aid in stimulating optimal growth hormone production.
6. Limit Excessive Sugar Consumption
Sugar is a factor that contributes to many dangerous diseases, including its impact on height. Increased insulin levels in the body can reduce the production of growth hormones. According to studies, individuals with diabetes have three times lower growth hormone production compared to normal individuals. Sugar is also a major contributor to obesity, which significantly affects HGH.
You can reduce the intake of starchy foods such as rice, bread, cassava flour, and baked potatoes, as well as desserts, dried fruits, preserves, and carbonated drinks to decrease the amount of sugar supplied to the body.
Limit Excessive Sugar Consumption
7. Utilizing Supportive Products
Arginine: Arginine is an amino acid that facilitates protein synthesis and increases growth hormone production. Using arginine without engaging in physical activity can significantly boost growth hormone levels. Consuming 100-250mg of arginine per kilogram of body weight can stimulate approximately 60% HGH concentration during sleep.
GABA (Gamma-Aminobutyric Acid): GABA is an amino acid that functions as a neurotransmitter, sending signals to the brain. It is commonly used to support sleep and enhance growth hormone production in the body. By improving sleep quality, GABA helps release growth hormone during the night. Supplementing with GABA can increase growth hormone levels by 400% during rest and 200% after physical exercise.
Melatonin: Melatonin is a hormone that plays a significant role in sleep regulation and body’s blood pressure regulation. Good sleep quality promotes increased growth hormone production. Additionally, melatonin supplementation can directly influence the enhancement of growth hormone production.
8. Avoid eating before bedtime
Eating before bedtime can lead to an increase in insulin levels in the body, especially when consuming protein-rich foods. Typically, growth hormone is predominantly produced during the night. This can hinder the production of growth hormone during nighttime. It is advisable not to eat or drink anything approximately 3 hours before going to sleep, as it takes about 3 hours after sleep for insulin to be fully digested.
Avoid eating before bedtime.
9. Intermittent fasting
Intermittent fasting involves alternating between eating and fasting periods, essentially extending the fasting period slightly. When you are asleep, it serves as a fasting period. The 16/8 method is a well-known form of intermittent fasting, where you fast for 16 hours each day and have an 8-hour eating window. This can be achieved by skipping breakfast, having lunch, and dinner at 8 p.m. During the fasting period, you can drink water or other zero-calorie beverages.
Intermittent fasting helps stimulate the production of growth hormone by reducing excess body fat and maintaining low insulin levels. However, this method can be challenging and may not be suitable for everyone. Therefore, it is advisable to consult a doctor before implementing it.
Read more: Is it advisable to use growth hormones for height increase?
Stimulating the natural production of growth hormone in the body is a way to promote height development. Making changes to daily lifestyle habits is a good approach to maintaining good health and achieving the desired height. Particularly for children, a good exercise regimen, a balanced diet, and a healthy lifestyle are factors that stimulate the natural production of growth hormone and improve height.
Hi everyone, I’m Tony Scotti, an expert in the field of height increase with many years of experience researching and applying height increase methods, and have achieved promising results. I have created increase height blog as a personal blog to share knowledge and experience about what I have learned during the process of improving my own height.
