Aging is a complex process that marks the slow decline of certain hormones produced by the body. Human growth hormone, or somatotrophin, is released by the pituitary gland in the brain and plays a key role in fat and lipid metabolism, helping to decrease weight and build lean muscle. It also promotes bone growth, immune system function and cardiovascular health. Growth hormone levels are highest shortly before birth, peak again during puberty and then begin to decline after the age of only 25 years. However, the food you eat can affect growth hormone levels in your body.
Step 1
Eat several smaller meals throughout the day instead of three large meals, which cause blood glucose levels to rise dramatically, triggering insulin spikes. This causes the body to store fat and inhibits the release of growth hormone into the bloodstream.
Step 2
Decrease fat and sugar in your diet. Growth hormone released by the pituitary gland is reduced after eating a fatty meal. Also decrease simple carbohydrates and sugary foods such as white bread and white rice from your diet. These foods raise blood glucose levels and lower growth hormone production.
Step 3
Consume more lean protein and complex carbohydrates. For example, eat a lean chicken sandwich made with whole-wheat bread, to raise growth hormone levels in the body. Ingesting lean protein, particularly after strenuous exercise, helps to increase production of this hormone as well as other hormones to build and strengthen muscles.
Tips and Warnings
- Other methods to increase human growth hormone include getting adequate, restful sleep for 6 to 8 hours every night and exercising for at least 20 minutes a day, four times a week. Also avoid drinking sugary sports drinks while exercising, and do not eat at least two hours before strenuous physical activity, to raise the production of growth hormone.
- Synthetic supplements of human growth hormone may promise to be the fountain of youth and help improve lean muscle and lose weight. However, these hormones can cause severe side effects and have not been adequately tested. Increase your human growth hormones naturally with diet and exercise for improved overall health.
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