Boredom in the bedroom is an indication that you should spice things up a little. However, if you are missing that sexual vim these days or have a weakened sex drive— it could be due to fluctuations of the HGH or human growth hormone.

Human growth hormone or HGH helps regulate functions of growth and cell regeneration in the human body. The pituitary gland produces the same. However, with age (usually post 30 years), the production of this hormone decreases, which in turn leads to reduced libido, erectile dysfunction, and penile enhancement issues. And though many suffer from these issues, very few men discuss it.

In spite of it being the most natural thing in the world, the subject of sex is taboo. And if you want to add some sizzle to your sex life,

here is how you can boost your hormones:

Exercise and stay active

Research shows that high-intensity interval training (HIIT), intense cardio workouts, strength training, etc. can help increase HGH production. Doing short bursts of vigorous exercises like HIIT, where you do hard bursts of cardio with rest in between, is a great way to lose body fat and triggering HGH production. The best part is you need about 20 minutes a day to hit this goal.

Importance of cardio

As per ‘The Journal of Sexual Medicine,’ people who did regular cardio workouts, had fewer physical sex problems. The penis contains “caverns” which get filled up with blood when you have an erection. Cardiovascular exercises make it easier for the blood to flow to the organ. Mayo Clinic suggests at least 150 minutes of cardio a week. Go for a walk or a jog or take a fun dance class with your partner to bring the fire back in your relationship.

Focus on the core

Belly fat or the beer belly have not only made many men feel less attractive, but it also puts them at risk of many other diseases. Abs exercises like planks, sit-ups, oblique twists, etc. help in the same. Strengthening your core and shaping your mid-section will not only enhance your self-confidence — it also gives you the strength to try some erotic positions too. A stronger core also helps support your back. So when you are on top, this reduces the risks of your back snapping!

Other factors that trigger HGH are:

Diet

Apart from regular exercising, your diet helps release HGH into the system. High body fat content can hinder the production of HGH. Eat foods that are high in melatonin like pineapple, raw fish (Sushi), eggs, dark chocolate, goji berries, etc. Avoid sugar-based drinks and products as they increase insulin levels, thus affecting hormones and also leading to obesity.

Sleep

Though the HGH hormone starts to decline naturally as you age, lack of sleep is a significant cause of the same. Make sure that you get at least 8 hours of sleep in a day to recharge your HGH and sexual drive too.

Try natural supplements

Natural supplements help boost HGH. Some of these are Glutamine — a 2-gram dose can raise HGH levels by 78%. Other supplements include Creatine, Ornithine, L-dopa, and Glycine.