In this article, you will learn how to get melatonin, what foods contain this hormone, where it comes from and why its level drops. It will also be interesting for you to read about its properties and features.
Melatonin is one of the pineal gland hormones responsible for regulating circadian rhythms in the human body. This substance was first discovered by dermatologist Lerner Aaron in 1958. At present, it is precisely determined that melatonin (the sleep hormone, as it is also called) is available in almost all living organisms. These include both protozoa and plants.
The process of hormone production
Melatonin is produced by the pineal gland - the pineal gland. The produced hormone enters the bloodstream and fluid of the spinal cord, and then begins to accumulate in the hypothalamus. In the human body, the production of melatonin begins after dark. The synthesis of this hormone occurs as a result of a signal received from the receptors of the visual organs. Melatonin is made from tryptophan (aromatic alpha-amino acid), whichinitially transformed into serotonin (a neurotransmitter). Further, due to the action of the enzyme N-acetyltransferase on it, it turns into a sleep hormone.
In a he althy adult, the average production of melatonin is 30 mcg per day. At the same time, its amount at night is 30 times higher than the daytime concentration.
Importance of melatonin for the human body
Melatonin is a hormone that is an extremely important compound necessary for the regulation process to take place
some physiological processes in the human body. It has quite a few important properties that allow you to maintain the normal functioning of the body.
The principle of action of melatonin as a natural drug with a hypnotic effect has not yet been fully studied to date. According to one version of scientists, this hormone directly affects the cellular level, slowing down the production of other hormones and active substances, the concentration level of which also depends on the time of day. There is also an assumption that melatonin is actively involved in the suppression of actions associated with the human wakefulness regime.
Antioxidant action of the hormone
The sleep hormone melatonin is able to bind free radicals at the cellular level. These include hydroxyl, which are formed in the process of lipid oxidation. The high antioxidant activity of melatonin is clearly seen. Thus, the hormone has a protective effect on DNA, protecting it from any kind ofdamage, and also affects lipids and proteins, but to a lesser extent.
Immunostimulatory effect of melatonin
Research scientists have repeatedly confirmed the fact that melatonin actively stimulates the immune system. It is involved in the regulation of the performance of the thyroid gland, thymus and increases the activity of phagocytes and T-cells. Among other things, melatonin has an antitumor effect. The hormone is able to inhibit proliferation (reproduction method
om division) cells. At the same time, the strength of its influence in this process is comparable to many cytostatic drugs.
Sleep hormone: other properties of melatonin
Besides the fact that melatonin regulates the onset of the moment when a person falls asleep, its duration and depth, it has many other properties. Namely:
1. The hormone is able to slow down the aging process. At the same time, the greatest effect of rejuvenation is observed in the human reproductive system.
2. Melatonin stimulates the metabolism of carbohydrates and fats, which contributes to the normalization of weight.
3. The sleep hormone lowers myocardial energy expenditure.
4. Melatonin normalizes the functioning of the intestines and stomach, stabilizes secretory and motor functions.
5. Regulates the performance of the thyroid gland, activates growth hormone.
6. It normalizes the pressure in the arteries, thins the blood, which prevents the occurrence of blood clots.
7. Melatonin prevents the growth of cancer cells.
How to increase the level of melatonin? What to avoid?
Reducing the level of sleep hormone concentration in the human body contribute to:
1. Work at night. At this time, melatonin is produced in smaller quantities.
2. Too much lighting in the bedroom. If rays from a street lamp penetrate the room, if the computer monitor or TV is active, if the lamp in the room is very bright, then melatonin is produced more slowly.
3. "White Nights".
4. A number of medicines:
- "Fluoxetine";
- Piracetam;
- "Dexamethasone";
- "Reserpine";
- anti-inflammatory nonsteroidal drugs;
- beta-blockers;
- lots of vitamin B12.
Based on the above, the conclusion suggests itself: in order to normalize the level of melatonin, you need to sleep at night (and not work), turn off all appliances and devices in the bedroom, close the windows tightly and do not use the above-mentioned medications before bedtime.
How to replenish the body with natural melatonin?
Is melatonin found in food? It is produced from tryptophan, and therefore, the food that contains this amino acid either contains the hormone or promotes its synthesis in the human body.
Here is a list of foods you need to increase your melatonin levels:
Cherry. These berries are a natural source of the sleep hormone.
Bananas. These fruits do not contain melatonin, butactively stimulate its production.
Almonds, whole wheat bread and pine nuts. These products are at the top of the list of those that contain sleep hormone.
What other foods can contain sleep hormone?
Oatmeal cooked with natural milk. Due to the enhanced effect on the process of melatonin synthesis, porridge is able to calm the body, satisfy hunger, and improve mood.
Baked potatoes. The product does not contain sleep hormone, but has the ability to adsorb
vat acids that prevent its production.
Chamomile. No wonder the medicinal plant is used as a sedative. Chamomile will not only help to overcome insomnia, but will also be a wonderful natural relaxing remedy for the body and soul.
Interesting features of melatonin
Sleep hormone stimulates the immune system and increases the protective properties of the body. It is for this reason that after a good sleep in the case of a viral infection, the patient's well-being improves significantly, sometimes the disease completely recedes.
Naturally, melatonin is not found in products with alcohol, coffee and tobacco. Under their influence on the body, the production of the sleep hormone stops. I also negatively affect the functions of the pineal gland in the brain and stressful situations.
The body does not have the ability to accumulate melatonin for future use. Good for stimulating hormone productionfasting - it is enough to refuse food one day during each week. Melatonin production increases dramatically after one hour of exercise.
Using artificial melatonin
With the modern rhythm of life, melatonin deficiency, unfortunately, is not uncommon. At a young age, a person may not yet feel his lack, but after 35 years, his lack is clearly reflected in the general well-being. For this reason, many doctors recommend supplementing the sleep hormone. Taking melatonin-based products helps:
- accelerate the process of going to sleep;
- stress relief;
- normalization of immunity;
- slow down the aging process;
- settlement of cellular processes in the brain;
- lowering the concentration of cholesterol in the blood;
- getting rid of headaches.
It is especially recommended to use this hormone in advance before traveling by plane. Melatonin will help in this case to prevent stress and make it easier to adjust to a new regimen.
Side effects and contraindications
There has not been a single case of adverse reactions from the human body in cases where the sleep hormone was used. It should be remembered that our body is able to independently produce this substance, and excessive use of drugs containing it can adversely affect he alth. artificially synthesized melatoninrecommended in some cases:
- during pregnancy and breastfeeding (the effect of the hormone on children who have not yet been born and on babies has not been studied);
- for cancerous tumors;
- in case of severe allergic reactions and autoimmune diseases;
- for diabetes;
- people who are prone to long-term depression.
Even if you do not have any of the above contraindications, do not self-medicate and use melatonin without first consulting a doctor.
Scientific research
What did scientists find out when they investigated the hormone melatonin? Its functions include, among other things, an increase in life expectancy by about 20%.
Undoubtedly, the hormone has antitumor properties, but it cannot be considered a panacea for oncological diseases. The main thing that every person needs to do is to provide their body with a sufficient amount of melatonin. Many of its useful properties are vital for the normal functioning of most of our systems and organs.
Melatonin medicines
Preparations containing melatonin exist. But there are only four of them: Melaksen, Melapur, Melaton, Yukalin. Below you can find their description.
All these drugs have the international name "Melatonin". Medicines are produced in the form of tablets, which are coatedshell, or capsules. The drugs have a pharmacological action similar to the main functions of natural melatonin: hypnotic, adaptogenic and sedative.
Indications for taking these funds are:
- desynchronosis (violation of normal daily rhythms, for example, when moving around countries located in different time zones of our planet);
- sleep disorders, fatigue (including in elderly patients);
- depressive states.
