In this article, you will learn how to get melatonin, which foods contain this hormone, where it comes from and why its level goes down. You will also be interested to read about its properties and features.
Melatonin is one of the pineal gland hormones responsible for regulating circadian rhythms in the human body. For the first time, this substance was discovered by professor-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 protozoa and plants.
Hormone production process
Melatonin is produced by the pineal gland - the pineal gland . The produced hormone enters the bloodstream and spinal fluid, and then begins to accumulate in the hypothalamus. In the human body, melatonin production begins after dark. The synthesis of this hormone occurs due to a signal from the receptors of the visual organs. Melatonin is produced from tryptophan (an aromatic alpha amino acid), which is initially transformed into serotonin (a neurotransmitter). Further, due to exposure to the enzyme N-acetyltransferase, it turns into sleep hormone.
In an adult healthy person, the average rate of melatonin production is 30 mcg per day. Moreover, its amount at night is 30 times higher than the daily concentration.
The importance of melatonin to 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 it to maintain normal functioning of the body.
The principle of action of melatonin as a natural drug with sleeping pills has not yet been fully studied. 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 still the assumption that melatonin is actively involved in the suppression of actions associated with the human wakefulness regime.
The antioxidant effect of the hormone
The sleep hormone melatonin is able to bind free radicals at the cellular level. These include hydroxyl, which are formed during the oxidation of lipids. The high antioxidant activity of melatonin is clearly visible. Thus, the hormone has a protective effect on DNA, protecting it from any kind of damage, and also acts on lipids and proteins, but to a lesser extent.
Immunostimulating effect of melatonin
Studies by scientists have repeatedly confirmed the fact that melatonin actively stimulates the activity of the immune system. It is involved in the regulation of the health 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 suppress proliferation (reproduction method
Ohm division) cells. Moreover, the strength of its effect in this process is comparable to many cytostatic drugs.
Sleep hormone: other properties of melatonin
In addition to the fact that melatonin regulates the onset of the moment when a person goes into sleep, its duration and depth, it has many other properties. Namely:
1. The hormone is able to slow down the aging process. Moreover, 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. 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, dilutes the blood, which prevents the formation of blood clots.
7. Melatonin prevents the growth of cancer cells.
How to increase melatonin levels? What should be avoided?
Reducing the level of concentration of the sleep hormone in the human body contribute to:
1. Work at night. At this time, melatonin is produced in smaller quantities.
2. Excessive bedroom lighting. If rays from a street lamp penetrate the room, if a 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 medications:
- "Fluoxetine";
- Piracetam
- "Dexamethasone";
- "Reserpine";
- anti-inflammatory non-steroidal agents;
- beta-blockers;
- a large amount of vitamin B12.
Based on the foregoing, the conclusion suggests itself: to normalize the level of melatonin, you need to sleep at night (and not work), turn off all the appliances and devices in the bedroom, close the windows tightly and do not use the aforementioned 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 has a hormone in its composition or contributes to its synthesis in the human body.
Here is a list of foods needed to increase melatonin:
Sweet Cherry These berries are a natural source of sleep hormone.
Bananas These fruits do not have melatonin in them, but they actively stimulate its production.
Almonds, whole wheat bread , and cedar nuts . These products occupy a leading position in the list of those that contain sleep hormone.
What other foods are capable of containing sleep hormone?
Oatmeal cooked in natural milk . Due to the increased effect on the synthesis of melatonin, porridge is able to calm the body, satisfy hunger, improve mood.
Baked potatoes . The product does not contain sleep hormone, but has the ability of adsorbiro
make acids that interfere with its production.
Chamomile It is not for nothing that a medicinal plant is used as a sedative. Chamomile will not only help to defeat insomnia, but will also become an excellent natural relaxing agent for 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, in coffee and tobacco. Under their influence on the body, the production of the hormone of sleep 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 the future. Starvation stimulates hormone production well - it is enough to refuse food one day for every week. At times, the production of melatonin increases after one hour of exercise.
Artificial Melatonin Use
With a modern rhythm of life, melatonin deficiency is unfortunately not uncommon. At a young age, a person may still not feel his lack, but after 35 years, his lack is clearly reflected in general well-being. For this reason, many doctors recommend the use of sleep hormone additionally. Taking medications created on the basis of melatonin helps:
- accelerate the process of going to bed;
- stress relief;
- normalization of immunity;
- slowing down the aging process;
- the regulation of cellular processes in the brain;
- lowering blood cholesterol;
- getting rid of headaches.
It is especially recommended to use this hormone before traveling on an airplane. Melatonin will help in this case to prevent stress and easier to switch to a new regimen.
Side effects and contraindications
Not a single case of an adverse reaction on the part of the human body was recorded in those cases when sleep hormone was used. It should be remembered that our body is able to independently produce this substance, and excessive use of drugs with its content can negatively affect health. Artificially synthesized melatonin is not recommended in some cases:
- during pregnancy and breastfeeding (the effect of the hormone on children who have not yet been born, and on infants has not been studied);
- with cancerous tumors;
- in case of allergic reactions in severe form and with autoimmune diseases;
- with diabetes;
- people who are susceptible to depressive conditions, observed for a long period.
Even if there is none of the above contraindications, you do not need to self-medicate and consume melatonin without first consulting a doctor.
Scientific research
What did scientists find out when they examined the hormone melatonin? Its functions include, among other things, and an increase in life expectancy by about 20%.
Without a doubt, the hormone has an antitumor property, but it cannot be considered a panacea for oncological diseases. The main thing that everyone needs to do is to provide their body with a sufficient amount of melatonin. Many of its beneficial properties are vital for the normal functioning of most of our systems and organs.
Medications with Melatonin
Drugs containing melatonin exist. But there are only four of them: Melaxen, Melapur, Melaton, Yukalin. Below you can find their description.
All of these drugs have the international name "Melatonin". Medicines are produced in the form of coated tablets or capsules. The drugs have a pharmacological effect similar to the main functions of natural melatonin: sleeping pills, adaptogenic and sedative.
Indications for taking these funds are:
- desynchronosis (violation of normal circadian rhythms, for example, when moving through countries located in different time zones of our planet);
- sleep disturbances, fatigue (including in elderly patients);
- depressive states.