0 12 min 5 mths

[ad_1]

Melatonin is the night and sleep hormone. It makes you tired and ensures that we go to bed on time. However, melatonin not only regulates the human body clock. It has many other responsibilities.

A lack of melatonin is therefore associated not only with sleep disorders and daytime sleepiness, but also with heartburn, cancer and degenerative diseases of the brain. Natural measures can be used to increase the melatonin level again – without having to take the hormone.

Melatonin is a hormone that is produced specifically in the pineal gland (epiphysis) – a tiny gland in the brain. In the evening, melatonin levels rise to make you tired; in the morning it drops again so that we can get fit.

If this balance is disturbed and the level does not rise in the evening and at night, this can have many unpleasant consequences. It is therefore worth increasing the nocturnal melatonin level for several reasons.

The main task of melatonin is to regulate the sleep-wake cycle. In the evening, the hormone makes you tired and ensures restful sleep. That is why melatonin is also known as the sleep hormone or night hormone.

Melatonin is an important endogenous antioxidant that fights oxidative stress and prevents or reduces cell damage in the body. Therefore, the hormone has long been on the market in the USA as a popular anti-aging substance for delaying the aging process. For the same reason, a healthy level of melatonin is considered an enemy of cancer, in the presence of which cancer cells thrive poorly.

As recently as April 2017, researchers at Berkeley University of California wrote that good sleep is a real fountain of youth, especially in old age, and that it is therefore better to take natural measures (e.g. measures that naturally raise melatonin) than sleeping pills to promote sleep should avoid. The latter would numb the brain but would not ensure restful sleep.

Melatonin protects nerve cells in the brain

Unlike many other substances, melatonin can quickly cross the blood-brain barrier. Not only the amount of melatonin produced in the brain can therefore have an effect in the brain, but also that melatonin that is taken in with food or as a food supplement. The hormone now accumulates in the brain – so that ultimately the amount of hormone in the brain is significantly higher than in the blood plasma.

native advertising

This increased level in the brain now shows – as studies have shown – neuroprotective effects, which means that melatonin protects the nerve cells in the brain – especially when the body is affected by strong oxidative stress or intense inflammatory processes, which is the case with the typical neurodegenerative diseases: Parkinson’s and Alzheimer’s, but also in the case of stroke and poisoning with chemicals that can damage the brain.

Corresponding studies have already shown promising results. Because a high level of melatonin seems to stop the pathological loss of nerve and glial cells. (Glial cells are tissue cells in the brain.)

Melatonin instead of acid blockers

We have already described here (PPI – The vicious circle of acid blockers) how a melatonin deficiency can lead to heartburn and, conversely, how an increase in the melatonin level can remedy the heartburn. Because the sleep hormone also has an inhibiting effect on gastric acid production, it also controls the function of the sphincter muscle between the stomach and esophagus and seems to protect the esophagus from acid-related damage.

Often people with heartburn also have trouble sleeping. If this is the case, the suspicion arises that there is a melatonin deficiency and that it is the cause of both problems. If you now increase the level of the sleep hormone to a healthy level, then both the excessive acid production and sleep can be regulated.

Anyone who is already taking acid blockers can take the hormone at the same time – if the natural increase in melatonin with the measures presented below is not sufficient – (but only in the evening, as it makes you tired) and try to gradually wean off the acid blockers.

Increase melatonin naturally

Basic measures that naturally increase melatonin include the following. First, review your habits and change them if necessary:

1. No screen activity in the evening

Limit computer work to daytime hours. Watch one more movie in the evening, but not two or three, so don’t sit in front of the cinder box until late at night. Your sleep hormone would be particularly happy about one or the other evening without a screen, whether TV, computer, tablet or smartphone.

How about an audio book that can also entertain you in cozy candlelight? Otherwise, the bright screens prevent sufficient melatonin from forming. You can also read details about the influence of light on the hormone below under “Further measures to increase the melatonin level”.

2. No caffeine

Cut out caffeinated drinks or limit them to mid-morning if you want more melatonin in the evening. It has long been known that caffeine has an extremely negative effect on the amount and quality of sleep. It also prolongs the sleep phase.

For example, in a 2015 study, scientists found that a dose of caffeine equivalent to a double espresso lowers melatonin levels enough to cause a 40-minute phase delay in the sleep-wake cycle if the espresso is taken three hours before drinks at bedtime. If you were to fall asleep naturally at 11 p.m., then after a double espresso (if drunk at 8 p.m.) you would not fall asleep until around 11:40 p.m.

3. No alcohol and no cigarettes

It’s best to stop drinking alcohol if you want to increase your melatonin levels. Also do not smoke or take other stimulant drugs. If you can’t quit smoking, stop smoking at least 4 hours before bed – and you could read this information: Tips to stop smoking

As for alcohol, even light drinking can lower levels of the sleep hormone — a study has shown. However, another study did not show this effect on melatonin levels. It is believed that these inconsistent results could be due to the fact that some wines contain melatonin themselves while others do not (depending on the grape variety). To be on the safe side – and also because of the other harmful effects of alcohol – it is advisable not to drink (or only very rarely).

Barley is also a food that contains melatonin, which is thought to be why beer can increase melatonin levels, as a study of strong beer (7.2 percent alcohol) showed. The seven healthy volunteers drank between 330ml (women) and 660ml (men) of this beer and 45 minutes later had a noticeably elevated level of the sleep hormone.

The majority of alcohol-melatonin studies, however, point to a mostly melatonin-lowering effect of alcohol, especially if it is not limited to one drink in the evening but is drunk over the course of the evening, which is usually the norm.

So one drink still seems harmless – at least in terms of melatonin levels – two drinks, on the other hand, lead to a 9 percent reduction in melatonin levels, three drinks to a 15 percent reduction and from four drinks you have to with a 17 percent reduction in the night Expect a reduction and thus a less restful sleep.

These effects of alcohol were observed independently of body weight and exposure to light. So if you have been drinking alcohol regularly up to now, you can increase your melatonin level simply by consistently abstaining from alcohol.

4. No late night exercise

Sport is of course great. However, if you suffer from insomnia, late-evening exercise isn’t ideal, as it boosts your metabolism, gets your circulation pumping, and raises cortisol, all of which combine to make you quite alert and keep your melatonin levels from spiking.

You should have finished your training by 9 p.m. at the latest – preferably earlier. The optimal time for training should be between 4 p.m. and 7 p.m. and should also achieve the best training effects and performance.

Medicine scandal allergy book view - shop pageMedical scandal heart attack book view - shop pageMedical scandal stroke book view - shop page

5. Relaxation against stress

It is well known that people who suffer from constant stress also sleep poorly. Hardly anyone who is worrying can turn off their thoughts so easily in the evening. If possible, of course, a solution should be found that could reduce the stress. But that is not always so easy. A wide variety of relaxation techniques help to ensure that stress is not transferred so strongly to the physical level and there, e.g. B. lowers melatonin levels.

Meditation, yoga, progressive muscle tension according to Jacobson and many more methods are available for this purpose.

Another way to cope better with stress is to take so-called adaptogens. These are natural substances, e.g. B. from plants that make you more resistant to stress. You can then handle stress better without immediately falling into the usual stress response patterns.

Melatonin Dual Plus for falling asleep faster and good nerves

Melatonin shortens the time it takes to fall asleep
3 mg Melatonin pro Kapsel
Vitamin B12 supports nerves and psyche
Selenium protects cells from oxidative stress
Zinc contributes to normal cognitive function

A good night’s sleep naturally influences our well-being during the day. The day-night rhythm can be disturbed by the darkening of the day and the brightening of the night, by all kinds of screens and intensive lighting.

This throws our melatonin levels out of balance. Melatonin is produced by the pineal gland and, together with the hormones serotonin and cortisol, controls the day-night rhythm. The melatonin level in the blood is controlled by the time of day, it increases continuously in the dark and is highest at night.

The older we get, the more the body’s own melatonin production decreases. This is one of the reasons why older people in particular often find it harder to sleep.

Kopp Vital Melatonin Dual Plus with 3 milligrams of melatonin can be a valuable help.

We have developed the product in such a way that, in addition to melatonin, Zink, selenium and Vitamin B12 form a complex that meaningfully supports the effect of melatonin.

Literature:

Codes Humanus – The Book of Humanity

Cannabis against cancer: The state of the art and practical implications for therapy

Cancer and homeopathy: Natural help with the most common side effects of chemotherapy, radiotherapy and surgery

Cleansing of the internal organs: purify and detoxify your body

Sources: PublicDomain/zentrum-der-gesundheit.de/Kopp Verlag on January 12, 2022

native advertising

[ad_2]

Source link

Leave a Reply

Your email address will not be published.