In general, melatonin is a sleep hormone. But it is still considered the hormone of longevity and life. Our body is able to produce it on its own, but it is also possible to obtain it from medicinal supplements and certain foods. This is exactly what I want to understand. Where can you get external melatonin?
Melatonin production
In general, melatonin is produced by the pineal gland. First, under the influence of the sun, the tryptophan-amino acid is "converted" into serotonin, and then during sleep, serotonin "turns" into melatonin.
Therefore, experts recommend sleeping for both adults and children during the day at least half an hour! Still, almost 70% of melatonin is produced at night. The process of its production begins in the interval from 12 am to 4 am. Therefore, it is worth trying to sleep at this time! It is important!
How can you increase the production of melatonin?
So, in order for a sufficient production of the longevity hormone in the body to occur, it is recommended to follow some rules:
- Be sure to fall asleep before 12 at night, and it is better to go to bed in the interval from 10 to 12, so that by 12 you already have a sound sleep.
- If you still can't go to bed until 12, then you need to create a subdued atmosphere in the room, in terms of light. If possible, it is better to turn off the light, or switch to a night light.
- Give yourself plenty of time to recuperate.
- It is recommended to sleep with the lights off completely, and be sure to close the curtains, lower the blinds, because especially in summer it gets dawn very early. If this is not possible, then use a sleep mask.
- In the event that you sprinkle at night, try not to turn on the lights.
It seems that everything is so simple, but many simply cannot follow these rules. But what if, for example, a woman has small children, because they don't let you sleep at night? In this case, it is worth using additional sources of melatonin.
Why does a person need melatonin?
The most important function of the hormone melatonin is to regulate biorhythms. That is, thanks to melatonin, a person falls asleep deeply and soundly.
Also melatonin:
- Improves the functioning of the endocrine gland.
- Inhibits the aging process.
- Immunity is strengthened.
- It has an antioxidant effect.
- Removes the body from depression.
- Improves digestion.
- Influences the production of other hormones.
- Benefits the brain.
Therefore, in the event that there is not enough melatonin in the body, a person is aging rapidly, weight gains, women may approach menopause, and increase the risk of cancer breasts.
What foods can you get melatonin from?
Some foods contain melatonin, while others help in its production.
The hormone is contained in:
- corn;
- bananas;
- tomatoes;
- rice;
- carrots;
- oats;
- radishes, etc.
And here are the foods that help in the production of melatonin:
- chicken eggs;
- cheese;
- almond;
- sunflower seeds;
- apricots;
- milk;
- turkey;
- beef, etc.
They inhibit the production of melatonin:
- alcoholic beverages;
- cigarettes;
- coffee.
Also harmful to the production of this hormone are antidepressants, anti-inflammatory and sedatives, drugs with beta-blockers.
Melatonin is produced in smaller amounts with age. Therefore, it is necessary by any means to improve the production of this hormone in the body.
Follow these guidelines, eat healthy foods and avoid harmful ones, and do not rely on medications, alcohol and coffee. Take care of yourself and your loved ones!
Read also: 7 conditions of your nails that can indicate a problem in the body
The original article is posted here: https://kabluk.me/poleznoe/polza-melatonina-chto-eto-i-v-kakih-produktah-est.html
