Hello everyone after a long time. This week, I want to tell you about the melatonin hormone.
You must have heard of the melatonin hormone, also known as the sleep hormone. So, what is this sleep hormone, in what time period is it secreted, which foods affect the release of sleep hormone, what factors affect the release of sleep hormone? Let's answer these questions this week.
Melatonin hormone is secreted from the pineal gland at night and is the most powerful antioxidant known. In other words, it protects the cells in our body against cancer. Thanks to this feature, it can reach all cells in our body. It takes part in the renewal of cells and strengthening our immune system. It also reduces the proliferation of cancer cells and tumor growth. In fact, there are studies associating the low risk of cancer for visually impaired individuals with high levels of the melatonin hormone. There are also studies showing that blood pressure and heart rate decrease with the melatonin hormone secreted at night. The main task of the melatonin hormone is to maintain this rhythm by providing the body's biological clock. Additionally, if you sleep at the right hours, you can improve sleep quality by secreting the melatonin hormone. Melatonin hormone levels are low in people who have sleep problems.
There are many factors that affect the synthesis and secretion of melatonin hormone. The light or darkness of the environment is the main factor affecting melatonin secretion. In other words, although melatonin is a hormone secreted at night, it may not be secreted even at night in a bright and bright environment. Therefore, you should make sure that the room you sleep in is dark. In addition, the melatonin hormone is also affected by electromagnetic waves, so if there are electronic devices such as phones and televisions in the environment where you sleep and they are turned on, melatonin secretion may decrease. In addition, stress, being full before bed, alcohol, cigarettes, excessive coffee consumption and some medications can also suppress melatonin secretion. As we get older, melatonin secretion decreases.
Tryptophan is an amino acid that we must take into our body from outside. In other words, it is the building block of protein. To increase melatonin secretion, we need to consume foods containing tryptophan. Meat, fish, cheese, banana, strawberry, apple, orange, black pepper rtlen, peanuts, walnuts, pistachios, almonds, chestnuts, eggplant, spinach, broccoli, peas, cabbage, onion, tomato, mushroom, cauliflower, potato and cucumber, dried beans, kidney beans, chickpeas, zucchini, fenugreek, sesame, flax Seeds and sunflower seeds contain the amino acid tryptophan. In addition, fennel, anise and St. John's wort also increase melatonin secretion.
The secretion of melatonin hormone peaks especially at night between 23:00 and 05:00, and its concentration in the blood increases 3-10 times. It starts to increase at 21.00-22.00 in the evening, and the hours when melatonin secretion is highest are 02.00-04.00. It starts to decrease at 05.00-07.00 in the morning and drops to basal levels after 07.00. These hours of the night are the hours when sleep is most efficient and naturally melatonin secretion is highest.
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