11 Melatonin Benefits and Information

 

Melatonin dosage - Dr. Axe

For millions of people, melatonin might be the answer to avoiding another terrible slumber. We know that sleep is highly important to maintaining the health of the entire body and warding off acute and chronic health issues. But what is melatonin? It’s actually a hormone that is responsible for setting our sleep-wake cycle, so long as you have the proper melatonin dosage.

 


11 Melatonin Benefits 

1. Natural Sleep Aid

Melatonin for sleep is by far its best known usage as a natural remedy. When it comes to sleep trouble, conventional medical treatment typically involves pharmaceutical drugs, but these medications frequently lead to long-term dependence and come with a laundry list of possible side effects. This is why many people want to find something more natural to help them have a more restful night’s sleep.

Research suggests that supplementing with melatonin may help people with disrupted circadian rhythms, such as people who work the night shift and people who have jet lag. Melatonin supplementation may also help individuals sleep better who have chronically low melatonin levels, like people with schizophrenia, who have poor sleep quality.

2. Potential Treatment for Breast and Prostate Cancer

Several studies suggest that low melatonin levels may be associated with breast cancer risk. To determine melatonin’s effectiveness at stopping tumor growth, one group of researchers evaluated the action of melatonin dosage on the growth of breast tumors in vitro (using human cancer cells) and in vivo (using mice). The researchers found that melatonin may inhibit tumor growth and cell production, as well as block the formation of new blood vessels in estrogen receptor-negative breast cancer models. This 2014 research shows melatonin’s potential as a therapeutic agent for breast cancer. Another study looked at women who were taking the chemotherapy drug tamoxifen for breast cancer but not seeing any improvement. With the addition of melatonin to their treatment regimens, researchers found that tumors modestly shrank in more than 28 percent of the women.

Studies also show that men with prostate cancer have lower melatonin levels than men without the disease. One study published in Oncology Reports aimed to verify whether melatonin might modulate the growth of androgen-dependent prostate cancer cells. The results demonstrated that melatonin can significantly inhibit the proliferation of prostate cancer cells.

Combined, these studies show melatonin’s great promise as a potential natural treatment for cancer.

3. Decreases Negative Menopause Symptoms

Melatonin supplements have been shown to improve sleep problems experienced during menopause. In a study of perimenopausal and menopausal women ages 42 to 62, within six months of a daily melatonin dosage, most of the women reported a general improvement of mood and a significant mitigation of depression. The findings of this study appear to demonstrate that melatonin supplementation among perimenopausal and menopausal women can lead to recovery of pituitary and thyroid functions toward a more youthful pattern of regulation.

This is great news because it shows that melatonin can help decrease common negative perimenopause symptoms and menopause symptoms, like sleeping problems.

4. Heart Disease Helper

Multiple studies suggest that melatonin has heart-protective properties. Specifically, research shows that when it comes to cardiovascular health, melatonin has anti-inflammatory and antioxidant effects. It also can help lower blood pressure and cholesterol. It seems to have cardioprotective properties via its direct free radical scavenger activity. Overall, the protective abilities of melatonin may be able to help reduce and treat cardiovascular diseases.

Melatonin notables - Dr. Axe

 

5. Fibromyalgia and Chronic Pain Relief

Fibromyalgia symptoms include long-term and widespread pain in muscles and connective tissues, without any specific cause. A randomized, placebo-controlled study of 101 patients with fibromyalgia syndrome evaluated melatonin’s effectiveness at reducing symptoms. It found that patients experienced a significant reduction in their symptoms when they took a melatonin dosage either alone or in conjunction with the antidepressant fluoxetine (Prozac).

The group who took only melatonin was given a daily melatonin dosage of five milligrams while the other group took three milligrams of melatonin and 2o milligrams of the antidepressant.  Other studies suggest that melatonin might be able to help with other chronic painful conditions, like migraine headaches.

6. Immune System Strengthener

Research is showing that melatonin has strong antioxidant effects and may help strengthen the immune system. A 2013 scientific review calls melatonin an “immune buffer” because it appears to act as a stimulant in an immunosuppressive condition, but it also behaves as an anti-inflammatory compound when there’s an intensified immune response, like in the case of acute inflammation.

7. Eases Jet Lag

Jet lag is a temporary sleep disorder experienced by air travelers who rapidly travel by plane across multiple time zones. It happens as a result of the slow adjustment of the body clock to the destination time, which causes sleep and wakefulness to be out of sync with the new environment. Supplementing with melatonin may be able to help “reset” your sleep and wake cycle when you experience dreaded jet lag.

8. Better Outcomes for Autism in Children

Research has shown that melatonin can help children with developmental issues like autism. This is important, particularly with autism rates on the rise.

A 2011 scientific review published in Developmental Medicine and Child Neurology evaluated 35 studies that had melatonin-related findings involving autism spectrum disorders, including autistic disorder, Asperger’s syndrome, Rett syndrome and other common developmental disorders. After reviewing the numerous studies, researchers concluded that melatonin supplementation in autism spectrum disorders is linked to better sleep parameters, improved daytime behavior and minimal side effects.

9. May Ease Tinnitus

Research suggests that melatonin may serve as a natural tinnitus treatment. Tinnitus is a condition that causes noise or ringing in the ears. For many people, tinnitus symptoms eventually go away as your auditory sensations and nerves near your ears adjust, but for those who are dealing with tinnitus for a long period of time, it can lead to other health issues like anxiety and depression.

10. Relieves Bladder Dysfunction

Melatonin receptors are found in the bladder and the prostate. It works to prevent elevations in levels of malondialdehyde, which is a marker for oxidative stress. Through the reduction of oxidative stress, melatonin helps to combat age induced bladder dysfunction. It also limits bladder contractions and induces relaxation, helping to relieve issues like overactive bladder.

 

11. Helps Relieve Stress

Melatonin levels change when you are experiencing stress. Stress decreases melatonin concentrations at night and increases melatonin production during the day, which is due to the increase of cortisol, the stress hormone. Melatonin can help to relieve stress by controlling the level of stimulation experienced by the body.

If you are feeling anxious, melatonin helps to ease anxiety symptoms like daytime fatigue, drowsiness, insomnia and restlessness. It also promotes a calm mood and it supports brain function.


Melatonin Interesting Facts

  • Melatonin is a hormone secreted by the pineal gland in the brain.
  • The precursor to melatonin is serotonin, a neurotransmitter that’s derived from the amino acid tryptophan.
  • When it’s dark, the secretion and production of melatonin increases.
  • When it’s light, the secretion and production of melatonin decreases.
  • Jet lag, shift work and poor vision can disrupt melatonin cycles.
  • Caffeine, tobacco and alcohol can all lower levels of melatonin in the body.
  • Young children have the highest levels of nighttime melatonin.
  • Blue light emitted by screens (TV, computer, phone, etc.) suppresses melatonin levels, making it more difficult to fall asleep.
  • Melatonin can be helpful for children with developmental disabilities like autism.
  • Some foods that naturally increase melatonin production include oats, bananas, tart cherries, walnuts, pineapple and barley.
  • Daytime exercise and light exposure promote regular circadian rhythm of melatonin and help ensure higher levels at night.

How to Use Melatonin and Proper Melatonin Dosage

You can easily find melatonin at your nearest health store or online in a number of forms: capsule, tablet, liquid, lozenge (that dissolves under the tongue) and topical cream.

Can you overdose on melatonin? As with any medicine or supplement, it’s possible to take too much melatonin. Most doctors and researchers recommend no more than five milligrams per day, but recommendations can vary by person and condition.

Melatonin pills are a very common selection, especially the sublingual lozenges designed for rapid absorption. Another option is topical melatonin, which is said to help skin quality as well as sleep. Researchers have found that melatonin penetrates into the outer layer of skin, reinforcing the skin’s capacity for repair, renewal and revitalization during the night.

There’s currently no recommended dose for melatonin supplements. It’s important to know that people react differently to taking melatonin. For people who are very sensitive, lower doses appear to work better. For sleep troubles, you should know that the right dose of melatonin will have you sleeping well with no daytime tiredness or irritability, so if you’re always tired, melatonin is a great option to reverse that trend.

It’s always a good idea to start off with a very low dose of melatonin and see how you do. You can follow supplement directions on the label or consult an expert if you are feeling unsure.

Melatonin Dosage for Children

Melatonin for children is sometimes helpful. If your child has a neurodevelopmental disorder that causes sleep trouble, your doctor may prescribe melatonin. It’s also used to treat symptoms of ADHD, autism, cerebral palsy and developmental disabilities in children. However, higher doses of melatonin in young people may cause seizures. It also  interfere with development during adolescence because of potential effects on hormones. Always consult a doctor before giving melatonin to a child.

Melatonin Dosage for Adults

For jet lag: 0.5 to five milligrams of melatonin by mouth one hour before bedtime at final destination has been used in several studies. Another approach that has been used is one to five milligrams one hour before bedtime for two days prior to departure and for two to three days upon arrival at final destination. (16)

For circadian rhythm sleep disorders in people with and without vision problems: a single dose of 0.5 to five milligrams by mouth before bed or as a daily dose for one to three months.

For delayed sleep phase syndrome: 0.3 to six milligrams by mouth (with five milligrams being most common) daily before sleeping for two weeks to three months.

There are many other melatonin dosage suggestions for various health concerns based on scientific research, traditional use and expert advice.

When it comes to melatonin dosage for sleep, people commonly take a pill too soon before bed, decide it isn’t doing the job quick enough and take another. Some people also wake up during the night and take another melatonin dosage. Although this might not cause any serious problems, this is not the right or safest way to use melatonin because the more you take the more likely it is that you’ll experience unwanted side effects.

If you have cancer, you should always speak with your doctor before taking melatonin.

Melatonin dosage guidelines - Dr. Axe

Melatonin Possible Side Effects and Interactions 

Is melatonin safe? It’s quite safe when taken by mouth for short periods of time. It can also be safe for some people to take it long term. Melatonin has been used safely for up to two years.

Some people experience vivid dreams or nightmares when taking melatonin, and taking too much melatonin can disrupt circadian rhythms. Other possible side effects of melatonin include headache, dizziness, daytime sleepiness, short-term feelings of depression, stomach cramps, irritability and decreased libido. For men, breast enlargement (gynecomastia) and reduced sperm count are also possible. If you experience drowsiness the morning after taking melatonin, try taking a lower dose.

Pregnant or nursing women should not take melatonin. Melatonin is a hormone so if you have a history of hormonal-related health issues then you should only use melatonin under the supervision of a doctor.

Melatonin can decrease the effectiveness of some medications while actually decreasing side effects from others. In general, these are some possible medication interactions to be aware of:

  • Antidepressant medications
  • Antipsychotic medications
  • Benzodiazepines
  • Birth control pills
  • Blood pressure medications
  • Beta-blockers
  • Blood-thinning medications (anticoagulants)
  • Interleukin-2
  • Nonsteroidal anti-inflammatory drugs (NSAIDs)
  • Steroids and immunosuppressant medications
  • Tamoxifen

Speak with your doctor first before taking melatonin if you have any ongoing health concerns or are currently taking any other medications.

Never drive or use machinery within five hours of taking melatonin. If you take an excessive amount of melatonin intentionally or by accident, seek medical attention immediately.


Source Adapted: http://bit.ly/2w5U3Jq

 

10 Health Benefits of Mangos

Mango fruit and mango cubes on the wooden table.

Mangos taste so good that people forget they are also healthy!  Discover how the “king of fruits” can help you, plus why monkeys eat mango seeds and a few mango cautions and concerns.

Health Benefits

1.  Prevents Cancer:
Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.

2.  Lowers Cholesterol:
The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (the bad stuff).

3.  Clears the Skin:
Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.

4.  Improves Eye Health:
One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.

5.  Alkalizes the Whole Body:
The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.


6. May Help with Diabetes:
Mango leaves help normalize insulin levels in the blood. The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also has a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.

7. Promotes Healthy Sex:
Mangos are a great source of vitamin E. Even though the popular connection between sex drive and vitamin E was originally created by a mistaken generalization on rat studies, further research has shown balanced proper amounts (from whole foods) does help.

8. Improves Digestion:
Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.

9. Helps Fight Heat Stroke:
Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm from overheating. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles. The kidneys then become overloaded with the toxins from this process.

10. Boosts the Immune System:
The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

 

 

Nutrition by the Numbers
a387af708f4964b7e84bb6ddb9a17d96One cup (225 grams contain) contains the following. Percentages apply to daily value.

105 calories

76 percent vitamin C (antioxidant and immune booster)

25 percent vitamin A  (antioxidant and vision)

11 percent vitamin B6 plus other B vitamins (hormone production in brain and heart disease prevention)

9 percent healthy probiotic fiber

9 percent copper (copper is a co-factor for many vital enzymes plus production of red blood cells)

7 percent potassium (to balance out our high sodium intake)

4 percent magnesium

 

How to Prepare a Raw Mango For Fancy and Practical Eating

1. Hold the mango on its side and cut down on either side of the central seed. You will end with two big “halves” plus the central seed.
2. Place each half on the cutting board with peel facing down and cut the exposed flesh in a horizontal and vertical pattern, taking care not to cut too deep through the skin.
3. Then invert the whole half to push out the cubes as shown in the photo above.

Mangos for the Skin:

Externally:
Just blending up the mango and applying to the face is fast and easy. Mangos contain beta-carotene, which is converted by your body to vitamin A. That and vitamin C are crucial to skin self-repair.

This Mango Mud Mask has all the benefits of mango plus the exfoliating benefits of oatmeal and almonds.

Internally:
When eaten, mangos can aid in reducing skin problems, including pimples. Extract the large pit or seed from green mangos. You can eat this seed raw or cooked, or try a recipe like this Cucumber-Mint-Mango Lightness.

Do Monkeys Know Something We Don’t?

Monkeys eat the seed from the green mango, which Ayurvedic healers suggest gives the monkey its energy and powerful strength to jump in the tress.

Cautions:

  1. If you have a latex allergy, a reaction is possible with mangos, particularly green mangos. This reaction develops because of anacardic acid.
  2. Mango peel and sap contain urushiol, the chemical in poison ivy and poison sumac which can cause an allergic reaction in susceptible individuals.
  3. Mangos are ripened by some dealers using calcium carbide, which can cause serious health problems (one more reason to buy organic).  If you do have inorganic mangos, wash them properly before consuming or soak overnight in water.

 

Source:http://bit.ly/1hXYB8U

Opening a small Kiosk Location – Please donate if you are able

So I am never one to ask for help directly. I am usually the one who does the assisting and donating but currently my  situation has changed. Since my husband is not in the position to work due to his MCS,  I use the extra funds that I receive to create items for that little extra income. In addition to that, all of the art that I create helps me cope and release the stress and anxiety that I have myself.

I have some exciting news. I have finally found someone who shares my passion for creating artistic creations and since I cannot do this on my own what a great opportunity.

We have both dreamed of having our own retail location for a long  while and we now have a chance to start a small kiosk in The One of A Kind Antique & Collectibles Warehouse in Woodstock, Ontario.

logo work mm
We will be operating under our banner name Phoenix & Raine Designs.

The space is small and perfect for us to get started out and get some exposure before making a big dive into a full scale retail location if that is possible in the future. We offer and create a multitude of items including purses, bags, crochet items, soaps and eco-products, fudge and confections, jewelry and hand painted original artwork. Everything we create is from our own two hands. The list goes on and on….

We are asking for help to make our dream a reality come true. Any amount will help us to make sure we can afford the rental, fee’s and start of costs of displays and fixtures.

Please help in any amount you can if you are able. We appreciate
it all! We are also sending our appreciation
with tier rewards for your donations!

Angel & Heather

Phoenix & Raine Design

Click here to donate please:

download
https://www.gofundme.com/phoenixraine

 


Angel is the Owner and Creator of:
Crafty Ocelot
www.craftyocelot.etsy.com

Heather  is Owner and Creator of :
Izzyrai and ClayTree
www.izzyrai.etsy.com
www.claytree.etsy.com

Well Here I am! Its been awhile

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Well I was thinking this morning about how I haven’t written on GGG for awhile now my apologies! I seem to have a problem in my life where I fixate on things and when I do something its all or nothing. I feel like I am the only one with this issue sometimes. For example one week I will be all about blogging and then the next sewing projects, then onto the next…..It’s honestly frustrating at the best of times.

 

I am currently on the rise again with my weight. I am embarrassed and ashamed. That why I have been hiding from blogging. I have to admit it. Its no surprise really as I am back to eating the worst of the worst. This is my standard move. Lose weight gain it back more then before, feel like a failure, eat more, depressed….repeat. I am up 20 lbs from my loss of 50lbs last year at this time and well I need to get a handle on this thing! In addition to the weight gain, my migraines are back, I’m so tired and miserable.

I am going to make some changes again in my habits and hopefully get back on track.

My husband is still battling with his MCS Disability and while he has good days and bad I think that he has found some supplements that are working for him! That is all good news, some progress is still progress. This is another reason I really need to get back on track with the cooking and cleaner eating. When I eat poorly there is less healthy options in the house for him and that is a strain to add to his condition.

Well I will see what this week brings and try to start blogging again as I do know that it helps my mental state.

Thanks for reading as always and take care!