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5 HIGHLY EFFECTIVE RECOMMENDATIONS FOR INCREASING THE HORMONE MELATONIN
The hormone melatonin has a key role in our fight against the COVID-19 virus due to its role in maintaining sleep wakefulness, as well as strengthening the immune system, suppressing cell warfare, cytokine storm leading to respiratory failure, and preventing the development of hardening of the lungs, that is, fibrosis. For example, there are studies showing that melatonin treatment in intensive care patients in Spain reduces the length of hospital stay by 40 percent and does not cause death. Therefore, it is of great importance that we get enough and high-quality sleep for the regular secretion of the hormone melatonin. So, what should we do to increase the hormone melatonin, what should we avoid? Turkey Medicals hospital member and Pulmonologist and Sleep Specialist Professor doctor, explained the 5 effective rules that increase the hormone melatonin.
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1- RULE: BE ASLEEP FROM 3.00 TO 05.00
- To get the most out of the effect of hormone melatonin, be asleep from 23:00 to 05:00. Ideally, take care of sun exposure as soon as you wake up in the morning, walk for 20 minutes every day or 45 minutes 3 days a week if possible.
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- Every time our body cools down, it becomes easier to fall asleep. But since exercises performed late in the evening increase body temperature and delay the transition to sleep, be sure to do the exercise as much as possible in daylight, complete the home exercises 3-4 hours before the time of sleep.
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2- RULE: DO NOT USE A NIGHT LIGHT
- The release of melatonin begins with the decrease of daylight, increases in the dark and stops by morning.
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- It is very important to sleep in the dark to increase melatonin levels. Do not use a night light, if necessary, be exposed to as little light as possible.
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3- RULE: TURN OFF THE BLUE LIGHTS 3-4 HOURS BEFORE BEDTIME
- Do not expose to exaggerated bright light when it gets dark. “It is important to avoid the light of televisions, tablets and smartphones with a blue light source 3-4 hours before bedtime.
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- Blue light incorrectly stimulates our biological clock, telling our body that it is still daytime, delaying the release of melatonin.
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- If you have to use devices that contain blue light, then you can use glasses that block blue light, or you can alleviate the problem by switching to night mode.
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4- RULE: PAY ATTENTION TO THE TRIO OF COFFEE, ALCOHOL, CIGARETTES!
- If you have difficulty falling asleep, you should avoid a trio of coffee, cigarettes, and alcohol; these lower your melatonin levels.
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- If you are having trouble falling asleep, you should not consume drinks containing caffeine, such as coffee, after 14.00. In the same way, tobacco products such as cigarettes also have the effect of missing sleep as much as coffee.
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- Contrary to popular belief in society, alcohol consumption also negatively affects the quality of sleep and leads to frequent splitting of sleep
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5- RULE OF THUMB: CONSUME FOODS THAT CONTAIN MELATONIN
- Keep melatonin-containing Turkish foods on your table regularly. Cherry, pomegranate, eggs, dairy products, salmon and sardines, or Pistachio Siirt pistachios, almonds, walnuts, cashews, sunflower seeds, turkey breast, asparagus, tomatoes, sweet potatoes, olive, flax seed, oats, white rice and bananas, they’re among the foods in Turkey, rich in melatonin.
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- In addition to these, spices such as mustard seeds, turmeric, cardamom, poppy, coriander seeds and ginger also contain melatonin. But be careful not to consume nutrients in excessive amounts and just before going to sleep.
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Turkey's world-renowned organ transplant specialist. Dr. Demirbaş has 104 international publications and 102 national publications.
Physician's Resume:
Born on August 7, 1963 in Çorum, Prof. Dr. Alper Demirbaş has been continuing his work as the President of MedicalPark Antalya Hospital Organ Transplantation Center since 2008.
Prof. who performed the first tissue incompatible kidney transplant in Turkey, the first blood type incompatible kidney transplant, the first kidney-pancreas transplant program and the first cadaveric donor and live donor liver transplant in Antalya. Dr. As of August 2016, Alper Demirbaş has performed 4900 kidney transplants, 500 liver transplants and 95 pancreas transplants.
In addition to being the chairman of 6 national congresses, he has also been an invited speaker at 12 international and 65 national scientific congresses. Dr. Alper Demirbaş was married and the father of 1 girl and 1 boy.
Awards:
Eczacibasi Medical Award of 2002, Akdeniz University Service Award of 2005, Izder Medical Man of the Year Award of 2006, BÖHAK Medical Man of the Year Award of 2007, Sabah Mediterranean Newspaper Scientist of the Year Award of 2007, ANTIKAD Scientist of the Year Award of 2009, Social Ethics Association Award of 2010, Işık University Medical Man of the Year Award of 2015, VTV Antalya's Brand Value Award of 2015.
Certificates:
Doctor of Medicine Degree Hacettepe University Faculty of Medicine Ankara, General Surgeon Ministry of Health Turkey EKFMG (0-477-343-8), University of Miami School of Medicine Member of Multiple Organ Transplant, ASTS Multiorgan Transplant Scholarship. Lecturer at Kyoto University. Lecturer at University of Essen, Research assistant at the University of Cambridge .
Professional Members:
American Society of Transplant Surgeons, American Transplantation Society Nominated, Middle East and Southern Africa Council Transplantation Society 2007, International Liver Transplantation Association, Turkish Transplantation Association, Turkish Society of Surgery, Turkish Hepatobiliary Surgery Association.
Disclaimer:
Our website contents consist of articles approved by our Web and Medical Editorial Board with the contributions of our physicians. Our contents are prepared only for informational purposes for public benefit. Be sure to consult your doctor for diagnosis and treatment.