Naturally Archives - MyMedicPlus https://www.mymedicplus.com/blog/tag/naturally/ One Blog Daily For Health And Fitness Sat, 12 Mar 2022 09:27:12 +0000 en-US hourly 1 https://wordpress.org/?v=7.0 Is It Safe to Take Melatonin Every Night? https://www.mymedicplus.com/blog/is-it-safe-to-take-melatonin-every-night/ https://www.mymedicplus.com/blog/is-it-safe-to-take-melatonin-every-night/#respond Sat, 07 Nov 2020 06:42:02 +0000 http://www.mymedicplus.com/news/?p=6159 The post Is It Safe to Take Melatonin Every Night? appeared first on MyMedicPlus.

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  • How it works
  • Dosages
  • Risks of nightly doses
  • Side effects
  • Multiple doses
  • Interactions
  • When to seek care
  • Bottom line

Melatonin is a hormone that your body naturally produces. It plays a role in regulating your sleep-wake cycle.

There’s also a lab-made version of melatonin that’s available as an over-the-counter supplement. Some people use melatonin supplements to help with sleep problems like jet lag and insomnia.

In this article we’ll explore how exactly melatonin works and whether it’s safe to take melatonin supplements every night.

How does melatonin work?
 

Natural melatonin is predominantly made in your pineal gland, which is located in your brain. Light exposure inhibits the production of melatonin, but darkness stimulates it.

Melatonin levels in your brain begin to increase at dusk as the sun goes down and darkness falls. They reach their peak levels in the middle of the night and start decreasing as dawn gets closer.

The action of melatonin inhibits signals in your brain that promote wakefulness. This helps encourage sleep by making you feel tired or drowsy as you get closer to bedtime.

Because of melatonin’s sleep-promoting effects, melatonin supplements are used to treat a variety of sleep problems. These can include:

  • insomnia
  • jet lag
  • shift work sleep disorder
  • delayed sleep-wake phase disorder
  • sleep problems in children with autism or attention deficit hyperactivity disorder (ADHD)
What’s a safe dosage?

The Food and Drug Administration (FDA) doesn’t regulate melatonin as a drug. Because of this, there’s limited information on the optimal, safe dosage of melatonin.

In fact, the doses of melatonin supplements that have been used in various scientific studies vary widely, from 0.1 to 10 milligrams (mg)Trusted Source. One 2017 review defines a typical dose of melatonin to be between 1 and 5 mgTrusted Source.

Melatonin typically takes 1 to 2 hours to work, so it’s often taken up to 2 hours before bedtime.

If you’re looking to try melatonin for the first time, it may be best to begin with a lower dose. Your doctor can help recommend a safe dose for you to start with.

Melatonin for children

Like melatonin for adults, there’s not much information on the optimal, safe dosage for children. Dosage may also vary depending on a child’s age. One 2016 reviewTrusted Source suggests the following age-based dosages 30 to 60 minutes before bedtime:

  • 1 mg for infants
  • 2.5 to 3 mg for older children
  • 5 mg for adolescents

Because there aren’t clear dosing guidelines regarding melatonin for children, be sure to speak to your child’s pediatrician before giving melatonin to your child.

Melatonin for older adults

The amount of melatonin your body produces decreases with age. Because of this, melatonin supplements may be helpful for older adults who are having trouble falling asleep.

Researchers are still looking into the optimal melatonin dosage for older adults. One 2016 review of sleep aids for older adults suggests a dosage of 1 to 2 mg of immediate-release melatonin 1 hour before bedtime.

What to know about dietary supplements and safety

The FDA classifies melatonin as a dietary supplement, meaning that it’s regulated less strictly than a regular drug. For dietary supplements, label claims and product safety don’t have to meet FDA approval before they’re marketed.

A 2017 studyTrusted Source of 31 different melatonin supplements found that the actual melatonin content of 71 percent of the products didn’t match the claim on the label. Additionally, 26 percent of products contained serotonin, which can be potentially harmful even in small doses.

When shopping for melatonin supplements, look for products that are “USP verified.” United States Pharmacopeia (USP) is an independent organization that works to ensure proper quality and dosing of dietary supplements.

Are there any risks involved with taking melatonin every night?

According to the National Center for Complementary and Integrative Health (NCCIH), short-term use of melatonin supplements appears to be safe for most adults and children. However, information on the effects of long-term melatonin supplements is limited.

Some studiesTrusted Source have indicated that long-term melatonin use in adults may cause mild side effects when compared to a placebo. Studies into the effects of long-term melatonin use in children remains limited.

Because melatonin levels naturally decrease at the beginning of puberty, there’s some concern that long-term melatonin use in children may delay puberty onset. However, more researchTrusted Source is needed.

What happens if you take too much melatonin?

Melatonin is generally safe. However, mild side effectsTrusted Source can sometimes occur, particularly if you take higher doses or extended-release formulations.

The side effects of melatonin can include:

  • feeling drowsy or sleepy
  • headache
  • dizziness
  • nausea
  • increased urination or bedwetting (children)

Some less common side effects of melatonin include:

  • irritability
  • abdominal cramps
  • mild tremors
  • feelings of depression or anxiety
  • confusion or disorientation
  • low blood pressure (hypotension)

If you experience side effects from melatonin, stop taking it and speak with your doctor. They may recommend using a lower dose or trying out an alternative medication or sleep aid.

Is it safe to take more than one dose during the night?

You may be wondering what happens if you take a dose of melatonin and find that you still can’t fall asleep. Can you take another dose?

While taking an additional dose is unlikely to cause harm, it may increase your risk for experiencing unwanted side effects.

If you find that melatonin isn’t helping you fall asleep, stop using it. Your doctor may be able to suggest different medications or strategies to help you fall asleep.

 

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]]> https://www.mymedicplus.com/blog/is-it-safe-to-take-melatonin-every-night/feed/ 0 Are your mood swings a sign of unstable blood sugar levels? 5 ways to control diabetes naturally https://www.mymedicplus.com/blog/are-your-mood-swings-a-sign-of-unstable-blood-sugar-levels-5-ways-to-control-diabetes-naturally/ Wed, 14 Oct 2020 06:19:31 +0000 http://www.mymedicplus.com/news/?p=5680 The post Are your mood swings a sign of unstable blood sugar levels? 5 ways to control diabetes naturally appeared first on MyMedicPlus.

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Understanding and adhering to your diabetes management plan can help stabilise your blood sugar as well as regulate your mood.

KEY HIGHLIGHTS

  • Diabetes management is a lifelong process, which can add stress to a patient’s daily life
  • Fluctuations in blood sugar levels can cause mood changes, placing an emotional strain on relationships and personal life
  • The good news is, diabetes can be treated and controlled, and research suggests that some people may go into remission

New Delhi: Turns out, diabetes can affect more than your blood sugar. The condition can also affect your mental health too. Experts said unstable blood sugar levels can cause mood swings. Research has shown that diabetics may be at a higher risk of developing a mental health condition, including anxiety and depression. However, understanding and adhering to your diabetes management plan can help stabilise your blood sugar as well as regulate your mood.

The stress of living with diabetes itself can result in mood changes, as well as concerns about potential complications. Uncontrolled blood sugar can negatively affect a person’s overall health and well-being, resulting in a lower quality of life. So, it’s imperative that you monitor your blood sugar frequently as part of your diabetes management plan.

Diabetes and mood swings: What you need to know

Knowing and understanding the symptoms of high or low blood sugar is vital for people with diabetes and their families. Studies have linked poor glycemic regulation with rapid and severe changes in mood.

For instance, symptoms of high blood sugar that may contribute to mood swings are:

  • Feeling nervous
  • Feeling sad, angry, or tense
  • Feeling tired
  • Having low energy

Similarly, low blood sugar levels may make you feel:

  • Confused
  • Nervous
  • Irritable
  • Jittery
  • Tired
  • Sweaty
  • Hungry

These symptoms often resolve when blood sugar returns to normal ranges. Blood sugar targets may vary depending on various factors, including your age and any additional health problems. Generally, the American Diabetes Association (ADA) recommends the following target blood sugar levels:

  • 80 to 130 mg/dL (before a meal)
  • Less than 180 mg/dL(two hours after the start of a meal)

You should talk to your doctor or your healthcare team about which targets are safe for you, and if you experience big fluctuations throughout the day.

Lifestyle tips to manage blood sugar levels

The good news is, you can manage your blood sugar levels and reduce the risk of diabetes complications by making simple lifestyle changes:

  1. Eat well: Diet plays a major role in treating and managing diabetes. Eat a balanced diet that includes a variety of different healthful foods such as vegetables, fresh fruits, whole grains, healthy fats, etc. Some of the foods you can include in your diabetic-friendly diet are leafy green veggies, eggs, fatty fish, beans, nuts, seeds, etc. Opt for non-fat or low-fat dairy and lean meat. Also, add some spices such as garlic, turmeric, ginger, cinnamon, to your diet. Limit foods that are high in saturated fat and added sugar. Following a nutritious, balanced diet can help manage blood sugar levels, maintain a healthy weight, and improve overall health.
  2. Eat at regular times: Sticking to a regular meal schedule is just as important as making healthier food choices when you are living with a health condition like diabetes. Make sure that you eat regular-sized, nutritious meals at fixed times to help with your blood sugar control.
  3. Exercise: Regular exercise can help you lose weight, reduce glucose levels, and improve mood. It will also help lower stress and reduce your risk of chronic diseases, including heart disease. Aim for at least 30 minutes of physical activity most days of the week. However, diabetics, especially those using insulin, should check their blood sugar levels before and after exercise.
  4. Avoid smoking: Smoking has been linked with an increased risk of developing type 2 diabetes – by about 30 to 40 per cent. Diabetes makes you more likely to develop various health issues such as heart disease, stroke, chronic obstructive pulmonary disease, tuberculosis, eye diseases, and problems of the immune system – all of which have been linked to smoking. So, if you have diabetes and are smoking, quitting smoke could be one of the best things you can do for your health.
  5. Manage stress: Stress can affect your body and mind in a number of ways. While emotional stress has been shown to cause high blood sugar levels in type 2 diabetes, mental stress can increase or decrease blood sugar levels in type 1 diabetes. Therefore, it’s imperative to find ways that help you relax – practicing yoga, deep breathing exercises, etc, is an effective way to relieve stress.

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]]> High Blood Pressure Prevention: Make These Simple Changes To Fight Hypertension Naturally https://www.mymedicplus.com/blog/high-blood-pressure-prevention-make-these-simple-changes-to-fight-hypertension-naturally/ https://www.mymedicplus.com/blog/high-blood-pressure-prevention-make-these-simple-changes-to-fight-hypertension-naturally/#respond Tue, 24 Dec 2019 06:14:28 +0000 http://www.mymedicplus.com/news/?p=3626 The post High Blood Pressure Prevention: Make These Simple Changes To Fight Hypertension Naturally appeared first on MyMedicPlus.

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Hypertension or high blood pressure can be managed easily with simple lifestyle changes. Uncontrolled blood pressure can increase the risk of many health issues especially heart diseases. Many factors are associated with increased blood pressure. Poor lifestyle and dietary habits are some major contributors to high blood pressure. You should keep a constant check on high blood pressure to ensure healthy numbers. According to a recent study long working hours can also contribute to high blood pressure. The study published in the American Heart Association’s journal- Hypertension claims that long working hours can trigger high blood pressure in overworked employees. From working hours to dietary changes you can modify many factors affecting your blood pressure. Here are some healthy modifications you can make to control hypertension naturally.

Hypertension: Ways to control hypertension naturally

1. Exercise regularly

Regular exercise can help you reduce the risk of many health issues naturally. It can also help you control high blood pressure and boost heart health. Regular exercise will stop the development of high blood pressure. It will also control other factors that can contribute to increased blood pressure like being overweight. You do not have to spend hours at the gym for healthy blood pressure. A simple morning walk can also give you positive results.

2. Make necessary changes in your diet

The food you eat affects almost every process inside your body. Your diet also leaves an impact on your blood pressure. Adding some foods to your diet can result in naturally controlled blood pressure. Some foods which you can inculcate in your diet for healthy blood pressure numbers may include- yogurt, green leafy vegetables, bananas, oats, berries, seeds, olive oil and fiber-rich foods. You should also reduce your salt intake.

3. Manage stress

Stress can affect your health in various ways. Many day to day factors can contribute to increased stress. Stress can also put you at a higher risk of hypertension. If you experience too much stress throughout the day, make necessary changes to reduce blood pressure. Exercise, yoga and meditation can effectively control stress. If you have long working hours you must take small breaks to fight stress.

4. Quit smoking

The health hazards associated with regular smoking are quite popular. Smoking can also raise your blood pressure. If you are a regular smoker you must try to quit as soon as possible. If unable to do so, seek medical help to quit smoking.

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