Kutsvaga iyo chaiyo melatonin chipimo chemushonga: Ndotora zvakadii kurara?
WellnessKana iwe uri mumwe we 70 mamirioni vanhu vanorarama nedambudziko rekurara , pamwe wakatambura kuti uwane nzira yakachengeteka uye inoshanda yekuwana kurara zvirinani husiku. Over-the-counter kurara zvinoyamura , saZzzQuil uye Unisom, hazviwanzo kushanda. Zvichakadaro, kutora kunyura mumushonga yekurara yekurapa, senge Ambien, inotakura njodzi yekuvimba (kugadzira rimwe dambudziko pane mhinduro!).
Kune vanhu vazhinji vane matambudziko ekurara, kutora melatonin yekuwedzera usati warara zvinoita senge yakanyanya kunaka sarudzo. Nekuti zvinowedzerwa haisi mishonga, yega se, zviripo OTC uye inowanzoonekwa senge yakasikwa kana nzira yakachengeteka yekurapa kusarara. Asi ndizvo melatonin yakachengeteka kutora? Uye iwe unoziva sei kuti ndeipi iyo chaiyo dosi iwe? Heano maitiro ekuzviona.
Chii chinonzi melatonin?
Melatonin (Melatonin coupons | Chii chinonzi Melatonin?) Ihormone inouya kubva mudiki gland muuropi inonzi iyo pineal gland, rine basa rekutanga kugadzira melatonin. Zvinoenderana ne Sangano reEndocrinology , melatonin inogadzirisa zvimiro zvemuviri wako, kana wachi iyo inotaurira muviri wako kuti inguvai yemasikati kana yehusiku uye zvainofanirwa kunge uchiita zuva rega rega panguva idzodzo. (Ndokusaka iwe kazhinji uchinzwa wakarara panguva dzakatenderedza nguva imwechete manheru ega ega.)
Kazhinji, mwero we melatonin unowedzera husiku. Asi vanhu vazhinji havaburitse matanho akakwirira aya munguva dzemanheru, zvinoreva kuti mawachi emuviri wavo haasi kuvatumira masaini akakodzera. Izvo zvikonzero nei zvakasiyana; vamwe vanhu vanonetseka kurara zvakanaka kana vaine mamwe mamiriro ekurapa kana epfungwa, sekushushikana kana kushungurudzika , nepo vamwe vanogona kuteedzera kusarara kwavo kune zvakakonzera kana zvakatipoteredza zvikonzero.
Kuburitswa kwechisikarudzi kwemelatonin kunogona kuchinjwa nemasikirini efoni, maTV, nemwenje unopenya mumba, anodaro Anjali Kohli, MD, internist kuHouston Methodist Primary Care. Zvimwe zvikonzero zvakajairika zvinosanganisira kukanganisika muhusiku hwekumuka kurara [senge ihwohwo] hunokonzerwa nejeti-lag kana basa rekuchinja.
Kusagadzira melatonin yakakwana kunogona kutungamira kune dzimwe nguva kurara husiku, asi zvinogona zvakare kukonzera kusagadzikana kwekutanga kwekurara senge kushaya hope, kufema kufema (nezve kufema kufema), circadian mutinhimira wekurara kusagadzikana, uye kusagadzikana kwegumbo chirwere. Kana kusarara kukaramba kuripo, vanhu vazhinji vanosarudza kutora a melatonin yekuwedzerakukwidziridza miviri yavo yechisikigo ye melatonin.
Dr. Kohli vanoti melatonin haina simba iwe kurara, asi kana iwe uri munzvimbo chaiyo-senge rima, rakanyarara, rakanakira kamuri-rinofanira kukubatsira iwe kunzwa kukotsira uye kuita kuti zvive nyore kwauri kuti utsauke. Melatonin sarudzo inoshanda kune vanhu vazhinji vane nyaya dzekurara uye, kunyangwe isingashande kune wese munhu, inowanzoonekwa seinoshanda.
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Ini ndinofanira kufunga nezve kutora melatonin?
Zvinoenderana ne National Center yeComplementary uye Yakabatana Hutano (NIH), kune akati wandei mamiriro ezvinhu aunogona kubatsirwa nekutora melatonin yekurara. Izvi zvinosanganisira:
- Kusangana nejet-lag panguva kana mushure mekufamba munzira dzakasiyana nguva
- Kuita switch-basa rinokanganisa yako yekurara kutenderera
- Kuva nezviitiko zvenguva pfupi zvekushushikana zvine chekuita nezviitiko muhupenyu hwako
- Kusangana neapo neapo pekurara husiku
- Kuonekwa kuti wakanonoka kurara-wake chikamu kusagadzikana
Vamwe vashandi vezvehutano vanokurudzirawo kuti vana vanoona kunetsekana kurara nekuda kwehumwe hutano mamiriro, senge autism spectrum kusagadzikana uye kucherechedzwa kwekushomeka kwehutachiona kusagadzikana, tora melatonin-kunyangwe nyanzvi dzichiri kusava nechokwadi nezvechengetedzo neunyanzvi hweiyi nzira. Iyo American Academy yePediatrics (AAP) inoyeuchidza vabereki kuti vagare vachikurukura nezvekushandisa kwekuwedzera pamwe nachiremba wemwana wavo, kunyanya sezvo melatonin ihormone uye inogona kukanganisa kukura uye kukura kwemwana asati akura zvakakwana.
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Zvimwe zvinokanganisa melatonin
Kufanana nechero imwezve yekuwedzera yekudya, melatonin inogona kukonzera mhedzisiro mune vamwe vanhu - zvinogona kuitika mhedzisiro inosanganisira:
- Nausea
- Kutemwa nemusoro
- Dzungu
- Kukotsira
Sekureva kweUniversity of Missouri Health Care neurologist Pradeep Bollu, MD, kukotsira kunogona kureva kunyanyisa kurara husiku kana grogginess rinotevera zuva. Anowedzera zvakare kuti kupindira nemitumbi yako yekurara yemuviri kunogona kutakura imwe divi mhedzisiro futi.
Kutora mishonga yekunyepedzera nguva dzose, pahusiku hwese, kunogona kudzikisira yako yekuzvarwa kurara, anotsanangura Dr. Bollu, uyo anowedzera kuti kunyangwe isu tisingazive zvechokwadi, izvi zvinogona zvakare kuve zvechokwadi kune melatonin. Zvisinei, kumwe kutsvagurudza inoratidza melatonin inogona kusadzora drive iyi nenzira imwechete iyo Ambien, semuenzaniso, inoita. Kana muviri wako ukaona yakawanda melatonin mumuviri, inotanga kudzora kugadzirwa kwayo kwe melatonin nekufamba kwenguva. Naizvozvo, kushandiswa kwenguva pfupi kwemelatonin yekuwedzera inofarirwa.
Yakawanda sei melatonin yandinofanira kutora?
Melatonin zvinowedzerwa zviripo mumadhigiri akasiyana siyana, kubva pa1 milligram kusvika pamamirigiramu gumi, uye inogona kutorwa semapiritsi, mahwendefa anonyungudika, madonhwe emvura, kana madhiri. Zvisinei iwe unotora, nguva yakanakisa yekushandisa melatonin ingangoita maminetsi makumi matatu usati warara.
Kana usati wambotora melatonin kare, tanga zvishoma uye shanda nzira yako kumusoro kana zvichidikanwa. Kune vanhu vakuru, Dr. Kohli anokurudzira kutanga ne1 kusvika 2 milligram dose zuva rega rega uye kuwedzera chipimo chemumwe mamirigiramu 1 kusvika maviri panguva. Kune vana, iyo AAP inoti iyo dhigi inofanira kuramba yakaderera (pakati .5 ne1 milligram), ichiburitsa kunze kwemamirigramu matatu kusvika matanhatu e melatonin.
Iyo yakanyanya chipimo chemushonga wevakuru inotangira pamashanu kusvika gumi emamirigiramu. Kana izvo zvichinzwika senge rakapamhamha rakasarudzika rezvakajairika, imhaka yekuti chaiyo dhizaini yemelatonin yakasarudzika kwazvo. Dr. Bollu vanoti nepo vamwe vanhu vachidavirira zvakanaka kumamirigiramu matatu zuva rega rega, vamwe vangangoda zvakati kana zvishoma. Kana iwe uchinzwa sekunge iwe unoda anopfuura mashanu mamirigiramu, iwe unofanirwa kutaura nachiremba wako kutanga usati waedza muyero wepamusoro. Kunyanya melatonin iwe yaunotora iwe zvakanyanya mukana wekuve nemhedzisiro.
| Melatonin madheji | ||
|---|---|---|
| Vakuru | Vana | |
| Kutanga dosi | 1-2 mg zuva nezuva | 0.5-1 mg zuva nezuva |
| Kunonyanyisa chipimo chemushonga | 5-10 mg zuva nezuva, bvunza chiremba usati wadarika 5 mg ye melatonin | 3-6 mg zuva nezuva |
Chiremba wako anoongororawo hutano hwako paunofunga nezvekuchengetedzwa kwedosi yepamusoro. Neiyo NIH, vana, vakuru vanhukadzi, vane pamuviri uye vanoyamwisa vakadzi, uye vanhu vane pfari kana zvimwe zvinetso zvekubata vanofanirwa kutora yakaderera madosi emelatonin pasi pezano rekurapa kana kwete zvachose. Melatonin anogona zvakare kukanganisa mimwe mishonga , kusanganisira immunosuppressants, oral contraceptive, uye anticoagulants, kungodoma mashoma.
Muyero waunotora unogona zvakare kuvimba nechikonzero chako chekutora melatonin. Kushandiswa kwaro mukurapa mamwe marudzi e migraines uye kushushikana kuchiri kuongororwa, asi vanhu vazhinji vanoona kutora melatonin pamadhivhosi akasiyana kunovabatsira nedzimwe nyaya dzehutano.
Kune zvidzidzo zvekutanga zvinotarisa melatonin senzira yekurapa kumwe kunetsekana nemusoro nekushushikana, kunyanya zvine chekuita nekuvhiya, anodaro Dr. Kohli, kunyangwe achisimbisa kuti parizvino hapana kubvumirana kwekuishandisa pazvinhu izvi uye kudzidza nezve kugona kwacho kuenderera.
Zvakachengeteka here kutora melatonin manheru ega ega?
Nehurombo, hapana mhinduro yakatwasuka iwe yaungatarisira pano. Hapana humwe humbowo hunoratidza pachena kuti kushandiswa kwenguva refu kwemelatonin kwakachengeteka. Kunyangwe iyo yekuwedzera kazhinji isingabatanidzwe nekutsamira, kugara, kana zviratidzo zvehango, Dr. Kohli anoti haakurudzire kutora melatonin husiku hwese nekuda kwekushayikwa kwenguva refu emakiriniki miedzo kuongorora kuchengetedzeka kwekushandisa kusingaperi.
Panguva imwecheteyo, hapana humwe humbowo hunoratidza kushandiswa kwehusiku hwe melatonin haisi safe. Dr. Bollu vanonongedza kuti melatonin ihormone yechisikirwo iyo inochinja-chinja mumitumbi yedu zuva nezuva zvakadaro, zvichireva kuti inogona kuve yakachengeteka pane kutora mushonga wekurapa.
Nekudaro, iri banga rinocheka nekwakapetwa: Nekuti melatonin inowedzera haisi mishonga, haina kutongwa neU.S.Food and Drug Administration (FDA). Iko hakuna vimbiso nezvehunhu hwechigadzirwa iwe chauri kutenga kana huwandu hwezvigadzirwa zvinonzi pane zvakanyorwa, zvakasiyana nemishonga yekunyorera. Mushonga wemishonga kana wezvehutano anokwanisa kukubatsira iwe kuti uwane chigadzirwa chakagadzirwa nemugadziri ane mukurumbira.
Chekupedzisira, zvinonetsa kuongorora kuti yakawanda sei melatonin yakawandisa. Inoita kunge inotakura yakaderera ovhosi njodzi; iyo National Poison Kudzora webhusaiti inotaura zviitiko zvinoverengeka apo vana nevakuru vakadya zvakanyanya mwero we melatonin uye vaine zvishoma kana zvisina mhedzisiro (kunze kwekukotsira kwakanyanya). Zvinogoneka kuti pane mwero unouraya we melatonin, asi hapana anoziva kuti chii kubvira pakambove nemuenzaniso wakaratidzwa we melatonin yakawandisa inokonzera rufu.
Kutora zvakawandisa kunogona kuwedzera zvakajairwa nemelatonin mhedzisiro uye zvinogona kukonzera kusangana kwemishonga nemimwe mishonga yauri kutora. Kana mukawana kupfupika mweya, muchipfuva marwadzo, BP, kana nokukurumidza kwemwoyo, kutsvaka nechimbichimbi kutarisirwa.
Imwe yekupedzisira noti: Kunyangwe kugara mukati meyakakurudzirwa mhando ye melatonin kunogona kutungamira kune kwenguva refu-mhedzisiro mhedzisiro kana shanduko kune yako circadian mutinhimira. Mune mamwe mazwi, zvingave zvine hutano kutarisa melatonin semhinduro yenguva pfupi kumatambudziko ako ekurara, anoshandiswa chete apo neapo , panzvimbo pekugara seBhandi-Rubatsiro.
Zvinogara zvakachengeteka kubvumira muviri wako kuti ubate nehope zvakasikwa, anodaro Dr. Kohli. Taura nachiremba wako kana iwe uine dambudziko risingaperi rekudonha kana kuramba wakarara ... kushaya hope idambudziko rakaomarara uye dzimwe nguva rinogona kuratidza zvinoitika pakurapa.
