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La mélatonine est une hormone produite naturellement par le corps humain grâce la glande pinéale située dans le cerveau. Elle est souvent appelée "l'hormone du sommeil" car elle est essentielle pour réguler notre cycle veille-sommeil. La production de mélatonine augmente le soir, nous préparant au sommeil, et diminue le matin, nous aidant à nous réveiller. En plus de réguler le sommeil, la mélatonine possède des propriétés antioxydantes et anti-inflammatoires, et peut jouer un rôle dans la modulation de notre système immunitaire. Elle est également impliquée dans la régulation de l'humeur, la gestion du stress et la prévention de certaines maladies chroniques. On connait aujourd'hui également l'importance d'un bon sommeil dans le cadre d'une perte de poids. Voyons comment la mélatonine peut vous aider à retrouver un sommeil profond et réparateur et participer à la réussite de votre perte de poids si vous essayez de perdre quelques kilos.
La mélatonine est une hormone produite naturellement par le corps humain grâce la glande pinéale située dans le cerveau. Elle est souvent appelée "l'hormone du sommeil" car elle est essentielle pour réguler notre cycle veille-sommeil. La production de mélatonine augmente le soir, nous préparant au sommeil, et diminue le matin, nous aidant à nous réveiller. En plus de réguler le sommeil, la mélatonine possède des propriétés antioxydantes et anti-inflammatoires, et peut jouer un rôle dans la modulation de notre système immunitaire. Elle est également impliquée dans la régulation de l'humeur, la gestion du stress et la prévention de certaines maladies chroniques. On connait aujourd'hui également l'importance d'un bon sommeil dans le cadre d'une perte de poids. Voyons comment la mélatonine peut vous aider à retrouver un sommeil profond et réparateur et participer à la réussite de votre perte de poids si vous essayez de perdre quelques kilos.
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00:00Big star of parapharmacy and pharmacy, melatonin has become a must-have.
00:05Welcome to the Jean-Michel Cohen channel, the channel where we only talk about nutrition
00:09and where we never tell you about salads.
00:12Masterclass, personalized menu, followed by individualized dietetics.
00:17Visit the website docteur.jeanmichelcohen.fr
00:21It's amazing, that is to say that melatonin has taken a place in the prescription, which is huge.
00:26So I would like to explain to you what it is exactly.
00:28Melatonin is a small molecule that is synthesized in our brain
00:33and which causes insomnia because it has a soporific effect.
00:36It also has a chronobiological effect because it allows us to recalculate
00:41the biology and chronobiology of our body according to the 24 hours.
00:47So it's an interesting product, that's why it's been given for a long time
00:50to airline pilots or travelers,
00:53only to adjust what we called the jet lag,
00:56that is to say people who were so shifted in their level of sleep
00:59that we needed to recalculate them faster than just waiting.
01:03You are many on the website savoir-maigrir to ask you about sleep,
01:07its importance on weight loss or weight gain.
01:10Well, yes, it plays.
01:12We have known for a long time that two hormones are secreted during sleep
01:17or are not secreted, ghrelin and leptin.
01:20I'm not going to bore you with complicated words.
01:22One of them, leptin, increases satiety.
01:25The other, ghrelin, increases appetite.
01:27So inevitably, if you secrete a lot of ghrelin, you will be more hungry.
01:31And if you secrete a lot of leptin, you will be less hungry.
01:34And in fact, leptin is secreted during sleep
01:36and ghrelin is secreted outside of sleep periods.
01:40So when you don't sleep, you secrete ghrelin and not leptin.
01:43So it's important to have a good sleep.
01:45Of course, on the general balance plan, of course, on the immunity plan.
01:49But in any case, it's important to have,
01:52not to have problems with your food consumption.
01:55I'm not at all a tyrant when it comes to sleep
01:57because I've read a lot of things about sleep.
01:59There are a lot of people who tell you, you have to sleep 7-8 hours a day.
02:03You have to remove the screens.
02:06You have to sleep at 19 degrees.
02:08It's easy to say, but it's not easy to do.
02:10And I remembered in an article that I had read in Le Point,
02:13which was an article about a scientific article,
02:16that in fact, they had done experiments.
02:17There were people who slept five hours a night,
02:20especially in extremely remote areas
02:22where there was no phone or TV.
02:24So the guys were wondering,
02:25saying, well, listen, we want to sleep at 7 o'clock.
02:28You don't have to have screens.
02:29But those guys don't have screens at all.
02:30They only sleep five hours.
02:31Melatonin starts to appear in our brain
02:35when the light goes down and it goes up gradually.
02:38So when the light goes down,
02:39it's usually the signal to go to sleep most of the time.
02:42It will reach its maximum around 3-4 o'clock in the morning.
02:45And then it will decrease to become more or less normal when you wake up.
02:49Of course, it's all going to depend on the light
02:52because the light, the extinction of light,
02:54is the signal of the production of melatonin.
02:57There are many other uses that have been given to melatonin.
03:00Fighting fatigue, preventing aging,
03:03improving immunity.
03:04All of this has never been demonstrated.
03:06Melatonin is used exclusively today
03:09to try to regulate people's sleep.
03:11In France, for example,
03:12ANSEST, the National Security Agency,
03:15declares that you should not take more than 2 mg of melatonin a day.
03:20However, it is quite curious because it is most of the time free of charge.
03:23And so nothing prevents someone,
03:25since most products are dosed at 1.9 mg,
03:28to take 3 times 1.9 mg and reach up to 6 mg.
03:33Why was this authorization restricted?
03:36And we said 2 mg and nothing else.
03:39It is because to date, more than 90 undesirable effects
03:42have been reported regarding melatonin.
03:45Among the main ones,
03:47there was drowsiness, headaches, dizziness and nausea.
03:52So if you take melatonin,
03:54if you have one of these signals,
03:56and if it really bothers you a lot,
03:58you won't be able to take melatonin.
04:00Be careful when prescribing melatonin,
04:02it is rarely given, or almost exceptionally,
04:04to pregnant or pregnant women,
04:07as well as to adolescents under 12 years of age.
04:10It is not given in the event of an autoimmune disease,
04:12in the event of epilepsy,
04:14in the event of mood disorders or behavior disorders.
04:17In any case, it is better to avoid giving it.
04:19You see, for example, in Greece, in Spain, in Italy, in Poland,
04:22in fact, the recommended dose is 1 mg,
04:24and we accepted 2 mg.
04:25But in the United States,
04:26in fact, we find medicines at 2 mg, 5 mg,
04:30even 10 mg,
04:31and we have not had a feeling that there has been much more incidence
04:35with melatonin than in other countries.
04:37From time to time, you will find products
04:39that will associate melatonin with either tryptophan,
04:43which is an amino acid,
04:44or vitamin B6.
04:46The reasons why you will find this
04:48is because tryptophan is an amino acid
04:50which is also a precursor of melatonin.
04:53So we consider that we have two effects,
04:55that of melatonin that we take and tryptophan.
04:58So it's pretty good to take this product.
05:00And vitamin B6, which has a soothing effect,
05:03so we also consider that it can be interesting.
05:05For food supplements,
05:07what you will find is essentially products,
05:09so most of the time it is products like melatonin,
05:12but most of the time we will find melatonin
05:14which is mixed with other products such as plants.
05:16I take this opportunity to tell you that if you are interested in sleep,
05:19we have a video that I shot with a great sleep specialist
05:22which is on YouTube
05:25and you can go watch it.
05:26I prefer melatonin simply because
05:28when we gave products like Donor 1000,
05:30they were anti-staminic drugs,
05:32that is to say, anti-allergic.
05:33It could present contraindications with other drugs
05:37and there are others, I think it was Novanui,
05:39it was the same thing.
05:41And so I prefer a product like melatonin
05:43which, in my opinion, is much more physiological.
05:46Then you will find plants to be associated with this
05:49and from time to time just plants alone.
05:51So I'm going to give you a few examples,
05:52I have them next to me.
05:54You obviously have chamomile,
05:56which can work,
05:57you have valerian, which can also work,
06:00melis, paciflor,
06:02these are quite traditionally used drugs,
06:06but we also find lavender,
06:08l-theanine,
06:09in short, a whole bunch of substances
06:10that can be associated with melatonin
06:12and there we have a double effect,
06:14an improving effect on sleep,
06:15but we also have a soothing effect
06:18because sleep also depends on soothing.
06:20So my advice for melatonin is
06:221. I prefer to use it in the form of a spray
06:25because we make a spray under the tongue
06:27and we can repeat it at night if we wake up
06:29and in any case, I also prefer
06:30prolonged release forms
06:32because prolonged release forms
06:33ensure a diffusion of melatonin
06:35that will last as long as possible
06:37during the night
06:38and which allows, roughly speaking,
06:40to give a better quality sleep.
06:42You shouldn't hesitate to use it,
06:43you shouldn't get used to it,
06:45ANSES tells us that it's better
06:46to do a spray and stop from time to time,
06:48but in any case, it really does the job.
06:50But I would add something,
06:51there is a syndrome called
06:52the night eater syndrome,
06:54these are people who gnaw at night in general,
06:56this gnawing at night,
06:58very often when you take melatonin,
06:59it improves, not only
07:01because there is less waking up at night,
07:02but because it would seem
07:04that it acts on the urge to eat
07:06when you wake up.
07:07So it's not that bad,
07:08people who have eating impulses
07:10to take melatonin
07:11before going to bed.
07:13That's what I had to tell you,
07:14if you liked this video,
07:15you like, you share, you comment,
07:17you give me video ideas,
07:18you criticize if you want
07:19and I'll see you soon,
07:21my friends!