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Витамины для сна: виды препаратов и правила применения, сведения о мелатонине Возможности витаминотерапии для устранения проблем со сном
Человеческий организм – сложная система, функционирование которой зависит от внешних факторов. Одним из условий его нормальной деятельности является поступление достаточного количества биологически активных компонентов. Их дефицит может спровоцировать возникновение различных нарушений, одним из которых считается бессонница. Расстройства сна не всегда связаны с переутомлением или стрессами. Часто банальная причина кроется в неправильном питании, следствием которого становится недостаток витаминов. Достаточно изменить ежедневный рацион, и проблема станет разрешимой.
Витамины и их польза для организма Витамины – это компоненты органического происхождения, которые не вырабатываются в организме, но являются для него жизненно важными. Пожалуй, мало кто из обывателей может точно объяснить в чем заключается их польза, несмотря на то, что каждому из них известно о живительной и целебной силе. А между тем, эти элементы укрепляют иммунитет, улучшают память, нормализуют обмен веществ, обеспечивают бесперебойное функционирование внутренних органов и систем, восстанавливают ослабленное здоровье. Степень полезности какого-либо витамина обозначить довольно сложно. Каждый из них помогает в определенной ситуации, но может быть бесполезным в иной. В комплексе же они являются неотъемлемой частью нормального существования человеческого организма.
Полноценный ночной отдых с витаминами для сна Довольно часто можно услышать от окружающих сетования на необходимость проводить треть своего существования во сне, и жалобы на бессмысленно потраченное время. А между тем, ночной отдых считается важной составляющей нормального образа жизни. Поэтому в древности у глубокого здорового сна имелись серьезные покровители – боги Гипнос и Морфей.
Хороший и полноценный отдых именно ночью способствует выработке целого ряда особых гормонов, среди которых известным является мелатонин, отвечающий за восстановление жизненных сил и замедление процессов старения. Это вещество вырабатывается в организме именно во время ночного сна.
Внимание!Бодрствование в темный период суток повышает риск развития онкологических патологий.
Витамины для хорошего сна помогают правильно формировать ночной отдых любого человека – мужчины, женщины, ребенка.Витамины, влияющие на качество ночного отдыха К появлению проблем со сном приводит нарушение деятельности ЦНС. Провоцирующим фактором является дефицит определенных витаминов, развивающийся на фоне недостатка солнечного света, ограниченного употребления фруктов и овощей (особенно в зимнее время).
Он вызывает появление быстрой утомляемости, рассеянности внимания, развитие неврозов. Витаминами для улучшения качества сна, которых так часто не хватает организму, являются:
Ретинол. Замедляет процессы старения, нормализует сон, улучшает состояние нервной системы. Токоферол. Повышает тонус организма, улучшает регенерацию тканей. Восстанавливает работу головного мозга. Борется с преждевременным старением на клеточном уровне.Аскорбиновая кислота. Нормализует деятельность ЦНС, обладает антиоксидантными свойствами, способствует выработке антистрессовых гормонов. Тиамин (В1). Природный антидепрессант. Подавляет чувство тревоги, нормализует активность клеток мозга, восстанавливая их структуру. Пиридоксин (В6). Снимает нервное возбуждение, стресс, улучшает настроение. Цианокобаламин (В12). Защищает клетки от повреждения и восстанавливает их активность. Улучшает функционирование головного мозга. Предупреждает развитие синдром хронической усталости. Калий и кальций. Дефицит этих элементов повышает тревожность, приводит к частым пробуждениям. Сон становится поверхностным и прерывистым. . Магний. Нормализует работу сердечной мышцы. Его нехватка вызывает развитие хронической депрессии. Важно знать! Важность витаминов группы B обусловлена тем, что они регулируют деятельность надпочечников, продуцирующих адреналин, который возбуждает ЦНС, и вызывает нарушения сна.
Разнообразие форм Витамины можно купить в аптеке по доступной цене, благо большинство комплексов реализуется без рецепта врача. Для удобства приема они выпускаются в форме таблеток, капсул, ампул для инъекций. Первые два вида можно принимать самостоятельно, причем пить их следует по одной пилюле в день, поскольку в ней содержится оптимальная суточная доза. Ставить уколы должен только медицинский работник.
Механизм действия На организм человека витамины могут влиять по-разному. Но как таким крохотным веществам удается привести в действие мощную систему, знают не многие. А между тем, механизм работы витаминов достаточно прост.
Для осуществления реакции взаимодействия необходимы два условия:
температура тела 36, 6°С; наличие ферментов – энзимов, каждый из которых состоит из белковой части и простетической группы. Итак, попадая в пищеварительный тракт, витамин соединяется с первой составляющей или переносчиком, который обеспечивает полноценное всасывание в кровь и доставляет компонент к месту назначения. За каждым витамином закреплен свой «проводник». Это позволяет строго контролировать количество поступающих в организм молекул.
Попадая в пункт назначения, полезный компонент соединяется со свободными радикалами и превращается в кофермент (коэнзим). Здесь же он полностью сливается с белковой составляющей, вследствие чего становится полноценным веществом, способным вступить в химическую реакцию, выполнив тем самым свое назначение.
Последствия авитаминоза Недостаток питательных веществ может вызвать нарушения сна, человек утром чувствует себя разбитым. Бодрствование в ночное время приводит к снижению выработки мелатонина. Из-за дефицита таких витаминов, как A, C, D, E и группы B, может развиться бессонница и, как следствие, возникают следующие состояния:
рассеянность; быстрая утомляемость; резкие перепады настроения; тревожность; снижение работоспособности; невротические расстройства; нарушения работы мозга. VIDEO
Лучшие комплексы: характеристика При желании витамин сна можно найти в продуктах питания, но если восполнить недостаток с их помощью не представляется возможным, необходимо регулярно принимать аптечные средства.
Совет! Среди многообразия следует выбирать такие комплексы, в состав которых помимо основных компонентов входят бета-каротин, рибофлавин, тиамин, магний, калий и кальций, глюкоза. Именно они способствуют нормализации работы нервной системы, улучшают общее состояние.
Для устранения тревожности, восстановления ночного отдыха врачи рекомендуют к приему следующие аптечные препараты:
Название медикамента Состав, помимо витаминов Свойства «Нейромультивит» Магний, калий Снимает усталость, нервное напряжение, восстанавливает сон «Алфавит», «Биоритм» Медь, железо Экстракт семян лимонника и корневища элеутерококка Обеспечивают спокойный отдых, нормализуют нервную деятельность «ZMA-КОМПЛЕКС» Витамины группы B, магний, цинк Улучшает восстановительные процессы, успокаивает «L-триптофан» Одноименная аминокислота Повышает выработку мелатонина, ускоряет синтез протеина и ниацина «5-HTP» Окситриптан Стимулирует синтез серотонина, триптофана Драже «Вернее» Натуральные компоненты Снимает нервное перевозбуждение, восстанавливает самообладание, нормализует сон B-комплекс «Стресс-формула» Группа В, калий, магний Стабилизирует энергетический обмен, уровень сахара, нормализует работу пищеварительной системы «Мелатонин» Синтетический аналог гормона Устраняет депрессии, утомляемость, нарушения сна
В число популярных аптечных препаратов, предназначенных для устранения витаминно-минерального дефицита, входят «Дуовит», «Витакап», «Мультитабс», «Алфавит», «Витрум». Как вспомогательный метод к основному лечению могут быть использованы натуральные средства растительного происхождения.
Ромашка. Оказывает противовоспалительное и успокаивающее действие. Чабрец. Содержит жирные кислоты, эфирные масла, дубильные вещества. Обладает седативным противосудорожным эффектом, нормализует давление. Мята перечная. Витаминные отвары и чаи на основе травы оказывают желчегонное и успокоительное действие. Лаванда. Природное седативное средство. Используется масло растения в качестве добавки для ванны или проведения ароматерапии. Валериана. Содержит эфирные масла и алкалоиды. Оказывает седативное действие, и применяется при лечении нервных расстройств. Витаминотерапия: предостережения Фармакологические комплексы витаминов – это, прежде всего, лекарства, употреблять которые следует только после консультации с врачом. Именно квалифицированный специалист поможет подобрать оптимальное средство с учетом индивидуальных особенностей организма и причины развития бессонницы.
И уж, конечно, не рекомендуется употреблять их так «…профилактически, …на всякий случай». При выборе комплекса необходимо определить также, недостаток каких элементов следует восполнить.
Внимание! Передозировка витаминов может быть опасна, в некотором роде она сродни отравлению. Поэтому бесконтрольный прием подобных препаратов следует исключить.
Побочные эффекты гипервитаминоза могут выглядеть так:
нарушение функций ЖКТ; головные боли, вертиго; хроническое утомление; проблемы с волосами, зубами, ногтями, суставами; высокое давление; бессонница; судорожный синдром; депрессивные состояния. И это далеко не полный перечень тревожных симптомов превышения рекомендуемых доз тех или иных витаминов.
Продукты, в которых содержатся витамины для сна Все витамины и микроэлементы, жизненно важные для нормальной деятельности организма и полноценного отдыха, можно найти в продуктах питания. Зная конкретный состав каждого из них человек должен скорректировать свой рацион таким образом, чтобы ежедневно получать суточный объем питательных веществ.
Название Перечень продуктов Ретинол (А) Говяжья печень, рыба, молоко, творог, яйца, петрушка, шпинат, морковь Аскорбиновая кислота (С) Капуста цветная, цитрусовые, фрукты и овощи красного цвета, фасоль, горошек зеленый, редька Эргокальциферол (D) Печень говяжья, субпродукты, яичный желток, рыба, растительное масло Токоферол (Е) Пророщенная пшеница, растительное масло, молоко, салат, Тиамин (В1) Мясо красное, яйца, молоко, дрожжи, фасоль, горох, ростки пшеницы Пиридоксин (В6) Мясо красное, субпродукты, молоко и его производные, бобовые, орехи, чернослив Цианокобаламин (В12) Молоко и изделия из него, мясо и субпродукты, злаковые культуры, листовые овощи. Менадион (К) Капуста морская, шпинат, чай зеленый, лук репчатый, чечевица Биотин Печень говяжья, грибы, молоко, орехи, яйца, овсяные хлопья, шоколад Полиненасыщенные кислоты Сухофрукты, оливковое масло, рыбий жир
Отзывы о лечении бессонницы витаминами Сон является важной составляющей полноценной жизни человека. Проблемы, которые нарушают его качество, способен решить только врач, назначив соответствующее средство. О том, как избавиться от асонмии, можно узнать из отзывов простых людей.
Евгений, 38 лет
Доброго времени. В последние годы в силу напряженного графика работы я сильно был загружен делами. Испытывая хроническую усталость, которая не проходила даже после ночного отдыха, я стал задумываться о причине ее происхождения. Проанализировав свой режим дня, я понял, что попросту не высыпаюсь, а во время сна вздрагиваю от малейшего шороха. Обратившись к врачу, я рассказал о своей проблеме. Врач выписал мне витамины для нормализации сна «Мелатонин», посоветовал пить ромашковый и мятный чай, проветривать комнату перед сном и ложиться в постель не позже 22.00. Теперь могу с уверенностью сказать, что советы помогли, и улучшение я почувствовал уже через неделю. Избавиться от бессонницы можно простыми средствами, не прибегая к сильнодействующим препаратам.
Надежда, 32 года
Я офис-менеджер солидной компании, поэтому веду активный образ жизни. Проблемы со сном я уже пережила и свыклась с тем, что не могу нормально отдыхать даже в свободные от работы дни. Подруга посоветовала обратиться к специалисту, который после консультации порекомендовал приобрести удобный матрас и подушку. Наряду с этим он назначил мне витамин С непосредственно перед сном, В-комплекс «Стресс-формула». Одновременно я стала принимать ванны с ароматическими маслами, пить травяные чаи, отказалась от крепкого кофе. Мне пришлось изменить распорядок дня, приучив свой организм ложиться в постель не позже 23.00. Через 2 недели на удивление сотрудникам я стала лучше выглядеть, ко мне вернулось спокойствие и неторопливость, как в былые времена.
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Можно уверенно говорить о пользе витаминов и микроэлементов в организации правильного ночного отдыха и восстановлении глубокого здорового сна. Главное, вовремя скорректировать питание и подобрать оптимальное средство для восполнения дефицита полезных компонентов.
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