MELATONIN'S UNEXPECTED BENEFITS: slows aging, Prevents . . . Parkinson's and Alzheimer's, protects against ionizing radiation, macular degeneration, treats cancer . . .

This was interesting.  

It's a review by Dr. Gary Gonzalez of Dr. Russel [one L] Breiter's book on melatonin.  Most of us, including myself, think of melatonin as a sleep aid or more recently as a valuable antioxidant.  Reiter explains just how valuable it is for longevity and radical health.  

The first longevity product that I'd ever heard or read about was Resveratrol and IP6.  IP6 was a longevity compound because it managed the EXCESS iron floating around in our blood, out of the tissue, as what is called "Unbound iron."  The excess iron produces an inflammatory protein that, if left untreated, leads to chronic diseases like arthritis, 

FEMALE LONGEVITY

The end result is even more compelling. For example, Reiter explains that five separate studies have shown that older women produce more melatonin than older men-suggesting a possible explanation for the long-observed female longevity factor." He details findings showing a marked correlation between brain functioning in older age and melatonin levels.

Shielding DNA From Free Radicals

Reiter explains melatonin's effects on the immune system of aging animals and determines whether or not these actions also apply to humans. Most importantly, he shows how melatonin fits in with the free radical theory of aging.

He explains that melatonin is found in the greatest abundance in the nucleus of the cell, where it shields the DNA molecule itself from free radical damage better than any other known substance. Reiter describes his own studies in which melatonin has protected DNA from free radicals generated by radiation, carcinogens, bacterial toxins, and most important the process of using oxygen for fuel.

UNEXPECTED BENEFITS

Even if you have no sleeping issues, anyone over 40 should be taking melatonin.  19 Research papers reveal that melatonin promotes all of these unexpected effects [in no particular order, though numbered:

1.  Protects against viral and bacterial infections.

2.  Prevents cardiovascular disease and high blood pressure. 

3.  Reduces oxidant stress and inflammation and slows aging. 

4.  Prevents neurodegenerative diseases such as Parkinson’s and Alzheimer’s. 

5.  Improves menopause therapy. 

6.  Protects against ionizing radiation. 

7.  Prevents macular degeneration. 

8.  Prevents and treats cancer.

Okay, so with all of these benefits, the only thing to consider is how much does, or should, one take?  First, I would say do a trial run.  By that I mean start with smaller amounts, say, 3mgs, and see how you feel upon waking, whether or not you can tolerate melatonin to begin with, or tolerate that amount.  When I first tried melatonin, I woke up and could barely raise my arms, and my legs felt like bricks.  But when I was working a physically demanding job for a few years, I noticed that the only way to turn the pain off was excess melatonin, and excess was 5 to 10mgs back in 2018.  Since then, I've been taking upwards of 12 to 20mgs, but not every night.  For, at least in my case, melatonin doesn't deliver a deep sleep for me.  But I still take it for the other unexpected benefits listed above.  

So how much should you take?  The answer is contingent on several factors.  One, if you've got a serious disease, like cancer, then you want to take more.  Bill Sardi recommends 15-30mgs nightly for cancer treatment in conjunction with several other compounds.  

30 MINUTES OF PHYSICAL ACTIVITY 5 DAYS A WEEK REDUCES RISK OF DEATH BY 28%

Largest study on physical activity involving 130,000 people in 17 countries showed that household chores such as vacuuming, or walking to work, provided enough exercise to protect the heart and extend life, with 30 minutes of physical activity five days a week reducing the risk of death by 28%  

Not bad. 

From the New Scientist. 

One in 12 deaths could be prevented with 30 minutes of physical activity five days a week. That’s the conclusion from the world’s largest study of physical activity, which analysed data from more than 130,000 people across 17 countries.

At the start of the study, participants provided information on their socioeconomic status, lifestyle behaviours and medical history. They also answered a questionnaire about the physical activity they complete over a typical week. Participants were followed-up at least every three years to record information about cardiovascular disease and death for almost seven years.

Over the period studied, Scott Lear, from McMaster University in Canada and his colleagues found that 150 minutes of activity per week reduced the risk of death from any cause by 28 per cent and rates of heart disease by a fifth.

Being highly active was associated with even greater benefits: people who spent more than 750 minutes walking briskly each week reduced their risk of premature death by 36 per cent.

Results showed that it was not necessary to run, swim or work out at the gym. Household chores such as vacuuming or scrubbing the floor, or merely walking to work provided enough exercise to protect the heart and extend life.

“Going to the gym is great, but we only have so much time we can spend there. If we can walk to work, or at lunch time, that will help too,” says Lear.

The World Health Organisation recommend that adults aged 18 to 64 do at least 150 minutes of moderate physical activity throughout the week, as well as muscle strengthening exercises at least two days a week.

The study found that if the world’s population met these guidelines, 8 per cent of global deaths over seven years would be prevented.

“The clear-cut results reinforce the message that exercise truly is the best medicine at our disposal for reducing the odds of an early death,” says James Rudd, senior lecturer in cardiovascular medicine, at the University of Cambridge. “If a drug company came up with a medicine as effective as exercise, they would have a billion-dollar blockbuster on their hands and a Nobel prize in the post.”

Journal reference: The Lancet, DOI: 10.1016/S0140-6736(17)31634-3