With You

I've been listening to Chris Brown's music lately, especially this one!

another survey?

a survey...

argao

Last June of this year, me and my friends went to Argao town to attend our friend's wedding. I was very excited though a little exhausted because I came from a night shift duty. After work, I immediately went home just to freshen up, then headed to the bus terminal. That day I planned to sleep on the bus but I couldn't because I enjoyed the sceneries. Additionally, I was also afraid to sleep because I didn't trust my seatmate. You know what I mean -- only in the Philippines! Anyway, this was my first time to visit this place because whenever we would go south we'd just passed through this town. I really did not get a chance to have a better view of how Argao looked like. So, last month, I did!

Argao is just a small town found somewhere south of the Cebu province and surrounded by neighboring towns of Sibonga, Dalaguete and Dumanjug.

Well, my friends and I went straight to the plaza where the municipal hall is situated (since the wedding was officiated by the Mayor!) While waiting for my friend's (the bride) turn, my other friends and I roamed around the plaza and took some pictures as a sort of remembrance.

What I really struck at was their centuries-old church, St. Michael.

I'll post some pictures soon.

my real world??

July 16, 2008 --- I just couldn't forget this date. How could I? This is the first day of being unemployed. It's so pathetic! I hate the fact that I am not earning and yet, asking again allowance from my parents. It seemed I'm turning back the time - when I was still a student. Anyway, I do have several reasons why I gave up my job but I'll just keep that to myself.

Right now, I keep myself busy by learning things around this so-called, blogosphere! I enjoyed reading from other persons' blogs hoping to find interesting ideas.

Well...this will be for now! Till next time...

a weight loss study

Low Carb And Mediterranean May Be Effective Alternatives To Low Fat Diets, Study


A new large scale 2 year study by an international team of scientists concluded that Mediterranean and low carbohydrate diets may be just as safe and effective as standard medically prescribed low fat diets for losing weight and if continued beyond the weight loss target, may confer long term health benefits. A particularly noteworthy feature of the study is the high proportion of participants who stuck to the diets for the whole 2 years: 85 per cent.

The study was led by researchers from Ben-Gurion University of the Negev (BGU) in Israel and is published in the 17th July issue of the New England Journal of Medicine, NEJM. Other members of the study team came from Nuclear Research Center in Dimona, Israel, Harvard University, Boston, US, The University of Leipzig, Germany and the University of Western Ontario, Canada.

The authors wrote that one of the main difficulties of assessing the safety and effectiveness of weight loss diets is that trials usually have a high drop out rate and don't last long enough.

For this 2 year trial, they intensively monitored 322 moderately obese adults of mean age 52 years, and mean BMI (body mass index) of 31 that had been randomly assigned to one of three diets: low-fat, restricted-calorie; Mediterranean, restricted-calorie; or low-carbohydrate, non-restricted-calorie. 86 per cent of the participants were men.

The trial was conducted at the Nuclear Research Center in Israel and "involved unparalleled and significant cooperation between staff, participants and their spouses", said the authors in a press statement.

The workplace cafeterias underwent a sort of "health revolution" to provide the right foods for each of the three diets and to integrate easily with clinical requirements. For example, dishes were clearly labelled using different colours for each diet, and participants and their spouses had nutritional counselling and education on how to stick to the diets not only at work but also at home.

The participants also filled in electronic questionnaires developed specifically for the study.

The results showed that:

* 95.4 per cent of the participants stuck to their diets for at least 1 year and 84.6 per cent for the whole 2 years.

* The group on the Mediterranean diet consumed the most dietary fiber and had the highest ratio of monounsaturated to saturated fat intake.

* The low carbohydrate group ate the least carbohydrates and the most fat, protein and cholesterol and had the highest proportion of members with ketones in their urine.

* The average weight loss was: 2.9 kg (6.4 lbs) in the low fat diet group; 4.4 kg (9.7 lbs) in the Mediterranean diet group; and 4.7 kg (10.4 lbs) in the low carbohydrate group.

* The average weight loss was greater among the 272 participants who kept to the diets for the whole 2 years: 3.3 kg (7.3 lbs) in the low fat, 4.6 kg (10.1 lbs) in the Mediterranean, and 5.5 kg (12.1 lbs) in the low carbohydrate groups.

* The relative reduction in total cholesterol to high-density lipoprotein cholesterol (the so called "good" cholesterol) ratio was 20 per cent in the low carbohydrate group and 12 per cent in the low fat group.

* Among the 36 participants with diabetes, more favourable levels in fasting plasma glucose and insulin were reached by those on the Mediterranean diet than those on the low fat diet.

* Liver function and inflammatory biomarkers improved in all three diets.

The authors concluded that:

"Mediterranean and low-carbohydrate diets may be effective alternatives to low-fat diets. The more favorable effects on lipids (with the low-carbohydrate diet) and on glycemic control (with the Mediterranean diet) suggest that personal preferences and metabolic considerations might inform individualized tailoring of dietary interventions."

Lead author Dr Iris Shai, a researcher at the S. Daniel Abraham International Center for Health and Nutrition in the Department of Epidemiology at BGU, said that the weight loss achieved by all the diets were "comparable to results from physician-prescribed weight loss medications".

Shai said that "clearly, there is not one diet that is ideal for everyone".

"We believe that this study will open clinical medicine to considering low-carb and Mediterranean diets as safe effective alternatives for patients, based on personal preference and the medical goals set for such intervention."

"Furthermore, the improvement in levels of some biomarkers continued until the 24-month point, although maximum weight loss was achieved by 6 months. This suggests that healthy diet has beneficial effects beyond weight loss," she added.

The authors acknowledged that one limitation of the study was the low percentage of women (14 per cent).



"Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet."
Shai, Iris, Schwarzfuchs, Dan, Henkin, Yaakov, Shahar, Danit R., Witkow, Shula, Greenberg, Ilana, Golan, Rachel, Fraser, Drora, Bolotin, Arkady, Vardi, Hilel, Tangi-Rozental, Osnat, Zuk-Ramot, Rachel, Sarusi, Benjamin, Brickner, Dov, Schwartz, Ziva, Sheiner, Einat, Marko, Rachel, Katorza, Esther, Thiery, Joachim, Fiedler, Georg Martin, Bluher, Matthias, Stumvoll, Michael, Stampfer, Meir J., the Dietary Intervention Randomized Controlled Trial (DIRECT) Group.
N Engl J Med Volume 359, Number 3, pages 229-241, July 17, 2008.





Taken from:
http://www.medicalnewstoday.com/articles/115308.php

starting over again

by: Natalie Cole

And, when I hold you in my arms I promise you
You're gonna feel a love that's beautiful and new
This time I'll love you even better
Than I ever did before
And you'll be in my heart forever more

We, we're just too young to know
We fell in love and let it go
So easy to say the words goodbye
So hard to let the feeling die

I know how much I need you now
The time is turning back somehow
As soon as our hearts and souls unite
I know for sure we'll get the feeling right

CHORUS
And now we're starting over again
It's not the easiest thing to do
I'm feeling inside again
"Cause everytime I look at you
I know we're starting over again
This time we'll love all the pain away
Welcome home my lover and friend
We are starting over, over again

If we niver lived alone
Then we might have never known
All of the time we spent apart
All we did was break each other's hearts

MUSIC TURNAROUND

And when I hold you in my arms I promise you
You're gonna feel a love that's beautiful and new
This time I'll love you even better
Than I ever did before
And you'll be in my heart forevermore

REPEAT CHORUS

And now we're starting over again
This time we'll chase all the rain away
Welcome home my lover and friend
We are starting over, over again
We are starting over, over again

you know you love me...xoxo...gossip girl

these are the songs played on some scenes in gossip girl. got them from imeem uploaders!

mysterious deaths in the icu???

here's another one to repost!



there was this case in the intensive
care unit were patients always died in
the same bed...

sunday mornings @ 11am, regardless of
their medical condition...

this puzzled doctors...

no one could solve the mystery " why
deaths happen on sundays @ 11am?"

mr. licauco & the ateneo paranormal
folks were called...

they arrived armed with special
photogenic equipments, infrared devices
& motion sensitive radar to detect any
presence...

so the next sunday morning, few minutes
before 11am, doctors & nurses nervously
waited outside the ward to see what the
mystery was all about...

some were holding wooden crosses &
prayer books to ward off evil
spirits...

when the clock struck 11am...

mang jose, a part time sunday janitor,
entered the room, unplugged the life
support system & plugged in the vacuum
cleaner...



hehehe:)

highway to new zealand...

Summary of steps for NURSING IN NEW ZEALAND

Steps Simplified

1. You need to take IELTS , 7.0 in all bands.
2. Apply at the Nursing Council of New Zealand (they will give you an approval letter so that you can apply for CAP )
3. Apply for the CAP in a New Zealand school ( they will give you an Offer of Place - you need this to be able to apply for a Visa.
4. Pay the school Fees.
5. Apply for a Visitors Visa
6. Go to New Zealand and finish the CAP.
7. Apply for a nursing license at NCNZ
8. Apply for a job and secure a job offer
9. Apply for a work permit
10. Start working!


for more information, visit -----> http://www.nurse2nz.blogspot.com

guys, i find this site very informative though i have not applied yet. just a piece of advice, there's no need to seek help from any agency. you can do it by yourselves! just BE PATIENT!!

new 7 wonders of nature!!

please vote our very own Tubbataha Reef, Chocolate Hills, Puerto Princesa Subterranean River National Park, and Mayon Volcano to be the new 7 wonders of nature.


here's the link:

http://www.new7wonders.com/nature/en/liveranking/

your votes mean a lot!

the so-called PRIDE!!

saw this post in my frienster's bulletin. just want to share this one here in my blog.



PRIDE
when you have it...
you always don't want to be the first to do the step to be with someone...
you always try to hide your feelings...
you don't want others to know that you're hurt...
you're afraid of letting someone know he's/she's special...
you're afraid of losing someone but also afraid to show it...
you're afraid to love someone whom you think can't love you back...
you're so aware of what others think that you can't do what you want...
you're not happy...
and in the end, you lose everything without even trying to have it...
AGREE?!

my nursing history...

before 2002

Being a nurse is quite tiring but much more fulfilling. Honestly, I did not see myself being a nurse at first. This was not my dream anyway! When I was still a kiddo, I really pictured myself as a doctor (at least, nursing is still related to medicine!) or an accountant. That was why, i took up first, medical technology course. However, I realized my first course was not for me and nursing is making a boom at that time! Almost everyone have said that I shifted course because I failed my first one. In my defense, I did not honestly. In fact, my grades were fair enough! However, I could not blame them.


after 2002

Eventually, I transferred another school. Slowly did I notice that I have finished my nursing course and realized that nursing is the only course that I can reach my American dream. Right after I passed the board exam, another dilemma came up which was appalling. I was torn between finding a local job and taking foreign exams. I envied my classmates and friends who were already employed and earning their own money, so I decided to look for an employer locally instead. Apparently not until I realized that my classmates were slowly quitting their jobs to take their exams and there were some who went abroad already, it was too late for me because i could not give up my job. I found it useless if I quit after a year working because I would not be able to get an employment certificate. So, I decided to finish my commitment here where I worked in before i will take different exams. I can not risk the money that will be spent for the exams while still working. I can not guarantee to my parents that I will pass the exams.


2008

After waiting another year, it's time for me to move on. Right now, I have already tendered my resignation to the office but this makes me so sad. I'm gonna leaving my workmates and will surely miss them!

american idol '08 - - - -> david cook

see...david cook won!

earning through online sources...

Lately, I have been wondering how can I earn additional income. Well basically, the money earned from my present job is not enough. Thanks to ISTORYA! I saw one who posted something about this. At first, I was very skeptical in joining these people but I realized that I should give it a try. There's nothing to lose, anyway!

Here's the link:
Google Adsense
Bux.to
Homepages Friends

Right now, I'm still on my way in reaching the minimum payout. Who knows, in no time, I will be able to receive my first payment!

DISCLOSURE POLICY

This policy is valid from June 2005


This blog is a personal blog written and edited by me. For questions about this blog, please contact mhai.angel2k2@gmail.com.


This blog accepts forms of cash advertising, sponsorship, paid insertions or other forms of compensation.

The compensation received will never influence the content, topics or posts made in this blog. All advertising is in the form of advertisements generated by a third party ad network. Those advertisements will be identified as paid advertisements.

The owner of this blog may be compensated to provide opinion on products, services, websites and various other topics. Even though the owner of this blog receives compensation for the posts or advertisements, she always give her honest opinions, findings, beliefs, or experiences on those topics or products. The views and opinions expressed on this blog are purely the blogger's own. Any product claim, statistic, quote or other representation about a product or service should be verified with the manufacturer, provider or party in question.

This blog does not contain any content which might present a conflict of interest.


To get your own policy, go to http://www.disclosurepolicy.org

love starts w/ ...

One Hello
Randy Crawford

If you're not afraid
Of what love brings
Then endings are beginnings
Of beautiful things
Its a chance you'll take
It's a chance you'll win
If someone's gonna find you
First you gotta let them in

Coz love begins with one hello
The hardest part is over
Now its easy letting go
One hello is how it starts
You might win it all or lose your heart

If you're not afraid
Of what you feel
Then try and keep it simple
Or try and keep it real
And if being real means
Means you'll some day will say goodbye
Remember my friend
Goodbyes not the end
Its a circle you know
And it starts with one hello

Love begins with one hello
The hardest part is over
Now it's easy letting go
One hello is how it starts
Remember my friend
Goodbyes not the end
Its a circle you know
And it starts with one hello
It starts with one hello

clumsy...when i do fall in love really!!!

Clumsy - Fergie Music Video from YOUTUBE


Fergie Lyrics Clumsy [LyricsYouLove]



Can't help it
The girl can't help it [repeat 3x]

First time
That I saw your eyes
Boy you looked right through me, mmmhmm
Play it cool
But I knew you knew
That cupid hit me, mmm mmm

You got me trippin, stumbling, flippin, fumblin'
Clumsy cuz I'm fallin in love
You got me slippin, tumbling, sinking, crumblin'
Clumsy cuz I'm fallin in love
So in love with you

Can't help it
The girl can't help it [repeat 3x]

Can't breath
When you touch my sleeve
Butterflies so crazy, mmm mmm
Whoa now, think I'm goin down
Friends don't know whats with me, mmm mmm

You got me trippin, stumbling, flippin, fumblin'
Clumsy cuz I'm fallin in love
You got me slippin, tumbling, sinking, crumblin'
Clumsy cuz I'm fallin in love
So in love with you

Can't help it
The girl can't help it [repeat 3x]

You know, this isn't the first time this has happened to me
This love sick thing
I like serious relationships and a
A girl like me dont stay single for long
Cuz everytime my boyfriend and I break up
My world is crushed and I'm all alone
The love bug crawls right back up and bites me and I'm back

Can't help it
The girl can't help it [repeat 3x]

You got me trippin, stumbling, flippin, fumblin'
Clumsy cuz I'm fallin in love
You got me slippin, tumbling, sinking, crumblin'
Clumsy cuz I'm fallin in love
So in love with you

So in love with you
So in love with you

earth hour!

let's support earth hour later today by turning out our lights (or all electrical devices) for an hour starting from 8pm-9pm. here's a little history:

On 31 March 2007, 2.2 million people and 2100 Sydney businesses turned off their lights for one hour - Earth Hour. If the greenhouse reduction achieved in the Sydney CBD during Earth Hour was sustained for a year, it would be equivalent to taking 48,616 cars off the road for a year.

With Sydney icons like the Harbour Bridge and Opera House turning their lights off, and unique events such as weddings by candlelight, the world took notice. Inspired by the collective effort of millions of Sydneysiders, many major global cities are joining Earth Hour in 2008, turning a symbolic event into a global movement.

www.earthhour.org

last song syndrome? all i need...

kinda like this song right now after I saw my bf's gf! neither i am a fan of marimar nor kamandag but i love the story of that movie! i'll just post the lyrics...

ALL I NEED (live)
Side A

Kissing you is not what I had planned 
And now I'm not so sure just where I stand 
I wasn't looking for true love 
But now you're looking at me 
You're the only one I can think of 
You're the only one I see 

CHORUS: 
All I need 
Is just a little more time 
To be sure of what I feel 
Is it all in my mind 
Cause it seems so hard to believe 
That you're all I need 

Yes it's true we've all been hurt before 
But it doesn't seem to matter anymore 
It may be a chance we're taking 
But it always comes to this 
If this isn't love we're makin' 
Then I don't know what it is 

All I need 
Is just a little more time 
To be sure of what I feel 
Is it all in my mind 
Cause it seems so hard to believe 

CHORUS 

No stars are out tonight 
But we're shining our own light 
And it's never felt so right 
Cause girl the way I'm feeling 
It's easy to believe 
That you're all I need 

Ahhhh 
You're all I need 
Oooooh ahhhhs here 

niadtong bata pa ka...

1. *kumakain ka ba ng aratilis?

2. *nagpipitpit ng gumamela para gawing soapy
bubbles na hihipanmo sa binilog na tanggkay ng walis
tingting?

3. *pinipilit ka ba matulog ng nanay mo pag hapon at
di ka papayagan maglaro pag di ka natulog?

4. *marunong ka magpatintero, saksak puso,
langit-lupa, teleber-teleber, luksong tinik?

5. *malupit ka pag meron kang atari, family computer
or nes?

6. *alam mo ang silbi ng up, up, down, down, left,
right, left, right, a, b, a, b, start?

7. *may mga damit ka na U.S.E.D., Boy London,
Cross Colors, Esprit, Blowing Bubbles at pag
nakakakita ka ng Bench na damit eh naalala mo si Richard
Gomez?

8. *addict ka sa rainbow brite, carebears, my little
pony, thundercats, bioman, voltes v, mazinger z,
daimos, he-man at marami pang cartoons na hindi pa
translated sa tagalog?

9. *nanonood ka ng shaider kasi nabobosohan mo si
annie at type na type mo ang puting panty nya?

10. *marunong ka mag wordstar at nakahawak ka na
talaga ng 5.25 na floppy disk?

11. *inaabangan mo lagi ang batibot at akala mo
magkakatuluyan si kuya bodgie at ate sienna...
nung high school ka inaabangan mo lagi beverly
hills 90210, Melrose PLace at Baywatch?

12. *gumagamit ka ng AQUANET para pataasin ang
bangs mo o kaya michaels?

13. *meron kang blouse na may padding kung babae
ka at meron kang sapatos na mighty kid kung lalake
ka?

14. *nangongolekta ka ng paper stationaries at mahilig
ka magpapirma sa slumbook mo para lang
malaman mo kung sino ang crush ng type mo?

15. *kilala mo si manang bola at ang sitsiritsit
girls? e si luning-ning at luging-ging?

16. *alam mo ibig sabihin ng Time Space Warp at di mo
makakalimutan ang Time Space Warp chant?

17. *idol mo si McGyver at nanonood kang Perfect
Strangers?

18 *eto malupet... six digits lang ba ang phone
number nyo dati?!

19. *nakakatawag ka pa sa pay phone ng 3
bentesingko lang ang dala?

20. *cute pa si aiza seguerra sa eat bulaga at alam mo
ang song na "eh kasi bata"?!

21. *inabutan mo ang Magnolia Chocolait na
nasa glass bottle pa na ginagawang lalagyan ng tubig
ng nanay mo sa ref?

22. *meron kang pencil case na maraming compartments
na pinagyayabang mo sa mga kaklase mo?

23. *noon mo pa hinahanap kung saan ang Goya Fun
Factory at ang Sugarland?

24. *alam mo ang kantang "gloria labandera".. lumusong
sha sa tubig ang paa ay nabasa at ang "1, 2, 3,
asawa ni marie"...?

25. *sosyal ka pag may play-doh ka at Lego... at
nag-iipon ka ng G.I. Joe action figures at iba pa
ang mukha ni barbie noon?

26. *inabutan mo pa yung singkong korteng bulaklak at
yung diyes na square?

27. *lumaki kang bobo dahil ang akala mo nangangagat
talaga ang alimango sa kantang tong-tong-tong...
diba naninipit yun?

28. *alam mo yung kwento ng pari na binigyan ng pera
yung batang umakyat ng puno para bumili ng
panty... and shempre, alam mo rin ba kung ano
binigay nya sa nanay nung umakyat ng puno
pati ang mga kwento na bida si juan at pedro...?

29. *meron kang kabisadong kanta ni andrew e na alam
mo hanggang ngayon...? aminin!!!

30. *laging lampin ang sinasapin sa likod mo pag
pinapawisan ka o kaya dyaryo or movistar magazine?

31. *bumibili ka ng tarzan, texas at bazooka bubble
gum, tira-tira, at yung kending bilog na
sinawsaw sa asukal at the famous LALA na uutuian ka ng
tindera na lasang MILO?

32. *kinukupit mo pa at nanonood ka ng mga porno tapes
ng tatay mo na nasa BETAMAX format pa... at sanay
ka tawagin ang porn as BOLD?

33. *takot ka dumating ang year 2000 dahil sabi nla
magugunaw daw ang mundo?

KUNG ALAM MO LAHAT DITO LAGPAS KA NA
NG 23 YEARS OLD...

KAPAG HALOS LAHAT ALAM MO, NASA
20-23 YEARS OLD KA NA...


WAG KA NA MAG DENY... TUMAWA KA NA LANG...



------>got this from sirenspeaks: http://www.pinoyexchange.com/forums/showthread.php?t=289078

i really enjoyed reading this article. this made me reminisce the past, way back in grade school & high school years! i just wish i could bring back the time! haaayy...reminding me again how time flew...

my all-time favorite F.R.I.E.N.D.S.!!

I have not seen a tv show nowadays as great as "F.R.I.E.N.D.S."!

all about melatonin...

Overview

Melatonin is a hormone secreted by the pineal gland in the brain that helps regulate other hormones and maintains the body's circadian rhythm. The circadian rhythm is an internal 24-hour time-keeping system that plays a critical role in determining when we fall asleep and when we wake up. Darkness stimulates the production of melatonin while light suppresses its activity. Exposure to excessive light in the evening or too little light during the day can disrupt the body’s normal melatonin cycles. For example, jet lag, shift work, and poor vision can disrupt melatonin cycles. In addition, some experts claim that exposure to low-frequency electromagnetic fields (common in household appliances) may disrupt normal cycles and production of melatonin.

Melatonin also helps control the timing and release of female reproductive hormones. It helps determine when menstruation begins, the frequency and duration of menstrual cycles, and when menstruation ends (menopause).

Many researchers also believe that melatonin levels are related to the aging process. For example, young children have the highest levels of nighttime melatonin. Researchers believe these levels diminish as we age. In fact, the decline in melatonin may explain why many older adults have disrupted sleep patterns and tend to go to bed and wake up earlier than when they were younger. However, emerging research calls this theory into question.

In addition to its hormonal actions, melatonin has strong antioxidant effects. Preliminary evidence suggests that it may help strengthen the immune system.

If you are considering using melatonin supplements, talk to your doctor.

Uses

Insomnia

Although results are still controversial, studies suggest that melatonin supplements help induce sleep in people with disrupted circadian rhythms (such as those suffering from jet lag or poor vision or those who work the night shift) and those with low melatonin levels (such as some elderly and individuals with schizophrenia). In fact, a recent review of scientific studies found that melatonin supplements help prevent jet lag, particularly in people who cross five or more time zones.

A few studies suggest that when taken for short periods of time (days to weeks) melatonin is significantly more effective than a placebo, or “dummy pill,” in decreasing the amount of time required to fall asleep, increasing the number of sleeping hours, and boosting daytime alertness. In addition, at least one study suggests that melatonin may improve the quality of life in people who suffer from insomnia and some experts suggest that melatonin may be helpful for children with learning disabilities who suffer from insomnia.

Although research suggests that melatonin may be modestly effective for treating certain types of insomnia, few studies have investigated whether melatonin supplements are safe and effective for long term use.

Osteoporosis

Melatonin has been shown to stimulate cells called osteoblasts that promote bone growth. Since melatonin levels may be lower in some older individuals such as postmenopausal women, current studies are investigating whether decreased melatonin levels contribute to the development of osteoporosis, and whether treatment with melatonin can help prevent this condition.

Menopause

Melatonin supplements may benefit menopausal women by promoting and sustaining sleep. Peri- or postmenopausal women who use melatonin supplements to regulate sleep patterns should do so only for a short period of time since long term effects are not known.

Depression

A recent study of postmenopausal women found that melatonin alleviated both depression and anxiety. Other studies show that people who suffer from major depression or panic disorder have low levels of melatonin. Healthy individuals with mild episodic depression and patients who have Seasonal Affective Disorder, (SAD -- a mild depression that correlates with fall and winter -- periods of light-phase shortening) also have lower than normal melatonin levels. Experimental studies show that melatonin causes a surge in the chemical serotonin, which helps alleviate symptoms of depressive illness, including major and mild depression and SAD. Melatonin should be used with caution in people with depression and should be appropriately timed with light therapy and sleep-phase changes. Disruption of normal circadian rhythm by poorly timed melatonin administration may worsen depression.

Eating Disorders

Melatonin levels may play a role in the symptoms of anorexia. For example, abnormally low melatonin levels may cause depressed mood in people with this condition. However, researchers do not know whether supplementation will change the course of the disease. Some researchers speculate that low melatonin levels in people with anorexia may indicate who is likely to benefit from antidepressant medications (a treatment often used for eating disorders).

Breast Cancer

Several studies indicate that melatonin levels may be linked with breast cancer risk. For example, women with breast cancer tend to have lower levels of melatonin than those without the disease. In addition, laboratory experiments have found that low levels of melatonin stimulate the growth of certain types of breast cancer cells, while adding melatonin to these cells inhibits their growth. Preliminary laboratory and clinical evidence also suggests that melatonin may enhance the effects of some chemotherapy drugs used to treat breast cancer. In a study that included a small number of women with breast cancer, melatonin (administered 7 days before beginning chemotherapy) prevented the lowering of platelets in the blood. This is a common complication of chemotherapy, known as thrombocytopenia that can lead to bleeding.

In another study of a small group of women whose breast cancer was not improving with tamoxifen (a commonly used chemotherapy medication), adding melatonin caused tumors to modestly shrink in over 28% of the women. People with breast cancer who are considering taking melatonin supplements should consult their doctors before beginning supplementation.

Prostate Cancer

Like breast cancer, studies show that people with prostate cancer have lower melatonin levels than men without the disease. Melatonin blocks the growth of prostate cancer cells in test tube studies. In one small-scale study, melatonin (when used in combination with conventional medical treatment) improved survival rates in 9 out of 14 patients with metastatic prostate cancer. Interestingly, since meditation may cause melatonin levels to rise it appears to be a valuable addition to the treatment of prostate cancer. More research is needed before doctors can make recommendations in this area.

Cancer-related Weight Loss

Weight loss and malnutrition are concerns for people with cancer. In one study of 100 people with advanced cancer, those who received melatonin supplements were less likely to lose weight than those who did not receive the supplements.

Sarcoidosis

Some physicians use melatonin to help treat sarcoidosis (a condition where fibrous tissue develops in the lungs and other tissues). Two case reports suggest that melatonin may be helpful for those who do not improve from conventional steroid treatment.

Rheumatoid Arthritis

Melatonin levels are lower in patients with rheumatoid arthritis than in healthy individuals without arthritis. However, when arthritis patients were treated with the anti-inflammatory medication indomethacin, melatonin levels returned to normal. The chemical structure of melatonin resembles indomethacin, so researchers suspect that melatonin supplements may work similarly to this medication for people with rheumatoid arthritis. However, this theory has not been tested.

Attention Deficit/Hyperactivity Disorder (ADHD)

Although melatonin supplementation does not appear to improve the key behavioral symptoms of ADHD, it may be effective in managing sleep disturbances in children with this condition.

Epilepsy

Preliminary research suggests that melatonin reduces the number of seizures in certain animals and may reduce seizures in people with epilepsy. However, not all experts agree with these findings. In fact, some researchers are concerned that melatonin (1 to 5 mg per day) may actually induce seizures, particularly in children with neurologic disorders. Since this research is in the early stages, some experts suggest that doctors should administer melatonin only to a select group of people who suffer from seizures that cannot be controlled by any other type of therapy.

Sunburn

A few small studies suggest that gels, lotions, or ointments containing melatonin may protect against redness (erythema) and other skin damage when used alone or in combination with topical vitamin E prior to exposure to UV radiation from the sun.

Viral Encephalitis

Although melatonin has not been scientifically evaluated for use in treating human encephalitis (inflammation of the brain), some studies suggest that this supplement may protect animals from serious complications associated with the condition and even increase their survival rates. In one study of mice infected with Venezuelan equine virus (a type of organism that causes viral encephalitis), melatonin supplements significantly lowered the presence of virus in the blood and reduced death rates by more than 80%. More studies are needed to determine whether similar treatment may offer the same protection to people with viral encephalitis.

Heart Disease

Low blood levels of melatonin are associated with heart disease, but it is not clear whether melatonin levels are low in response to having heart disease or if low levels of melatonin cause people to develop this condition. In addition, several animal studies suggest that melatonin may protect the heart from the damaging effects of ischemia (decreased blood flow and oxygen that often leads to a heart attack). However, researchers are unclear whether melatonin supplements may help prevent or treat heart disease in people. More studies are needed before scientists can draw any conclusions.

Available Forms

Melatonin is available as tablets, capsules, cream, and lozenges that dissolve under the tongue.

How to Take It

There is currently no recommended dose for melatonin supplements. Different people will have different responses to its effects. Lower doses appear to work better in people who are especially sensitive. Higher doses may cause anxiety and irritability.

The best approach for any condition is to begin with very low doses of melatonin. Keep the dose close to the amount that our bodies normally produce (< 0.3 mg per day). You should only use the lowest amount possible to achieve the desired effect. Your doctor can help you determine the most appropriate dose for your situation, including how to increase the amount, if needed.

Pediatric

• Less than 0.3 mg/day. Although studies in children suggest that doses of 1-10 mg melatonin have little to no side effects, there is not enough information to clearly say that doses greater than 0.3 mg per day are safe in children under age 15. In fact, doses between 1 to 5 mg may cause seizures in this age group.

Adult

• Insomnia: 3 mg one hour before bedtime is usually effective, although doses as low as 0.1 to 0.3 mg may improve sleep for some people. If 3 mg per night is not effective after 3 days, try 5 to 6 mg one hour before bedtime. An effective dose should produce restful sleep with no daytime irritability or fatigue.
• Jet lag: 0.5 to 5 mg of melatonin one hour prior to bedtime at final destination has been successful in several studies. Another approach that has been used clinically is 1 to 5 mg 1 hour before bedtime for 2 days prior to departure and for 2 to 3 days upon arrival at final destination.
• Sarcoidosis: 20 mg per day for 4 to 12 months. Take melatonin to treat this specific health condition only under medical supervision. Do not take melatonin supplements long-term without consulting your doctor.
• Depression: 0.125 mg twice in the late afternoon, each dose 4 hours apart (for example, 4 PM and 8 PM). People with depression tend to be particularly sensitive to the effects of melatonin -- meaning that a very low dose is generally enough to achieve the desired outcomes.

Precautions

Because of the potential for side effects and interactions with medications, people should take dietary supplements only under the supervision of a knowledgeable healthcare provider.

Some people may experience vivid dreams or nightmares when they take melatonin. Overuse or incorrect use of melatonin may disrupt circadian rhythms. Melatonin can cause drowsiness if taken during the day. If you experience morning drowsiness after taking melatonin at night take a lower dose. Additional side effects include stomach cramps, dizziness, headache, irritability, decreased libido, breast enlargement in men (called gynecomastia), and decreased sperm count.

Pregnant or nursing women should not take melatonin as it could interfere with fertility.

Some studies show that melatonin supplements actually worsened symptoms of depression. For this reason, individuals with depression should consult their doctor before using melatonin supplements.

Although many researchers believe that melatonin levels diminish with age, emerging evidence has brought this theory into question. Since findings are inconsistent, people older than 65 years of age should consult their doctor before taking melatonin supplements, so blood levels of this hormone can be monitored appropriately.

Possible Interactions

If you are currently being treated with any of the following medications, you should not use melatonin without first discussing it with your doctor.

Antidepressant Medications

In an animal study, melatonin supplements reduced the antidepressant effects of desipramine and fluoxetine. More research is needed to determine whether these effects would occur in people. In addition, fluoxetine (a member of a class of drugs called selective serotonin reuptake inhibitors or SSRIs) has led to measurable depletion of melatonin in people.

Antipsychotic Medications

A common side effect of antipsychotic medications used to treat schizophrenia is a condition called tardive dyskinesia, a movement disorder of the mouth characterized by a constant chewing motion and darting action of the tongue. In a study of 22 people with schizophrenia and tardive dyskinesia caused by antipsychotic medications, those who took melatonin supplements had significantly reduced mouth movements compared to those who did not take the supplements.

Benzodiazepines

The combination of melatonin and triazolam (a benzodiazepine medication used to treat anxiety and sleep disorders) improved sleep quality in one study. In addition, there have been a few reports suggesting that melatonin supplements may help individuals stop using long-term benzodiazepine therapy. (Benzodiazepines are highly addictive.)

Blood Pressure Medications

Melatonin may reduce the effectiveness of blood pressure medications like methoxamine and clonidine. In addition, medications in a class called calcium channel blockers (such as nifedipine, verapamil, diltiazem, amlodipine, nimodipine, felodipine, nisoldipine, and bepridil) may decrease melatonin levels.

Use of Beta-Blockers (another class of high blood pressure medications including propranolol, acebutolol, atenolol, labetolol, metoprolol, pindolol, nadolol, sotalol, and timolol) may reduce melatonin production in the body.

Blood-Thinning Medications, Anticoagulants

Melatonin may increase the risk of bleeding from anticoagulant medications such as warfarin.

Interleukin-2

In one study of 80 cancer patients, use of melatonin in conjunction with interleukin-2 led to more tumor regression and better survival rates than treatment with interleukin-2 alone.

Nonsteroidal Anti-inflammatory Drugs (NSAIDs)

NSAIDs such as ibuprofen may reduce the levels of melatonin in the blood.

Steroids and Immunosuppressant Medications

People should not take melatonin with corticosteroids or other medications used to suppress the immune system because the supplement may cause them to be ineffective.

Tamoxifen

Preliminary research suggests that the combination of tamoxifen (a chemotherapy drug) and melatonin may benefit certain patients with breast and other cancers. More research is needed to confirm these results.

Other Substances

Caffeine, tobacco, and alcohol can all diminish levels of melatonin in the body while cocaine and amphetamines may increase melatonin production.