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These Foods Will Help You Catch Some Zs Without Catching Lbs

If you have trouble getting some sleep, give these perfect, sleepy-time foods a try because they actually contain naturally occurring substances to help you drift off into slumberland.

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Most people’s two favorite activities are eating and sleeping. But can what you eat actually help you sleep?

Talk about a win-win!

If you have trouble falling asleep and staying asleep, maybe it is because you aren’t eating the right foods. Tonight give these perfect, sleepy-time foods a try because they actually contain naturally occurring substances that can help you drift off into slumberland.

 

 

Walnuts

The tryptophan is bountiful inside walnuts, which is a wonderful amino acid that aids your body in creating serotonin and melatonin, the substances that control your sleep-wake cycles.

Walnuts don’t just have tryptophan, though, they also have their own melatonin inside them as well. So next time, before you hit the sack, throw down a handful of walnuts.

Besides, cracking those shells alone should be enough to tire you out.

 

Almonds

If you love almonds and you love sleeping then congratulations, because they may be more closely linked than you originally thought.

Almonds are a good source of magnesium which is a mineral that your body craves to help give you quality sleep.

Maybe you only have a problem sleeping because you have a terrible headache. Well, good news! Munching down those almonds will also help to remedy your headaches with magnesium, the same mineral that helps you sleep.

No matter what your problem is, almonds seem to be the cure, due to the fact that they are extremely high in magnesium. Now will almonds help you stop wetting the bed? Probably not. 

 

Cheese and Crackers

Calcium helps regulate muscle movements and it helps your brain turn tryptophan into melatonin as well. Cheese actually has it’s own tryptophan as well, so you have the one-two punch you need to get some sleep. Next time you’re too wired to sleep, reach for any dairy product so that you can get a visit from the sandman.

Unless of course, you’re lactose intolerant, in which case I don’t think dairy will help you sleep much unless you love sleeping on the toilet.

 

 

Lettuce

If you’re looking to induce sleep while watching your calories then give lettuce a try. Lettuce is known to contain lactucarium which actually has an opiate-like effect on the brain.

So if you really want to relax then eat a bunch of lettuce and that will hopefully bring you to the sedative state you need in order to nod off.

 

Pretzels

If you munch down a bunch of pretzels your blood sugar and insulin will spike which will help tryptophan enter your brain. Tryptophan and Melatonin are the two key substances you want swimming into your brain to bring on some sleep. You do want to be careful with how often you spike your levels though because it is not always the healthiest way to get tired. So I would give some other foods a try first.

 

 

Cherry Juice

Drinking a big glass of cherry juice could help bring on the Sandman. Melatonin is boosted by cherries naturally and cherry juice is the best way to get a lot of cherries in your body at once. Just make sure the juice is free of pits.

 

 

Chamomile Tea

Chamomile Tea is the old classic. Although, you might be surprised to know that chamomile tea doesn’t actually contain tryptophan or melatonin. What chamomile has is an effect on the body’s glycine levels which is a chemical that makes your muscles and nerves relax. So if you think trying a mild sedative is the way to get some rest, then give chamomile tea a try.

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Sedentary Lifestyle Can Abruptly Damage Your Health

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Having a sedentary lifestyle can quickly damage your health as it can lead to serious issues like diabetes, heart disease, and high blood pressure.

Massive and prolonged lockdown protocols in the US have forced many to adopt a sedentary lifestyle. The need to limit COVID-19 transmission led a lot of citizens to spend more time sitting at home and forego daily commutes. According to experts, most Americans are now spending a daily average of six (6) hours sitting as compared to the daily average of four (4) hours prior to the COVID-19 outbreak.

Most citizens, even the typically active ones, are now adhering to a more sedentary lifestyle with physical activity dropping to almost one-third of pre-pandemic times. Those who used to be sedentary became even more sedentary, as well, asserts a recent research published in the Psychiatry journal.

These alarming trends stipulate, then, that the average American has a more sedentary lifestyle at present as compared to any other period in history. “We have definitely seen instances of increased sedentary behavior, especially with more people at home during lockdowns, and more unemployment,” mentions Dr Richard Yoon, orthopedics chief at Jersey City Medical Center. “Not only the physical effects but also the mental challenges posed by the pandemic have taken their toll. And I have seen that some of my patients are less active and visiting the fridge more often because of the loss of their old routines,” Yoon adds.

An increased sedentary lifestyle leads to several health issues including heart disease, weight gain, diabetes, and even death. The prevalent trends of work-from-home (WFH) arrangements and distance learning schemes further exacerbate the problem.

“It definitely takes less time for an unhealthy lifestyle to take hold than an active, healthy one. Once you get into a routine of not doing much, you can start feeling the effects right away,” Yoon points out. “Muscle breakdown can start in as little as 24 hours, and aches and pains start to creep in,” he stresses.

Furthermore, sitting all day can even lead to an increased experience of back pain which, then, encourages people to perpetuate a more sedentary lifestyle. People who do not feel well tend to decrease their physical activities and the tempting idea of staying immobile takes hold.

“Sedentary behavior and lifestyle have a very strong link to the development of back pain,” asserts Dr Medhat Mikhael, a pain management specialist at the Spine Center of the MemorialCare Orange Coast Medical Center. “Weight gain that puts a load on the spine and weakened abdominal and back muscles together with weakened ligaments would lead to further load on the spine,” he continues. “All of these effects and changes would create a vicious circle of back pain and further physiological and mechanical deterioration of the spine.”

The vicious cycle that results from adopting a sedentary lifestyle gets further supported by the gradual appearance of different health issues as more and more Americans follow the lockdown protocols mandated to stop the spread of COVID-19. However, there is a need to exert some effort, even when remaining at home, so that this sedentary lifestyle does not take hold—and encourage the onset of several physical and mental issues.

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Maintaining a Healthy Lifestyle During the Holidays

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It is essential to maintain a healthy lifestyle. This becomes particularly difficult during the Christmas holidays when food becomes overflowing and simultaneous celebrations sway you toward overindulging your palate.

Experts stress that it is important to focus on having a healthy lifestyle during the upcoming holiday season. Harvard’s Medical School fellow, Dr Beth Frates, provides us with several tips on how to maintain a healthy lifestyle during the year-end celebrations.

Dr Frates mentions the necessity of maintaining your workout routine. She points out that people tend to forget their exercise routines during stressful situations. To halt such drastic decisions, however, she recommends integrating a new activity. People get easily stimulated when they are presented with new activities. She adds that it is also helpful to request for exercise-related gifts or even opt for holiday celebrations that allow you active participation.  Playing a simple game with the family, for example, can provide you with the opportunity to physically exert yourself.

It helps to maintain your habits, as well. Dr Frates stresses the need to track your routine. A healthy lifestyle cannot be easily attainable without the conscious effort to control what you do. Hence, recording what you eat and drink during every meal is beneficial. Keeping a record of your daily exercise routine is essential, as well. She says that your logbook permits you to measure your efforts and also allows you to approximate the level of indulgence you can appropriate for yourself during the holidays.

Dr Frates also shares that it is crucial to have a proper mindset. Maintaining a healthy lifestyle cannot be done without changing your point of view. A positive outlook in life is essential. Thus, it is best to throw away all the negative thoughts and pursue only the good vibes that typically accompany the holiday celebrations. Spending time with your family and loved ones can provide you with this, as well.

Food, she says, is an integral part of the upcoming celebrations. However, we should not forget that Christmas and New Year are both centered on new beginnings, as well. Hence, focusing on beneficial modifications and resolutions should be looked into. Banishing undesirable habits, addictions, and even people can greatly help shape—and maintain—a healthy lifestyle. Infusing yourself with good thoughts and plans can further contribute, as well. Allow yourself to discover new things, as well. Find loved ones to do outdoor activities with.

Finally, Dr Frates points out that overindulging yourself during this holiday season can still be a possibility. However, you shouldn’t limit yourself to your maintenance of a healthy lifestyle. Allow yourself to enjoy. The Christmas season is a time of celebration which specifically allows you to relax and be with your loved ones. It is the moment when you get to let your hair down and simply be yourself. She stresses that slipping up on your exercise routine, for instance, shouldn’t be a cause for worry. You can always start again, she adds.

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Beauty

Rapid Weight Loss and Healthy Living to Prevent Diabetes

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A new international study asserts that the best way to prevent diabetes is through maintaining healthy eating, doing regular physical activity, and promoting fast weight loss. Stopping the deadly and prevalent occurrence of diabetes is a major issue all across the world. While numerous lifestyle transitions proclaim a successful prevention of type 2 diabetes, new research stresses the significance of maintaining an overall healthy lifestyle.

To highlight the importance of observing World Diabetes Day, the PREVIEW (PREVention of diabetes through lifestyle Intervention and population studies in Europe and around the World) project points out its recent findings. The study did a comparison between a high-protein-and-low-sugar diet and a moderate-protein-and-moderate-sugar diet in relation to the maintenance of weight and the prevention of diabetes. Combining these two diets with either high-intensity and moderate-intensity exercise was also looked into.

Jennie Brand-Miller, Co-author and Professor of Human Nutrition at the University of Sydney’s Charles Perkins Centre, explains that the study provided significant results in connection to the lifestyle modifications that can possibly help people who have the predisposition to develop type 2 diabetes. She points out that there is, indeed, a better way to prevent diabetes.

“Overwhelmingly, participants who lost eight percent or more of their body weight in eight weeks and went on to complete the trial, did not develop diabetes within three years despite regaining some weight,” Brand-Miller stresses.

To prevent diabetes, the research was conducted in a span of three years in several countries simultaneously: Australia, Denmark, Spain, Finland, the Netherlands, Bulgaria, the UK, and New Zealand. The participants went through an eight-week weight reduction stage followed by a three-year weight preservation stage.

To achieve the required eight percent weight loss, the 2,326 participants, who were aged 25-70, had to follow several meal replacements. At the end of the said study, about 97% of the participants were able to maintain satisfactory weight loss. They were also able to prevent diabetes development.

“The most important finding in PREVIEW was the low incidence of diabetes in all groups at the end of the study,” Brand-Miller points out as she reiterates the necessity of maintaining a healthy lifestyle to prevent diabetes especially among those who are predisposed with the condition.

She highlights that there was no significant difference observed between the two diet categories or even between the two exercise intensity categories. Brand-Miller, however, notes that fewer participants who belonged in the high-protein diet category had normal sugar levels. In addition, she mentions that further research may provide better insight into the role of weight loss in the prevention of type 2 diabetes.

Nevertheless, the PREVIEW study provides crucial findings to help prevent diabetes occurrence as the prevalence of this disease is proving to be extensively worrisome. “We believe this approach has been more successful in reducing the risk of type 2 diabetes than any previous diabetes prevention study and represents a significant clinical advance in the treatment of pre-diabetes,” she adds.

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