Connect with us

Health & fitness

How to change your eating habits to sleep better in 2022

Published

2 months ago

on

How to change your eating habits to sleep better in 2022

We’ve finessed our bedtime routines, absorbed the science of circadian rhythms, bought sleep-aiding pillows and mattresses, cleared out the bedroom clutter, battened down the blinds and left our phones at the door to ensure our sleep hygiene is spick and span. And yet, a good night’s rest remains for many of us as elusive as ever. 

As a sleep-deprived nation, where one in three of us suffers from poor sleep, we will do anything for some decent shuteye; the global sleep market is now worth £62 billion.

But what if instead of buying weighted blankets and sleep trackers, rethinking the supermarket shop could be the key to buying your way to a better kip?

According to research published in 2021, what we eat can have a significant effect on the quality of our sleep.

Advertisement

The study, published in the journal Annual Review of Nutrition and based on research by Columbia University in New York, found that eating a diet containing plenty of fruit and veg, plus legumes and dark whole-grain breads, is associated with better quality sleep.

Rob Hobson, nutritionist and author of The Art of Sleeping, is not surprised by the study’s findings: “People who eat more fruit and vegetables generally have a healthier life overall. 

“They’re probably eating less sugar and drinking less alcohol. What’s more, many plant-based foods contain nutrients shown to help with sleep such as magnesium, tryptophan and B6.”

Here, he guides us through which foods harm and which help your sleep – and why. 

Advertisement

Foods to avoid affecting your sleep

White sugar, fizzy drinks and desserts 

According to the NHS, the recommended maximum amount of sugar per day for adults is 30g. White sugar is referred to as a “free” sugar, which is found in all sweeteners (including honey, agave and fruit syrups). Eating lots of sugar during the day can impact on your quality of sleep during the night and pull you out of a deep sleep. 

Sugar might also inhibit sleep as it causes the release of a hormone called norepinephrine that can stimulate the brain. 

Red meat 

If you have a meat-heavy diet, you’re eating more calories than you need and therefore you could be putting on more weight, which will disrupt your sleep. Heavy foods aren’t good if you suffer from indigestion and reflux; that’s going to affect your sleep as well. A better approach would be a piece of lean meat, like fillet steak, with salad and maybe a little rice. 

Everyone should watch their red meat intake. Going for poultry (chicken or turkey) would make your evening meal slightly healthier. 

Advertisement

Cheese and yogurt (high fats)

If you suffer from indigestion or reflux then high-fat foods can aggravate these problems and keep you awake. They are also foods that can cause you to put on weight and, if you’re overweight, you are more likely to snore or suffer from sleep apnea. 

Tyramine is an amino acid found in cheese. There may be some truth in the old wives’ tale cautioning against eating cheese before bedtime; cheese – as well as bacon, ham, aubergine and red wine – contains a substance called tyramine, which has been linked to migraines. 

Foods that help you sleep

The Mediterranean diet

The health benefits have been widely researched, and a Mediterranean diet has been shown to help in all areas of health. 

Essentially, it involves a high intake of fruits, vegetables, legumes and cereals, a moderate intake of fish, a low to moderate intake of dairy foods and a low intake of beef and poultry. 

Advertisement

It also means a high ratio of monounsaturated fats to saturated flats; they can be found in olive oil, avocados, nuts and seeds. 

Vital carbohydrates

Tryptophan has a lot of competition to make it across the blood-brain barrier, but including in your diet foods rich in carbohydrates, such as pasta, potatoes and rice, can increase its uptake. These foods elevate the hormone insulin, which helps the uptake of tryptophan in several ways. 

A combination of tryptophan-rich foods teamed with carbohydrates may provide the perfect evening meal. Example dinners include turkey stir-fry with white rice, salmon with white pasta and pesto, and veggie chilli with rice or quinoa. 

Ironically, white carbohydrates are better than wholegrain ones in supporting tryptophan transfer because they’re broken down more quickly, and the release of insulin is more rapid. 

Advertisement

Calcium 

This is a mineral required to convert tryptophan to melatonin, the hormone that makes you feel drowsy, and research published in the International Journal of Nephrology and Renovascular Disease in 2022 has found that disturbances in sleep, especially during REM, may be related to low levels of calcium. Be sure to include a good supply of calcium in your diet, with milk, yogurt, cheese, tofu, dark green leafy vegetables, beans and pulses, squash and canned fish.

Magnesium 

Magnesium activates the parasympathetic nervous system, which is responsible for relaxation by binding to gamma-aminobutyric (GABA) receptors responsible for quieting nerve activity. By doing so, it may help prepare your body for sleep. Magnesium also regulates melatonin, which guides sleep-wake cycles in the body. Magnesium is found in dark green leafy vegetables, seeds, beans, lentils and pulses, oily fish, wholegrains, nuts and avocado.

Vitamin B6 

This vitamin is involved in the production of melatonin, the hormone that controls the sleep-wake cycle. Most of us get enough vitamin B6 as it’s available in many foods, but it’s also easily depleted as a result of stress or excessive alcohol intake. While planning your sleep diet, be sure to include plenty of foods rich in vitamin B6 to keep levels topped up, such as pulses and lentils, liver, oily fish, poultry, bananas, soya foods, beef, lamb and pork.

When to eat before you sleep?

It all depends on lifestyle; how much you eat at mealtimes and what body weight you’re trying to achieve. It might be beneficial to eat protein and fibre-rich foods that are satisfying at night, because the evening is when most people scrabble around in the kitchen for snacks. However, some may choose to eat lighter in the evenings, preferring not to feel too full when they go to bed.

Advertisement

This article is kept updated with the latest information.

Source link

Related Topics:
Continue Reading
Advertisement
Click to comment

You must be logged in to post a comment Login

Leave a Reply

Health & fitness

Hospitals set to be ranked in national league table with failing managers facing sack in football-style NHS reforms

Published

30 mins ago

on

November 13, 2024

By

Hospitals set to be ranked in national league table with failing managers facing sack in football-style NHS reforms

HOSPITALS will be ranked in a national league table — with failing managers facing the sack in football-style NHS reforms.

Health Secretary Wes Streeting will today vow to tighten the screw on badly performing bosses.

2

Advertisement
Health Secretary Wes Streeting will vow to tighten the screw on poorly performing NHS bossesCredit: Rex

The NHS will be more like the cut-throat Premier League with losing managers facing the chop.

More than 120 NHS trusts in England will be scored on their waiting times, patient care and spending.

Mr Streeting said there will be “zero tolerance for failure” and crisis teams will be sent to turn around low-ranking hospitals.

Research shows health service productivity is down and senior staff are rarely dismissed.

Advertisement

Addressing hospital chief executives at the NHS Providers Conference, Mr Streeting will say: “With the combination of investment and reform, we will turn the NHS around and cut waiting times from 18 months to 18 weeks.”

Reforms will also block pay rises for chief executives failing to improve services.

They will cut off financial freedom while giving those at the top more power to spend cash on equipment and tech.

Top managers will be paid extra to work in struggling areas.

Advertisement

Amanda Pritchard, NHS England chief executive, said: “NHS leaders welcome accountability — but it is critical that responsibility comes with the support and development.”

But Patricia Marquis, of the Royal College of Nursing, said: “We should not be tolerating poor management but scapegoating trust leaders is not the solution.

Chancellor Rachel Reeves reveals new investment in the NHS ahead of Budget

“NHS staff must not be pitted against one another.”

Hospitals will be ranked in a national league table

2

Advertisement
Hospitals will be ranked in a national league tableCredit: Getty

Source link

Continue Reading

Womens Workouts

CORE Calisthenics Full Body Workout [NO EQUIPMENT] | EPIC III Day 39

Published

46 mins ago

on

November 13, 2024

By

CORE Calisthenics Full Body Workout [NO EQUIPMENT] | EPIC III Day 39



Full body calisthenics workout using only our body as resistance to increase strength, build muscle, strengthen the core and challenge our bodies! This may be a break from the dumbbells but it isn’t easy!

I am sure you know how much I love changing range of movement from 1/2 reps to full range or partials! And unilateral exercises! And complexes! And bodyweight exercises! It’s all in here!

All you will need is your mat, a chair for Bulgarian lunges, dips & decline push ups and a yoga block/thick book!

Each complex is 2 minutes duration, with 20 seconds rest inbetween!

Advertisement

HEEL ELEVATE SQUATS 1/2 REPS x20
FULL RANGE x10

SCAPULAR PUSH UPS x10
DEADSTOP WIDE PUSH UPS x10

BULGARIAN LUNGE 1/2 REPS x15
FORWARD LEAN FULL RANGE x15

BULGARIAN LUNGE 1/2 REPS x15
FORWARD LEAN FULL RANGE x15

Advertisement

HEEL TAP x20
REVERSE CRUNCH x10

SIDE PLANK TO PUSH UP x10
ONE SIDED LADDER x10

SIDE PLANK TO PUSH UP x10
ONE SIDED LADDER x10

ELEVATED LUNGE 1/2 REPS x20
REAR STEP LUNGE x20 (same side)

Advertisement

ELEVATED LUNGE 1/2 REPS x20
REAR STEP LUNGE x20 (same side)

X1 LEG DOG TO PUSH UP KNEE TUCK x5
SWITCH SIDE! X5

ON ELBOWS BUTTERFLY KICKS x50
ON ELBOWS TUCK TO EXTENSION x20

PLANK ALTERNATING LEG LIFT x20
ALTERNATING KNEE TAP x50

Advertisement

SQUAT STEP OUT x20
1/2 REP STAGGERED SQUAT x20

SQUAT STEP OUT x20
1/2 REP STAGGERED SQUAT x20

ELEVATED CURTSEY STEPS OUT x10
PULSES! x20

ELEVATED CURTSEY STEPS OUT x10
PULSES! x20

Advertisement

DIPS x20
DECLINE PUSH UPS x10

I have missed these workouts and I remembered why I love them so much! The carry over to other forms of training is huge! Not only helping increase your strength and build that muscle but also core strength and body awareness! During bodyweight only exercises, I am focused on actually making it as challenging as possible!

During planks, whether moving or trying not to move whilst arms or legs are moving, try to keep hips down! Sometimes we can forget to think about this, particularly during dynamic planks such as plank rolls! I do too! Think about gaze straight down to mat, shoulders relaxed, quads tight!

During elevated curtesy lunges, aim to use that extra depth available by lowering knee to where possible yet still comfortable!

Advertisement

You can always make each exercise more challenging so make this your focus!!

Have fun and really enjoy the free feeling of body only!

Cx

Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

Advertisement

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Here’s today’s optional add-on: https://youtu.be/cS-bIr-6hQM

EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Advertisement

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

Join The Caroline Girvan Community

▶ Instagram: https://instagram.com/carolinegirvan
▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan

Advertisement

My Amazon Stores

▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan

▶ Business Enquiries Email: info@carolinegirvan.com

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

source

Advertisement
Continue Reading

Womens Workouts

4 Best Exercises For Women Over 50

Published

2 hours ago

on

November 12, 2024

By

4 Best Exercises For Women Over 50



What is the best workout for women over 50?

This workout we’ve prepared for you today is perfect for older women, for women over 50 years old, to help you regain muscle strength, improve metabolism, and aid in reducing weight gain due to old age.

This workout will help you start to live a healthy lifestyle and enjoy your health to the fullest. It will also put you in a happy mood!

Good luck and we highly encourage you to get started with exercising everyday!❤️💪

Advertisement

**If you want to be notified when I upload a new video, make sure to subscribe to our channel. I upload new videos everyday from Sunday to Friday!

source

Continue Reading

Womens Workouts

30 min FULL BODY SCULPT WORKOUT | With Dumbbells (And Without) | Warm Up and Cool Down Included

Published

3 hours ago

on

November 12, 2024

By

30 min FULL BODY SCULPT WORKOUT | With Dumbbells (And Without) | Warm Up and Cool Down Included



Join me for a 30 minute FULL BODY WORKOUT to sculpt and strengthen from head to toe. Some movements will be with dumbbells and some without. Today I’ll be using two 10 LB weights. The warm up and cool down will also be included. Intervals will be 45 seconds on and 15 seconds rest during the workout. So get ready to sculpt! 💞 xox Mik

EQUIPMENT:
– Mat (optional)
– Medium Set of Dumbbells (2 10LB weights)

💞 WOMEN’S BEST LEGGINGS (affiliate link): 💞
https://womens.best/fitbymik
20% OFF CODE: FITBYMIK20

Need a personalized FITNESS and NUTRITION plan, totally custom to your goals? Apply for ONLINE 1:1 COACHING here: https://www.fitbymik.com/11-coaching

Advertisement

Want to improve your flexibility? Check out my stretching guide here:
https://www.fitbymik.com/trainwithme/p/a-yogis-guide-to-flexibility

WEBSITE: www.fitbymik.com
INSTAGRAM: https://www.instagram.com/fitbymik/?hl=en
FACEBOOK: https://www.facebook.com/fitbymik/

#homefitness #fullbodyworkout #dumbbells

source

Advertisement
Continue Reading

Womens Workouts

20 minute Full Body Standing Strength Workout with Dumbbells | Seniors, Beginners

Published

4 hours ago

on

November 12, 2024

By

20 minute Full Body Standing Strength Workout with Dumbbells | Seniors, Beginners



This 20 minute full body strength workout will build muscle in your arms, legs, back, and core. We use dumbbells with these standing exercises, but you can use anything with weight such as water bottles or cans. The goal is to use weight that is challenging for you.

The 7 exercises are done in 30-second intervals. Aim to do 8 to 12 repetitions during each interval. We do two rounds of the exercises.

✳️ Mini traditional squats
✳️ Rows
✳️ Mini sumo squats
✳️ Rows with a tricep kickback
✳️ Reverse lunges
✳️ Bicep curls
✳️ Wood Chops

This workout can be done at least twice a week on its own or with another yes2next workout.

Advertisement

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.

If you are new to our channel, we’re happy you clicked on our video! We hope you enjoy it! Please show your love💓 and support 🤝 and join the yes2next community by subscribing and pressing (🔔) to join the Notification Squad and stay updated with new uploads ✨ If you have any inquiries or requests, feel free to leave them in the comments below.

🔴 Subscribe Here: https://www.youtube.com/@yes2next
👍 Like the video (it helps a ton!)
💬 Comment below to share your opinion!
🔗 Share the video with anyone you think it might help 🙂

📲 Stay Connected:
📷 𝐈𝐧𝐬𝐭𝐚𝐠𝐫𝐚𝐦: https://instagram.com/yes2next
⚫️ 𝐓𝐢𝐤𝐓𝐨𝐤: https://tiktok.com/yes2next
🔵 𝐅𝐚𝐜𝐞𝐛𝐨𝐨𝐤: https://facebook.com/yes2next
🔵 𝐓𝐰𝐢𝐭𝐭𝐞𝐫: https://twitter.com/yes2next
🔴 𝐏𝐢𝐧𝐭𝐞𝐫𝐞𝐬𝐭: https://pinterest.com/yes2next
🌐 𝗪𝐞𝐛𝐬𝐢𝐭𝐞: https://yes2next.com
✉ 𝐄𝐦𝐚𝐢𝐥: yes2next@gmail.com

Advertisement

Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.

#beginnerworkout #seniorexercises #seniorfitness

source

Continue Reading

Womens Workouts

10 MIN FULL BODY HIIT FOR WEIGHT LOSS l Effective Workout after a heavy meal / 31 Day Challenge

Published

5 hours ago

on

November 12, 2024

By

10 MIN FULL BODY HIIT FOR WEIGHT LOSS l Effective Workout after a heavy meal / 31 Day Challenge



▶ Free Diet Meal Plan https://bit.ly/ShirlynKim
▶Free Weekly Workout Plan
https://www.youtube.com/channel/UCy9EJey-edwvVqv8FuKKIaQ/community

▣You can complete this entire routine once or twice a day with my weekly workout plan on my channel for faster results.
▣For faster Results: Start with my Weekly Workout Program (four to five times a week ) and a good nutritious meal (essential:) together. Also, consistency is the magic key to achieve your fitness goal. You’ve got this & You can do it~!!!

▶▷How long does weight loss take to show up?
The time it takes for weight loss to show is that everyone is different, depending on a person’s body fat percentage, gender, diet, exercise habits, etc..
It takes at least two weeks and significant weight loss and muscle gains will take approximately eight weeks to see. Healthy weight loss is anywhere from 1 to two pounds per week.

▶Calories: 100 ~ 300 calories in 10 min workouts (Depends on your weight, height, gender, and muscle mass, the activity level, body fat percentage, etc.….

Advertisement

▣ AB & CORE EXERCISES VIDEO
AB & CORE PILATES: https://youtu.be/HDbsd5En_uw
https://youtu.be/CSpKBLAS74g

▣ My Daily Skincare Routines: https://youtu.be/KhEgSU4fzSI

▣My Physical Conditions
Height: 164. 8 2) Weight: 44kg ~ 45kg 3)Body Type: between Mesomorph and Hourglass
▶For teenagers
It’s important for teens to lose weight the healthy way by making diet and lifestyle changes that nourish growing bodies and can be followed long term.
1)firstly think of a healthy eating plan, not diet; Fruits and vegetables every day. ..
( healthy eating doesn’t mean going hungry)
2)Do home workout 30 to 60 minutes a day three or four days a week—that’s a start, including, aerobic activity are running, swimming, and dancing(not too much)
3) Get enough sleep
4)Protein to build muscles and organs
5)Love yourself

▶ What I Wear: https://en.xexymix.com/

Advertisement

▶Music By https://www.epidemicsound.com/music/f

Thanks for watching my video and hope you enjoy it. Lots of love from Korea😊
※Disclaimer This workout video on my YouTube channel is the one that I personally do to stay fit and healthy at home. When joining me for this workout video, check your health and safety with experts first since they are the most important. I am not responsible for any injuries and risks arising from this workout video.
※ 이 영상의 저작권은 크리에이터 Shirlyn Kim에게만 있음을 알려드립니다. 저작권 침해위반시 법적책임을 배상할 수 있습니다.
※ Please note that the copyright of this video belongs only to creator Shirlyn Kim. In case of copyright infringement, you will be held legally responsible.

source

Continue Reading

Trending

Copyright © 2024 WordupNews.com