Nutrition
Overcoming insomnia with diet
Insomnia
Some people with insomnia may fall asleep easily enough but wake up too soon. Otherssimply can’t fall asleep, or they have trouble both falling asleep and staying asleep.
The result is low-quality sleep that doesn’t make you feel refreshed when you wake up. Often, insomnia is a symptom or a side effect of some other problems like:
• Illness, such as heart or lung disease
• Pain, anxiety, or depression
• Drugs that delay or disrupt sleep
• Caffeine, tobacco, alcohol, and other substances that affect sleep
• A poor sleep environment or a change in sleep routine
If the cause of the insomnia is known, then the insomnia should improve once the underlying cause is treated. However, there is a type of insomnia (primary insomnia) which is not as a result of any underlying disease and usually last at least one month.
Nutrition and lifestyle changes go a long way in the battle against insomnia.
Below are some of the foods that may help:
• Melatonin rich foods such as oats, nuts, fish and berries.
• Tryptophan rich foods such as spinach, eggs, and crabs.
• Niacin rich foods such asmushrooms, tuna, turkey, and anchovies.
• Vitamin B6 rich foods such as avocados, carrots, bananas, and organ meat.
Lifestyle changes
• Avoid late night watching of movies, TV shows, social media, etc.
• Have a separate bedroom away from all sorts of destruction
• Change uncomfortable beds, pillows, and sheets
• Avoid late night eating and drinking of water
• Take warm baths in the evening
• Add some forms of exercise to your lifestyle routine
It can be very unsettling dealing with insomnia, especially when we don’t know the cause. But applying the dietary and lifestyle changes mentioned above can not only treat insomnia, but also improve our quality of life in general.
Going to sleep should be a breeze in no time, with sweet dreams just around the corner.
By Dr Bernice Korkor Asare
Kind courtesy of:
Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail: info@holistichealthconsult.org
Nutrition
Orange Juice
Orange juice
Ingredients
Oranges
Water
Method
—Wash and peel oranges
—Cut the oranges into two and remove seeds
—Put oranges in a blender
—Add water to cover par
tially and blend until smooth
—When properly blended, strain juice with a fine mesh strainer to remove the pitch
—Serve with ice cubes and enjoy
By Elizabeth Agyeibea Ackon
Nutrition
Garden egg stew
Garden egg stew
Ingredients:
-Ten large garden eggs
-Half cup of palm oil
-2 red bell pepper
-3 large tomatoes (Optional)
-2 large onions
-One large wele
-2 medium-sized smoked fish
– A medium size Momoni (Salted fish)
Preparation
-Washgarden eggs and cook
-Wash pepper, onions, tomatoes and blend
-Put oil on fire and add Momoni
– Add blended onions, tomatoes, pepper to cook for sometime
– Blend or grind garden eggs and add to blended onion, tomatoes and pepper.
-Add fish and salt to the mixture and allow it to cook for sometime.
– Serve with rice, plantain or yam
