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

Benefits of Tamarind Juice

Tamarind seed

Tamarind juice is particularly abundant in vitamin C, which is important for a strong immune system, healthy skin and wound healing.

Additionally, tamarind provides significant amounts of B vitamins like thiamin, riboflavin and niacin, as well as essential minerals like potassium, magnesium, and iron.

– Antioxidant properties

Tamarind contains potent antioxidants, such as polyphenols and flavonoids, which combat harmful free radicals in the body. This oxidative stress reduction can help prevent cell damage and lower the risk of chronic diseases, including cancer.

-Digestive health

Tamarind contains dietary fibre and natural laxatives that promote regular bowel movements, alleviate constipation and improve overall gastrointestinal health.”

– Heart health

Regular consumption of tamarind juice may have a positive impact on cardiovascular health. It can help lower cholesterol levels due to its high fibre content and antioxidants, reducing the risk of heart disease.

– Anti-inflammatory properties

Tamarind juice does a great job in curbing inflammation in the body. High in anti-inflammatory compounds such as polyphenols and bioflavonoids, this property makes it potentially beneficial for individuals suffering from conditions like arthritis or chronic inflammatory diseases.

– High magnesium content

Tamarind is rich in magnesium- 110 mg per 120 g of pulp. This simply concludes that drinking tamarind is a convenient way to meet your daily magnesium requirements. It plays an important role in the formation of bones, regulates heart rhythm, and contraction of muscles, and keeps blood sugar levels under check.

Source; Healthshots.com