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Diet & Health

7 Food to Eat for a Good Night’s Sleep

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Man and woman sleeping

Nowadays, a goodnight sleep is increasingly becoming less of a necessity and more of a luxury, even though not getting enough sleep can cause serious physical illnesses. Unfortunately, BBC’s Good Food reports that only 1 out of 10 individuals are privileged enough to get a good sleep.

It has long been know that food can affect your sleeping pattern, and now Health Magazine has come up with a helpful list of the right food to eat before bedtime to get that the good night sleep you desperately need and deserve.

Red cherries

Cherries

Generally speaking, fruits are good for in so many ways, but cherries in particular are what you should be gobbling down if you want a good sleep.

Keri Gans, a registered dieticians in New York City and author of “The Small Change Diet,” believes cherries are one for the best foods to eat just before going to sleep because they are one of the few food items rich in melatonin, a chemical that aids in controlling the individual’s body clock.

In fact, a small study on cherries found that drinking tart cherry juices improves the sleep quality and duration of adults suffering from chronic insomnia.

Milk pouring into cereal

Milk

Doctors have long recommended milk for those having problems sleeping, and for good reason. Milk contains the amino acid tryptophan, which helps produce sleep-inducing brain chemicals like serotonin and melatonin (a sleep-inducing hormone triggered by darkness).

In fact, a glass of milk alone is unlikely to induce sleep; however, research suggests that pairing it with a protein or carbohydrate-rich food increases its efficacy. I personally have a bowl of milk and low-sugar cereal every night before bedtime, and it seems to do the trick.

Jasmine Rice

Jasmine Rice

Thanks to its high glycemic index (GI), Jasmine rice is a surprisingly good sleeping aid. It’s slow to digest and gradually releases glucose into the blood stream.

According to the American Journal of Clinical Nutrition, those who eat a meal that include Jasmine Rice just hours before bedtime fell asleep significantly faster than those who eat lower-GI long-grain rice.

Researchers speculate that the greater amounts of insulin triggered by the high-GI meals increased the ratio of sleep-inducing tryptophan relative to other amino acids in the blood, allowing proportionately more to get into the brain.

Whole Grains

Whole Grains

Magnesium and calcium deficiency have been linked to poor sleep, so eating food rich in the minerals can help you get a goodnight rest.

Bulgur, barley and other whole grains are especially rich in magnesium.

Bananas

Banana

Potassium are a source of Vitamin B6, which is needed to make melatonin. Bananas are a great source potassium, as well as magnesium. They’re also carbs, which help make you sleepy as well.

You should get into the habit of eating more fruits, period.

sweet potatoes, weight loss food

Sweet Potato

Not only are Sweet potatoes good for dieting and your blood sugar level, they are also a sleeper’s dream. They contain promoting complex carbohydrates and that all-important muscle-relaxant potassium.

Regular potatoes (baked with the skin on), lima beans, and papaya are also good sources of potassium should Sweet potatoes prove too expensive to obtain.

Valerian tea

Valerian Tea

Studies have shown that the valerian plant can speed the onset of sleep and improve sleep quality and are a natural remedy for melatonin pills.

While some people claim that valerian tea, helps make you drowsy, it may actually be the relaxing ritual of calmly drinking tea rather than any property of the tea itself that makes you slip into sleep.

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Diet & Health

Science Has Found The Best Way To Wash Pesticides Off Apples

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Apple on tree

Polishing an apple with your shirt might get rid of some dust and dirt, but removing the pesticides will require a little more work.

New research has found that washing apples with baking soda, the common yet miraculous household product, could be all you need to eliminate most of the residues on the surface of apples and other fruits.

Pesticides have long been used to increase crop yield, but rising concerns over their adverse effect on human health has many people talking. While the exact effects depend on the type of pesticides and the amount eaten, the World Health Organization says that certain pesticides could harm the developing nervous systems of fetuses and children.

A growing number of people have opted for organic food as way of avoiding the chemicals, but organic food usually command a price premium and there is no guarantee that pesticides were used. In fact, the organic, naturally-occurring pesticides that some organic farms use aren’t necessarily safer.

Washing has been and remains the standard practice used by both consumers and the food industry to remove pesticides, but some of the plant-protecting compounds that get absorbed by the skin of fruits and vegetables might be more resilient to current cleaning methods. To find the best method, Lili He, Assistant Professor at the ‎University of Massachusetts Amherst, and colleagues conducted a study in which they applied two common pesticides — the fungicide thiabendazole, which past research has shown can penetrate apple peels, and the insecticide phosmet — to organic Gala apples and then washed apples with three different liquids: tap water, a 1 percent baking soda/water solution, and a U.S.-EPA-approved commercial bleach solution often used on produce.

The baking soda solution proved the most effective at removing pesticides, eliminating 80 percent of the thiabendazole and 96 percent of the phosmet, respectively, after 12 and 15 minutes of the fruits being soaked. Plain tap water and the bleach solution were far less effective.

The different percentages are likely due to thiabendezole’s greater absorption into the apple. Mapping images showed that thiabendazole had penetrated up to 80 micrometers deep into the apples, while phosmet was detected at a depth of only 20 micrometers.

So, there you have it, if washing is your preferred method of removing pesticides off your fruits and vegetables, using a baking soda solution is the way to go. If all other options are to be considered, then peeling your produce is probably your best bet.

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Diet & Health

You Binge Eat Because You’re Sleep-Deprived

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Woman caught eating food

There have been many studies correlating sleep deprivation with a wide range of health risks, including decrease in alertness and increased risk of heart disease, diabetes and high blood pressure. But what about a possible link with food cravings?

Researchers have long known that lack of sleep is associated with binge eating or just plain eating uncontrollably whenever and wherever, but a new study published in online journal Sleep suggests that the same chemical mechanism behind the munchies might be why sleep-deprived people not only feel hungrier, but also become buckle in the face of a big chocolate bar.

The study involved 14 volunteers aged 18 to 30, all of whom were first given four nights of either normal (8.5 hours) or interrupted sleep (4.5 hours) and then two meals and unrestricted access to all kind of snacks — both healthy (e.g., fruit and yogurt) and less-healthy options (e.g., chips and cake).

When the researchers monitored their endocannabinoid (eCB) levels, they found that those participants who had been sleep-deprived reported feeling hungrier and tended to eat the less-healthy snacks.

Moreover, they eat nearly double the fat and protein of the well-rested participants and exhibited an exaggerated cycle in their endocannabinoid levels, with an especially high level in the afternoon — around the same time they reported feeling the hungriest.

Endocannabinoids are chemicals that our bodies naturally create to play a part in such physiological processes as appetite, pain-sensation, mood, and memory. They also to activate the same receptors that get people high from consuming marijuana, explaining the temptation for food stemming from sleep deprivation.

Have you ever felt so tired as to almost feel high? Well, this might be the reason…

Scientists hope these findings will lead to further scientific discoveries on food cravings that would aid in the treatment and control of binge eating.

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Diet & Health

Improve Your Gut Health By Eating Mangoes

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Fresh Mango

If you suffer from constipation, a mango might just be what the doctor ordered.

A new pilot study carried out by Texas A & M University and published in the the peer-reviewed journal Molecular Nutrition and Food Research found that mangoes contain a combination of polyphenols and fiber that is more effective than an equivalent amount of fiber powder in relieving constipation.

Susanne U. Mertens-Talcott, a corresponding author of the four-week study and an associate professor in the department of nutrition and food science at Texas A & M University, stated:

“Our findings suggest that mango offers an advantage over fiber supplements because of the bioactive polyphenols contained in mangos that helped reduce markers of inflammation and change the make-up of the microbiome, which includes trillions of bacteria and other microbes living in our digestive track. Fiber supplements and laxatives may aid in the treatment of constipation, but they may not fully address all symptoms, such as intestinal inflammation.”

Researchers took 36 adult men and women with chronic constipation and randomly divided them into two groups — a mango group that ate about 300 grams of mango a day (equivalent to about 2 cups or 1 mango) and a fiber group that incorporated the equivalent amount of fiber powder (1 teaspoon or 5 grams of dietary psyllium fiber supplement) into their daily diet.

A food questionnaire was then given to the participants to assess their food intake and ensure their eating habits remained consistent (i.e. equivalent amounts of calories, carbohydrates, fiber, protein and fat) and measures of constipation severity were taken at the beginning and end of four weeks.

Their analysis revealed that while both the mango and fiber groups improved over the course of the study, mangoes proved more effective in reducing the symptoms of constipation than fiber alone.

Mango supplementation significantly improved constipation status (e.g. stool frequency, consistency and shape), increased short chain fatty acids levels, which indicate improvement of intestinal microbial composition, and helped to reduce certain biomarkers of inflammation.

Mangoes have long been know to be a rich source of dietary fiber, but Texas A & M University’s study is possibly the only study ever to be dedicated to the efficacy of the tasty fruit at relieving constipation.

But as promising as these findings are, the researchers concluded that more research is needed to determine the exact mechanism behind the protective effect of mangoes in constipation and the role mango polyphenols may play in supporting the beneficial effects of fiber.

A mango day keeps your food moving smoothly and easily, right?

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