Nothing beats a good night’s sleep to cool off. For this, see what to avoid and what to eat before bed
According to data from the World Health Organization (WHO), insomnia affects 40% of Brazilians. Sleep deprivation can be harmful to health as it affects the immune system and increases the risk of developing diseases such as high blood pressure, diabetes, depression and obesity.
Food is a strong ally in the production of important substances, such as vitamin B6, magnesium and tryptophan, which are essential for the quality of sleep. “Tryptophan, once recognized by our brain, stimulates the production of a neurotransmitter called serotonin, which is responsible for regulating sleep, good mood and feeling of well-being. The intake of vitamin B6 and magnesium helps in the production of tryptophan in our body “, explains Bettina Del Pino, a nutritionist specializing in clinical and sports nutrition.
The specialist also clarifies that it is not only food that interferes with sleep, but also the opposite. “Bad nights sleep directly affect food choices during the day. Not sleeping long enough or having a poor quality night leads to increased intake of high-fat options, as a form of reward for the brain,” he reflects. he.
Bettina thus separated seven foods that contribute to restful sleep. Watch:
1. Whole grains: large suppliers of carbohydrates, they contain vitamins and minerals that can help in better absorption of tryptophan.
Two. Nuts and seeds: they are rich sources of tryptophan. In addition, they are suppliers of magnesium, which helps fight the effects of the stress hormone.
3. Oats: It is a source of melatonin, popularly known as the sleep hormone. The substance helps you fall asleep easier.
4. Chickpeas, peas, beans, lentils and soy: rich sources of tryptophan, as well as B vitamins, which help in the proper functioning of the nervous system.
5. Banana: rich in tryptophan, carbohydrates and magnesium, responsible for helping to produce hormones such as serotonin and melatonin, which contribute to the quality of sleep.
6. Red berries and kiwi: they are rich in antioxidants, which favor the control and treatment of sleep disorders.
7. Passion fruit: Passion fruit has calming properties, which act directly on the central nervous system, producing an analgesic and muscle relaxant effect.
The nutritionist also points out that some foods should be avoided at night, as they leave the body on alert or are difficult to digest. “Beverages with caffeine, such as black tea, mate tea, green tea, coffee and energy, fatty foods, fried foods, sodas and alcoholic beverages should be avoided,” he guides.
“A healthy and balanced diet is a strong ally in the fight against insomnia, but it is advisable for people to go to the doctor”, concludes Bettina.
Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
