Food for those who suffer from insomnia
Insomnia is a health problem that affects many people and can be influenced by nutrition, as some foods are stimulants and promote this condition, such as pepper and caffeine.
- In addition.
- There are other foods that.
- On the contrary.
- Help to combat insomnia.
- Such as nuts.
- Which are source of melatonin.
- Hormone produced in the body and responsible for regulating and improving its sumeum.
- Included in the diet and consumed daily.
- Part of the treatment to sleep better.
- As well as the treatment indicated by the doctor.
The main foods that help fight insomnia are
Tryptophan promotes the production of melatonin in the body, this hormone in addition to regulating the skin, is an antioxidant, has neuroprotective effects, anti-inflammatory effects, improves the immune system, among others, it also helps to produce serotonin, inducing calm and drowsiness.
Foods rich in this amino acid are turkey, milk, beef, oats, salmon, tomato, white cheese, kiwi, nuts, almonds, cherry, rice and milk.
The extension could help improve skin quality, so it reduces levels of cortisol, a stress-associated hormone that harms the skin, and increases GABA, a neurotransmitter that promotes relaxation and sweat.
Foods rich in this mineral are on the menu, bananas, nuts, almonds, dried headbands, bread, beans and brown rice, salmon, spinach.
Foods rich in omega-3 and vitamin D are essential for increasing the production of Serotonin, a brain chemical that improves the skin. Vitamin D-rich foods such as bacalhau liver, salmon, milk, egg, meats, sardines and butter are accepted.
Foods rich in omega-3 are accepted: linoleum, salmon, sardines, linoleum and chia seeds, tuna, herring and nuts.
Lack of calcium in the body could be related to insomnia, as it is a necessary mineral to ensure adequate Serotonin production, so it is recommended to increase intake of calcium-rich foods, such as natural yogurt and milk, especially before receiving a good offer is to drink 1 warm milk before bedtime.
People with insomnia should avoid foods that stimulate the central nervous system, which can make the task difficult, namely: coffee, energy drinks, cola drinks, guarana, black tea, matte, green tea, ginger, pepper, chocolate and mango.
These foods should be avoided from 16 hours, as the brain has time to receive the electrical impulses needed to regulate the subject to ensure a good night’s sleep.
In addition, it is important to avoid fried foods, with fats, refined sugars or very satiating foods at bedtime, as they could cause indigestion and affect the person.
It is important that authorized foods are included in the daily diet, avoiding stimulants in the late afternoon and evening, as well as not having to sit at bedtime, watching TV, eating and even having a hot soup during the scene. to promote the scene.
In addition to this, it is also important to maintain regular schedules both with food and when waking up and waking up. It is also possible before going to bed, take an infusion of chamomile, it has properties that help calm, promote fatigue and reduce insomnia , where it contains apigenin, an antioxidant that acts on fat receptors in the brain.
The table continues with a menu that includes a wide range of foods that help fight insomnia:
The songs included in the menu vary depending on age, gender, physical activity and whether there is any associated disease, as it is ideal to help a nutritionist complete a full assessment and calculate the nutritional plan according to your needs.