Nutrition. Vitamins. You.
Photo by Diego Ph on Unsplash In a recent study, researchers found that those diagnosed with Diabetes in their 50s were more likely to suffer from memory problems and other mental decline in their 70s. The study was published in the Annals of Internal Medicine. …
Photo by Moses Vega on Unsplash It’s becoming a well-known fact that texting can ruin your posture and ultimately take a toll on your body. Spinal doctor Kenneth Hansraj recently published a paper in the journal Surgery Technology International about the hunched-over position we often …
Are you having trouble falling or staying asleep at night? Your diet could be to blame. We all know caffeine before bed is bad news for your sleep quality, but there are some other major culprits in your diet that might be causing you to toss and turn. Dietitian Shelly Redmond, R.D., author of “Eat Well and Be Fabulous”, named some of the foods that you should eliminate to get a great night’s rest.
Caffeine. Coffee and soda are well-known caffeinated drinks you should avoid before bed. However, some other foods and products contain caffeine as well, such as several OTC medications and most kinds of tea. Check the labels on your medications to be sure they don’t contain caffeine, and choose a decaffeinated tea if you’re heading to bed soon.
Fluids. Staying hydrated is very beneficial for your body, but drinking too much water before bed will having you running to the bathroom in the middle of the night. This disrupts your sleep cycle and may cut into your REM sleep as well. Try to avoid drinking fluids 60-90 minutes before your usual bedtime to make sure you actually spend all night in bed.
Aged & Fermented Foods. An amino acid called tyramine is found in many aged and fermented foods, such as aged cheese, smoked fish, and cured meats. Tyramine stimulates your brain and might leave you feeling wide awake.
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Tomato-Based Products. Acidic foods and spicy dishes tend to cause heartburn and discomfort overnight. Redmond advises staying away from canned tomatoes and other spicy foods with a high acid content at least three hours before bed.
Alcohol. At first, alcohol might seem like a great way to relax and fall asleep. However, many studies have shown that alcohol actually causes us to wake up frequently, and it also disrupts your REM sleep. Stick to just one glass no more than one to two hours before bed.
Sleep vitamins can be an extremely helpful tool for anyone who is not getting a full, restful night’s sleep on a regular basis, which can disrupt many areas of your life and your everyday routine. What’s more, sleeplessness is also connected to muscle loss, weight gain, and poor overall health and well-being, among a variety of other health issues. Stress can be a key factor, so there are many vitamins available that work by naturally relaxing the brain before you go to sleep at night. For example, L-Theanine is one of the best natural stress relievers and relaxants. It imparts a restful and relaxing state, calming your mind and body without any unpleasant side effects as often seen in other sleep medications. Natural vitamins can be a key factor in feeling your best and keeping your health intact when a restful night’s sleep is not possible on your own because of stress or any other influences in your life.
Chocolate is one of nature’s most powerful super foods. In its natural form, it contains a wide variety of minerals, vitamins and antioxidant flavonoids that offer great health benefits. But the benefits of chocolate are generally reversed when milk, cholesterol from milk solids, and/or an …
Do you suffer from frequent asthma attacks? According to a recent study, low levels of vitamin D may factor into this common condition. Israeli researchers studied the level of the “sunshine vitamin” in blood samples from 308,000 people. The results showed that a deficiency in …
The morning is a hectic time for most of us. Getting the kids off to school on time, answering those urgent emails, and rushing to work tend to take priority over your morning health routine, but there are some simple changes you can make to have a healthier day overall. Check out these five common morning health mistakes and some great tips for breaking your bad habits –
Hitting the snooze button. Most of the time, you’re probably tempted to hit snooze and sleep just a little bit longer. But health experts advise against cramming in those extra few minutes of sleep. In reality, it does more harm than good. When you hit the snooze button and fall back to sleep, your body begins a sleep cycle that remains unfinished. This keeps you even more tired throughout the day!
Avoiding natural light. If you prefer to sit in the dark when you first wake up, you may be disturbing your body’s natural internal clock. Some natural light upon waking will give you energy and help boost your mood, so avoid the darkness and make a habit of opening the shades when you wake up every day.
Skipping water. Dehydration is a major source of fatigue, but not too many of us turn to water for energy in the morning. Instead of (or along with) your usual coffee or carbonated beverage, be sure to drink plenty of water in the morning. Your body becomes dehydrated overnight, and a little hydration first thing gets your organs working, and you feel good throughout the day. Keep a water bottle near your bed so you don’t forget to hydrate before you start your day.
Skipping breakfast, or eating too late. Skipping breakfast is a common bad habit when it comes to health, but it’s one we should all take a little more effort to break! Studies show that eating a healthy, balanced morning meal gives you more energy throughout the day and might even prevent late-night snacking. Eating too late is also something you’ll want to avoid – if you have breakfast within 30 minutes of waking up, your metabolism gets the jump-start it needs. What’s more, waiting too long to eat breakfast might cause you to overeat.
Carb Overload. Eating too many carbs early in the morning can make you hungrier throughout the day. Go for protein instead – eggs, cheese, Greek yogurt, and non-processed meats are packed with protein and help energize your muscles.