Certain Foods and Nutritional Habits Promote Relaxation, Rest and Good Sleep
Sleep is also affected by diet, eating habits both as direct relationship between certain nutrients and the formation of hormones that affect relaxation. Our hormones largely are responsible for wakefulness and Good Sleep. Both states are related to hormonal secretions that occur cyclically in the body, something known as circadian cycle. This can be altered , especially after 30 years of age due to other factors, such as stress, night work, long air travel from west to east (and vice versa) or diet. The following report proposes dietary recommendations sleeping explains why dietary habits promote relaxation and which are not, and points out the advantages and disadvantages of the medicinal plants that are used most often to sleep.
Dietary recommendations for Good sleep:
We sleep at night because certain hormones that promote sleepiness segregate daylight. But diet influences. Some specific foods help you good sleep and others, on the contrary, are not conducive to rest. If the goal is to good sleep and relax, should be taken into account.
Among the dietary habits that do not help to rest, include:
(Very fat or very abundant) rather indigestible dinners, which increase the acidity of stomach, digestion lengthen or facilitate esophageal reflex.
The exciting drinks: coffee, tea and alcohol. Also chocolate and drinks rich in ginseng, which stimulate nerve connections.
The dinners of protein and fat, such as sausages, cured cheeses and eggs. Decrease increase serotonin and adrenaline; consequently, increase alertness.
Dinner red meat and eggs, rich in amino acids tyrosine and phenylalanine. These promote the synthesis of catecholamine, which induces the waking state.
Use hot spices that increase body temperature.
Drink plenty of sweet dessert, because sugar decreases the function of vitamin B1.
Drinking too much at dinner.
Instead, we must try to rest better take:
Foods that provide us relaxing nutrients like:
Peptides derived from milk proteins. They are capable of producing Antihypertensive and facilitate somnolence, besides being related to the control of hypertension (1).
Tryptophan: present in meat and fish, especially lean.
Calcium: present in milk (preferably low fat).
Magnesium: especially when present in nuts and whole grain products.
Vitamins B1 and B6: found in wheat germ and beer (better if non-alcoholic beer).
Dinners based on plant foods because they maintain a constant level of glucose decreases slowly throughout the night. The most suitable are starchy and whole (potato, pasta, pasta, rice). As relevant exceptions, it is important to avoid:
The plant foods that are flatulent, as they can cause us discomfort night. Including: artichokes, cabbage, cauliflower, broccoli, Brussels sprouts, peppers, cucumbers, radishes, raw onions, leeks and garlic.
Diuretics foods to avoid waking up at night (celery, chard, zucchini, Brussels sprouts, tomatoes, banana …).
Medicinal plants sleeping: advantages and disadvantages:
Besides taking into account different aspects at dinner and nutrients we consume, we also have the help of some medicinal plants that can be a good complement to good sleep. The World Health Organization (WHO) has recognized the value of medicinal plants that can cover health needs, but urges caution, to be carried out more clinical studies and higher standards for cultivation and marketing established.
For its part, the European Food Safety Agency (EFSA) said that the tradition can reduce the need for clinical trials when the drug has demonstrated its safety century after century. However, even a long tradition does not exclude that there may be errors in handling or cultivation. It is safer to purchase these products in a commercial establishment in a market on the street. It also should be noted that while many herbs have the backing of an ancient tradition, many other novel use do not have the experience of tradition, behind which there may be only a commercial interest.
When consumers are turning to herbal products they should not assume that all of them are safe just because they are natural. These preparations contain active ingredients whose effects are similar to those of some drugs and drugs, so it is necessary to be cautious when consuming. Recently, in the UK, the watchdog of drugs has expressed doubts about the safety of “kava kava” (recommended for sleep), after the discovery of thirty cases of liver disorders related to the use of this plant.
Also, during a study of a number of plants widely used, more complications were recorded in operations among patients who regularly consumed natural remedies. This is the case of valerian, which has an effect on drug levels in the blood. In short, as important as knowing what it is used for each of the plants we eat, it is to know what are contraindications.
Seven medicinal plants indicated for insomnia;
Properties: hypnotic, antispasmodic, sedative and relaxing.
Indications: stress, anxiety, nervousness.
Contraindications enhance the sedative effect of barbiturates, benzodiazepines, antihistamines H1 and alcohol.
Valerian is not approved by the Agency Food Administration (FDA) and Drugs for treatment of insomnia product. However, it is used in different countries for this purpose. Available studies suggest that sleep facilitates restructuring after several weeks of treatment and helps to improve its quality. In the short term, it has no effect on good sleep structure, although this perception by the patient (2).
- The hyperacid.
Properties: antidepressant and tranquilizer.
Indications: sleep disorders, mild to moderate depression, night terrors.
Contraindications: pregnancy, use with food and plants rich in thiamine (because it raises blood pressure).
- California poppy.
Properties: sedative, anxiolytic, antispasmodic.
Indications: nervousness, irritability, sleeps disturbances, nightmares, stress, muscle cramps.
Contraindications: glaucoma, pregnancy, lactation, use of benzodiazepines.
Indications: anxiety, cough, insomnia, nervousness.
Contraindications: pregnancy and lactation.
Properties: anxiolytic, hypnotic smooth muscle relaxant, spasmolytic.
Indications: anxiety, insomnia, tachycardia, dizziness, palpitations, migraines, abdominal cramps, hypertension, myalgia, muscle contractures.
Contraindications: pregnancy, alcohol, antihistamines, lactation, sedatives and hypnotics.
- Albar Hawthorn.
Properties: coronary vasodilator, hypertensive light, heart rate regulator, sedative.
Indications: nervousness, insomnia, risk of angina, anxiety, irritability.
Contraindications: Benzodiazepines or cardio tonic.
- The lemon balm.
Properties: digestive, carminative, antispasmodic, sedative.
Indications: loss of appetite, gastritis, intestinal spasms, belching, sedative action on states of nervousness and anxiety, ringing in the ears.
Contraindications: hypothyroidism, pregnancy and lactation.