2024-09-17 11:53:57
A third of our world, that is, 33% of it, is dedicated to dreaming. Sleep is not only a pleasure – who does not enjoy a good rest in bed – but it is also an important need that allows the body to restore itself. It is a source of peacebut in our fast and fast society, many people fail to sleep properly and suffer from insomnia.
Insomnia, in addition to being connected to daily situations, is also related to what we eat. It is known that having late orders and receiving heavy food, speak from the Digestmakes it hard to fall asleep. Therefore, it is advisable to eat at the time you allow digestion is complete (or almost) before going to bed.
The good news is that our food – and if it is organic or “bio”, even better – becomes a powerful tool and not just for. maintain energy during the daybut also to ensure a restful night.
Microbiota and night rest
The know intestinal microbiotathat set of billions of bacteria, viruses and fungi that lives in the gut and whose harmonious coexistence promotes our health, what connection does it have with our rest? Could poor sleep be related to abnormalities in this microbiota? Research shows that changes in the microbiota can also affect our sleep.
It is The natural microbiome helps in digestionregulates the immune system and synthesizes vitamins such as B12. Its irregularity also seems to affect our ability to sleep. What we drink is converted to metabolites that enter the bloodstream and, ultimately, the brain. Foods are converted in parts to short fatty acids, such as acetate and butiratowhich plays an important role in energy production. High levels of butyrate can take good sleep by favoring certain levels of night rest.
This is evidenced in a study published in the journal Scientific reportwhere it is concluded that this compound originated from the of fermented seaweed each other from the sky of induction. This short chain fatty acid comes mainly from dairy products and the fiber found in many vegetables (such as asparagus, oats, artichokes, raw garlic, leeks and onions).
The fibers of legumes
Them Fiber is the favorite food of our gut bacteria. Dietary fiber, found in foods such as fruits, vegetables, legumes, and whole grains, acts as a prebiotic. This means that it feeds the beneficial bacteria that live in our intestines, help them grow and multiply.
A diet rich in fiber can also help prevent digestive problems, such as constipation, and is associated with a lower risk of many diseases, including heart disease and diabetes type 2.
And where are you? In vegetables, such as various beans, peanuts, peas, green beans, alfalfa, soybeans, broad beans, chickpeas and lentils. Might Please consult the table with foods rich in fiber and their content per 100 grams to identify those with the highest dietary fiber: artichoke, grapes, pear, almond, blueberry, hazelnut, celery, kiwi, pumpkin, rice, banana, cherry, plum, endive, spinach, raspberry, fig, cucumber and walnuts. The variety is wide.
Our microbiota is also able to all corn such as oats, rye, corn, wheat germ and barley. Moreover, the fermented foods They are a valuable friend for intestinal flora and sleep, because they are probiotics that increase the diversity of bacteria by filling our intestines with beneficial microorganisms.
These include yogurt, sauerkraut, kefir, tamari (a sauce made from soy beans with water and salt), kimchi (fermented from bok choy), shoyu (fermented soybean sauce), and pickles such as pickles, olives, carrots, turnips or beets means lactic fermentation.
Microbiota influence the vagus nerve (part of the parasympathetic nervous system) which regulates mood, behavior, digestion and immune response. Take care of our gut microbiota through a balanced diet, rich in fiber and probioticsalong with healthy rest habits, can be used to promote a comprehensive health.
tryptophan
Him Tryptophan is an essential amino acid in the sleep process and general well-being. Actions as before serotonina neurotransmitter that affects mood and sleep time. The conversion of tryptophan to serotonin occurs primarily in the brain, and its availability is influenced by other nutrients, such as carbohydrates and vitamin B6 (Fernstrom, 2012).
Tryptophan is also important for melatonin productiona hormone that regulates the circadian cycle. Some studies have shown that adequate tryptophan intake can improve sleep quality and help you fall asleep faster (Angeni et al., 2004). Also, a foods rich in tryptophan can contribute to a better rest (González et al., 2020).
What foods are included? Well, meats and fish such as turkey, chicken, pork; fish such as salmon and tuna; dairy products such as milk, milk or cheese; nuts – walnuts, almonds, pumpkin or sesame seeds; chocolate, banana, black tea and much more.
Finally, if your goal is to sleep peacefully, it is important to reduce your energy caffeineespecially during the day and night, since the stimulating effects can make it difficult to fall asleep. Likewise, it moderates the intake of it’s beenSince it can induce sleep at first, it can change the sleep cycle. And it also confirms what was mentioned above, avoid overdoing it as well spicy food or too much oil at night.
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