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 hypertension, diabetes, depression and obesity.
Food is a strong ally in the production of important substances, such as vitamin B6, magnesium and tryptophan, essential for sleep quality. Tryptophan, once recognized by our brain, stimulates the production of a neurotransmitter called serotonin, which is responsible for regulating sleep, good mood and a feeling of well-being.
Here are diets for healthy eating:
Food containing magnesium and potassium
Dash Diet – The acronym means, in Portuguese, Methods to Combat Hypertension and focuses not only on reducing the amount of sodium ingested, but on foods rich in protein, fiber, potassium, magnesium and calcium. The diet is 20 years old and is recognized by several scientific publications for its effectiveness in reducing blood pressure and controlling weight.iStock
Mediterranean Diet – Based on fresh foods, chosen according to the season, and natural, it is interesting for allowing moderate consumption of wine, milk and cheese. The menu is traditional in Italy, Greece and Spain, uses a lot of fish and olive oil, and, since 2010, it is considered an intangible heritage of humanity. In addition to helping you lose weight, it reduces the risk of cardiovascular disease.
Flexitarian Diet – It suggests a reduction of up to 70% in meat consumption, replacing animal protein with vegetables, fruits, seeds, nuts and cereals. With the regimen, the body would be better nourished and function better. It is recommended to start by switching from red meat to chicken or fish and looking for a nutritionist to monitor the need for vitamin B12 supplementation, found in foods of animal origin.Dose Juice/Unsplash
Buddha bowl dish with chicken fillet, brown rice, pepper, tomato, broccoli, onion, chickpea, fresh lettuce salad, cashew and walnuts. Healthy balanced eating. Top view. white background
MIND Diet – Inspired by the Mediterranean and Dash diets, MIND is made specifically to optimize brain health by cutting out any foods that might affect the brain and focusing on nuts, leafy vegetables and some fruits. A study by the US National Institute on Aging found that patients who followed the diet lowered their risk of Alzheimer’s by 35% to 53%, according to the discipline to follow recommendations.iStock
Ingredients for a healthy breakfast
TLC Diet – Created by the National Institute of Health of the United States, it intends to cut cholesterol to improve the diet of patients. Vegetables, fruits, whole-grain breads, cereals, whole-grain pasta and lean meats are allowed. There are variations according to each goal, such as improving cholesterol and losing weight.
Nordic Diet – As the name suggests, the diet is based on the cuisine of Nordic countries and focuses heavily on fish (salmon, herring and mackerel), vegetables, whole grains, dairy products, nuts and vegetables, as well as canola oil in place of olive oil. . According to the WHO, the regimen reduces the risk of cancer, diabetes and cardiovascular disease.David B Townsend/Unsplash
stir fried vegetables
volumetric diet – Created by nutritionist Barbara Rolls, the idea is to reduce the amount of calories in meals, while maintaining the volume of food ingested. Whole foods, fruits and vegetables that provide satiety are used and foods are divided by energy density
Weight Watchers – The program has existed for over 50 years and establishes a number of points for each type of food and a maximum daily goal for each person, who can create their own menu within the guidelines. In addition, there is an incentive for physical activities and meetings between participants to exchange experiencesHello Mishchenko/Unsplash
Mayo Clinic Diet – Published in 2017 by doctors at the Mayo Clinic, one of the most recognized hospitals in the United States, the program is divided into two parts: lose and live. In the first stage, 15 habits are reviewed to ensure that the patient does not give up and fruits and vegetables are released. Then you learn how many calories to eat and where to find them. No food group is eliminated and everything works in balance.Rui Silvestre/Unsplash
Asian Diet – The continent is huge, but there are common traits in the cuisine of the entire region. A Boston NGO defined a food pyramid based on Eastern customs: vegetables, fruits, nuts, seeds, legumes and whole grains, as well as soy, fish and seafood are widely used, while dairy, eggs and other oils can be consumed in lower frequency. The diet also calls for at least six glasses of water or tea a day, and sake, wine and beer can be enjoyed in moderation. Sharon Chen/Unsplash
Check out 7 foods that contribute to a refreshing night’s sleep:
1. Whole Grains: large carbohydrate suppliers, contain vitamins and minerals that can aid in better absorption of tryptophan. 2. Nuts and seeds: are rich sources of tryptophan and magnesium, which helps to combat 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 more easily. 4. Chickpeas, peas, beans, lentils and soybeans: rich sources of tryptophan, in addition to B vitamins, which help in the proper functioning of the nervous system.
Check out the other three tips on the portal SportLifepartner of metropolises.
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