Longevity logo

For a good night's sleep and a perfect body, you have these foods!

Oily fish, nuts, seeds, and vegetables help improve sleep quality and lose extra pounds

By News CorrectPublished 5 months ago 7 min read

If a person follows a diet to lose weight but does not get enough sleep, then his efforts are in vain, as the results of many studies revealed that lack of sleep can lead to weight gain because if a person is tired, he is more likely to make bad food choices, According to what was published by the British "The Mirror".

good sleep

Renowned nutrition expert Dr. Michael Moseley, creator of the 5:2 diet, revealed through his Fast 800 website that there are three food choices that can help you get good sleep, which in turn increases the likelihood of making appropriate healthy food choices in the day. the next.

The hormone ghrelin

Dr. Moseley explained that lack of sleep leads to an increase in the secretion of the hormone ghrelin, which is secreted by the stomach, which means that a person who sleeps poorly is likely to gain excess weight, pointing out that he prepares a hot shower before the person goes to bed, and spends less time on The [phone or computer] screen and his room being dark is one of the ways to enjoy a peaceful sleep.

He added, "While it is clear that the quality of sleep has an impact on what a person eats, the opposite is true, as the quality of food and dietary habits can influence sleep patterns and behaviors."

3 food options

Dr. Moseley then highlighted three foods that are likely to help you sleep better: "oily fish, nuts, seeds, and vegetables."

"Fatty fish is rich in both omega-3 fatty acids and vitamin D, both of which contribute to increasing levels of the neurotransmitter serotonin, which is then converted into melatonin, the sleep hormone," Mosley noted.

"Nuts and seeds are rich in magnesium, which is often referred to [as] the 'sleep mineral' because it helps reduce adrenaline levels and relax the brain," he added.

Dr. Moseley concluded his advice by saying that the list of vegetables, which help in the production of melatonin naturally, includes broccoli, asparagus and cucumber, so you should eat a lot of vegetables in the diet.

Mediterranean diet

Citing a 2019 study, Dr. Moseley revealed that those who follow a Mediterranean diet, and he's a big fan of the Mediterranean diet, get better sleep.

In the study, one group followed the Mediterranean diet among the participants who followed other diets. The results revealed that the Mediterranean diet group was twice as likely to sleep well than the rest of the participants.

For these health and cognitive reasons, beware of lack of sleep

In another recent post on Fast 800, Dr. Moseley highlighted a number of other foods that can be beneficial for those who want to lose some weight, explaining that the keys to the diet are some simple changes that can "make a difference." Really, for example, like replacing your potato intake with non-starchy vegetables like broccoli, spinach, cauliflower, and cucumber.

Moseley also recommended eating lean protein such as fish, turkey and chicken breast.

A shocking study The muzzle may increase the risk of stillbirth

Long-term exposure to carbon dioxide can lead to brain damage, increased anxiety, and memory impairment

A group of German scientists revealed that wearing masks, which has become mandatory during the COVID-19 pandemic in most parts of the world, increases carbon dioxide inhalation and harms health to the point of stillbirth, and may increase the risk of stillbirth, testicular dysfunction and cognitive deterioration in children. ".

A review of dozens of studies on face masks found that they can cause mild carbon dioxide poisoning when worn for extended periods.

The German scientists who conducted the study believe that the masks create a pocket of "dead space" between the mouth and the mask that traps the toxic gas.

The study, published in the scientific journal Heliyon, indicates that the accumulation of carbon dioxide in a pregnant woman's body can cause complications for the unborn fetus. Carbon dioxide also contributes to oxidative stress, which can affect cognition and cause testicular problems in men.

One study these scientists analyzed showed that as little as 0.3 percent of long-term exposure to carbon dioxide in pregnant rats and young mice led to brain damage, increased anxiety, and memory impairment.

Are we going back to the age of masks? The new Corona mutant raises concern

In another study, male rats were exposed to 2.5% carbon dioxide for four hours, which is equivalent to 0.5% in humans, and this led to the destruction of testicular cells and sperm. A third study showed that 3% carbon dioxide (equivalent to 0.8% in humans) caused stillbirths and birth defects.

However, independent experts questioned the results of the study, which did not directly look at health complications and the use of masks, and described the aforementioned relationship as unlikely.

For these health and cognitive reasons, beware of lack of sleep

Regardless of the reasons for lack of sleep, the body gets deviations from the standards, which can eventually lead to heart attacks and strokes.

Insomnia is a problem that bothers many because of its repercussions on the health of the body, which was confirmed by Dr. Anton Tikhonovsky, a neurologist, who explained that lack of sleep negatively affects all body systems, and can lead to myocardial infarction and stroke.

Tikhonovsky said in an interview with the newspaper "Gazeta.RU" that one of the consequences of lack of sleep is hallucinations, cardiovascular disease, and so on.

According to him, an adult should sleep for between 7-9 hours a day, and if sleep hours decrease compared to physiological standards even a few hours, it means sleep deprivation.

Regardless of the causes of lack of sleep, the body gets deviations from the standards, which can eventually lead to health disorders such as impaired cognitive functions, decreased performance and emotional disorders, he said.

"The symptoms are initially vague, so many try to ignore them. But after about 17 hours without sleep, the results of intelligence and attention tests are similar to the results of those with 0.5 ppm of alcohol in their blood. After 72 hours without sleep, the person suffers from hallucinations," says Tikhonovsky. .

In addition to the memory and concentration problems caused by the decreased sleep duration, the person becomes irritable, and the nervous system does not have enough time to process the impressions and emotions accumulated over the previous day. Inadequate sleep in children leads to symptoms of attention deficit hyperactivity disorder, which disappear when sleep improves.

The neurologist also pointed out that chronic sleep deprivation becomes a cause of weight gain, because at night several substances that regulate the metabolism process are activated in the body, including ghrelin and leptin, and with a decrease in sleep duration, the concentration of the appetite-stimulating hormone ghrelin increases, in return for this the concentration of the hormone ghrelin decreases. leptin that brakes it.

He adds: Tissue regeneration processes are active in the body during sleep, and this process depends mainly on the somatostatin hormone that the body produces during the period of deep sleep, meaning that the low level of this hormone, which is called the growth hormone, leads to poor wound healing and the restoration of health after injuries and exhaustion. physical.

He also pointed out that "the permanent deviation of sleep time from the physiological norm is also a risk factor for the development of metabolic syndrome, which can lead to problems in the heart and blood vessels, including myocardial infarction and stroke."

Also, the immune system suffers when the quality of sleep decreases as well. For example, the results of an experiment conducted in 2003, which included examining patients who had been vaccinated against hepatitis, showed that the amount of antibodies in patients who did not sleep the night after vaccination was twice as low compared to that of patients. who slept well.

wellnessspiritualitysocial mediaself caresciencepsychologyorganicmental healthlongevity magazinelifestylehow tohealthfitnessfeaturefashionfact or fictiondiydietdecorcelebritiesbodybeautyathleticsadvice

About the Creator

News Correct

Information WorldWide MORE INFORMATION

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights


There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2023 Creatd, Inc. All Rights Reserved.