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Our Lifestyle: Why Yogurt Can Supercharge Your Health, Sleep & More!
Cheap, easy to find, and a favourite health food of many, you can’t go wrong with eating yogurt. It’s not just tasty too.
Eating yogurt as part or your vegetarian diet can help you sleep and give you a number of health benefits as well.
We explain how, right here!
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+/Olivie Strauss How Yogurt Could Help Your Health!
If you stick to a healthy choice of yogurt – like Greek yogurt and probiotic yogurts – then eating yogurt in can be a great diet choice. However did you know that these healthy yogurts also have anti-inflammatory and antioxidant properties?
The anti-inflammatory nature of yogurt has been studied before, and is important to note as many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation.
Therefore incorporating anti-inflammatory foods into your diet – like yogurt or spinach – is a no-brainer.
Indeed one study saw inflammation markers reduce in IBD (Inflammatory Bowel Disease) patients when they consumed probiotic yogurts
Yogurt is also a great source of antioxidants. That’s important as antioxidants appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
Antioxidant foods also help protect your body and can even reverse damage that has been done by oxidative stress.
Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage. The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like yoghurt or grapes – should be a priority.
The science has been backed up too. Yogurt appears to reduce the risk of cognitive decline associated with diseases like dementia and Alzheimer’s, could reduce the risk of colon cancer, and could protect against cardiovascular disease.
Greek yogurt, as well as low-sugar yoghurts, are also a healthy and filling snack that could help you lose weight if consumed instead of higher calorie and unhealthier foods.
Yogurt has anti-inflammatory and antioxidant qualities. Because of that, several studies have shown yogurt to have a positive effect on health, potentially protect against disease, and boost the immune system.
Eating Yogurt Before Bed: The Surprising Sleep Aid
Although eaten for centuries, it’s only recently that we’re discovering that eating yogurt before bed may actually benefit sleep.
That’s because yogurt – particularly Greek yogurt – is a great source of tryptophan, an essential amino acid that we don’t produce naturally, and which we must obtain through diet.
Supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce an important sleep hormone called melatonin.
Melatonin regulates the sleep-wake cycle, and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin.
Therefore eating yogurt at night could be a great way to top up your natural melatonin levels at the right time and make you sleepy.
It doesn’t end there either. Yogurt is a rich source of calcium, which combines with tryptophan to create more melatonin. So if you eat a yogurt at night you really are giving your body a dose of sleepiness.
Eating yogurt at night could help sleep quality and onset due to the presence of tryptophan – which helps produce the sleep hormone melatonin – as well as calcium. All of which have been shown to have a positive effect on sleep.
Photo for illustrative purposes only: Unsplash+ Yogurt: Incorporating It Into Your Diet
Yogurt can be found in shops and supermarkets around the world. This superfood is cheap and can be easily incorporated with other foods.
There are many different ways to incorporate yogurt into your diet. The easiest is to combine yogurt with something like cinnamon.
If you put some chia seeds and flax seeds in as well, you will have an incredibly healthy and nutritious morning or evening snack.
Are There Any Potential Side Effects?
If you don’t have a lactose allergy then moderate consumption of yogurt shouldn’t cause any side effects. However eating yoghurt in excess could lead to side effects like bloating, gas, and diarrhoea.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Spinach Can Supercharge Your Health, Sleep & More!
Cheap, easy to find, and a favourite health food of many, you can’t go wrong with eating spinach. They’re not just tasty too.
Eating spinach as part or your vegan or vegetarian diet can help you sleep and give you a number of health benefits as well.
We explain how, right here!
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+/Laura Adai The Health Rundown: What Spinach Could Offer You!
This remarkable leafy green is an anti-inflammatory, and is loaded with antioxidants. Both are crucial to keeping your health in check, and can even reverse damage done to your body.
The powerful anti-inflammatory nature of spinach has been studied before, and is important to note as many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation.
Therefore incorporating anti-inflammatory foods into your diet – like spinach or walnuts – is a no-brainer.
In fact one study even concluded that spinach had anti-cancer and anti-obesity properties.
Spinach is also a great source of antioxidants. That’s important as antioxidants appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
Antioxidant foods also help protect your body and can even reverse damage that has been done by oxidative stress.
Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage. The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like spinach or grapes – should be a priority.
The science has been backed up too. Spinach has some of the highest antioxidant qualities among vegetables, appears to be have anti-diabetic properties, could have strong cardiovascular benefits, and may help reduce the risk of Alzheimer’s.
Spinach has anti-inflammatory and antioxidant qualities. Because of that, several studies have shown spinach to have a positive effect on health, potentially protect against disease, and boost the immune system.
Eating Spinach Before Bed: The Surprising Sleep Aid
Although eaten for centuries, it’s only recently that we’ve discovered that eating spinach before bed may actually benefit sleep.
That’s because spinach is a great source of tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet.
Supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce an important sleep hormone called melatonin.
Melatonin regulates the sleep-wake cycle, and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin. Therefore eating spinach before bed could be a great way to top up your natural melatonin levels at the right time and make you sleepy.
Tryptophan also helps your body produce serotonin – a hormone that helps with our mood, well-being and happiness. Serotonin has a role to play in inducing sleep, and is needed in order for the body to produce that all-important sleep hormone – melatonin!
It doesn’t end there either. Spinach is a rich source of magnesium. Why’s that notable? Well supplementing with magnesium has been shown to help relieve symptoms of insomnia and improve sleep efficiency, sleep time and sleep onset. It’s also been shown to reduce anxiety – one of the leading causes of insomnia.
It’s also rich in folate – known as Vitamin B9. This vitamin tends to be low in individuals that suffer from insomnia and sleep disorders, so topping up folate levels by eating spinach could help sleep quality.
Eating spinach before bed could help sleep quality and onset due to the presence of tryptophan – which helps produce the sleep hormone melatonin – as well as magnesium and folate. All of which have been shown to have a positive effect on sleep.
Photo for illustrative purposes only Spinach: Incorporating It Into Your Diet
Spinach can be found in shops and supermarkets around the world. This leafy green superfood can be eaten on its own, but it’s also easy to incorporate into your diet.
There are many different ways to incorporate spinach into your diet too. You can use it as a side for a main dish, bake it into pastries, or as part of a curry.
For the full benefits of spinach we recommend including it as part of a smoothie. This tends to be the best way to get the full anti-inflammatory and antioxidant benefits of this remarkable vegetable.
Are There Any Potential Side Effects?
If you don’t have a spinach allergy then moderate consumption of spinach shouldn’t cause any side effects. However eating spinach in excess could lead to side effects like bloating, gas, and diarrhoea.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Oatmeal Can Supercharge Your Health, Sleep & More!
It’s typically eaten at breakfast as muesli or porridge, but eating oatmeal during the day and even before bed can actually help you sleep and give you a number of health benefits as well.
We explain how, next!
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only The Health Rundown: What Oatmeal Could Offer You!
Oatmeal (when it’s the whole grain) is packed full of fiber, which is important as fiber has an anti-inflammatory role to play in the body – particularly in the gut – and is great for digestion.
A high fiber diet has been linked to lower body weight, as well as ‘alleviating obesity-induced chronic inflammation’, so including oatmeal in your diet is a positive move.
Indeed, many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation. Therefore incorporating anti-inflammatory foods into your diet – like oatmeal or walnuts – is a no-brainer.
Whole oats are also packed with antioxidants.
That’s important as antioxidant foods help protect your body and can even reverse damage that has been done by oxidative stress.
Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage. The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like oatmeal or grapes – should be a priority.
The science has been backed up too. Consuming oatmeal appears to lower bad cholesterol, lower blood sugar levels, and can reduce the risk of colon cancer.
On top of that there’s evidence that eating oats can help individuals lose weight as oatmeal is very filling. Therefore eating oatmeal before bed could stop snacking, keep you full throughout the night, and possibly help with weight loss goals.
Oatmeal is rich in fiber and has anti-inflammatory and antioxidant qualities. Because of that, several studies have shown oatmeal to have a positive effect on health, potentially protect against disease, and boost the immune system.
Eating Oatmeal Before Bed: The Surprising Sleep Aid
Although eaten for centuries, it’s only recently that we’re discovering that eating oatmeal before bed may actually benefit sleep.
That’s because eating oatmeal before bed can directly help you sleep due to the presence of melatonin in oatmeal.
This hormone regulates the sleep-wake cycle and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin.
The fact oatmeal is a natural source of the sleep hormone melatonin means this remarkable food could act as a sleep aid for individuals suffering with insomnia.
Oatmeal is also a good source of tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet.
Supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce that all important sleep hormone – melatonin! Therefore eating oatmeal before bed could be a great way to top up your natural melatonin levels at the right time.
It doesn’t end there either. Oatmeal is a great source of magnesium. Why’s that notable? Well supplementing with magnesium has been shown to help relieve symptoms of insomnia and improve sleep efficiency, sleep time and sleep onset. It’s also been shown to reduce anxiety – one of the leading causes of insomnia.
Eating oatmeal before bed could help sleep quality and onset due to the presence of melatonin, tryptophan and magnesium. All of which have been shown to have a positive effect on sleep.
Photo for illustrative purposes only Oatmeal: Incorporating It Into Your Diet
Oatmeal can be found in shops and supermarkets around the world. This fiber rich superfood is cheap and can be easily incorporated with other foods to make a tasty meal.
There are many different ways to incorporate oatmeal into your diet. The easiest is to make porridge and add something like cinnamon.
If you put some chia seeds and flax seeds in as well, you will have an incredibly healthy and nutritious morning or evening snack.
Are There Any Potential Side Effects?
If you don’t have an oatmeal allergy then moderate consumption of oatmeal shouldn’t cause any side effects. However eating oatmeal in excess could lead to side effects like bloating, gas, and constipation.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Pears Can Supercharge Your Health, Sleep & More!
Cheap, easy to find, and a favourite fruit of many, you can’t go wrong with eating pears. They’re not just tasty too.
Eating a pear as part or your vegan or vegetarian diet can help you sleep and give you a number of health benefits as well.
We explain how, right here!
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+/Allison Saeng The Health Rundown: What Pears Could Offer You!
This remarkable fruit is an anti-inflammatory, and is loaded with antioxidants. Both are crucial to keeping your health in check, and can even reverse damage done to your body.
The anti-inflammatory nature of pears has been studied before, and is important to note as many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation.
Therefore incorporating anti-inflammatory foods into your diet – like pear or walnuts – is a no-brainer.
Pear is also a great source of antioxidants. That’s important as antioxidants appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
Antioxidant foods also help protect your body and can even reverse damage that has been done by oxidative stress.
Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage.
The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like pear or grapes – should be a priority.
The science has been backed up too. Consumption of pears has been linked to a reduction in risk of diabetes and stroke.
Pears have anti-inflammatory and antioxidant qualities. Because of that, studies have shown eating pear to have a positive effect on health, potentially reduce risk of disease, and boost the immune system.
Eating A Pear Before Bed: The Surprising Sleep Aid
Although eaten around the globe for generations, it’s only recently that we’re discovering that eating a pear before bed may actually benefit sleep.
That’s because pears are a great source of tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet.
Supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce an important sleep hormone called melatonin.
Melatonin regulates the sleep-wake cycle, and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin. Therefore eating pears before bed could be a great way to top up your natural melatonin levels at the right time and help you sleep.
Tryptophan also helps your body produce serotonin – a hormone that helps with our mood, well-being and happiness. Serotonin has a role to play in inducing sleep, and is needed in order for the body to produce that all-important sleep hormone – melatonin!
It doesn’t end there either. Pears are rich in folate – also known as Vitamin B9 – which tends to be low in individuals that suffer from insomnia and sleep disorders. So topping up folate levels by eating pears could help sleep quality.
Pears are also low in sugar content and calories compared to other fruits, making them a perfect evening snack!
Eating a pear before bed could help sleep quality and onset due to the presence of tryptophan – which helps produce the sleep hormone melatonin – as well as folate. All of which have been shown to have a positive effect on sleep.
Photo for illustrative purposes only: Unsplash+/Hrant Khachatryan Pears: Incorporating Them Into Your Diet
Pears can be found in shops and supermarkets around the world. They are delicious and can be eaten in their natural form, and so are easy to incorporate into your diet.
There are many different ways to incorporate pears into your diet too. You can use them as a topping for yoghurt, as part of a fruit salad, or in a smoothie with kiwi, chia seeds, and strawberries!
For sleep benefits, eating a pear alongside a sleep superfood like pineapple in the evening will suffice.
Are There Any Potential Side Effects?
If you don’t have a pear allergy then moderate consumption of pears shouldn’t cause any side effects. However eating pears in excess could lead to side effects like bloating, gas, diarrhoea, and vomiting.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Papaya (Pawpaw) Can Supercharge Your Health, Sleep & More!
Sweet, colorful, and a favourite fruit of many, you can’t go wrong with eating papaya as part of your vegetarian or vegan diet.
They’re not just tasty too. Eating papay can help you sleep and give you a number of health benefits as well.
We explain how, right here!
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+ The Health Rundown: What Papaya Could Offer You!
This remarkable fruit is also an anti-inflammatory, and is loaded with antioxidants. Both are crucial to keeping your health in check, and can even reverse damage done to your body.
The anti-inflammatory nature of papaya has been studied before, and is important to note as many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation.
Therefore incorporating anti-inflammatory foods into your diet – like papaya or walnuts – is a no-brainer.
In particular, papaya contains an anti-inflammatory compound called papain which has been shown to be as strong an anti-inflammatory as some drugs on the market. Subsequently studies have seen promising signs that papaya is anti-cancer, and could be beneficial for those with cardiovascular disease.
Papaya is also a great source of antioxidants. That’s important as antioxidants appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
Antioxidant foods also help protect your body and can even reverse damage that has been done by oxidative stress. Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage. The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like papaya or grapes – should be a priority.
The science has been backed up too. One study made clear that papaya has ‘high antioxidant capacity’ and might be a candidate for treatment options for ‘oxidative-related diseases’. Whilst another saw potential in papaya for ‘repairing mechanisms’ that have been linked to Alzheimer’s.
Papaya has anti-inflammatory and antioxidant qualities. Because of that, several studies have shown papaya to have a positive effect on health, potentially protect against disease, and boost the immune system.
Eating Papaya Before Bed: The Surprising Sleep Aid
Although eaten around the globe for generations, it’s only recently that we’re discovering that eating papaya before bed may actually benefit sleep.
That’s because papaya is a great source of tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet.
Supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce an important sleep hormone called melatonin.
Melatonin regulates the sleep-wake cycle, and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin. Therefore eating papaya before bed could be a great way to top up your natural melatonin levels at the right time.
Tryptophan also helps your body produce serotonin – a hormone that helps with our mood, well-being and happiness. Serotonin has a role to play in inducing sleep, and is needed in order for the body to produce that all-important sleep hormone – melatonin!
It doesn’t end there either. Papaya is a good source of magnesium and folate. Why’s that notable? Well supplementing with magnesium has been shown to help relieve symptoms of insomnia and improve sleep efficiency, sleep time and sleep onset. It’s also been shown to reduce anxiety – one of the leading causes of insomnia.
Whilst folate – also known as Vitamin B9 – tends to be low in individuals that suffer from insomnia and sleep disorders, so topping up folate levels by eating papaya could help sleep quality.
Eating papaya before bed could help sleep quality and onset due to the presence of tryptophan – which helps produce the sleep hormone melatonin – as well as magnesium and folate. All of which have been shown to have a positive effect on sleep.
Photo for illustrative purposes only: Unsplash+ Incorporating Papaya Into Your Diet
Papaya can be found in shops and supermarkets around the world. They are delicious and can be eaten in their natural form, and so are easy to incorporate into your diet.
There are many different ways to incorporate papaya into your diet too. You can use them as a topping for yoghurt, as part of a fruit salad, in a salsa, or even roasted!
Are There Any Potential Side Effects?
If you don’t have a papaya allergy then moderate consumption of papaya shouldn’t cause any side effects.
However eating papaya in excess could lead to side effects like bloating, gas, diarrhoea, and vomiting. Eating unripe papaya is to be avoided, as doing so can cause side effects such as damage to the esophagus.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Prunes & Plums Can Supercharge Your Health, Sleep & More!
They’re one of the world’s favourite snacks, but prunes and plums have a surprising number of benefits other than their ease to munch on.
In fact eating prunes and plums can boost your immune system and can potentially protect you from disease. While eating them before bed could even help you fall asleep, and that’s directly down to the nutrients contained within prunes and plums.
They . We explain how, next.
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+/Laura Adai The Health Rundown: What Prunes & Plums Could Offer You!
This remarkable food is an anti-inflammatory, and is loaded with antioxidants. Both are crucial to keeping your health in check, and can even reverse damage done to your body.
The anti-inflammatory nature of prunes and plums has been studied before, and is important to note as many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation.
Therefore incorporating anti-inflammatory foods into your diet – like pumpkin seeds or prunes – is a no-brainer.
Prunes and plums are also packed with antioxidants. That’s important as antioxidants appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
Antioxidant foods also help protect your body and can even reverse damage that has been done by oxidative stress. Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage.
The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like prunes, plums or garlic – should be a priority.
The science has been backed up too. Anthocyanins – an antioxidant that is found in prunes – was concluded in one study to have a potential role in cancer prevention, another stated that prunes had ‘potent anti-inflammatory and antioxidative agents’, whilst another saw promising signs that prunes could even help with anxiety disorders.
Prunes and plums have powerful anti-inflammatory and antioxidant qualities. Because of that, several studies have shown prunes and plums to have a positive effect on health, potentially protect against disease, and boost the immune system.
Eating Prunes & Plums Before Bed: The Surprising Sleep Aid
As early as the 13th century monks in France were eating prunes, after discovering that the dried out plums were still edible months later. However it’s in the 21st century that we’ve discovered just how good the fruit is for our health.
In particular they can help us sleep. That’s because prunes and plums are a good source of tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet.
Supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce an important sleep hormone called melatonin.
Melatonin regulates the sleep-wake cycle, and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin. Therefore eating prunes before bed could be a great way to top up your natural melatonin levels at the right time.
Tryptophan also helps your body produce serotonin – a hormone that helps with our mood, well-being and happiness. Serotonin has a role to play in inducing sleep, and is needed in order for the body to produce that all-important sleep hormone – melatonin!
It doesn’t end there either. Prunes also contain magnesium. Why’s that notable? Well supplementing with magnesium has been shown to help relieve symptoms of insomnia and improve sleep efficiency, sleep time and sleep onset. It’s also been shown to reduce anxiety – one of the leading causes of insomnia.
Eating prunes and plums before bed could help sleep quality and onset due to the presence of tryptophan, serotonin melatonin and magnesium. All of which have been shown to have a positive effect on sleep quality.
Photo for illustrative purposes only: Unsplash+/Anita Austvika Prunes & Plums: Incorporating Them Into Your Diet
Plums and prunes can be found in shops and supermarkets around the world. They are delicious and can be eaten in their natural form, and so are easy to incorporate into your diet.
There are many different ways to incorporate prunes into your diet too. You can use them as a topping for porridge, yoghurt or muesli, or even eaten with ice cream.
For full sleep benefits, eating 3-5 prunes in the evening should suffice. Or just have a couple of plums an hour or two before bed.
Are There Any Potential Side Effects?
If you don’t have a plum allergy then moderate consumption shouldn’t cause any side effects. However eating prunes in excess could lead to side effects like bloating, gas, and diarrhoea.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Walnuts Can Supercharge Your Health, Sleep & More!
Walnuts have been consumed by humans as long ago as 7000 BC, but are believed to have been eaten by our ancestors even further back in time.
However they’re not only fascinating because of those longevity statistics, but also due to their ability to directly effect sleep and your health!
We explain how, next.
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+/Engin Akyurt The Health Rundown: What Walnuts Could Offer You!
This remarkable food is an anti-inflammatory, and is loaded with antioxidants too. Both are crucial to keeping your health in check, and can even reverse damage done to your body.
The anti-inflammatory nature of walnuts has been studied before, and is important to note as many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation.
Therefore incorporating anti-inflammatory foods into your diet – like pumpkin seeds or walnuts – is a no-brainer.
Walnuts are also a great source of antioxidants and are one of the best sources of polyphenols amongst tree nuts. That’s important as antioxidants appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
Antioxidant foods also help protect your body and can even reverse damage that has been done by oxidative stress.
Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage. The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like walnuts or garlic – should be a priority.
The science has been backed up too. The American Chemical Society has stated previously that the ‘antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects.’
Studies have also found that consumption of walnuts can reduce the risk of cardiovascular disease, can improve brain function, diabetes and even depression, and incredibly, have been seen in mice studies to prevent and treat cancer.
Walnuts have powerful anti-inflammatory and antioxidant qualities. Because of that, several studies have shown walnuts to have a positive effect on health, protect against disease, and boost the immune system.
Eating Walnuts Before Bed: A Surprising Sleep Aid
One of the reasons they can help sleep is the fact walnuts contain melatonin – a hormone that regulates the sleep-wake cycle. This hormone is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin.
Indeed one study showed that when walnuts are eaten the concentration of melatonin in blood increases. Therefore eating a handful of walnuts before bed could be a great way to top up your natural melatonin levels at the right time.
Walnuts are also a good source of tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet. Interestingly, supplementing with this amino acid appears to decrease the time it takes to fall asleep because it’s needed in order for the body to produce that all-important sleep hormone – melatonin!
It doesn’t end there either. An ounce of walnuts contains around 15% of your recommended daily intake of magnesium.
Why’s that notable? Well supplementing with magnesium has been shown to help relieve symptoms of insomnia and improve sleep efficiency, sleep time and sleep onset. It’s also been shown to reduce anxiety – one of the leading causes of insomnia.
There’s another sleep benefit too. Walnuts are a notable source of folate – known as Vitamin B9. This essential vitamin tends to be low in individuals that suffer from insomnia and sleep disorders, so topping up folate levels by eating walnuts could help sleep quality.
However there are a couple of caveats. Walnuts are high in fat and therefore calories, so eating too many before bed over a prolonged period may result in weight gain. Some individuals are also allergic to walnuts, so take care if introducing them into your diet for the first time.
Eating walnuts before bed could help sleep quality and onset due to the presence of tryptophan, melatonin, magnesium and folate. All of which have been shown to have a positive effect on sleep quality.
Photo for illustrative purposes only: Unsplash+/Engin Akyurt Walnuts: Incorporating Them Into Your Diet
Walnuts are tasty, relatively cheap and can be found around the world. They can also be eaten in their natural form, and so are easy to incorporate into your diet.
There are many other ways to incorporate walnuts into your diet too. You can use them as a topping for porridge, yoghurt or muesli, baked into deserts, or even cooked in curry. You can also chop them up and add them into a stir fry, noodles or pasta to add some ‘crunch’ to your meal.
For sleep benefits, a small handful one or two hours before bedtime will suffice.
Are There Any Potential Side Effects?
If you don’t have a walnut allergy then moderate consumption of walnuts shouldn’t cause any side effects. However, eating walnuts in excess could cause weight gain, and lead to stomach issues such as bloating and diarrhoea.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Grapes Can Supercharge Your Health, Sleep & More!
Evidence exists that grapes have been cultivated by humans since 6500 BC! However it’s not the history of this food that makes it so interesting. Rather it’s the fact that grapes are actually fantastic for your health.
In fact, eating grapes as part of your vegetarian or vegan diet can directly help you sleep and boost your immune system!
We explain how, next.
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+ The Health Rundown: What Grapes Could Offer You!
Did you know grapes have anti-inflammatory and antioxidant properties? The reason for that is due to the presence of anthocyanins – a compound that gives them their distinct color!
That’s important as many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation. Therefore incorporating anti-inflammatory foods into your diet – like grapes and strawberry – is a no-brainer.
Antioxidant foods are also important for sleep as antioxidants appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
In fact antioxidant rich foods – such as grapes – help protect your body and can even reverse damage that has been done by oxidative stress.
Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants. That imbalance then causes illness and tissue damage.
The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like chia seeds or grapes – should be a priority.
The science has been backed up too. Grapes have been shown in studies to be a source ‘of many potential anticancer and cancer chemopreventive agents’, have been shown to potentially prevent Alzheimer’s. They also appear to decrease the risk of cardiovascular disease, and potentially lower blood pressure.
Grapes have anti-inflammatory and antioxidant qualities. Because of that, several studies have shown eating grapes to have a positive effect on health, protect against disease, and boost the immune system.
Grapes Before Bed: The Surprising Sleep Aid
Grapes can be a natural sleep aid.
That’s because eating grapes before bed can directly help you sleep due to the presence of melatonin in grapes. This hormone regulates the sleep-wake cycle and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin.
The fact grapes are a natural source of the sleep hormone melatonin means this remarkable berry could act as a sleep aid for individuals suffering with insomnia.
Grapes are also a good source of tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet.
Supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce that all important sleep hormone – melatonin! Therefore eating grapes before bed could be a great way to top up your natural melatonin levels at the right time.
That’s not all. Grapes are also a rich source of folate – known as Vitamin B9. This essential vitamin tends to be low in individuals that suffer from insomnia and sleep disorders, so topping up folate levels by eating grapes could directly help sleep quality.
There is one caveat though. Grapes have a high sugar content, so if you’re watching your sugar consumption then it’s best to only eat a small handful of grapes in the evening.
Eating grapes before bed could help sleep quality and onset due to the presence of melatonin, tryptophan, and folate. All of which have been shown to have an effect on sleep quality.
Photo for illustrative purposes only: Unsplash+ Incorporating Grapes Into Your Diet
Grapes can be found in shops and supermarkets around the world. They are delicious and can be eaten in their natural form, and so are easy to incorporate into your diet.
If you can, always choose fresh red or purple grapes over white grapes for the best health benefits and nutrients.
There are many different ways to incorporate grapes into your diet too. You can use them as a topping for porridge, yoghurt or muesli, as part of a smoothie, jam or fruit salad, or even eaten with ice cream.
A glass of red wine with your evening meal will also provide some of the health benefits of grapes, however more than one glass could end up being detrimental for your health.
For full sleep benefits, a few grapes in a smoothie with some sleep superfoods like kiwi and chia seeds an hour or two before bedtime will suffice.
Are There Any Potential Side Effects?
If you’re not allergic to grapes then moderate consumption of grapes shouldn’t cause any side effects.
However eating grapes in excess could lead to weight gain due to the high sugar content, as well as side effects like bloating, gas, diarrhoea and heartburn due to the acidity.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Flax Seeds Can Supercharge Your Health, Sleep & More!
Flax seeds have been cultivated for more than 5000 years, but this ancient grain is fascinating not because of its longevity but due to its remarkable health benefits.
In fact, eating flax seeds as part of your vegan or vegetarian diet may directly help you sleep, boost your immune system, and possibly even help you lose weight.
We explain how in this article!
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+ The Health Rundown: What Flax Seeds Could Offer You!
This remarkable seed is an anti-inflammatory, loaded with antioxidants, is full of fiber and protein, while much of the oil in flax seeds is omega-3 fatty acids as well. All are crucial to keeping your health in check.
In particular, flax seeds are packed with α-Linolenic acid – an omega-3 fatty acid – that has powerful anti-inflammatory properties.
Why is that important? Well, many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation. Therefore incorporating anti-inflammatory foods into your diet – like flax seeds or kiwi – is a no-brainer.
Medical research has backed up the remarkable properties of flax seeds too.
Regular consumption was seen by one study to reduce inflammation in obese patients, while another concluded that ‘flax seed supplementation in diet revealed potential health benefits in situations like cardiovascular risk, certain types of cancers and other metabolic disorders.’
Flax seeds are also packed with antioxidants which means they have the potential to protect your cells and tissue from damage.
Antioxidants are also important for sleep as they appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
Antioxidant foods also help protect your body and can even reverse damage that has been done by oxidative stress.
Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage. The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like flax seeds or garlic – should be a priority.
The science has been backed up too. Research has shown that consumption of flax seeds reduces the risks associated with cardiac and coronary disease and with cancer.
Another concluded that eating flax seeds was beneficial for patients with diabetes and for gastro-intestinal health, whist another suggested that supplementing with flax seeds could help with weight loss – so eating flax seeds before bed may help you lose weight and fall asleep.
Flax seeds have anti-inflammatory and antioxidant qualities, and are packed with omega-3 fatty acids. Because of that, several studies have shown flax seeds to have a positive effect on health, protect against disease, and boost the immune system.
Eating Flax Seeds Before Bed: The Surprising Sleep Aid
Packed with protein, fiber, and with exceptional health benefits, flax seeds are also great to eat before bed due to their ability to act as a natural sleep aid.
That’s because flax seeds are rich in tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet.
Interestingly, supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce an important sleep hormone called melatonin.
Melatonin regulates the sleep-wake cycle, and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin. Therefore eating a handful of flax seeds before bed could be a great way to top up your natural melatonin levels at the right time.
Tryptophan also helps your body produce serotonin – a hormone that helps with our mood, well-being and happiness. Serotonin has a role to play in inducing sleep, and is needed in order for the body to produce that all-important sleep hormone – melatonin!
It doesn’t end there either. An ounce of flax seeds contains around 20-25% of your recommended daily intake of magnesium. Why’s that notable? Well supplementing with magnesium has been shown to help relieve symptoms of insomnia and improve sleep efficiency, sleep time and sleep onset. It’s also been shown to reduce anxiety – one of the leading causes of insomnia.
Eating flax seeds before bed could help sleep quality and onset due to the presence of tryptophan – which helps the body produce the important sleep hormone melatonin – and magnesium. All of which have been shown to have a positive effect on sleep quality.
Photo for illustrative purposes only: Unsplash+/Slashio Photography Incorporating Flax Seeds Into Your Diet
Flax seeds are cheap and can be found in shops and supermarkets around the world. They can also be eaten in their natural form, and so are easy to incorporate into your diet.
There are many different ways to incorporate flax seeds into your diet too. You can use them as a topping for porridge, yoghurt or muesli, baked into bread, sprinkled on the top of rice, or as part of a smoothie.
For sleep benefits, a small handful in a yoghurt with sleep superfood kiwi before bedtime – or with cinnamon milk – will suffice.
What About Potential Side Effects?
If you don’t have a flax seed allergy then moderate consumption of flax seeds shouldn’t cause any side effects. However due to their high fiber content, eating flax seeds in excess could lead to bloating, gas, diarrhoea and constipation.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
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Our Lifestyle: Why Pumpkin Seeds Can Supercharge Your Health, Sleep & More!
It’s believed that pumpkin seeds were eaten by humans as early as 7000 BC.
However it’s not the history of this seed that makes it so interesting, but rather the fact that eating pumpkin seeds as part of your vegetarian or vegan diet can directly help you sleep and boost your immune system!
We explain how, next.
Disclaimer: You must always consult your doctor before including a new supplement or food into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements & foods may interfere with medications and/or cause allergic reactions.
Photo for illustrative purposes only: Unsplash+/Olivie Strauss The Health Rundown: What Strawberries Could Offer You!
This remarkable seed is an anti-inflammatory, loaded with antioxidants, is full of fiber, and contains omega-3 and omega 6 fatty acids. All are crucial to keeping your health in check.
The anti-inflammatory nature of pumpkin seeds has been studied before, and is important to note as many major diseases like heart disease, arthritis, diabetes and Alzheimer’s are often linked to chronic inflammation.
Therefore incorporating anti-inflammatory foods into your diet – like pumpkin seeds or kiwi – is a no-brainer.
Pumpkin seeds are also a great source of antioxidants – such as Vitamin E, which can protect cells from damage. That’s important as antioxidants appear to have a direct effect on sleep quality, as they support the immune system and help promote restfulness at night.
Antioxidant foods also help protect your body and can even reverse damage that has been done by oxidative stress.
Oxidative stress comes about when there’s an imbalance between free radical molecules (which can cause harm) and antioxidants – that imbalance then causes illness and tissue damage. The result can be the development of diseases such as cancer, diabetes, rheumatoid arthritis, heart disease and many others. Therefore eating antioxidant foods – like pumpkin seeds or garlic – should be a priority.
The science has been backed up too. Studies have shown pumpkin seeds to have anti-cancer properties, another study – albeit on rats – showed consumption of pumpkin seeds alongside flax seeds were anti-diabetic, whilst consumption of seeds is known to reduce the risk of cardiovascular disease.
Pumpkin seeds have anti-inflammatory and antioxidant qualities. Because of that, several studies have shown pumpkin seeds to have a positive effect on health, protect against disease, and boost the immune system.
Pumpkin Seeds Before Bed: The Surprising Sleep Aid
They’re not only tasty, but eating pumpkin seeds could benefit your sleep duration and quality.
That’s because pumpkin seeds are rich in tryptophan – an essential amino acid that we don’t produce naturally, and which we must obtain through diet. Interestingly, supplementing with this amino acid appears to decrease the time it takes to fall asleep as tryptophan helps your body produce an important sleep hormone called melatonin.
Melatonin regulates the sleep-wake cycle, and is so important to our sleep health that often individuals who are struggling to sleep – or have been diagnosed with insomnia – are prescribed melatonin.
Therefore eating a handful of pumpkin seeds before bed could be a great way to top up your natural melatonin levels at the right time.
Tryptophan also helps your body produce serotonin – a hormone that helps with our mood, well-being and happiness. Serotonin has a role to play in inducing sleep, and is needed in order for the body to produce that all-important sleep hormone – melatonin!
It doesn’t end there either. An ounce of pumpkin seeds contains around 20% of your recommended daily intake of magnesium.
Why’s that notable? Well, supplementing with magnesium has been shown to help relieve symptoms of insomnia and improve sleep efficiency, sleep time and sleep onset. It’s also been shown to reduce anxiety – one of the leading causes of insomnia.
Pumpkin seeds are also a good source of zinc, a mineral that has been shown to help regulate sleep, and subsequently reduce the number of wake ups during the night.
Now here’s the big reveal. A study in Italy gave people suffering insomnia supplements of melatonin, magnesium and zinc and the conclusion was that this combination improved ‘the quality of sleep and the quality of life’ of the participants. That’s a combination you can get naturally by just eating pumpkin seeds.
Eating pumpkin seeds before bed could help sleep quality and onset due to the presence of tryptophan – which helps the body produce the important sleep hormone melatonin – as well as magnesium and zinc. All of which have been shown to have a positive effect on sleep quality.
Photo for illustrative purposes only: Unsplash+/Olivie Strauss Incorporating Pumpkin Seeds Into Your Diet
Pumpkin seeds are tasty, relatively cheap and can be found around the world. They can also be eaten in their natural form, and so are easy to incorporate into your diet.
There are many other ways to incorporate pumpkin seeds into your diet too. You can roast them, use them as a topping for porridge, yoghurt or muesli, bake them into deserts, or even use them in pumpkin soup. You can also chop them up and add them into a stir fry, noodles or pasta to add some ‘crunch’ to your meal.
For sleep benefits, a small handful one or two hours before bedtime will suffice.
Are There Any Potential Side Effects?
If you don’t have a pumpkin seed allergy then moderate consumption of pumpkin seeds shouldn’t cause any side effects. However, the side effects of eating pumpkin seeds in excess could be stomach issues such as gas or bloating, and even constipation.
As always, we recommend consulting with your doctor if undertaking a diet change, or if you have concerns about how a specific food may interact with any preexisting conditions or medicines.
