Tired and stressed? These adjustments to your diet can help

    Abdulaziz Sobh

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    Feeling tired and exhausted can lead to healthy habits, such as exercising and eating well. These diet strategies can help you get less stressed and sleep better.

    Stress is a normal (and annoying) part of life. And when stress persists, it can influence your health by promoting inflammation that plays a key role in many diseases. On top of that, stress hormones cause a weight gain marked by the storage of fat in your midsection. This type of abdominal fat is especially harmful and may increase your risk of heart disease and stroke.

    Feeling exhausted can be unhealthy in other ways, as it can simultaneously lead to healthy habits, such as exercising and eating well. And some people try to calm down with alcohol, which can be excessive. And when you're in overdrive mode, it's also hard to sleep.

    Appropriate sleep defined as 7 to 9 hours each night is as important to your health, physical and mental performance, as your emotional well-being, such as nutrition and fitness. However, there is a good chance that you are not sleeping well, at least sometimes. The American Psychological Association estimates that 60 percent of Americans have sleep problems at least a few nights a week, and the CDC reports that approximately 30 percent of people routinely do not achieve healthy sleep goals.

    A chronic sleep deficit not only leaves you in a bad mood and groggy; A toll is charged in other ways:

    It affects your performance at work. Your focus and thinking skills deteriorate and affect your ability to perform multiple tasks. In addition, it is more difficult to make difficult decisions when you are deprived of sleep and are more likely to make mistakes.
    It affects your reaction time. This is especially dangerous when driving, as it affects your ability to break or deviate immediately, for example, if the car in front of you suddenly stops or if someone or something is in the middle of the road.
    It makes you hungry. Insufficient sleep interrupts the hormone that tells you that you are hungry, which increases your appetite. At the same time, he messes with the hormone responsible for signaling fullness, which can lead to overeating and ultimately weight problems. And it makes you crave unhealthy foods.
    Encourage your body to store more fat. Loss of sleep causes you to pump more cortisol, a stress hormone that encourages fat storage.
    It makes you more likely to catch a cold. The researchers found that people who sleep six hours or less at night are four times more likely to get sick compared to those who sleep more.
    Increase your risk of heart disease and type 2 diabetes.
    Research suggests that our accelerated lifestyles are partially guilty; We are too stressed, we spend too much time in front of the screens and we have very little activity, all of which can interfere with a good night's rest.

    Try these strategies to help you get less stressed and sleep better.
    Eat more fiber and less saturated fat
    In a small study that examined the effects of food on sleep, researchers found that a low fiber and high fat saturated dietary pattern (found in red meat and in whole and low-fat dairy products) was related to a poorer quality of sleep, with more Waking up at night and less of the restful and deep sleep you need to wake up feeling refreshed.

    Another study found that participants who increased their consumption of insoluble fiber (one of the two types they need) reported feeling less stressed and said they had fewer headaches and better well-being during the study period.

    Approximately half of Americans do not reach daily fiber goals, which is in the range of 25 to 35 grams per day. You can get this amount, along with a mixture of soluble and insoluble fiber, by adopting plant-rich fiber foods, which include fruits, vegetables, beans, nuts, seeds, and whole grains. Because a sudden increase in fiber can cause some unwanted GI effects, gradually increase your fiber intake and be sure to drink plenty of fluids along the way, which will give your system the opportunity to adapt to your new and healthier rule.

    Stick to the recommended added sugar limits
    Additional sugar has also been linked to interrupted sleep, so be sure to follow the limits of the American Heart Association of six teaspoons per day for women and nine for men. Think beyond what you add to your coffee and tea and the usual dessert suspects and start looking at the labels to get an idea of ​​the foods that provide added sugars. Bread and cereals (including healthier whole-grain varieties), plant-based milk, condiments, flavored yogurts, soups, granola bars, cold meats and desiccated are some of the foods more cunning that often contain excessive amounts of added sugars. When you keep track of these hidden sources of sugar, free your sugar caps for low-sugar desserts, so you can stay within the limits but still enjoy a sweet treat.

    Make sure you're getting enough magnesium
    Magnesium is a calming mineral that helps you better manage depletion because it plays a role in the pathways that regulate the levels of stress you feel: symptoms such as a fast heart, anxiety, and headaches.

    Also, when you're stressed, you excrete extra magnesium and there's a good chance you're not getting enough to get started; Research suggests that most people are not meeting their daily needs. Insufficient intake has been linked to sleep problems, so it is a good idea to increase your intake so you can calm your mind and rest better.

    You can definitely get magnesium from the food if you try; It is found in green leafy vegetables, beans, nuts, seeds, and whole grains, along with everyone's favorite source, dark chocolate. However, unless you are eating a spectrum of these foods regularly, you may not get enough daily. In that case, talk to your doctor or registered dietitian about supplements, as some common ways are related to colic and possibly diarrhea.

    Satisfy your sweet tooth with dark chocolate.
    In addition to helping you meet your magnesium needs, studies indicate that dark chocolate lowers stress hormone levels, cortisol, which helps you better cushion the physical effects of stress. But it also helps you deal with the emotional effects of stress. (Anyone who enjoys chocolate can relate!) The so-called therapeutic dose is approximately 1½ ounce of dark chocolate per day; more than this it can put you above your added sugar goals.

    Eat your omegas
    These anti-inflammatory fats, found mainly in fatty fish, such as salmon and sardines, along with certain nuts and seeds, can help regulate your mood. In a small study among medical students, supplementation with these fats was related to a 20 percent reduction in anxiety symptoms. Other studies have found that during periods of high stress, supplements help people feel better and less anxious.

    Stop the night eating
    If your nighttime routine involves eating within two to three hours before bedtime, you may need to examine this habit. Eating so close to bed can cause acid reflux, which can interfere with your sleep. Avoid large dinners and incessant raids in the kitchen that can lead you to feel cramped at night. It is also a good idea to reduce really rich desserts and high-fat meals, which can aggravate the situation. (However, these also tend to be high in saturated fat, so they are not excellent for sleeping.) Close the kitchen a few hours before going to bed and sit straight while watching Netflix compulsively to allow your body the time it needs. You need to digest properly before going to sleep.

    Be careful with caffeine
    You know that caffeine is a stimulus, so you know it can't be good before bedtime. But caffeine can affect your sleep a long time after consuming it, for a period of six hours before bedtime. When you drink it within this period of time, you can shave approximately one hour after your sleep time. Also, if you already feel stressed and anxious, caffeine can amplify these feelings. Try to avoid coffee and other sips with caffeine early in the afternoon, and also monitor your symptoms when you participate. If you discover that caffeinated drinks make you feel worse, switch to decaffeinated (which also contains a small amount of caffeine). Other non-caffeinated ways to cheer up include a glass of cold water, some light is stretched on your desk (for blood to flow), or a short walk outside. These measures can help you overcome depression in the afternoon and fall asleep when bedtime comes.

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