Top 10 Foods That Help You Sleep Better After 40

 

Are you struggling to catch some good night's sleep? Well, you're not alone. As we grow older, getting a good night's sleep can feel like an Impossible Dream. But before you reach for sleeping pills why not try changing your diet? Believe it or not, the foods you eat have a significant impact on your ability to get restful sleep. In fact, some foods can promote relaxation and even aid in the production of sleep hormones like melatonin. So today, let's learn about some tasty treats that will have you asleep like a newborn in no time.

Number One Warm Milk: 

Now before you roll your eyes and dismiss this as just another old wives tale, hear me out. Warm milk has been a go-to sleep aid for generations and there's actually some science to back it up. According to a study published in the International Journal of Environmental Research and Public Health, warm milk contains tryptophan, an amino acid that helps your brain produce serotonin, a neurotransmitter that regulates your mood and helps you relax. And when your brain produces serotonin it also produce melatonin, the hormone that regulates your sleep cycle. So drinking warm milk before bed could help you fall asleep faster and sleep more soundly. Also there's something comforting about sipping on a warm glass of milk before bed maybe it's the nostalgia of being tucked in by your mom when you were a kid or maybe it's just the feeling of warmth spreading through your body that makes you feel cozy and relaxed. 

Number Two Almonds: 

Almonds are full of magnesium, a mineral that improves sleep quality especially in older adults. Studies show that magnesium increases the levels of gamma aminobutyric acid 'Gaba' in the brain which is a neurotransmitter that promotes relaxation and sleep and since magnesium is a natural muscle relaxant it also helps ease any aches or pains that might be keeping you awake at night. But that's not all, almonds are also a good source of protein and eating a protein-rich snack before bed can actually regulate your blood sugar levels throughout the night. This prevents any sudden dips in blood sugar that might wake you up in the middle of the night especially if you're prone to low blood sugar. So if you're someone who's over 40 and struggling to get a good night's sleep, consider adding some almonds to your bedtime routine. 

Number Three Fatty Fish:

The omega-3 fatty acids found in fatty fish like Salmon, Mackerel and Tuna can actually help improve sleep quality especially for those of us who have crossed the big 4-0 mark. Omega-3s are essential fatty acids that play a key role in brain function and are known to reduce inflammation throughout the body. Now I know what you're thinking but how does reducing inflammation help me sleep better? Well inflammation in the body can cause all sorts of problems including pain, stiffness and even mood disorders like anxiety and depression. By reducing inflammation Omega-3s alleviate these issues making it easier for you to relax and drift off to dreamland. But don't just take my word, for it a study published in the Journal of Clinical Sleep Medicine found that participants who consumed fatty fish three times a week for six months experienced significant improvements in their sleep quality compared to those who didn't eat fish.

Number Four Bananas:

The Humble banana is not just a tasty snack but also a potential sleep aid. As we age our sleep patterns change and it becomes more difficult to get the restful sleep we need. Fortunately, bananas contain a range of nutrients and compounds that can improve sleep quality including potassium and magnesium. Potassium is an essential mineral that regulates blood pressure and reduces the risk of heart disease. As we age our risk of developing high blood pressure increases which can interfere with sleep quality. So if you want to lower your blood pressure and catch some sleep just peel a banana and chow down magnesium. On the other hand, bananas relaxes muscles and promotes calmness making it easier to fall asleep. And let's not forget about the compounds in bananas that reduce stress and promote relaxation such as dopamine and catechins because who doesn't want to eat a delicious snack that also makes them feel less dressed and more chill? 

Number Five Chamomile Tea: 

Did you know that chamomile tea has been used for centuries as a natural remedy for insomnia and anxiety. In fact, ancient Egyptians, Greeks and Romans all used chamomile for medicinal purposes including treating insomnia and promoting relaxation. And now even science is proving its benefits. A study published in the Journal Complementary Therapy and Medicine, found that chamomile extract improved sleep quality and reduced symptoms of depression in people with chronic insomnia. So how does chamomile tea work its magic? Well, chamomile tea contains a compound called apagenin. Now apagenin is like a little sleep fairy that goes into your brain and tells it to calm down. It binds to certain receptors in your brain that are responsible for inducing sleepiness hence you feel more relaxed and ready to snooze plus chamomile tea is delicious and soothing. There's nothing like snuggling up with a hot cup of tea before bed and letting the worries of the day melt away.

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Number Six Kiwi:

I know it is annoying being wide awake at 3 am. So here is a fruity solution for you all. A study published in the Asia-pacific Journal of Clinical Nutrition found that eating kiwi fruit improves sleep quality in adults over 40. That's right, the delicious kiwi can do more than just add a pop of color to your fruit bowl. In the study 24 adults over 40 years old ate two kiwi fruits one hour before bedtime for four weeks and guess what? The Kiwi eaters fell asleep more quickly, slept more soundly and felt more rested in the morning compared to the control group. Kiwi is rich in serotonin, a hormone that regulates your sleep cycle plus it's packed with other nutrients like vitamin C and antioxidants which reduce inflammation and promote overall health.

Number Seven Sweet Potatoes:

One of the most notable benefits of sweet potatoes is their high potassium content which prevents muscle cramping and reduces the symptoms of restless leg syndrome. This is especially important for anyone who struggles with nighttime leg cramps as these can be incredibly disruptive to sleep and leave you feeling exhausted the next day. Additionally, sweet potatoes are rich in complex carbohydrates which regulate blood sugar levels and promote the release of tryptophan, an amino acid that can help us feel sleepy. So next time you're looking for a tasty and nutritious snack reach for a sweet potato and enjoy a good night's sleep. If you're not sure how to incorporate a sweet potato into your nighttime routine, you can find so many creative ways to do so for example, you can make sweet potato fries and sprinkle them with cinnamon and nutmeg for a tasty and soothing snack. Alternatively, you could mash some sweet potatoes with your favorite herbs and spices. Just don't eat them too close to bedtime or you might end up with a sugar rush that keeps you awake all night.

Number Eight Tart Cherries:

Whether it is work stress that keeps your mind racing or those aches and pains that seem to pop up out of nowhere, tart cherries are the ultimate solution. These little guys are packed with melatonin, a hormone that helps regulate sleep. But it's not just about the melatonin, tart cherries also contain compounds called anthocyanins which have been shown to reduce inflammation and muscle soreness. So if you can't seem to get comfortable at night, tart cherries might just be the ticket to a restful sleep and of course there is scientific evidence for all this. A study published in the Journal of Medicinal Food, found that adults who drank tart cherry juice twice a day for two weeks experienced significant improvements in sleep quality and duration.

Number Nine Cottage Cheese:

Cottage cheese is rich in protein particularly casein which is a slow digesting protein that keeps you feeling full throughout the night. And when you feel full you're less likely to wake up in the middle of the night with a grumbling tummy right? But that's not all, cottage cheese also contains an amino acid called tryptophan which your body uses to produce the neurotransmitter serotonin. And let's not forget the psychological benefits of eating cottage cheese before bed. Imagine tucking yourself into bed, feeling all snug and cozy knowing that you've just eaten a healthy snack that's going to help you sleep like a baby. It resembles giving yourself a major warm hug from within.

Number Ten Figs:

Figs are nature's way of telling you to sweeten up your dreams. These luscious little fruits are packed with nutrients that help you get a better night's sleep especially if you're over 40. They're a good source of magnesium, a mineral that calms the nervous system and promotes relaxation. Figs are fiber rich which is like a broom for your insides. It helps keep your digestive system running smoothly and prevents any uncomfortable bloating or indigestion that could ruin your sleep. So next time if you crave for a sweet treat before bed, skip the junk food and grab some figs. Instead, you'll get a tasty snack that's good for you and helps you sleep better. 

Sleepless nights don't have to be a constant struggle after 40. With the help of some simple dietary changes you can transform your nights from tossing and turning to deep restful sleep. So pop open a container of cottage cheese, munch on some almonds, sip some chamomile tea and let the sleep promoting properties of these foods work their magic. Also let's not forget that a good night's sleep is not just about your dinner dish but also depends on your preparation for bedtime. So if you want to maximize the benefits of these foods, make it a habit to calm your bedtime routine by either taking a warm bath or reading a book or practicing meditation or yoga and of course avoid any caffeine or stimulating activities before bedtime as they can interfere with your sleep.

15 Foods To Improve Blood Circulation In Your Legs That You Didn't Know

Do you frequently encounter torment, deadness, weariness, or spasms in your legs? It may very well be because of an unfortunate blood stream in your legs. Unfortunate dissemination in lower legs, feet, and legs can cause varicose, edema, and venous sicknesses. However, you can definitely relax, on the grounds that you can settle this issue by eating a few yummy foods.

Correct, a few good food varieties can support patching up blood dissemination, forestall the medical problems related with unfortunate blood flow in the legs, and even improve your presentation on the off chance that you are an athlete. So are you prepared to find out about these superfoods? We should make a plunge.

Here, in this post, I will impart to you the 12 best food sources that further develop blood circulation in legs that no one will tell you. From cayenne pepper, grapes, garlic, and that's just the beginning. Stay connected to figure out more.

#1. Dark and Green Tea:

A cup or two of dark and green tea assists with lessening the risk of cardiovascular illnesses as a result of their circulatory strain bringing down impacts. Tea is a rich wellspring of catechins, a kind of polyphenol that applies vascular defensive qualities. An examination researcher in nutrition, Christopher Ochner, Ph.D., cited, "Green tea is the best thing I can imagine to drink." A survey of many investigations showed that green tea assisted with fighting off a scope of heart-related issues and straightforwardly assisted increase in blood flow in the legs.

There is likewise a diminished blood stream resistance from the vein walls. Because of the nitric oxide formation, which augments veins, catechin assists with vein unwinding. More food sources containing catechins incorporate strawberries, apples, and cherries.

#2. Garlic:

L-arginine is an amino corrosive that is urgent for nitric oxide formation to assist with blood vessels relax. Research proposes that taking L-arginine by mouth or intravenously, or in any event, taking garlic tablets for as long as 7 weeks, increases blood stream in individuals with leg torment, related with unfortunate blood stream (fringe blood vessel sickness).

Garlic likewise prevents the collection of lipids. In the event that consuming garlic is troublesome, other extraordinary choices are red meat, fish, and eggs. To utilize L-arginine restoratively, take it three times each day, one in the morning and one after work out.

#3. Potassium-Rich Food varieties:

Potassium is fundamental for muscle constriction, neurotransmission of particles and minerals among muscles and nerves, and in general strong capability. Since muscles are all through your body, an eating routine low in potassium can add to agony or shivering. Potassium assists your kidneys with eliminating additional sodium from your body, assists your veins with unwinding, and empowers smooth blood stream.

Potassium is exceptionally valuable for a sound circulatory framework, an organization of veins that divert blood from and towards the heart-since it assists with bringing down pulse. A research by the National Library of Medication shows that potassium-containing food varieties have some control over pulse; in close to about a month. Potassium-rich food varieties incorporate potatoes, bananas, broccoli, tomatoes, beans, and vegetables.

#4. Dark Chocolate and Cacao:

Dark chocolate is loaded with the cell reinforcements polyphenols and incorporates a small part of catechins, which lift blood flow to the legs by influencing biochemicals that speed veins to enlarge. There has been a relationship of higher utilization of cacao prompting a lower chance of cardiovascular illnesses. As well as bringing down pulse, flavonol-rich cocoa brings nitric oxide steps up in your blood. This element adds to relaxing and enlarging veins. The couple additionally contains particles that keep endothelial brokenness under control.

The International Journal of Cardiology went through a review that presumed that flavonoid-rich dark chocolate admission essentially worked on coronary courses in healthy grown-ups. This examination was autonomous of changes in oxidative pressure boundaries, pulse, and lipid profile, while non-flavonoid white chocolate made no such impacts.

#5. Cayenne Pepper:

These thin peppers with a cherry red shade can do significantly more than add flavor to your meals. A characteristic blood more slender is perfect for Deep Venous Thrombosis (DVT) cases. DVT is an ailment that happens when a blood coagulation structures in a deep vein and as a rule influences lower appendages in delayed immobilization cases.

The compound capsaicin in cayenne pepper advances blood flow, restricts blood clumps, lessens plaque development in your veins, and reinforces the arteries and capillaries.

#6. Grapes:

Profound purple grapes are additionally loaded with polyphenols which are strong cancer prevention agents. They regulate LDL, cholesterol, and forestall thickening in veins. Grapes additionally comprise mixtures that decline irritation and make blood less tacky, restricting blood clusters.

In a recent report by The Journal of Nutrition in 2009, the information unequivocally upheld that an eating routine wealthy in grapes radically diminished the risk of circulatory issues. Polyphenols in grapes assist with advancing blood stream in legs, and different organs, adding to open sound veins.

#7. Vitamin C:

Weakness, leg squeezing, and pain can prompt vein irregularities in the legs; Vitamin C magnificently affects veins through its strong' mitigating and cell reinforcement properties. A recent report by the Medical Science Monitor observed the effect cancer prevention agents got from Vitamin C. It shows that L-ascorbic acid cell reinforcements restrict the decay of veins' stream-mediated dilation.

The end-product proposed that a lack of cell reinforcements might add to the disability in endothelial capability during sitting. Moreover, scientists observed that Vitamin C levels were twice lower in Peripheral arterial disease (PAD) patients than in healthy individuals. You can find Vitamin C in numerous food varieties like kiwi, lemons, tomatoes, and oranges.

#8. Ginger:

Ginger gives flavors to your feast as well as giving you various medical advantages. It brings down the circulatory strain and assists with calming and loosening up the muscles encompassing the veins. At the point when strain on your veins is less, it considers a more easy blood flow.

In addition, ginger likewise shows blood thinning potential. More slender blood makes it simpler for your heart to pump. Consequently, it can work on the circulation of blood inside your arteries. Moreover, ginger helps with lessening nausea and vomiting.

#9. Fish:

Fish is famous for its benefit to the vascular framework. It contains solid unsaturated fats in tremendous amount, omega-3 being the superb one. It shows cell reinforcement impacts by restricting oxidative harm to the veins and heart. It additionally assists the veins with muscle cells relax, expanding blood stream and reduced pulse.

Eating fish additionally keeps your veins clear and unclogged. Top omega-3 containing fish are salmon, mackerel, sardines, sablefish. The assessed suggested day to day admission of omega-3 is 1000mg.

#10. Leafy Green Vegetables:

Salad greens vegetables like spinach and kale are rich in nitrates. Your body switches it over completely to nitric oxide, a powerful vasodilator. Eating nitrate-rich food varieties assists with further developing circulation by expanding veins, permitting a consistent blood stream.

Besides, the nitrates present may likewise thin the blood to help oxygen move more proficiently around the body. You can include a few yummy greens for your eating routine by baking them or simmering and adding them to plates of mixed greens, smoothies, soups, and stews.

#11. Nuts and Pecans:

Eating nuts, especially pecans, benefits both your heart and veins. The crimped cleaned nuts are wealthy in alpha-linolenic corrosive, a sort of omega-3 unsaturated fat that assists smooth blood with streaming.

#12. Vitamin D:

Vitamin D helps the vascular framework by keeping veins solid and; keeping a smooth blood stream. It makes calming impacts, which keep veins and the heart from oxidative harm brought about by metabolic cycles and natural toxins. Fish, milk, and eggs contain some vitamin D, however the essential source is daylight.

The suggested day to day measure of vitamin D in grown-ups is 400 IU. Adequate sums in the body guarantee better blood dissemination to the legs.

#13. Pomegranate:

Pomegranate is an organic product that is wealthy in cell reinforcements and polyphenols, which help to further develop circulation by decreasing inflammation and forestalling the development of plaque in the veins. Studies have demonstrated the way that standard utilization of pomegranate juice can help with further developing blood stream and diminish the risk of coronary illness.

#14. Turmeric:

Turmeric is a spice very commonly utilized in Indian food and has anti-inflammatory properties that can further improve blood stream. Curcumin, the dynamic ingredient in turmeric, assists with widening veins and decrease inflammation, making it an amazing decision for promoting sound blood flow in arteries.

#15. Watermelon:

Watermelon is a tasty and reviving organic product that is high in citrulline, an amino acid that assists with expanding veins and further improving blood flow in arteries. Furthermore, watermelon is wealthy in lycopene, which has been shown to work on blood vessel capability and lessen inflammation.

You can integrate every one of the flavorful food sources into your day to day feasts in numerous ways. They will help your body by giving cancer prevention agents, nutrients, nitrates, and other important substances. Combined with a sound way of life, these food sources make certain to decidedly influence your positive blood circulation.