Skip to main content

Enhance Your Sleep Quality: Essential Nutrition Tips from Dietician Priyanka | Bite And Diet

Most of us are unable to enjoy 8 hours of sound sleep at night—a trend that can lead to serious health issues. Sleep deprivation increases the risk of lifestyle diseases including obesity, diabetes, PCOS and heart disease. Medicines which are prescribed for sleep may help with falling asleep initially, but tend to reduce the amount of deeper sleep. If taken for long time can worsen sleep quality and increase depression. They are also associated with increased risk of cancer.



So, it is better to improve your diet and lifestyle first before going for any kind of medicinal treatment. Nutrition Therapy to improve sleep quality is possible, convenient and inexpensive strategy. If you have trouble sleeping, the following nutrients are definitely going to help you. 

To know more about us kindly visit our website: https://biteanddiet.in/

1. High fiber food -  A connection has been found between gut health and our mood. Good bacteria keeps our gut healthy. Food rich in fiber like Whole cereals, Lentils, raw vegetables, fruits etc..  feed our gut healthy bacteria. So, you should include more of high fiber food like oats, ragi, sprouts, fruits etc.. in your diet if you are unable to sleep well.

2. Probiotics - Another way of improving gut health is to include more probiotics in your diet. Some of the Indian food items rich in probiotics include curd, buttermilk, kanji, pickles with vinegar etc. Include them in a number of ways and see the difference.

3. Omega 3 fatty acids - Numerous studies has shown that people who eat fish at least thrice a week enjoy a better sleep quality. If you don't eat fish you can pop omega 3 capsules, that will also give you the same benefit. Some vegetarian sources of omega 3 include flaxseeds, chia seeds and walnuts.

4. Tryptophan rich food - Tryptophan is required to maintain high quality sleep. Tryptophan is generally found in food items which are rich in protein eg. milk, cheese, peanuts, pumpkin and sesame seeds, tofu and soya. So, you must include more protein food in your diet to enjoy a better sleep quality.

5. Food rich in Gama - Aminobutyric acid (GABA)  - Numerous studies has shown beneficial affect of Gama- Aminobutyric acid in improving sleep quality. Food rich in GABA include Spinach, potato, sweet potato, broccoli and mushrooms.

6. Vitamin D - Vitamin D deficiency leads to poor quality sleep. So, it is important to manage Vitamin D deficiency in order to improve sleep quality. Vitamin D is also know as sunshine vitamin, So exposing yourself to sunlight for 15-20 min daily without SPF helps to fulfill its deficiency.  Fatty fish are major source of vitamin D. Mushrooms are the only vegetarian source of Vitamin D. 

Apart from this stress also need to be managed in order to improve sleep quality. Herbal supplements like Ashwagandha may help to reduce the level of stress hormones like cortisol in your body. 

Register yourself now to join our Stress Management Program Join Now

Comments

Post a Comment

Popular posts from this blog

Delicious Gluten-Free Indian Breakfasts for Effective Weight Loss | Dietician Priyanka

There are times when we need to avoid gluten from our diet. Though it is not for every one but sometimes it is important. So, if you have decided to follow a gluten free diet,  breakfast can be one of the most challenging meals. So to make it easier for you here I am sharing some gluten free breakfast recipes. These are easy to prepare and at the same time will help you in weigh loss.  To know more about us kindly visit our website:  https://biteanddiet.in/ 1. Dahi chiwra - Chiwra which is one of the richest source of iron is also rich in fiber and  is quite filling. When consumed with curd as a first meal of the day, it keeps you full for longer. This combination is rich in iron, protein, probiotics and other vitamins and minerals. You can top it with little jaggery powder for sweetening.  2. Poha - Another way of eating chiwra. The only difference is that the addition of vegetables makes it rich in antioxidants. Add more veggies like carrot, cabbage, peas, gre...
Post a Comment
Read more

Are You Taking These 5 Dangerous Medicines Daily? Insights from Dietician Priyanka

  These days most of us are leading an unhealthy life because of problems with the medicines and their side effects. Almost all medicines including antibiotics taken for long damages liver and  destroy healthy bacteria in gut which may lead to severe nutrient deficiencies   . These bacteria are extremely beneficial for us. They protect us from harmful bad bacteria and help to digest food. Some of the bacteria also helps in the synthesis of vitamins like Vitamin B12. A study was conducted to find the adverse effects of antidepressants and it was found that 74% of participants reported problems with withdrawal symptoms like agitation, insomnia and mood changes. One of them even tried to commit suicide. Most of them commented that they had not been informed about the side effects of its long-term use. I have found in my practice that a change in the thought process, some breathing techniques, 20mins of exercise or any other physical activity daily and improving gut microbio...
1 comment
Read more

Smart Snacking: How to Fill Nutrient Gaps with Healthy Choices | Bite And Diet

A few hours after last meal  our stomachs start growling  and that is why we need to have snack at least once a day. Sometimes we find  a dip in our energy levels and a cup of tea or coffee can remedy.  Some of  our most common snack choices are  toast, sandwiches, biscuits, fruit juices, cookies, chips, ice cream, candy, popcorn, soft drinks, crackers, cake, milk, tea and coffee. Although snacks can be a regular and important part of a healthy diet, if not chosen carefully they can also lead to lots of  health problems.  So here I am sharing some of the healthy snacking options that will help you to fill the nutrient gap.  Before I start,  would like to make you aware that having a cup of tea or coffee with added sugar is the most unhealthy thing that we an ever take.    So you should always try to substitute your regular tea with green tea.   Green tea is loaded with antioxidants that has number of  health benefits....
Post a Comment
Read more