Nutrition
Overcoming insomnia with diet
Insomnia
Some people with insomnia may fall asleep easily enough but wake up too soon. Otherssimply can’t fall asleep, or they have trouble both falling asleep and staying asleep.
The result is low-quality sleep that doesn’t make you feel refreshed when you wake up. Often, insomnia is a symptom or a side effect of some other problems like:
• Illness, such as heart or lung disease
• Pain, anxiety, or depression
• Drugs that delay or disrupt sleep
• Caffeine, tobacco, alcohol, and other substances that affect sleep
• A poor sleep environment or a change in sleep routine
If the cause of the insomnia is known, then the insomnia should improve once the underlying cause is treated. However, there is a type of insomnia (primary insomnia) which is not as a result of any underlying disease and usually last at least one month.
Nutrition and lifestyle changes go a long way in the battle against insomnia.
Below are some of the foods that may help:
• Melatonin rich foods such as oats, nuts, fish and berries.
• Tryptophan rich foods such as spinach, eggs, and crabs.
• Niacin rich foods such asmushrooms, tuna, turkey, and anchovies.
• Vitamin B6 rich foods such as avocados, carrots, bananas, and organ meat.
Lifestyle changes
• Avoid late night watching of movies, TV shows, social media, etc.
• Have a separate bedroom away from all sorts of destruction
• Change uncomfortable beds, pillows, and sheets
• Avoid late night eating and drinking of water
• Take warm baths in the evening
• Add some forms of exercise to your lifestyle routine
It can be very unsettling dealing with insomnia, especially when we don’t know the cause. But applying the dietary and lifestyle changes mentioned above can not only treat insomnia, but also improve our quality of life in general.
Going to sleep should be a breeze in no time, with sweet dreams just around the corner.
By Dr Bernice Korkor Asare
Kind courtesy of:
Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail: info@holistichealthconsult.org
Ingredients
-2 cups of cooked rice
-Oil
-2 pounds of fresh lobsters
-1/2 tablespoonful of grinded ginger
-1/4 teaspoon salt
-1/2 onion
1 cup frozen peas
-3 large carrots
-3 eggs
-3 tablespoonful of soy sauce
-2 tablespoonful of diced green onions
Preparation
-Cut lobsters into bite-sized pieces and toss for 2minutes.
-Put a saucepan on fire and add a tablespoonful of oil.
-Stir in diced onion, garlic, peas, carrots and other vegetables.
-Add rice and stir to coat. Stir occasionally until rice is warmed through.
-Add soy sauce to the rice and stir well
-Remove from heat and serve.
Benefits of Lobsters
Snack (Baobab drink)
Ingredients
-Condensed milk
-5 tablespoonful of honey (optional)
-1 teaspoonful of flavour (vanilla or strawberry essence)
Preparation
-Place 2 tablespoonful of baobab powder in a bowl and mix with water.
-Set mixture aside for it to dissolve properly.
-Sieve the baobab mixture to remove lumps and fibre for a smooth drink.
– Add honey or sugar, milk and flavour to your taste.
-Best served chilled.
By Linda Abrefi Wadie
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Lobster is a nutritious seafood that provides several health benefits. It is rich in protein, vitamins, minerals and healthy nutrients that support the proper functioning of the body.
– Builds and repairs body tissues: Lobster is rich in high-quality protein, which helps build muscles and repair damaged tissues.
-Supports brain health: It contains vitamin B12, which helps maintain healthy nerves and supports proper brain function.
Strengthens the immune system: Lobster contains zinc and selenium, minerals that help the body fight infections and protect cells.
– Promotes healthy bones: It provides phosphorus and some calcium, which contribute to strong bones and teeth.
–Supports heart health: Lobster contains omega-3 fatty acids, which may help support cardiovascular health.
–Prevents anaemia: Its vitamin B12 and iron content help the body produce healthy red blood cells.
–Supports thyroid function: Lobster contains iodine, which the thyroid gland needs to produce hormones that regulate metabolism.
–Helps maintain healthy skin: Its protein and zinc contribute to skin growth, repair and maintenance.
Supports energy production: Vitamin B12 and other B vitamins help the body convert food into energy.
Helps maintain healthy muscles: Its protein and potassium support muscle function and maintenance.Health.com
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