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20/08/2023

Sleeping pills are a tempting solution for sleeping problems. About 8.2 percent of adults in the US used prescription sleep aids at least four times in the last week.. Used correctly, sleeping pills can help you develop a more regular sleep pattern and help you sleep better. But if they aren’t used carefully, sleeping pills can cause more problems.

20/08/2023

We’ve mostly focused on foods you eat right before bed. But that doesn’t tell the whole story. Studies show that the nutritional quality of your food throughout the day makes a difference at night. The more calories you get from sugar and saturated fat, the more likely you are to experience sleep disturbances. On the other hand, diets high in fiber and protein seem to help you fall asleep and stay asleep throughout the night.

20/08/2023

Is there a link between protein and sleep quality? Protein seems to help you fall asleep faster, but it may depend on what comes with it. Researchers studied how long it took their subjects to fall asleep, first giving them their food for the day, and then letting the subjects choose their own meals. The meals the scientists fed them were higher in protein, but lower in saturated fats than the self-selected meals. The results? People who ate the high-protein, low-saturated-fat meals throughout the day fell asleep 12 minutes faster on average.

20/08/2023

Ever wake up with a burning sensation in the back of your throat? That could be heartburn and there’s a link between heartburn and sleep deprivation. Some foods are more likely to provoke heartburn than others. Highly acidic foods count among them. To prevent heartburn, avoid these foods close to bedtime:

20/08/2023

Do spicy foods affect sleep? Eating spicy food right before bed can sabotage your sleep. That’s because spicy foods can bring on heartburn, and heartburn pain can rouse you from your peaceful slumber. In one study, six young men were given Tabasco hot sauce and mustard with their dinners. It took them longer to fall asleep, and they experienced less slow wave sleep too. One question, however, persists—is the old belief that spicy foods cause bizarre dreams true?

08/08/2023

Spinach gets top billing as a superfood thanks to its high content of folate, vitamin A, vitamin C, fiber, magnesium, and iron. The nutrients in spinach boost immune function and provide the body with necessary nutrients for cell division and DNA repair. Reap maximum benefits from spinach by eating it raw or lightly cooked to preserve nutrients.

08/08/2023

People have praised garlic for ages for its immune boosting properties. Garlic has antibacterial, antiviral, and anti-fungal properties. The bulbs are rich in antioxidants that quench free radicals that play a role in Alzheimer’s disease, heart disease, cancers, and other conditions. The antiviral properties may be helpful in reducing the severity of colds, flu or COVID-19 infections. In one study, people who took garlic supplements during cold season caught fewer colds than those who took placebo pills. If you do catch a cold, garlic can shorten the duration of it. If you do try garlic supplements, be mindful that the one you choose contains the active ingredients contained in real garlic.

08/08/2023

Beneficial compounds in pomegranate extract have been found in lab studies to inhibit the growth of harmful types of bacteria including E coli O157:H7, Salmonella, Yersinia, Shigella, Listeria, Clostridium, Staphylococcus aureus, and other organisms. There’s also evidence pomegranate compounds inhibit the growth of bacteria in the mouth that contribute to periodontal disease, plaque buildup, and gingivitis. Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses. In addition to fighting bad viruses and bacteria, there is evidence that pomegranate extracts promote the growth of beneficial gut flora that boosts the immune system including Bifidobacterium and Lactobacillus.

08/08/2023

Mom was right to make a pot of homemade chicken soup when you got sick. It turns out there are very real, scientific reasons chicken soup helps you get over a cold more quickly. When cold viruses invade tissues of the upper respiratory tract, the body responds by triggering inflammation. This inflammation signals white blood cells to move to the area and stimulates the production of mucus. Ingredients in chicken soup appear to halt the movement of white blood cells, thereby decreasing mucus associated with colds. Too sick to cook from scratch? Canned chicken soup can ease cold symptoms, too.

08/08/2023

Miso soup has been a staple in Japanese cuisine for centuries. Miso is a salty paste made from fermented soybeans. It is rich in probiotics that are beneficial for gastrointestinal health and boosting the immune system. A lack of beneficial bacteria or an imbalance of bacteria in the GI tract is associated with a variety of medical conditions including irritable bowel syndrome (IBS), food allergies, gastroenteritis, inflammatory bowel disease (ulcerative colitis and Crohn’s disease), and even certain kinds of cancers. Sipping a cup of miso soup is a great way to introduce beneficial food-based probiotics into the GI tract.

31/07/2023

Many people steer clear of nuts and seeds because they tend to be high in calories and fat. But they can be a great source of fiber and other nutrients. Just keep the portions small. One ounce of almonds has 3.5 grams of fiber. Try adding chopped nuts or seeds to salads, cereal, or yogurt. Or enjoy a handful of roasted nuts or seeds for a healthy afternoon snack.

31/07/2023

Related to beans, lentils and peas are high in fiber and protein and low in fat, too. Lentils cook more quickly than most other legumes and are a favorite in soups and stews. You can add cooked chickpeas to salads, or blend them to make hummus.

31/07/2023

From adzuki to Great Northern, beans deliver fiber and protein, and are low in fat. Try eating them instead of meat twice a week. Use them in soups, stews, salads, and casseroles, and with egg, rice, and pasta dishes. For a healthy snack, boil edamame beans for 4 minutes and sprinkle with salt. Drink plenty of water or other nonalcoholic beverage to avoid constipation and gas.

31/07/2023

Prunes are well-known for the way they can help digestion. That’s in part because of their high fiber content. The roughage can help spur bowel movements and relieve constipation. Most dried fruits are loaded with fiber. Have a few dried figs, dates, raisins, or dried apricots as a snack. Or chop them up and sprinkle them on top of cereal or whole-grain dishes. But they're high in natural sugar, so don't go overboard.

31/07/2023

Artichoke hearts, green peas, spinach, corn, broccoli, and potatoes are high-fiber veggies. But all vegetables have some. So add veggies to omelets, sandwiches, pastas, pizza, and soup. Include interesting ones -- such as beets, jicama, Jerusalem artichokes, and celeriac -- to a salad or other meals.

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