Nutritionists suggest that you can choose kimchi, tomato and other GABA-containing foods for sleep aids, which can reduce excessive brain excitement and tension, stabilize emotions, and help sleep.

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[Health Channel/Comprehensive Report] The body is obviously very tired, but the mind is extremely clear. Many people feel very distressed about this insomnia.

Nutritionist Chen Guanrong shared that in order to improve insomnia, in addition to avoiding excessive use of the brain and reducing caffeine intake before going to bed, you can also adjust sleep-promoting foods, such as complex carbohydrates, foods containing GABA, or foods containing tryptophan, calcium, Magnesium, vitamin B6 foods, such as kimchi, miso, pumpkin puree, salmon, mackerel, etc.

Chen Guanrong posted on the Facebook page "Rong Mommy Nutritionist Health Collection", pointing out that although occasional insomnia will not cause much impact on the human body, long-term insomnia may lead to irritability, irritability, lack of concentration, slow response, Memory loss, chronic inflammation and other problems, there are 3 reasons that can easily affect sleep.

Please read on...

●Excessive use of the brain before going to bed: Avoid too much brain-consuming work before going to bed. If the brain is active as during the day, it is easy to make the brain in an overactive state, and it is difficult to relax and fall asleep even when lying on the bed.


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Excessive intake of caffeine-containing foods: such as tea, cola, coffee, chocolate, energy drinks, etc., it is recommended to avoid or reduce intake as much as possible.


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The light in the room is too bright: It is recommended to deliberately turn down the lights in the room after 9 pm, as the light will inhibit the secretion of melatonin and affect sleep.

Studies have found that turning on the lights to sleep or turning off the lights before going to bed will delay the secretion of melatonin.

Chen Guanrong shared that if you want to improve insomnia, you can choose good sleep aid foods, such as complex carbohydrates, foods containing GABA, foods containing tryptophan, calcium, magnesium, and vitamin B6.

complex carbohydrates

●Food choices: red bean and purple rice porridge, barley and soybean milk, pumpkin soup, black fungus soy milk, and oatmeal without added sugar.

Hungry before going to bed is also a common cause of insomnia. Therefore, an appropriate amount of carbohydrates can promote the synthesis of serotonin and melatonin in the brain, which can help improve sleep quality. It can be eaten with foods rich in fiber or protein, which can not only supplement multiple sleep-promoting effects Nutrients can also stabilize blood sugar and prevent accumulation of body fat.

GABA-containing foods

●Food choices: brown rice, quinoa rice, kimchi, miso, natto, tomato, cruciferous vegetables, etc.

GABA (γ-aminobutyric acid) is an inhibitory neurotransmitter, which can reduce the excessive excitement and tension of the brain, stabilize the mood, and help sleep. It is often used in three meals a day to help improve sleep.

Foods containing tryptophan, calcium, magnesium, and vitamin B6

●Food choices: salmon, mackerel, milk, soybean milk, bananas, black sesame, wheat germ, etc. It is recommended to have more meals in three meals.

Tryptophan, calcium, magnesium, and vitamin B6 are all important nutrients for improving sleep. They can help the brain synthesize serotonin and melatonin, and can improve anxiety, regulate muscle contraction, and stabilize autonomic nervous disorders.

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keywords

  • Insomnia

  • anxiety

  • melatonin

  • Autonomic Disorders

  • serotonin

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