These surprising foods may make you sleepy during the day, says new study

There are many reasons why you may feel wiped out during the day. But if that feeling becomes more regular and you feel like you're doing everything right – getting enough good sleep at night, exercising regularly, and staying hydrated – it’s worth taking a second look at your diet.

That’s the main takeaway from new research published in The Lancet eBioMedicine. The study identified several molecules in the blood that can be linked to daytime sleepiness, which is a constant feeling of fatigue during the day that interferes with your daily activities. Some of these molecules are found in certain foods, so if you have trouble keeping your eyes open as you sit at your desk, your diet may be playing a role. 

Here’s what the study found, along with some advice from dietitians on how to beat that daytime sleepiness slump.

What did the study find?

Researchers collected data on 877 metabolites, which are small molecular products and by-products of your metabolism that are influenced by your diet and hormones. The data was based on blood samples from 6,000 people who participated in the Hispanic Community Health Study/Study of Latinos, along with questionnaire data that looked into how often participants fell asleep during the day in a range of scenarios.

The researchers identified seven metabolites that are associated with excessive daytime sleepiness, but two were most closely linked with specific foods we eat: tyramine, which is found in fermented and overripe foods (like aged cheeses, tofu, kimchi, and salami), and sphingomyelins, which is in eggs, milk, and meat, per the research.

They also identified key nutrients that were linked with less sleepiness, like omega-3 and omega-6 fatty acids, which are often found in foods that make up the Mediterranean diet. Omega-3-rich foods include salmon, walnuts, and flax, while omega-6-rich foods include seeds and nuts, says Scott Keatley, RD, co-owner of Keatley Medical Nutrition Therapy. 

Why are certain foods associated with excessive daytime sleepiness?

The researchers didn’t study the reason behind the association – they simply identified the metabolites. But this likely comes down to the way these metabolites behave in your body.

'Some foods, especially fermented ones high in tyramine, can disrupt neurotransmitters like serotonin and melatonin that regulate sleep and wake cycles, leading to more grogginess,' explains Keatley.

Can certain foods help me avoid feeling less sleepy?

Possibly! Foods high in omega-3 and omega-6 fatty acids 'appear protective because they support melatonin production and stabilise circadian rhythms,' Keatley says. As a result, they may improve sleep efficiency and hormone regulation, he explains.

What should I eat to avoid feeling sleepy?

Of course, simply swapping out cheese for smoked salmon at lunch won't cure your midday slump. 'Daytime sleepiness isn’t so simple that you can pin it on one particular food,' says Keri Gans, RDN, author of The Small Change Diet. 'It’s more about overall eating patterns, along with other key factors like sleep habits, hydration, stress, physical activity, and medications that most likely make the biggest difference in how alert you feel during the day." 

In general, if you're struggling with daytime sleepiness, it's best to focus on maintaining a stable blood sugar, says Jessica Cording, RD, author of The Little Book of Game-Changers. 'Foods that cause a sharp blood sugar spike might make you feel sleepy because they can cause a spike and then a crash,' she explains. 'That’s what I often focus on when someone says they have daytime sleepiness.'

For the record, foods that contain tyramine aren't naturally bad for blood sugar – this is a completely separate thing. But it's also worth pointing out that foods rich in omega-3s and omega-6s tend to be good for blood sugar stability.

To promote stable blood sugar levels, Cording recommends including protein, healthy fats, and complex carbohydrates in every meal and snack. 'This tends to set you up for stable blood sugar,' she says. In addition, Cording suggests focusing on drinking plenty of water and loading up on hydrating foods like watermelon, berries, or bell pepper. 'Being dehydrated can make you feel sluggish, too,' she says. 

While you’re at it, Keatley suggests skipping large meals during the day, as they can cause a spike in your blood sugar, followed by a crash. 'Instead, eat smaller, balanced meals and snacks combining protein, fibre-rich carbs, and healthy fats to sustain energy and keep you alert throughout the day,' he says.

But if you're struggling with excessive sleepiness and changing up your diet doesn’t seem to help, it’s a good idea to check in with a healthcare provider. There are a lot of different things that can cause you to feel this way, making it important to be evaluated.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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The Link Between Menopause and Cholesterol Levels

Hot flashes, sleep problems, and mood changes are common symptoms during menopause, and along with them comes another dangerous symptom that many are not aware of, which is an increase in cholesterol levels. High cholesterol levels increase the risk of heart disease and stroke, and menopause itself is associated with an increased risk of heart disease due to numerous changes occurring in the body. However, it is possible to maintain a healthy heart during menopause if you understand how it affects cholesterol levels and how to address these changes. That’s what we’ll help you do now.

The Connection Between Menopause and Cholesterol  

Bad cholesterol (LDL) and good cholesterol (HDL) play many roles in the body (even influencing each other), and to perform these roles, they rely on special receptors that transport them from the bloodstream into cells, which is necessary for them to do their job. Estrogen is a hormone that helps LDL receptors function efficiently, and when estrogen levels drop due to menopause, these receptors work much less effectively, allowing high LDL levels to remain in the bloodstream.

At the same time, HDL levels decrease as estrogen levels decline. HDL’s role is to transport excess cholesterol from the blood and body back to the liver. A decrease in HDL levels, which sometimes occurs during menopause due to the drop in estrogen, makes it harder for the body to get rid of excess cholesterol – and therefore, LDL levels may remain higher for longer. 

 

During menopause, a phenomenon called "muscle wasting" also occurs, and this is another issue that affects cholesterol levels. Muscles help the body use glucose (blood sugar) and fats, and tas muscle mass decreases, the body becomes less able to manage blood sugar and fat levels, leading to impaired HDL function and higher LDL levels. 

 

Additionally, many women struggle to maintain a healthy weight during menopause, and excess weight can affect cholesterol levels because it leads to insulin resistance. When the body develops insulin resistance, it requires more insulin to regulate blood sugar levels, which results in an increase in LDL and fat levels. 

 

What Changes Should Be Made to Prevent Cholesterol Increase? 

There are things you cannot change on your own right now, such as the decline in estrogen levels, but there are some things you can control, like your diet. In general, a Mediterranean diet is recommended, as well as avoiding processed foods and those high in sugar. You should consume more fiber, omega-3 fatty acids, antioxidants, and plant sterols, and here are some sources for these that are recommended to include in your diet: 

 

Beans and legumes 

Green leafy vegetables 

Fruits Nuts and seeds 

Whole grains 

 Fatty fish like salmon and tuna 

In particular, it appears that consuming more mangoes is recommended, as a new study published in 2025 found that two servings of mangoes a day help maintain heart health during menopause. At the same time, you should ensure you engage in at least 150 minutes of aerobic activity per week and strength training 2-3 times a week, as well as learn how to manage stress levels, quit smoking, and reduce alcohol consumption.

Are There Treatments That Help Reduce Cholesterol During Menopause? 

In addition to the changes we recommended, you should consult a doctor to understand whether any medical treatment is needed to manage cholesterol levels. They may recommend statins, which are the most common medication for treating cholesterol and help slow its production in the body and remove it through the liver. Additionally, there are other medications your doctor might suggest, such as cholesterol absorption inhibitors, PCSK9 inhibitors, fibrates, and more. 

 

There are also hormonal treatments that help alleviate other menopausal symptoms, and they have some effect on cholesterol levels, though minimal. Furthermore, it may be recommended to start taking certain dietary supplements, such as: 

 

Plant sterols: These are natural compounds found in plants that reduce cholesterol levels, but they may cause diarrhea, so it’s important to be aware of this. 

 

Berberine: This is a natural compound found in plants that reduces LDL and triglyceride levels, but it may also cause diarrhea and even vomiting. 

 

Ground flaxseed: May reduce LDL levels and provide the body with fiber and omega-3. 

 

Green tea leaf extract: Helps reduce LDL levels.

In Summary  

Menopause brings with it unpleasant symptoms and dangers to heart and blood vessel health. One of the critical factors is cholesterol, whose levels rise due to various phenomena associated with menopause, making it important to know how to reduce them. The key lies in proper nutrition, with an emphasis on a Mediterranean diet, and physical activity, but lifestyle changes alone are not enough to fully address the issue. 

 

You should consult your doctor for appropriate treatment to manage the rising cholesterol levels in your body, and the fact that you’ve become aware of this is already the first and most important step. So, share this article with your friends who are going through menopause so they too can learn about the danger and what they need to do now to avoid it. This could truly save their lives.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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This is What You Need to Eat According to Your Age!

Learning how to feed your body properly as you age can help prevent diseases and other unnecessary complications from arising. Our goal here is to live a long, happy, and healthy life, which is why we’ve identified the dietary building blocks to help you age well, one decade at a time!

Foods to eat in your 20s

If you think that just because you’re young and your metabolism is high that you don’t have to worry about nutrition, then you need to think again. This is actually the critical decade for young adults; what you eat during this period sets the foundations and habits for a life of health or a life of health issues.

What’s on the Menu? 

Lots and lots of fruit and vegetables as these provide the nutrients that your still-developing body and brain need. You should aim to eat at least nine servings of produce per day, with a 3:1 ratio of vegetables to fruit. It’s also important that you drink a lot of water as it helps move nutrients through the body, controls appetite and cravings, and boosts athletic and brain performance. 

 

What You Should Avoid 

This is bad news for college students everywhere: Dorm-room favorites such as ramen, donuts, and soda are setting you up for a lifetime of health problems. It’s especially important to cut out sugary beverages such as coffee, sodas, sports drinks, and even fruit juice (just eat real fruit instead). 

 

There’s one more beverage that’s super popular in your 20s that you need to avoid – booze. This might be the decade of late-night cocktails and weekend-long parties but drinking too much alcohol can lead to disrupted sleep and unwanted weight gain. Furthermore, the damage that you’re doing to your liver will haunt you for decades to come.  

 

Foods to Eat in Your 30s

 The 30s are when most of us start to feel our metabolism putting on the brakes and – thanks to this and the increased stresses of a career and a young family – they begin to gain weight. 

 

What’s on the Menu?  

To counteract this, you should make fiber your best friend by loading up on dark leafy greens such as kale, spinach, and avocados. Healthy fats from nuts, seeds, olive oil, along with fiber, will help you control your weight by keeping you full. 

 

Starting to see some wrinkles? Keep your skin and bones looking youthful by focusing on foods that support collagen, which naturally starts declining in the body around the age of 35. Collagen-rich foods include lean proteins, green peas, bell peppers, carrots, oysters, and leafy greens.

What You Should Avoid 

After a long and stressful day, it can be very tempting to grab a frozen pizza and unwind with a nice bottle of wine, but alcohol and processed foods are your main enemies in your 30s. These foods might save you time and provide temporary stress relief, but in the long run, they’ll damage your health, mentally and physically. Caffeine is another common crutch during this busy decade that can do more harm than good. In excess, caffeine can be dehydrating and disrupts sleep (which is critical during busy and stressful periods of life). 

 

Foods to Eat in Your 40s

The 40s are a gateway between the fertile years and middle age, and as your body prepares for this transition, your hormones fluctuate wildly – especially estrogen and testosterone. 

 

What’s on the Menu? 

You can help stabilize your hormone levels by consuming cruciferous vegetables such as broccoli, cabbage, cauliflower, kale, and Brussels sprouts. Furthermore, omega-3 fatty acids can help to calm any inflammation that occurs from stress, build up your immune system, and improve your skin. You can get omega-3 fatty acids from fish such as salmon, trout, halibut, and sardines or from walnuts, chia seeds, and flax.

 

What You Should Avoid 

While you might have been able to indulge in junk food in your 20s and 30s and not see too many ill effects, by the time you enter your 40s, you’ll start noticing the effects. If you haven’t yet, this is the decade where you really need to wean yourself off of the fast food, processed snacks, and especially sugar-filled soda. 

 

Another thing you need to watch out for during this decade is your salt intake. Too much sodium is linked to bloating, high blood pressure, and weight gain. Most salt intake comes from processed foods such as pizza, soup, bread, sauces, and frozen meals. 

 

Food to Eat in Your 50s

 

The 50s are all about great bone health – you’re not adding bone mass anymore so you need to eat food that’ll help you maintain and preserve the bones that you’ve got. 

 

What’s on the Menu? 

You should load up on calcium-rich foods such as milk, white beans, sardines, salmon, dried figs, kale, bok choy, black-eyed peas, oranges, and almonds. It’s best if you aim for two or more servings per day. 

 

Fiber is also essential at this age. It makes you feel full which helps to regulate your appetite and lowers cholesterol levels to support heart health, decreasing your risk of cardiovascular disease – an important consideration in your 50s. 

 

What You Should Avoid 

We all know that excess sugar is really bad for your health. Instead of giving up everything sweet, you should try eliminating added sugars such as the kind found in soda, juice, cookies, candy, and other desserts. Eating these kinds of food causes a surge in blood sugar and the insulin hormone which can lead to diabetes and metabolic syndrome.

Foods to eat in your 60s and 70s

 

 When you hit your 60s, your focus should turn to brain health. 

 

What’s on the Menu?  

Since the human brain is 60% fat, you should start by adding a daily serving of coconut oil as research has shown that it helps prevent and manage dementia. Berries are full of antioxidants, another nutrient that helps your brain and also boosts your immune system while reducing your risk of the chronic diseases that can crop up during this decade. 

 

Protein is also important, especially as you get older. Eating a serving of protein at every meal can help you guard against muscle loss and maintain a healthy weight. 

 

What You Should Avoid 

Heart disease is the leading killer of men and women in the United States and the average age for a first heart attack is 65 in men and 70 in women. You can guard against this by cutting excess saturated fats from your diet. These are found mainly in animal products, palm oils, dairy, and processed foods and shouldn’t exceed 10% of your daily calories.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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A Simple Guide to Treating Your Vision Problems at Home

Our eyes are among our most important sensory tools. They are the primary way most of us gather information about what's going on around us as we live, work, interact with people, and move around safely. However, with age, our eyesight may dim and our eyes may tire. It is, therefore, very important that we take good care of them through a proper diet, special exercises, and healthy habits that reduce the amount of stress and effort we put upon our eyes. 

But first, how do we even know if we are losing our eyesight?

How do you know if you are losing your sight? 

 

If you are losing your vision, chances are you may not even know it. Vision loss happens so gradually that you may not recognize you have a problem until it becomes a much larger one. According to the World Health Organization, more than 285 million people worldwide are visually impaired. About 80 percent of those cases could have been avoided or cured with proper treatment. The best way to prevent such deterioration is by going to regular check-ups with your eye doctor, but there are additional things you can do yourself to prevent and treat eyesight loss. 

 

If you find yourself suffering from sudden and temporary blurred vision, changes in your night vision, changes in how you read and write, increased clumsiness (brushing more and more against objects) or an increased sensitivity to light, then you may be developing an eyesight problem.

If you found out about your problem early, or if you just want to keep your eyes healthy, there are many things you can do for your eyes that are completely natural and highly beneficial. 

 

Natural ways to improve your eyesight: 

 

Eye-friendly Diet: Eating a healthy diet with plenty of fruits and vegetables will keep your eyesight from deteriorating and might even help improve it! Vitamin A, C, and E are all important to eye health as well as foods rich in antioxidants. 

 

Also, don’t forget to add Omega 3 to your regular diet. These fatty acids are essential nutrients that have great health benefits. Most people know that they are good for your heart, but many don't realize that they can help keep your retinas healthy and slow down age-related eyesight deterioration.

To get all of these great nutrients, you can eat more things like kale, chard, collards, spinach, and carrots. Salmon and tuna are excellent for omega-3 and if you want even more beneficial non-meat protein you can have some bananas, beans or nuts. It's important to remember that a change in your diet alone will only protect your eyes from more harm and can only lead to a minor improvement in your sight. 

 

Perform Eye Exercises 

 

One of the best ways to naturally improve your vision is to perform daily eye exercises. Don't forget, your eyes have muscles just like your arms or legs. 

 

Start by doing an eye "warm up." Rub your palms together and place them over your eyes. Hold your hands over your eyes for five to 10 seconds, and repeat 3-4 times. 

 

Your first exercise should be to just roll your eyes up and down without straining them too much. Look up as far as you can, and then look down. Repeat this 10 times. Now look to each side, repeating 10 times. Finally, roll your eyes in a clockwise motion about 10 times, then reverse the movement and roll them counter-clockwise 10 times as well. 

 

When you are done, grab a pen or a pencil and hold it at arm’s length, making sure it is at eye level. Focus on the tip as you slowly move it closer to your eyes. Always focus on the tip as you move the pencil closer to you, and then back to arm’s length. Repeat this 9 more times.

 

When you're done, massage your temples with your fingertips and gently move to your eyebrows and under your eyes as well. If your eyes feel tired, close them and let them rest for a few moments. Just like at the gym, these muscles can get tired if you overwork them. 

 

Lifestyle Changes: 

 If we are not careful, bad habits can accumulate over time. Even the little things we do can have negative consequences that keep building up if we are prone to doing them regularly. 

 

1 – Stop smoking: 

Smoking can lead to macular degeneration later in life, as well as cataracts.

2 - Make things bigger and brighter:  

It's very stressful for your eyes to look at small and dark objects, and doing so regularly may lead to a decline in your eyesight. To prevent this you can do many things - like changing the font size of the text you read and using the zoom option on computers and cell phones. You can also adjust the brightness settings on electronic screens and see if your paper has a larger-print edition. 

 

3- Take more breaks: 

Practice the "20-20-20" rule. If your work or hobbies involve staring at a screen for long periods of time, take a break every 20 minutes, and focus on a point 20 feet away (6 meters) for at least 20 seconds. It will let your eyes relax a bit and change your focus. 

 

4 - Rest properly:  

Getting enough sleep at night is important for the health of your eyes. If your eyes are well-rested, they will be in a much better condition during the day.

5 - Wear sunglasses: 

Too much exposure to ultraviolet light can lead to macular degeneration and cataracts. The old myth about staring at the sun has some truth to it, so avoid it when you can. If you don’t want to wear sunglasses, a simple hat will also protect your eyes nicely. 

 

I hope these tips will help you and that your eyes will continue to serve you well for many more years to come!

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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