5 Foods to Help You Sleep at Night

Lack of sleep can ruin a lot of things: our mood, our patience, our focus and our sense of enjoyment in life. We've all had those sleepless nights. But taking sleeping pills is usually a problematic strategy, because they don't give you the same natural sleep that revitalizes you, and they can become quite addictive too. Better to eat something that will help you fall into a relaxing, renewing, deep sleep.

Here are five recommended foods to put you to sleep:  

 

1. Frozen Bananas 

Frozen bananas can be turned into a thick and tasty ice-cream. All you need is the right technique of consistent mixing. The idea is to blend the bananas for several minutes until they turn into a creamy delight. Add a handful of chopped peanuts for an extra tryptophan boost (a chemical that is known to relieve tension and put you to sleep) and you have a great combination. 

 

 Not only will the potassium in the bananas help you fall asleep faster, it can also prevent you from waking up for no reason in the middle of the night.

 

 2. Halibut 

The halibut fish comes with two great sleeping aids: tryptophan and vitamin B6. It has a meaty, gentle texture and is recommended for sea food lovers. Other foods rich in tryptophan: chicken, beef, soy, yogurt, bananas, peanuts and eggs. 

 

3. Mango Shake 

Mangoes are packed with antioxidants, proteins, and vitamins. Being naturally sweet they can also help banish your sugar cravings. To make a mango shake cut up a fresh mango and put it in the blender. Add a scoop-full of ice, a small scoop of low-fat Greek yogurt and just a splash of milk or water. To make it a little sweeter, you can add a bit of honey. And if you don't like mangoes, the same can be done with strawberries and watermelons.

 

4. Dried Cherries

A handful of dried cherries won't just provide you with a dose of carbs and serotonin, it's also one of the better-known sources of melatonin - a sleep-inducing hormone (also essential in preventing jet-lag). If that's not enough for you, dried cherries are also packed with antioxidants. 

 

5. Low-Fat Popcorn 

The carbs in popcorn will help your body better utilize tryptophan. This happens because the tryptophan is converted into serotonin, which is responsible for putting you to sleep and waking you up every day. Since a heavy meal about 2 hours before sleep can actually keep you awake at times, a low-calorie popcorn bowl is a recommended treat for late night snacks. If you want to add some flavor, we suggest some curry powder or garlic, instead of butter.

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

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Fight Back Against Edema (Water Retention) with These 6 Methods

When fluid accumulates in the circulatory system’s cavities and tissues, uncomfortable swelling manifests in the legs, feet, ankles, and hands. This water retention, otherwise known as edema, is a common medical complaint suffered by pregnant women, people who are largely inactive, are on long-term medication, bedridden, or lead a sedentary lifestyle. An edema is not considered life-threatening in itself, though it could be a sign of such a serious issue (for example kidney disease or heart failure). Fortunately, most of the time edema is preventable, treatable and any uncomfortable swellings can be reduced. 
 

Here are 6 of the most common causes of edema and some excellent tips on how to avoid or remedy the condition:

1. Excessive Sodium Intake

The body begins to retain water in ‘reserve mode’, when we consume too much high-sodium food and drink too little water. To help deal with and dilute the salt in our system, body cells enlarge themselves by up to 20 times, with water. Eating too much salt in itself is not the only cause of high sodium levels since many canned vegetables, sauces and processed meat also contain a lot of salt too.

Try: Amazingly there is a salt that will not cause your body to retain water, but reverse the situation. Drinking a glass of water with either Celtic sea or Himalayan salt has been shown to help reverse edema.

2. Vitamin B6 deficiency

Vitamin B6 actually controls our body’s water balance. Thus, if we don’t get enough of this vitamin, we may be at risk of water retention and swelling. One study has found that women suffering from PMS related edema benefited greatly from consuming vitamin B6. The benefits were much greater than those to be gained from any other supplement. Because B6 is water-soluble, it works better taken from whole foods.

Try: Some of the best foods you can eat for increased vitamin B6 include the following: bananas, lean beef, turkey, chicken, tuna, potatoes (unpeeled), pistachios, dried fruit and sunflower seeds. 

3. Potassium deficiency

Potassium is also necessary for maintaining the body’s water balance, being an electrolyte that controls cell, tissue and organ functioning. Potassium levels dip as a result of not eating foods rich in the substance, profuse sweating after exercise, and eating sodium-rich foods. Edema often occurs if potassium levels are not properly maintained.

Other problems that may result as a consequence of potassium deficiency may include muscle spasms, cramps, and weight gain. Potassium, then, can reduce edema by keeping sodium levels down and boosting urine production.

Try: Rather than relying on potassium supplements, it would be better to maintain a diet of potassium-rich fruits (and vegetables). Most fruits, in particular, will provide you with plenty of the nutrient, yet the highest amounts are said to be found in rock melon, honey melon, and watermelon.

4. Dehydration

You may be surprised to find that a lack of water causes water retention and swelling. This occurs as the body desperately tries to retain as much water as possible in order to stay alive. This situation can be prevented by drinking water regularly, as well as juices that are rich in potassium.

Try: Avoid drinks that tend to dehydrate your body, such as soda pops and coffee, while drinking lots more water until the edema subsides.

5. Magnesium Deficiency

Magnesium deficiency also frequently causes water retention. Because it is needed for so many body functions, low levels of Magnesium stop many body functions from working. One study has shown that around 200 mg of daily magnesium can lower the water retention of women suffering from PMS.

Try: Reduce edema by eating more magnesium-rich food or take good quality magnesium supplements. Such foods that are rich in magnesium include the following: dried fruits, yogurt, spinach, peas, whole grains, nuts, avocados, dark green vegetables and dark chocolate.

6. Excessive consumption of Processed Foods

Processed foods are both rich in sugar and sodium, and contain a lot of food additives that damage the liver and kidneys. Certain sugar-rich foods, like those in artificial sweeteners, causes rapid blood sugar and insulin spikes. These results cause increased sodium retention, which itself is bad news for water retention.

Always try to keep away from processed foods. To keep your liver working well and to stave off other potential health issues, use juices to help detox your body if you have been consuming too many processed foods.

Try: When it comes to improving your body’s condition with regard to water retention, the following herbs have been shown to be useful, thanks to their strong diuretic qualities: parsley, fennel, garlic, hibiscus, nettle, corn silk, and horsetail.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement 

6 Equally Energizing Coffee Swaps Everyone Should Try

Many people have a difficult relationship with coffee. On one hand, few things are as satisfying as a good old morning cup of joe, but on the other hand, it isn’t the healthiest drink in the world and can affect our physical and mental wellbeing, especially if you take yours with lots of creamer and sugar. But even if you like your morning coffee and wouldn’t give it up for the world, don’t you wish you could switch things up and have an equally delicious and energizing drink from time to time?

We know we would, which is exactly why we created this list of 6 delectable coffee alternatives that are just as invigorating as coffee, but taste different and have quite a few notable health benefits to them.

1. Matcha

While matcha is essentially just powdered green tea, it has some pretty special properties that really make it stand out from the multitude of green teas available on the market while retaining all the beneficial characteristics of green tea. Think of matcha as the most concentrated and high-quality green tea you could get, but with the added benefit of being able to whip it up into a decadent latte.

Not only is this drink much higher in antioxidants than coffee, it’s just as energizing as coffee, but doesn’t cause the jitteriness or anxiousness some coffee drinkers tend to experience. On top of it all, matcha drinkers swear that it can help with weight loss, too.

2. Chicory Coffee

Actually, this drink is not coffee at all, but it’s called that way due to a similarity in preparation and taste. Similarly to coffee beans, the roots of the chicory plant are roasted and ground up into a powder that has an almost eerie resemblance to real coffee. Chicory coffee tastes similar to the real thing, but it’s actually caffeine-free, so if you’re looking to cut caffeine out of your diet but like the taste of coffee, this is your best bet.

Chicory is an excellent source of fiber, so it’s beneficial for digestion and is often recommended for patients suffering from constipation, too. The root is also rich in vitamin B6 and is believed to have some anti-inflammatory effects as well.

Preparation: to make a cup of chicory coffee, simply brew it like you would regular coffee. You will need about 2 tablespoons of chicory to prepare 1 cup (6 oz, 180 ml) of Americano coffee. Once ready, flavor your chicory coffee as you would a regular cup of coffee and enjoy.

3. Chia Seed Drink

Yet another caffeine-free option, smoothies, and drinks made with chia seeds are a terrific replacement of coffee, although they taste nothing like it. Why is that? Well, that’s because these tiny seeds are packed full of powerful antioxidants, protein, healthy fats, and fiber. Research on athletes shows that chia seeds increase one’s endurance and provide a lot of steady, sustained energy and reduce inflammation in the body.

But the best thing about these mighty little seeds is that they are flavorless, so you can customize their taste however you like, be it adding it to a raspberry smoothie as shown in the photo above, or combining it with yogurt, juice, etc.

To prepare a chia seed-based drink, all you’ll need is 1 tablespoon of the seeds for 1 cup of water. Mix the seeds in water and let them sit in the fridge for about half an hour. They will expand in size and get a jelly-like consistency. Mix them into any drink or food of your choice and enjoy warm or cold.

4. Chai / Tea

This type of tea originated in India and it’s basically black tea mixed with various herbs and spices. On average, chai contains less caffeine compared to coffee, but it can still increase your energy levels, partly thanks to all the good spices this tea contains. Like all teas, chai is full of antioxidants and it just tastes so good and comforting, especially with a splash of milk.

Many different chai spice combinations exist and ready-made mixes are available in stores. Another route you can take is to make your own chai at home from spices and tea you already have at home.

5. Rooibos Tea

Rooibos isn’t technically a tea, as it’s made of the leaves of a different South African plant, Aspalathus linearis, but it’s commonly known as red tea since it has a burgundy red color. Unlike tea, rooibos doesn’t contain any caffeine and is free of tannins, both of which have been associated with negative health effects, but also an antioxidant effect.

Instead, rooibos contains other antioxidants, which are associated with reduced heart disease and cancer risks. In terms of taste, rooibos has a sweet, fruity flavor and can be enjoyed alone or mixed with lemon or milk.

To prepare a cup of rooibos tea, you will need 1-2 teaspoons of the ground rooibos and steep it in hot water for at least 10 minutes. Don’t worry, this will not result in a bitter tea, rooibos simply needs a slightly longer steeping time.

6. Golden Milk

Are you looking for a drink that really packs a punch in the health department and has a very interesting taste? Then we highly recommend golden milk, a turmeric-based drink that has some pretty potent proven anti-inflammatory, antioxidant and mood-boosting properties. 

ps- how to make golden milk, I had posted earlier, feel free to view it, thanks. 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                              PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                                                                                       FOR CROCHET DESIGNS                                                                                                   

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5 Problems That Bananas Can Treat Better Than Medicines

Never underestimate the power of bananas! An ultimate energy-booster, banana is a fruit with multiple health benefits. With lots of healthy sugars and natural soluble fibres, bananas can be considered a good replacement for conventional treatments for a few health conditions. Consuming fibres, such as the ones in bananas, are important for our health in terms of reducing risks of diabetes, constipation and heart diseases to name a few. Eating bananas regularly can also be helpful in keeping blood pressure under control, reducing risks of asthma and diarrhoea, and boosting memory and mood.

Here are other health problems which bananas can treat better than medicines:

1. Premenstrual syndrome (PMS)
 Bananas are rich in Vitamin B6, which tends to have a positive effect on the glucose levels in the blood. Studies show that B type vitamins are effective in treating symptoms of PMS among women. B type vitamins are helpful in reducing stomach ache, pain in the chest and regulating mood swings.

2. Blood pressure

One of the most important health benefits of banana is that it helps in regulating blood pressure. This is because of the content of potassium in bananas. According to experts, having a banana every day effectively reduces risks of heart diseases and high blood pressure.

3. Depression

Tryptophan protein in banana facilitates release of happiness hormone called serotonin in the body. Thus, having even one banana in a day will help you feel calmer, happier and relaxed. Bananas are also helpful in boosting memory.

4. Constipation

Pectin in banana makes the fruit aid better digestion in the body. It also helps in discarding toxins from the body. Fibre content in banana makes it a good and natural laxative. People suffering from constipation can have bananas regularly to ease their condition.

5. Heart beat

People who take too much stress, experience speeding up of metabolism, with reduced levels of potassium in the body. Bananas, being a rich source of potassium, can be helpful in bringing our heartbeat to a normal pace. It also maintains the water balance in the body. 
 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                      
HTTP:GSEASYRECIPES.BLOGSPOT.COM/

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                        

HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/
FOR CROCHET DESIGNS
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