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Inflammatory Foods
JULY Anti-
Growing America’s Health 10 Foods Help Us Relax and Rest by Judith Fertig G
etting enough sleep—or not—has a trickle-down effect. A study in the Journal of Obesity shows that
good quality shut-eye helps us reduce stress, lose weight and function better. Research also shows that most Ameri-
cans would be healthier, happier and safer going about their daily activities if they slept 60 to 90 more minutes each night, accord- ing to the American Psychological Associa- tion. A consistent sleep routine helps enable a good night’s rest, with activities like going to bed at the same time whenever possible; shutting down the Internet, email and text messaging at least an hour before bedtime; and limiting intake of caffeine and alcohol. Another best practice is eating foods
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that help us relax, fall and stay asleep. Four primary sleep-promoting vitamins and min- erals naturally found in foods are tryptophan, magnesium, calcium and vitamin B6
. Some
of these help the body produce melatonin, the hormone responsible for regulating the body’s sleep/wake patterns called circadian rhythms. Others enhance serotonin, which carries nerve signals and relays messages in the brain related to mood and sleep.
AustinAwakenings.com Some foods are naturally packed with
these essential vitamins and minerals, and eating certain foods at certain times can help us tip the scale towards a successful night of restful sleep.
1
Kiwi. Full of vitamins C and E, sero- tonin and folate, kiwi can help us sleep longer. In a study at Taipei Medical
University, in Taiwan, researchers had participants eat two kiwifruits one hour before bedtime for four weeks. Total sleep time im- proved by 13.4 percent.
2
Soy. In a Japanese study published in the Nutrition Journal, researchers sur- veyed 1,076 participants between 20
and 78 on how oſten they ate soy products, which are rich in sleep-enhancing isofla- vones. Tose that ate the most soy foods enjoyed deeper, more sustained sleep. Researchers con- cluded that soy’s isofla- vones help regulate the sleep/wake cycle.
Organic Farmers Plus:
conscious eating
SLEEP WELL
RIGHT TO
EAT
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