HEALTH SPECIAL....Eat right for a good sleep

Eat right for a good sleep 
 

Read on to know what nutrients you need to add to your diet for a peaceful nightly nap

    Anew study has, for the first time, shown that certain nutrients may play an underlying role in short and long sleep duration, and that people who report eating a large variety of foods — an indicator of an overall healthy diet — had the healthiest sleep patterns. 

ABOUT THE STUDY

Researchers from the Perelman School of Medicine at the University of Pennsylvania analysed data from the 2007-2008 National Health and Nutrition Examination Survey (NHANES), sponsored by the Centers for Disease Control and Prevention, which includes demographic, socioeconomic, dietary, and health-related questions.
Findings
Food variety was highest in normal sleepers and lowest in very short sleepers. Differences across groups were found for many types of nutrients, including proteins, carbohydrates, vitamins and minerals. The authors found that total caloric intake varied across groups. Short sleepers consumed the maximum calories, followed by normal sleepers. They were followed by very short sleepers who were followed by long sleepers.
PS: The finding is important, as it is known that short sleep duration is associated with weight gain, obesity, diabetes and cardiovascular disease.

SHORT SLEEP >>
Experts suggest that short sleep is an issue when the body doesn’t get enough of water along with the following:

1 Vitamin C: Good sources of vitamin C include strawberries, oranges, grapefruit, lemons, papaya, black currant, kiwi and bell peppers. An adequate amount of Vitamin C is also known to build a strong immune system and helps fight diseases.

2 Selenium: Found in nuts, meat and shellfish, Selenium is a trace mineral important for all body functions and is vital for immunity. Non-vegetarian sources of selenium are tuna, sardines, oysters, shrimps, clams, chicken, turkey, beef, liver, lamb, pork and eggs. Vegetarian sources include nuts, sunflower seeds, mushrooms, onions, wheatgerm, barley, brown rice and oats. PS: Lutein and Zeaxanthin are two of the most abundant carotenoids     found in green leafys. Scientists say how our bodies react to these chemicals can cause bad sleep disturbances.

VERY SHORT SLEEP >>
It has been found that very short sleep was associated with less consumption of the following:

1 Water: Constituting 70 to 75% of the total body weight, it is required for all the bodily functions such as digestion, metabolism, transport and removal of toxins from the body.

 2 Lycopene: It is found in red and orange
coloured fruits and vegetables. Tomato, pink
grapefruit, watermelon and guava have the highest content of Lycopene. A powerful antioxidant, it prevents free radical formation in the body. It also prevents oxidation of LDL cholesterol, thereby preventing plaque deposition and narrowing of arteries.

 3 Total carbohydrates: Our bodies need a good balance of simple carbs and complex carbs. While simple carbs release sugar in the blood immediately, complex carbs release energy slowly, as they have to be broken down to simple units before they are finally absorbed into the bloodstream. Glucose and sugar are examples of simple carbs, while wheat and other foods that contain starch and fibre come under complex carbs. A good mix of carbs make for a rich source of antioxidants and phytonutrients that protect the body against disease. A small bowl of porridge before going to bed is a great idea to get some good sleep. Both milk and oats contain the amino acid Tryptophan, which helps induce good sleep.

LONG SLEEP >>
According to the study, long sleep is associated with less intake of total carbohydrates and other nutrients like:

1 Theobromine: It is found in tea and chocolate. In fact, it is present in all cocoa products. Though it is a heart stimulant increasing heart beat, it also dilates blood vessel to lower the pressure.

2 Decanoic acid: A saturated fat, it is found in mother’s milk, dairy products, nuts, seeds and their oils. It is good for the heart and helps reduce total cholesterol. Its antibacterial properties also help fight gastritis.

3 Choline: Found in eggs and fatty meats that includes beef, liver, fish, crabs, eggs, cauliflower, tofu, almonds, peanut butter and Navy beans, it contributes to the structure of our cell membranes. It protects the liver from fat deposits and damage, and also offers protection against cardiovascular disease.

Saadia S Dhailey — With inputs from Dr Purwa Duggal and Dr Nupur Krishnan BT130416